Meditation leads to a bigger brain

Helps Areas Tied To Emotions Grow

New York: Push-ups, crunches and gyms are fine for building bigger muscles and stronger bones. But meditation seems to be the way to a bigger brain.
    A new study has established that certain regions in the brains of those meditating for a long period were larger than in a similar control group.
    A group of researchers at the University of California Los Angeles (UCLA), used highresolution magnetic resonance imaging (MRI) to scan the brains of people who meditate.
    Specifically, such people showed significantly larger volumes of the hippocampus and areas within the orbitofrontal cortex, the thalamus and the inferior temporal gyrus-regions known for regulating emotions.
    "We know that people who consistently meditate have a singular ability to cultivate positive emotions, retain emotional stability and engage in mindful behaviour," said Eileen Luders, study co-author and postdoctoral fellow at the UCLA Lab of Neuro Imaging.
    Luders and colleagues examined 44 people, 22 control subjects and 22 who had practised Zazen, Samatha and Vipassana meditation, among others. They had devoted an average of 24 years to the practice.
    More than half of all the people who meditate said that deep concentration was an essential part of their practice, and most meditated between 10 and 90 minutes daily, said an UCLA release.
    The researchers used a high-resolution, three-dimensional form of MRI and two different approaches to measure differences in brain structure. These findings were published in NeuroImage. AGENCIES
Chemical may play key role in anxiety
    Achemical important for brain development may play a role in explaining why some people are genetically predisposed to anxiety and could lead to new treatments, US researchers said. They said rats bred to be highly anxious had very low levels of a brain chemical called fibroblast growth factor 2 or FGF2 compared with rats that were more laid back. But when they improved the anxious rats' living conditions, levels of FGF2 increased and they became less anxious. "The levels of this molecule increased in response to the experiences that the rats were exposed to. It also decreased their anxiety," Javier Perez of the University of Michigan, said. REUTERS

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25 Health Benefits of Lemons

Lemon is one of those super foods with a myriad health and cosmetic benefits.  There are a few persons for whom it is an allergen, so make sure you are not allergic to this natural product, before you start enjoying the many benefits.                            25 Health Benefits of Lemons 1. Lemon being a citrus fruit, fights against infection. It helps in production of WBC's and antibodies in blood which attacks the invading microorganism and prevents infection. 2. Lemon is an antioxidant which deactivates the free radicals preventing many dangerous diseases like stroke, cardiovascular diseases and cancers. 3. Lemon lowers blood pressure and increases the levels of HDL (good cholesterol). 4. Lemon is found to be anti-carcinogenic which lower the rates of colon, prostate, and breast cancer. They prevent faulty metabolism in the cell, which can predispose a cell to becoming carcinogenic. Also blocks the formation of nitrosamines in the gut.   5. Lemon juice is said to give a glow to the skin. 6. A few drops of lemon juice in hot water are believed to clear the digestive system and purify liver as well. 7. The  skin  of lemon dried under the sun and then ground to make powder  can  be  applied  to  the  hair for a few minutes before bath which relieves head ache and cools the body. 8. Applying lemon juice to acne dries the existing ones and prevents from getting more. 9. Lemon juice acts as a natural hair lightner and skin bleach which reduces the pigment melanin and prevents the risk of chemical allergic reactions which is common with hair dyes and bleaches. 10. Lemon juice is given to relieve gingivitis, stomatitis, and inflammation of the tongue. 11. Lemon juice is given to prevent common cold. 12. Lemon juice is given to prevent or treat urinary tract infection and gonorrhea. 13. Lemon juice is applied to the sites of bites and stings of certain insects to relieve its poison and pain. 14. Lemon juice relieves colic pain and gastric problems. 15. Lemon juice soothes the dry skin when applied with little glycerin. 16. Lemon juice used for marinating seafood or meat kills bacteria and other organisms present in them, thereby prevents many gastro-intestinal tract infections. 17. Lemon juice with a pinch of salt (warm) every morning lowers cholesterol levels and brings down your weight. 18. Lemon juice is the best drink to prevent dehydration and shock in case of diarrhea. 19. Lemon juice can also be used as a mouthwash. It removes plaque, whitens the teeth and strengthens the enamel. 20. A table spoon on thick lemon syrup everyday relieves asthma. 21. Lemon juice relieves chilblains and itchy skin. 22. Gargling lemon juice relieves throat infection and also used as a treatment for diphtheria. 23. Lemon juice is an excellent treatment for dandruff and greasy hair. 24. Lemon applied over the face removes wrinkles and keeps you young. 25. Lemon juice helps to prevent and cure osteoarthritis.

