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Nutrition - Healthy Desserts On A Budget 

Eating a healthy dessert doesn't have to break the bank. While it's true that Twinkies and Ding-Dongs do cost less (in dollars) than quality healthy foods, the cost to our health is truly frightening!

Fat-free pudding costs only 79 cents per box and is quite low in calories.

Follow these tips for low-cost healthy desserts:

1) Try fruit. Full of natural sugars, and naturally fat free, fruit is a great dessert choice. Fresh kiwi, apples, pears, plums and oranges can all be found for about 50 cents per serving.


3) Mix one cup of fat-free yogurt with 1/2 cup of frozen berries for an inexpensive and healthy dessert alternative. A cup of yogurt is usually about 45 cents, while a 1 pound bag of frozen berries sells for only $2 (that's 33 cents per serving).


4) Fat-free and sugar-free Jell-O is very inexpensive (about 40 cents per box) and boasts only 5 calories per serving.


5) Mix it up! Combine the healthy Jell-O with some canned fruit, or top with non-fat dairy whipped topping (about 99 cents per 16 oz. container).


6) Fat-free and/or sugar-free frozen yogurt tastes quite good, and with only a fraction of the calories you'll find in ice cream. Remember that a "serving size" is only a 1/2 cup.


7) If you choose to skip dessert altogether, try brushing your teeth immediately after the meal. This will help eliminate the craving for sweets.


8) Try sugar-free chewing gum for dessert. This option will satisfy your sweet tooth while protecting your waistline.


9) If dining in a restaurant, try ordering just one dessert and splitting it. You'll save 1/2 the calories, 1/2 the fat, and 1/2 the money.


10) As a last ditch attempt to resist dessert, tell yourself that you WILL have that dessert - right after you complete a 1/2 hour walk. Right after dinner go out for a 1/2 hour walk. If you still feel like eating dessert when you return, then you can do so knowing that at least you've had some good exercise.


Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit for more information.


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Nutrition - Meat. It's What's For Dinner!


This series of articles has been taking a look at nutrition, and any look at nutrition just wouldn't be complete without examining meat. Long considered the ultimate staple of the American diet (meat and potatoes anyone?), meat is the usually the centerpiece of our meal. High in iron, zinc and protein, meat is important (or should be important) to all of us. The question is, what kind of meat is healthiest and which is most affordable?


Examples include most beef steaks, fatty pork chops, and of course the traditional breakfast meats (sausage and bacon).


Some meats are simply too high in saturated fat for regular consumption. There are, however, quite a few meats that deliver all the good nutrition we seek without loading us down with artery-clogging fat.



Hands down, the best choice for healthy and affordable meat is that old favorite the chicken. Choosing white meat portions (breast) will significantly reduce our fat intake. Chicken breast is one of the primary foods of bodybuilders, some of the healthiest people on the planet. The most economical way to purchase chicken breast is usually to buy the bags of flash-frozen fillets; these can be found for $1.49 to $1.99 per pound.


A boneless skinless chicken breast (3 oz. serving) delivers only 3 grams of fat (5% of RDA) and 0.86 grams of saturated fat (4% of RDA). That's about 1/2 the fat in even the leanest cuts of beef! Be aware, however, that the 'dark' meat on a chicken is not nearly as healthy as the breast - a boneless skinless chicken thigh has 9.2 grams of total fat and 2.6 grams of saturated fat. That's triple what we find in the chicken breast.


A good way to incorporate more chicken into our diet is to substitute skinless ground chicken for ground beef. When used in a recipe (tacos, spaghetti, etc.) it's hard to tell the difference, and the health benefits are huge. Be sure to look for skinless ground chicken though, because if the package doesn't say skinless then it's guaranteed to be high in fat. Finally, don't forget about that popular chicken alternative: the turkey. It's not just for Thanksgiving anymore!



Beef. It's what's for dinner. Many of us just couldn't imagine going without our daily beef serving, but have we considered the cost to our health? It's all too tempting to save some money and buy the 'high fat' ground beef instead of the leanest. It's also true that the fattiest cuts are the least expensive (chuck is a great example).


But beef doesn't have to aid our expanding waistline! Take the time to compare nutrition facts on the different cuts, which you can get from your butcher or from One of the healthiest cuts of beef is the flank steak which, when prepared correctly, is absolutely delicious! Top round is also quite low in fat, although it tends to get tough when served as a steak.


Love burgers? A great way to enjoy healthy and tasty ground beef is to purchase a top round roast and ask the butcher to grind it into ground beef (make sure he or she trims off the excess fat first). If you have trouble making this grind 'stick', try adding a raw egg to the mixture before forming into hamburger patties. When shopping for beef, look for the words 'round' or 'loin' in the name of the cut. Eye of round roast, for example, boasts only 4 grams of total fat and 1.4 grams of saturated fat. Don't be afraid to ask the butcher to trim off some of the excess fat - most grocery stores will do this for free.



No other meat has been transformed into such 'fatty' variations, from sausage to bacon to salami. For those of us who are pork lovers, however, there is hope! It is possible to buy lean(er) cuts of pork!


