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goji berries recipesHow To Drink More Water

We all know that water can help you lose weight but as a whole, we are still becoming more obese year after year. So the question is how to drink more water and lose weight? This article will highlight some tips that I've used to add more water to my diet and how it can help you.

There's nothing sexy or exciting about water. It's plain, clear and pretty tasteless. But, the number one thing it does have is no calories. And that's why it is so healthy for you. It can keep you fuller longer and keep you from eating too much.

Drinking a glass of water before, during, and after a meal will keep you from overeating.

So how do you add water to your diet?

You have to give it some flavor without calories. Or with healthy calories. I add lemon juice to my water to give it some taste. When I eat out at a restaurant, I order a glass of water with lemon.

This gets rid of the bland taste of water.

Another tip is I add grape, cranberry, and apple juice to a glass of water. Mix half a glass of water with half of glass of grape juice and you have a healthy drink instead of empty calories like in soda. Grape juice does have a high amount of sugar in it but the sugar is from grapes which provide nutritious vitamins and minerals which soda and alcohol do not have.

Brew a cup of green tea or yerba mate tea to drink more H2O. Sweeten it with stevia or honey instead of sugar. Add a splash of lemon juice and you have a nice cup of tea. If you needed another reason to drink tea, green tea and yerba mate are high in antioxidants as well and provide several heart healthy benefits.

It's not hard to drink more water in your daily life. It takes these small changes to make big changes in your health and lifestyle. By just drinking more water instead of sugary drinks like sodas, you can lose 10 to 20 pounds a year.

Watch a funny video with tips on how to drink more water and healthy eating tips.

Best Bet Food Sources for Minerals

Here's a list of the most common mineral deficiencies and some best bet foods to eat for replenishing them:

Remember: Eating raw foods to replenish nutrients is one thing. We can easily overdose and imbalance our body with supplements, but not with foods. I have not included the signs of overdosing with over supplementation, but these are listed under each specific mineral on my website.

Food sources are listed in order of the most often needed foods tested and recommended first and less common last. There are other food sources for these minerals, but they rarely seem to come up as the best replacement during consultations, so have not been listed here.

Boron (B): Best Bet Food Sources-- Apples, carrots, grapes, other raw fruits (except citrus), nuts, legumes, vegetables in general. Most often used for: Arthritis

Calcium (Ca): Best Bet Food Sources-- Blackstrap molasses, salmon, green leafy vegetables, almonds, sesame seeds, cheese, yogurt and other dairy products, broccoli, nettles, burdock root, parsley, raspberry leaves, yarrow, marshmallow root and yellow dock. Most often used for: Osteoporosis, muscle cramps, heart palpitations, arthritis, brittle nails, pregnancy support, eczema, and high blood pressure. Note: There are several types of calcium supplements on the market. You need just the right one for your body or excess can cause high blood pressure, arteriosclerosis, arthritis, and kidney stones. This is why natural food sources are best--because they don't hurt your system like the supplements can.

Many people ask: "What is the best type of calcium for me to take?" I tell them, "Whatever you test strongest on. Here is a list of all the available types of calcium:

� Bone Meal Calcium
� Calcium Chloride
� Calcium Citrate
� Dicalcium Phosphate
� Calcium Gluconate
� Calcium Hydroxyapatite
� Calcium Lactate
� Oyster Shell Calcium
� Calcium Stearate
� Calcium w/ Boron
� Calcium w/ Vitamin D 3 (Lots of people are testing they need this form recently)

Carbon (C): Best Bet Food Sources-- Activated Charcoal. Most used for: Detoxification

Chromium (Cr): Best Bet Food Sources-- New Vision Ionic Minerals (see above), blackstrap molasses, beef and other meats/poultry/fish, brown rice, fresh fruits and vegetables, eggs, dulse (seaweed), and mushrooms. Most often used for: Anxiety and nervousness and other serious mental challenges, ADD, depression, Type II diabetes, hypoglycemia, heart diseases associated with coronary artery problems and infertility.

Copper (Cu): Best Bet Food Sources-- Blackstrap molasses, parsley, New Vision Ionic Minerals, Standard Process Labs brand Chezyn, almonds, broccoli, carrots, mushrooms, oats and other whole grains and legumes, nuts, seafood, sunflower oil and whole wheat. Most often used for: Anemia, baldness, joint problems, improper cholesterol ratios, aneurysms, and retinal degeneration.

Germanium (Ge): Best Bet Food Sources-- New Vision Ionic Minerals, mushrooms, seeds, vegetables (especially garlic and onions) and bran. Most often used for: Cancer, asthma, arthritis, high blood pressure and osteoporosis.

Iron (Fe): Best Bet Food Sources-- Definitely blackstrap molasses (no more than two teaspoons/day maximum!), parsley, leafy green vegetables, sea vegetables such as dulse, kelp and nori wrappers, prunes, black cherries, meat and seafood, nuts, whole grains and legumes, burdock, yellow dock, nettles and raspberry leaves. Most often used for: Iron deficient anemia, decreased stamina and energy, weak immune system, digestive disorders (Crohn's, Celiac, difficulty swallowing) and irritable nerves.