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COUNTDOWN TO GOOD HEALTH

Dr R K Modi tells Kiran Mehta about the 'magic numbers' that hold the key to your well-being

0.5 – 4.7 MICRO UNIT/ML
That's the scale where your thyroid level (TSH) needs to show up at. All adults above the age of 30 need to take a thyroid test, once a year. More so, if you are a woman suffering from hormonal problems. An underactive or an over active thyroid are both dangerous conditions that can eventually affect the heart. Treatment usually involves oral medication.
5
That's the number of servings of fruits or vegetables a healthy adult needs each day. Studies show that those who stick to this number have reduced risk of cancer and heart disease, lower cholesterol levels, regular bowel movements and also improved blood sugar levels. Fresh vegetables and fruits are a must in your diet. Your best bet are raw fruits. As for veggies stay away from deep-fried ones. Also since fruits contain natural sugars they satisfy the cravings of those with a sweet tooth.
25 KG/M²
This is the target Body Mass Index (BMI) recommended by the World Health Organisation. Those with a BMI of 25 also tend to feel healthier with higher energy levels. Since most of us in the cities fall prey to a sedentary lifestyle, weight control is not an easy problem to tackle. But with calorie control and exercise, you can definitely touch the 25 mark.
25 – 30 KILOGRAMS
That's the ideal hand grip strength for a healthy young adult. If your grip strength, which is a measure of muscle and bone strength, is lower than this, you are at increased risk of developing osteoporosis. To improve grip strength, increase your calcium intake.
200 MG OR LESS
Your total cholesterol levels, inclusive of both good and bad cholesterol need to be below 200 mg. Your blood cholesterol level refers to the amount of fat in your blood. If your levels are too high then you are at a greater risk of having a heart attack or stroke. According to research, lowering your total cholesterol level by 10% may reduce the incidence of heart disease by 30 percent.
Your daily fat intake should be less than 30 per cent of your total caloric intake, with less than 10 per cent coming from saturated fats. The best way to monitor this is to check the labels of the foods you are eating. To lower your cholesterol levels, eat a diet that is low in fat. If you do eat fats, avoid saturated fats, which are found in products such as milk. Moderate exercise can also lower your cholesterol levels considerably.
10,000
Walk at least 10,000 steps a day. A brisk walk every day that adds up to this figure, takes about 30 minutes a day and will leave your refreshed, energised and yet rather relaxed. In fact the U.S. Centres for Disease Control and the World Health Organisation recommend that all healthy adults should get 30 minutes of exercise most days (but not less than 5 days per week). Studies have also shown that people who include exercise in their daily routine live longer and face a lower risk of diabetes.
(Dr R K Modi is a senior consultant in internal medicine attached to Wockhardt and the Dr L H Hiranandani hospital, Mumbai)

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simple tips to measure and manage your asthma to lead a fulfilling life

BREATH OF RELIEF

Chest physician and allergologist Dr Pramod Nipadhkar gives you simple tips to measure and manage your asthma to lead a fulfilling life

Breathe this fact: According an estimate by the Asthma and Bronchitis Association of India, around 75 lakh people in Maharashtra and about 12 lakh in Mumbai suffer from asthma. Blame it on the city's frenzied lifestyle that leaves one breathless, both literally and figuratively. Congestion, never-ending traffic lines, increasing pollution and stress only serve to worsen the condition. Interestingly, the number of severe asthma cases in India is less than in developed countries where cold climate, closed atmosphere and pollen in the environment add to the problem. However, lack of preparedness, poor infrastructure and carelessness are responsible for fatalities in the disease here. The recent controversial incident involving Delhi teenager Akriti Bhatia, who died after an asthma attack while she was in school, is a case in point. Some experts believe that had timely action been taken, perhaps Akriti's life could have been saved. Needless to say, prevention and precaution is the best medicine in treatment of asthma too. And it's not difficult. All you need to do is be aware of the severity of your disease and half the battle is won.
UNDERSTAND YOUR ASTHMA
As with other diseases, there are varying degrees of severity among asthmatics too. Also, there are varied types – brittle, allergic, seasonal, reversible and irreversible and so on. Generally, the following patients are considered most vulnerable:

