Serves 2

Ingredients

• 2 x 140g salmon fillets
• 2 tbsp olive oil
• 2 lemons, juiced
• 2 small onions, chopped
• 2 large tomatoes, skinned and chopped
• balsamic vinegar, to taste
• 200g mixed salad

Directions

• Preheat pan.
• Make small cuts in the skin of the salmon; rub salmon on both sides, using half the oil.
• Place salmon carefully into pan and cook for 4-6 minutes.
• Whilst cooking, preheat a second saucepan / frying pan.
• Turn the fish onto other side and cook for 4-6 minutes.
• Heat the remaining oil in second pan, add the onion and cook until soft. Add the tomato and cook for further 2-3 minutes. Add a dash of balsamic vinegar. Season with salt and pepper to taste.
• Serve the salmon on the bed of tomato sauce and accompany with crispy, mixed salad.

Some people who get headaches may not realise that its sinusitis causing the discomfort and not a migraine or tension. Because sinus problems can come on later in life, sufferers may think they are ‘too old’ to be developing this affliction. Here are a few tips on how to recognise if you’ve got a sinus headache.

• Your headache gets worse with bending
• You feel as if there’s pressure behind your eyes
• The pain from your headache can be described as dull, achy and deep
• You find your concentration reduced
• Your headache is accompanied by swelling around the sinus and eye socket region
• Your may have a slow fever and pain in your cheeks

As always, it’s best to consult a health care professional who will be able to distinguish if sinusitis is the cause for your headaches. But once you know what’s causing your headache, you can work towards controlling or curing the cause behind it.

Source: Medical Health Care Information

Staring blankly at the nutrition panel on the back of that particular cereal box, you start to doubt whether it is as healthy as your son argued it to be. You know how important it is to have a balenced diet, but what you really need to know is whether your current choices are as healthy as you want them to be. Knowledge of these tiny little numbers on the packaging may just help you in choosing a healthier lifestyle for you and your family.

On a typical nutrition panel, you will notice the following:

Energy

This figure will tell you how your food consumption is affecting your energy level. The recommended daily intake is between 8400kj to 10,500kg per day, but this may vary depending on your age, gender and activity levels. Ideally, each meal should be between 1200kj and 2400kj, while snack food can be from 300kj to 500kj per serve.

Protein

Protein helps your body cells to grow and repair so it is vital for you to monitor your protein level if you want to have a healthy, balanced diet. There’s no recommended intake per take because it’s never too much, however if you suffer from certain health problems such as liver disease, it s advisable to go to your doctor before taking excess amounts.

Fat

Limiting the intake of foods that have more than 10g of fat per 100g of food is ideal for a healthy diet. Furthermore nutritionist Hourigan suggests that adults should restrain their fat intake to less than 30 percent of their total energy intake.
Foods such as nuts, avocado, cheese and olive oil may seem high in fat, but it is desirable to consume them in moderation.

Sugars

When consuming products with fruit, 15 grams of sugar is acceptable for 100 grams of food. However, if the food does not contain fruit, consumers should limit their intake to 10 grams of sugar per serve (100g)

Sodium

Sodium is an essential mineral in regulating the body’s fluid balance. The healthy advice for sodium content is to limit your intake under 120 mg per 100g of food. If you suffer conditions such as hypertension it is advised to see your doctor before deciding the appropriate amount in which you can consume.

For further details and examples, go to
http://health.ninemsn.com.au/article.aspx?id=93291&rss=yes

Serves 8

Ingredients

• 2 egg whites
• 1/4 cup sugar, 1/4 cup skim milk, 2 cups flour
• 1 tsp baking powder
• 1/2 tsp salt
• 2 tsp cinnamon
• 3 large apples
• 2 tablespoons brown sugar
• 4 tablespoons skim milk, or water
• cinnamon, to taste

Directions

• Preheat oven to 200 degrees.
• Mix egg, sugar and milk in medium- sized mixing bowl.
• Mix in flour, baking soda, salt and spices.
• Gradually stir into egg mixture to form a soft dough that can be handled.
• Pat dough into a 9″ or 10″ nonstick cake pan, covering bottom and sides.
• Peel and slice apples. Arrange them in overlapping slices.
• Mix brown sugar, milk and cinnamon and drizzle over the apples.
• Bake 20 minutes. Serve warm.

Feeling restless, lethargic and bored? You’re not alone! Healthy lifestyle is more than just having a balanced diet, regular exercise will not only lift your mood, it will also impove your health tremendously. So kick off your day with some simple exercises in the comfort of your own home.

Warming up

It is essential to warm up before doing any exercise to prevent unnecessary injuries. It can be as simple as following a stretching routine, taking a brisk walk or even performaing just a few jumps from side to side. This can then be followed by one of the exercises shown below:

• Dips (targeted at your triceps)
• Farmer’s walk (targeted at forearms and trapezius)
• Dumbbell curls (targeted at your biceps)
• Calf raises (targeted at your calves)
• Dumbbell squats (targeted at your quadriceps, hamstrings and glutes)
• Lunges (targeted at your quadriceps -short lunge and glutes – long lunge)
• Supermans (targeted at your lower back and core)
• Planks (targeted at your core)
• Sit ups (targeted at your abdominals)

Before finishing your exercise for the day, take three to four minutes to cool down, this may involve walking your dog, full body stretching or walking around in your backyard.

For precise steps of these exercises please go to
http://health.ninemsn.com.au/article.aspx?id=284890&rss=yes

Allergies are extremely common. They affect millions of people everywhere and the percentage of sufferers is growing according to many health professionals. Common allergy symptoms include the dreaded itchy roof of the mouth, watery eyes, itchy nose, sneezing, rashes, and coughing - which all have a huge impact on every day life.

The most common response to allergy symptoms is to take medication like a daily antihistamine pill from the chemist which blocks the immune system’s response. Although these pills relieve the symptoms they only work on the surface and don’t do anything towards solving the ongoing problem. The immune system ultimately needs to be improved in order to combat allergies and going about this the natural way, is often best.

Allergies stem from the immune system reacting to substances in the environment and producing toxic chemicals such as ‘histamine’ which causes the awful symptoms described above. Triggers are all around us and they include drugs, pollen, dust, industrial chemicals and some foods.

Natural approaches to combating allergy problems are best because they work at the root of the problem and can result in permanent improvement of the condition. The liver for example is one of the first defenses to protect from allergens but an unhealthy liver will be less effective and allergy symptoms can be much more common in people with liver problems. A healthy lifestyle including a balanced diet with lots of fruit and vegetables and physical exercise can improve the functions of the liver and therefore reduce instances of allergy symptoms.

Source: http://www.thehealthierlife.co.uk/article/3426/allergies.html

Can’t get out of bed because you have the common cold and flu? You’re not alone! As we move into the cooler months of the year, we all become susceptible to catching colds and flu. Luckily, there are many remedies and precautions which we can take to prevent or ease the symptoms of cold and flu.

• Start to use Olive leaf extract! It contains oleuropein, a powerful antioxidant which will help you to ease the symptoms of cold and flu.
• Drink lots of fluids – make sure you drink plenty of water to avoid dehydration
• Cleanse your hands - avoid unwanted spreading of germs
• Minimise alcohol consumption – excessive alcohol damages your liver means germs won’t leave your body as quickly
• Eat healthy – have a balanced diet to keep your immune system up
• Take plenty of rest

For more tips and remedies, please go to http://naturalhealth.ninemsn.com.au/News/Detail.aspx?ArticleId=8677