Note: I've noted that the prescription iron supplements are just too harsh on the system and that the body absorbs these natural sources much more easily. Two signs you may need natural iron supplements are ice chewing and a tan chin and cheek area when the rest of the face is a lighter complexion. You may also want to look into a parasite program to get at the core cause of the anemia.

Iodine (I): Best Bet Food Sources-- Sea vegetables (kelp, dulse, nori wrappers), sesame seeds, raw spinach, zucchini, asparagus, Celtic Sea Salt, soy and soy products, garlic. Most often used for: Thyroid problems, fatigue, and weight issues. Interesting Note: Some foods block the update of iodine into the thyroid gland when eaten raw and in large amounts. Iodine blocking foods include--all of these are in raw form--cooking inactivates the thyroid blocking agents: Brussels sprouts, cabbage, cauliflower, kale, peaches, pears, cooked spinach and turnips. If you have an under active thyroid, limit your intake of these substances to 4 cups/week of any of these foods combined.

Magnesium (Mg): Best Bet Food Sources-- Blackstrap molasses (no more than 2 teaspoons/day max!), dark green vegetables, potatoes (especially the skin), beans and other legumes, whole grains, almonds and other nuts, meat and fish, soy products, apricots, bananas, coconut (get the organic unsulfited kind,) dates, figs and avocados. Most often used for: Constipation, hyperexcitability, nervousness, asthma, chronic fatigue, glaucoma and retinal problems, high blood pressure, heart problems (congestive heart failure, valve problems, arrhythmias), insomnia, muscle cramping and multiple sclerosis.

Note: Potatoes grown on magnesium deficient soils (like Washington) are susceptible to the Potato Scab Virus. This virus is thought to be linked with the same virus that causes Multiple Sclerosis in humans. If you have neurological signs of any kind, don't eat potato skins that are scabby.

Now, there are also quite a few choices for Magnesium on the shelves if you are purchasing a supplement. Which one is best for you? Whichever one tests the strongest.

List of Different Types of Magnesium:

� Magnesium Aspartate
� Magnesium Chelate
� Magnesium Citrate
� Magnesium Glycinate
� Magnesium Lactate
� Mag. Malate (Malic Acid)
� Magnesium Oxide

Manganese (Mn): Best Bet Food Sources-- Definitely parsley (1-2 tablespoons/day chopped and raw), green leafy vegetables, oats, pineapple, nuts, spinach, peppermint, apples, apricots, blueberries, celery, egg yolk, and whole grains. Most often used for: Tendon and ligament problems (these are the problems I find most often when associated with manganese deficiency by far.), tinnitus, skin rashes, high cholesterol, high blood pressure, memory problems, diabetes, and breast problems.

Molybdenum (Mo): Best Bet Food Sources-- Beans and other legumes, dark green leafy vegetables, eggs, whole grains and wheat germ. Most often used for: Asthma and gout.

Oxygen (O): Best Bet Food Sources-- A diet that contains a minimum of 1 1/2 cups of raw fruits and 1 1/2 cups of raw vegetables daily will keep your body producing nice, healthy red blood cells stocked with hemoglobin. Exercise or deep breathing exercises are essential to keep oxygenated.

Self-test: When looking at the little white moons at the base of your fingernails, you should see the moons on every fingernail except the little finger. If you don't see these, then your body is not getting enough oxygen to all the different organs of your body. Oxygen fights off cancer because cancer can't grow in oxygenated tissues.

Phosphorus (P): Best Bet Food Sources-- Eggs, beans and other legumes, almonds, pumpkin seeds (great for prostate and normal hormone function in both males and females), sesame seeds (great for seasonal affective disorder and other forms of depression), bran and whole grains. Most often used for: Bone pain, nosebleeds, and trembling.

Note: People who often drink soda pop (more than 4 per week), can easily imbalance the system so that there is too much phosphorus and not enough calcium and magnesium. This is a common and frequent (in my practice) cause of kidney stones and osteoporosis/osteopenia.

Potassium (K): Best Bet Food Sources-- Fresh fruits and vegetables of all kinds, blackstrap molasses, fish, dates, bananas, beans, sweet potatoes, white potatoes, brown rice, and nettles. Most often used for: Heart disease, muscular fatigue and weakness, dry skin, depression, edema, insomnia, and counteracting acid bodies and replenishing the alkaline reserve.

Selenium (Se): Best Bet Food Sources-- Parsley, blackstrap molasses, mushrooms, nuts, salmon and other seafood, sesame seeds, vegetables, wheat germ, chicken, nettles, yarrow, raspberry leaf, garlic and whole grains. Most often used for: Immune system stimulation, asthma, thyroid disease, heart disease, high cholesterol, macular degeneration (Standard Process� brand Chezyn� is an awesome product for this containing chelated zinc, copper and selenium in a natural food-based formula), abnormal pap smears, cancer and liver diseases.