• Those who contracted the disease early in life

• Those whose ailment is so severe they need to be on steroids

• Those who have psychological problems – eg. depression along with asthma

• Those whose relatives might have passed away due to the disease (generally shows inclination towards severity).
IS IT ALL SO SUDDEN?
Most people believe asthma attacks are sudden occurrences where often the patient has little or no time to react. Nothing could be further from the truth. Even in a patient in severe category, attacks are preceded by certain signals, which if recognised, can prepare you to handle any emergency. Just watch out for these signals.

• Getting persistent coughs

• Difficulty in completing even a full sentence

• Difficulty in walking some distance

• Tightness in the chest

• No relief in standard procedure like inhalers.
MEASURE YOUR ASTHMA
So if you have any of these symptoms, remember that it's time to measure your asthma. In most cases, a simple reading using the Peak Flow meter is enough to establish the severity. This is a simple device (available in the market) that looks like a pipe with calibrated spring inside. All a patient has to do is blow into it from one end and the device shows the reading of your breath. The standard for a healthy adult male is 450-550 l-m (litres per minute) while for a woman it is 350-450 l-m. An asthmatic's readings are interpreted as: 80 per cent of expected: Normal 60 per cent to 80 per cent: Mild 40 per cent-60 per cent: Moderate Below 40 per cent: Severe asthma
    Simply put, if you
    suffer any symptom of an attack, immediately conduct a severity test using this device. It can make all the difference.
LIFESTYLE CHANGES
A certain amount of discipline too can go a long way in warding off an attack prime among which is being alert and taking medicines properly. Other steps include:

• Lung function test: One of the most perfect methods to measure asthma condition, it is imperative that a patient undergo one, at least once a year.

• Build up immunity: Exercise. It's the best medicine. Go for frequent walks, take up a sport, just engross yourself in any hobby.

• Diet changes: Include plenty of salads, green vegetables, fruits and water. Have fresh curds during lunch. It contains lactobacillus which helps build immunity. Especially on days, when the symptoms are more severe be very careful of what you eat.

• Strengthen respiratory muscles: Practise yoga, Pranayam and breathing exercises. Meditate.

• Follow the doc: Don't reduce or stop medication until told otherwise. Treatment should be supervised.
5-STEP FIRST AID 1. Dont panic. Learn not to get overwhelmed by the attack 2. Give yourself the correct dosage of Salbutamol inhaler. Two puffs to be taken four times, every five minutes 3. If there is no relief, repeat procedure after 10 mins 4. If that fails too, take steroid tablet Prebisolone 5. In case of no relief, take nebuliser with Salubutamol inhaler.

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" WATER " - a medicine itself..!!!

DRINK WATER ON EMPTY STOMACH It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven a its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases: Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases. METHOD OF TREATMENT 1.. As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water 2.. Brush and clean the mouth but do not eat or drink anything for 45 minute 3.. After 45 minutes you may eat and drink as normal. 4.. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours 5.. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day. 6.. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life. The following list gives the number of days of treatment required to cure/control/ reduce main diseases: 1.. High Blood Pressure - 30 days 2.. Gastric - 10 days 3.. Diabetes - 30 days 4.. Constipation - 10 days 5.. Cancer - 180 days 6.. TB - 90 days 7.. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards - daily. This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times. It is better if we continue this and make this procedure as a routine work in our life. Drink Water and Stay healthy and Active. This makes sense .. The Chinese and Japanese drink hot tea with their meals ...not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain... For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this "sludge" reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal. A serious note about heart attacks: Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.

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Knowledge - about blood pressure

Garlic: Garlic is very effective in lowering blood pressure.Take 2-3 raw garlic cloves a day. It slows down the pulse rate and relieves the symptoms of dizziness, numbness and shortness of breath and formation of gas within the digestive system. 
   

Allicin from Garlic Boosts Flow of Blood to Protect the Heart

By David Gutierrez

(Natural News) The chemical that causes garlic to give you bad breath may be the same one that protects your heart, according to a new study conducted by researchers from the University of Alabama at Birmingham and published in the Proceedings of the National Academy of Sciences.

Allicin is produced when garlic is chopped, crushed or chewed. It further breaks down in the body into a variety of sulfur-containing compounds, some of which cause a strong odor typically associated with garlic breath. But hydrogen sulfide can also have a relaxing effect

on blood vessels, lowering blood pressure and decreasing the risk of heart attacks. Lower blood pressure also allows the blood to carry more oxygen to the body's organs, improving overall health.

Researchers took blood vessels from rats and immersed them in a solution of crushed garlic juice. They observed a 72 percent reduction of tension in the blood vessels. In addition, red blood cells that were exposed to small quantities of crushed garlic juice were observed to start giving off hydrogen sulfide immediately. The researchers found that the chemical reaction causing the emission of hydrogen sulfide appeared to take place mostly on the surface of the cells.

"Our results suggest garlic in the diet is a very good thing," said lead researcher David Kraus. "Certainly in areas where garlic consumption is high, such as the Mediterranean and the Far East , there is a low incidence of cardiovascular disease."

Garlic is also known for its anti-cancer abilities. Used topically, crushed garlic eats away cancer tumors on the skin. Used internally, garlic halts the growth of cancer tumors throughout the body, functioning as a natural, non-prescription "chemotherapy" agent that has no negative side effects.

Garlic is strongest in its raw state. The longer garlic is cooked, the more of its healing photochemical are destroyed. To use garlic medicinally, use small amounts of it raw, or cook it minimally. From Garlic Boosts Flow of Blood to Protect the Heart

Indian Gooseberry: Indian gooseberry is also very effective in controlling high blood pressure.
   
Lemon: Lemon is also very effective food in controlling high blood pressure.It helps in maintaining capillary fragility. 

Grapefruit: Grapefruit is useful in preventing high blood pressure.
 
Watermelon: Watermelon also safeguards against high blood pressure.The seeds of watermelon also can be dried and roasted and taken in liberal amounts.
   
Rice: Rice is low-fat, low-cholesterol and low-salt content is very good for people suffering from high B.P. who have been advised salt-restricted diet.Particularly brown rice having calcium soothes and relaxes the nervous system and helps relieve High B.P symptoms.
   
Potato: Boiled potatoes are very valuable in lowering high B.P. Boiled potatoes absorb very little salt and thus are very useful.Potatoes are rich in Potassium and not sodium salts and magnesium present in potato is also beneficial.

   
Parsley: Parsley is very useful in high blood pressure.It helps maintain the blood vessels .Parsley can be taken as a beverage by simmering 20gms of fresh parsley leaves gently in 250 ml of water for a few minutes.Drink this several times a day.
 

 
Vegetable Juice: Raw vegetable juices, especially carrot and spinach juices, taken separately or in combination, are also beneficial in the treatment of high B.P If taken in combination, 300 ml of carrot juice and 200 ml of spinach juice should be mixed to make 500 ml and taken daily.If taken separately, one glass should be taken twice daily, morning and evening.
   
Cut down on these: Cut down on salt, cholesterol, fat, tea, coffee and alcohol intake to keep a tab on high blood pressure.
 
Don't repress your feelings: Don't repress your feelings, talk about them to friends and exercise regularly.