Silicon (Si): Best Bet Food Sources-- Horsetail, radishes and other root vegetables, New Vision Ionic Minerals, whole grains, brown rice, soy and soy products, Trinity water and green peppers. Most often used for: Weak nails that break and tear easily, healthy skin and hair, pliable blood vessels, Alzheimer's disease, and osteoporosis.

Sodium (Na): Best Bet Food Sources-- Celery, kale, sesame seeds, Celtic Sea Salt, apples, carrots, and hot peppers are all good sources of organic sodium which replaces the inorganic molecules we get from salted and prepared foods. Most often used for: High blood pressure, glaucoma, dehydration, and brain dysfunctions such as memory, depression, confusion, hallucinations, seizures, and poor coordination. Note that natural sodium acts differently than the sodium in table salt.

Sulfur (S): Best Bet Food Sources-- Eggs, garlic, onions, dried beans, cruciforms (cabbage, cauliflower, Brussels sprouts, kale) and soy. Most often used for: Arthritis, asthma, back and joint pain and skin disease.

Vanadium (V): Best Bet Food Sources-- Parsley, snap beans, mushrooms, radishes, New Vision Ionic Minerals, soy and soy products, olives, whole grains, seafood, corn and gelatin. Most often used for: Diabetes, bone and tooth development, and dental health.

Zinc (Zn): -- This is the most common mineral deficiency I see in my practice. Best Bet Food Sources: Pumpkin seeds and other nuts, oatmeal, eggs, parsley, wheat germ and Standard Process� brand Chezyn�. Most often used for: Prostate health, healthy immune function, impotence, menopause and perimenopausal health, memory, skin disease, pancreas and thyroid health, macular degeneration and other eye disorders, and bowel dysfunction.

Note: A significant amount of zinc is lost through perspiration.

Now, the trick is to incorporate 1 � to 2 cups EACH of both cooked and raw vegetables into your diet every day and you will be at a much higher plane of health. Fruits and vegetables are like water. You can�t replenish the deficiency all at once,AND the intake needs to be consistent.

Dr. Denice Moffat is a practicing naturopath, medical intuitive, and veterinarian working on the family unit (which includes humans and animals) through her phone consultation practice established in 1995. She has a content-rich website at http://www.NaturalHealthTechniques.com and free internationally distributed monthly newsletter.

Bread and Olive Tapas

Delicious and satisfying tapas to make are simply chunks of bread with marinated olives. This is an authentic Spanish small plate. Here's what you'll need:

Bread
The best bread to use for bread and olive tapas, in my humble opinion, is any fresh baguette - easily found at your local supermarket or favorite specialty bread store.

My favorite bread comes from Le Boulanger, here in the USA. They make wonderful fresh breads that come in lots of great flavors.

If you want to get fancy and have the time, read this delicious recipe for a wonderful olive bread that you can make yourself with a bread-making machine. Bread is a staple of many tapas recipes. Making bread for tapas can be done well in advance and will taste great when you serve it with the olive marinade in these bread and olive tapas - yummy!

Olives
A couple of facts about olives. They come in all shapes and sizes (kinda like my friends and me!) and the color is determined by the ripeness rather than the type (they turn black as they ripen).

Spain is the world's largest producer of olives and tends to export them in brine, which does little for the taste unless you are in love with salt. The best way to handle that is to soak the olives to get rid of the brine, and then keep them in an olive oil marinade (see the recipe for Marinated Olives below). They'll keep for up to 6 months in your refrigerator.

Another solution, particularly if you are short for time, is to go to your favorite deli that does marinated olives and pick up a jar or two. Having said that, it's hard to beat making your own marinade.

Marinated Olives
Soak the olives in water for about a half hour to get rid of the brine. Dry them on paper towels. The amount of marinade you make up depends on the quantity of olives. Here's a guide to help you figure that out.

What you'll need:
- 12 oz olives
- Zest of a lemon
- 1 tbsp fresh oregano
- 1 tbsp fresh thyme
- 1 tbsp fresh rosemary
- 2 cloves crushed garlic- Black pepper
- Olive oil

Mix up the above ingredients with a couple of spoonfuls of virgin olive oil, then add the olives and coat them. Next, leave them for an hour or two before transferring to a sterilized storage jar. Then top the olives with your favorite olive oil to cover all of them. Pop them in the refrigerator for at least a week, and serve at room temperature. This is one of those recipes you can definitely make ahead to serve at any time.

Some tips for the marinade:

• Use as much or as little garlic as you like.
  
• Use whatever herbs you want
• Add honey or orange juice for variation
• Add 4 fl oz Vermouth to make something a bit different
• Don't add salt - the residue of the brine adds enough saltiness

Serve your torn chunks of baquette or other bread on a pretty plate along with your marinated olives. Too delicious for words!

Enjoy!

Sara Gray is an avid lover of appetizers and has created a great website called Easy Appetizer Recipes where you can find delicious ideas for all kinds of hot and cold appetizers, raclette grilling, tapas small plates, snacks, chips and dip ideas, and appetizer soups.

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