 

 

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Exercising in pregnancy boosts baby’s IQ

Burning Fat While Expecting And 9 Months Of Breastfeeding Make A Clever Child, Say Experts

 Mothers who exercise during pregnancy are helping to boost their child's IQ, according to research by American psychologists.
    In a challenge to the conventional wisdom that intelligence is 80% inherited, Richard Nisbett, a psychologist and father of two, argues that recent findings point to a pivotal role for mothers. Fathers, whether absent or doting, have relatively little influence over their offspring's intelligence.
    In a new book, 'Intelligence and How To Get It', Nisbett highlights the important part the mother plays in shaping her children's ability to learn and reason, starting shortly after conception. "Children whose mother exercised 30 minutes a day score around eight points higher on standard IQ tests than children whose mothers were more sedentary," he said last week. "breastfeeding for up to nine months may increase IQ by as much as six points."
    Previous generations of mothers were encouraged to avoid doing much exercise after the first three months of pregnancy. The latest research suggests that using light weights, stretching and even running can be beneficial to some, though not all.
    Official advice in Britain is that the more active and fit most women are during pregnancy, the more easily they will adapt to their changing shape and weight gain. It will also help them to cope with labour. "Exercising large muscle groups increases the growth of neurons and adds to the blood supply of the brain," writes Nisbett. Exercise and breastfeeding combined, he says, will raise a typical child's IQ to about 114, 14 points above average.
    Nisbett also argues that the way mothers talk to their children can help to increase their IQ. He encourages parents to ask questions to which they already know the answers and, if necessary, explain how they know them. This is said to encourage children to seek answers to their own questions.
    Nisbett praises middle-class families in particular for setting what he calls "anticipation exercises", in which children are asked to make predictions, such as where a submerged duck will surface in a pond. He also says that children who successfully complete a task should be praised for their hard work rather than be called clever, because hard work is something over which they have control.
    His ideas are catching on. In Texas, mothers are being taught how to create an "educationally rich" atmosphere at home for their children, especially during the summer holidays. Nisbett says the choice of school also helps. He praises Kipp, or Knowledge Is Power, the fastexpanding private school chain in the United States, which trains poor urban children and their mothers to study 12 hours a day and take only short holidays. Kipp IQ scores match those of expensive private schools. SUNDAY TIMES

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25 Health Benefits of Lemons

1. Lemon being a citrus fruit, fights against infection. It helps in   production of White Blood Cells and antibodies in blood which attacks the invading microorganism and prevents infection.   2. Lemon is an antioxidant which deactivates the free radicals preventing   many dangerous diseases like stroke, cardiovascular diseases and cancers.

3. Lemon lowers blood pressure and increases the levels of HDL (good  
cholesterol).  

4. Lemon is found to be anti-carcinogenic which lowers the rates of colon,  
prostate and breast cancer. They prevent faulty metabolism in the cell,  
which can predispose a cell to becoming carcinogenic. Also blocks the  
formation of nitrosamines in the gut.  

5. Lemon juice is said to give a glow to the skin.  

6. A few drops of lemon juice in hot water are believed to clear the  
digestive system and purify liver as well.  

7. The skin of lemon dried under the sun and then ground to make powder  
can be applied to the hair for a few minutes before bath which relieves  
head ache and cools the body.  

8. Applying lemon juice to acne dries the existing ones and prevents from  
getting more.  

9. Lemon juice acts as a natural hair lightner and skin bleach which  
reduces the pigment melanin and prevents the risk of chemical allergic  
reactions which is common with hair dyes and bleaches.  

10. Lemon juice is given to relieve gingivitis, stomatitis, and  
inflammation of the tongue.  

11. Lemon juice is used to prevent common cold.  

12. Lemon juice is given to prevent/treat urinary tract infection and  
gonorrhea.  

13. Lemon juice is applied to the sites of bites and stings of certain  
insects to relieve its poison and pain.  

14. Lemon juice relieves colic pain and gastric problems.  

15. Lemon juice soothes the dry skin when applied with little glycerin.  

16. Lemon juice used for marinating seafood or meat kills bacteria and  
other organisms present in them, thereby prevents many gastro-intestinal  
tract infections.  

17. Lemon juice with a pinch of salt (warm) every morning lowers  
cholesterol levels and brings down your weight.  

18. Lemon juice is the best drink to prevent dehydration and shock in case  
of diarrhea.  

19. Lemon juice can also be used as a mouthwash. It removes plaque, whitens  
the teeth and strengthens the enamel.  

20. A table spoon on thick lemon syrup everyday relieves asthma.  

21. Lemon juice relieves chilblains and itchy skin.  

22. Gargling lemon juice relieves throat infection and also used as a  
treatment for diphtheria.  

23. Lemon juice is an excellent treatment for dandruff and greasy hair.  

24. Lemon juice, applied over the face, removes wrinkles and keeps you young.  

25. Lemon juice helps to prevent and cure osteoarthritis.  

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Walnuts in diet may help elderly improve memory

WASHINGTON: Adding some walnuts to an otherwise healthy diet may help older people

improve memory and behavioural skills, according to an animal model study.Walnuts contain polyphenols and other anti-oxidants and essential fatty acids. Polyphenols are the most abundant group of plant phenolic compounds, known to provide much of the flavour, colour and taste to fruits

, vegetables and seeds.

The study was conducted by researchers with the Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University in Boston.

The ageing brain undergoes many changes resulting in altered or impaired neuronal functioning. In aged rodents, these impairments are seen as poor performance on age-sensitive tests of balance, coordination, and "spatial" working memory.

For the study, weight-matched, aged rats were randomly assigned to one of four diet groups. For eight weeks, the rats were fed special chow mixes that contained either two, six or nine percent walnuts - or no walnuts - before undergoing motor and memory tests.

For comparison, the six percent walnut study diet is equivalent to a human eating about seven to to nine walnuts daily. That counts as both a two-ounce equivalent from the "meat and beans group" and two teaspoons toward a daily allowance of dietary oil, said a HNRCA release.

The study found that in aged rats, the diets containing two or six percent walnuts were able to improve age-related motor and cognitive shortfalls, while the nine percent walnut diet also improved memory.

Diet tips that save the planet

By Lori Bongiorno

Posted Thu Apr 16, 2009 5:16pm PDT

Related topics: Health, Food and Drink, Tips

More from The Conscious Consumer blog

Looking to shed a few pounds before the summer? Losing weight is not only great for your health -- it's also good for the environment.

The following suggestions will help reduce your waistline and your impact on the planet.

• Eat fresh fruits, vegetables, and other real foods. High amounts of salt, sugar, and other unhealthy ingredients can hide in packaged foods. In fact, some flavored yogurts can contain more sugar than ice cream, according to Dara O'Rourke at GoodGuide, a database that can help you find healthy and environment-friendly foods. Manufacturing, packaging, and transporting processed foods to the store typically requires a large amount of energy and resources.


• Stay away from high-fructose corn syrup. It can make you fat and is linked to diabetes. Massive amounts of fertilizers are used to grow corn, and these chemicals are eroding America's soil and polluting the Gulf of Mexico.


• Choose lean protein such as chicken, eggs, sustainable seafood, and legumes. It's not high in saturated fat and fills you up so you're not looking for your next meal too quickly. Red meat, in particular, takes a huge toll on the environment. Raising livestock is one of the most significant contributors to a long list of environmental problems from climate change to deforestation to water pollution.


• Replace high-calorie soft drinks with filtered tap water. Obviously, anything you can do to cut calories is a win for your body. How does it benefit the earth? Fewer resources are needed to make bottles and cans and ship them to stores. It also puts less pressure on landfills.


• Cook your own meals instead of eating out at restaurants. It's harder to control portions when you go out to eat, and you have no control over whether healthy ingredients are used to prepare your meal. Besides, restaurants end up wasting a lot of perfectly good food.


• Walk and bike more. Exercise is a major component of any healthy weight loss program. You'll burn more calories and less gas by leaving your car at home.


• Don't deprive yourself. Satisfy your sweet tooth with a little bit of fair-trade dark chocolate. Studies show that the antioxidants present in dark chocolate can help lower blood pressure. Fair-trade cocoa farmers are paid fair wages, which allows them to take good care of their land.  

Environmental journalist Lori Bongiorno shares green-living tips and product reviews with Yahoo! Green's users. Send Lori a question or suggestion for potential use in a future column. Her book, Green Greener Greenest: A Practical Guide to Making Eco-smart Choices a Part of Your Life is available on Yahoo! Shopping and Amazon.com.