The tenderloin is the leanest cut of pork: a 3-ounce serving contains 139 calories and 4.1 grams of fat, which is roughly comparable to a skinless chicken breast. Other lean cuts (based on a 3-ounce serving) include boneless loin roast with 165 calories and 6.1 grams of fat; boneless sirloin chops with 164 calories and 5.7 grams of fat; boneless loin chops with 173 calories and 6.6 grams of fat, and boneless ham (extra lean) with 123 calories and 4.7 grams of fat. A 2-ounce serving of Canadian-style bacon contains 86 calories and 3.9 grams of fat.



In the lean meats contest, fish is hands-down the undisputed winner. Unlike the fats in most 'meat with feet', the fats we find in fish are primarily the healthy omega fats. Although there are literally hundreds of different ways to buy and prepare fish, many of us find fresh fish to be expensive. Halibut, swordfish, shark and others start at $8.99 per pound. It is possible, however, to buy fish without 'breaking the bank'.Look for salmon on sale, and consider buying the whole fish to save money. It's not unusual to find quality salmon for $2.99 or less per pound - which is less expensive than the leanest cuts of beef.


Of course, canned fish is typically very inexpensive and delivers a powerful nutritional punch. Consider, for example, canned tuna fish. One can of tuna provides 32.5 grams of protein and only 2.5 grams of fat. Even better, that same can of tuna has zero grams of saturated fat. Talk about a wonder-food! Look for canned tuna on sale, when it's possible to stock up the pantry at 4 cans for $1.



The bottom line is that we can all enjoy meat without adding to our own 'bottom' line. Take the time to learn which cuts are the leanest, look for them on sale, and stock up when the price is right. We'll see you at the butcher counter!


Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit for more information.


Vitamins Nutrition Supplements - Are They Really Needed?

Are vitamins nutrition supplements really needed? Vitamins nutrition supplements should be considered nutritional substances that provide health benefits. Ideally, these benefits will have been proven by clinical studies. What we consume each day is important, and eating a balanced diet makes sense. Assuming that happens on a regular basis, one problem today is that nutrient values of foods have been declining for decades due to soil depletion. And as for what we eat, for example, the USDA food pyramid recommends consuming 2-1/2 cups of vegetables a day for women and 3 cups a day for men. In reality, most adults just do not consume these minimum amounts, and thus the need for high-quality vitamins nutrition supplements for optimum health.

Quality nutrition supplements are much more than just vitamins and minerals.

The bodies of both women and men need and will use a wide array of anti-aging natural supplements such as amino acids, antioxidants, bioflavanoids, neuronutrients and specialized substances such as L-Carnosine, alpha lipoic acid and acetyl L-Carnitine. Vitamins nutrition supplements products that support the health of the heart, eyes, brain, immune system, joints and so on are being proven by studies on an ongoing basis.


Today, we live longer, and we want those extra years to be active ones full of energy and health. The basis for good health is a lifestyle that includes a sensible diet with vitamins nutrition supplements, sufficient quality sleep, moderate exercise and weight management.

High-quality, anti-aging nutrition supplements help fill in the gaps everyone will have in their diet. The essential nutrients that the body needs are extensive and complex. Vitamins and minerals are just the beginning. Other nutrients that provide significant anti-aging benefits are the key to improved energy, better health and freedom from disease.


The best vitamins nutrition supplements cannot be the one-a-day type and the reason is simple. One tablet cannot hold all that's needed in necessary quantities as it would be way too large to swallow. One-a-day vitamins are probably a waste of money as studies have shown. When trying to design your own supplement plan, however, it's easy to end up with a dozen or more individual substances to take daily, which is both a hassle and costly.


And women really need a different vitamin formula than men. Women's vitamins nutrition supplements should contain nutrients proven to support the balancing of female hormones for women in their 30's and beyond. Men's vitamin supplements should contain ingredients that support male prostate health.


Fortunately, there are manufacturers that provide quality vitamins nutrition supplements at reasonable prices. One manufacturer even has the individual ingredients linked to the relevant clinical studies. Before spending your money, be as informed as you can about the nutrient products you'll be taking every day.


Learn more about the best vitamins for women and where to find them at - Olinda Rola is President of InfoSearch Publishing and webmaster of - a website of natural health articles, sources and information for women and men

Nutrition - Good Fat vs. Bad Fat

This series of articles deals with nutrition. We've all heard the old saying 'you are what you eat', so let's take a good long look at what we're putting in our bodies. Most of us WANT to eat healthier, but sometimes it seems that forces are working against us. Fast food is just so tempting. Sally at the office brought donuts to share again. Our schedule is so busy we don't have time to cook healthy food. Finally, it's true that junk food is often less expensive than healthy food. How fair is that? Today's topic is fat. Not all fat is bad! As a matter of fact, some fats are downright good for you. The key is understanding the difference between the two.



Over the years, Americans have been fed different stories about choosing the right foods for optimum health. When researchers warned that too much fat in your diet leads to cardiovascular disease, diabetes and a host of other health problems, Americans jumped on the low fat, no fat bandwagon with little success.


New studies reveal that we must have some fat in our diet for good health and reduction of disease. The omega-3 fatty acids are said to be 'essential' because they can not be produced by the body and must be obtained through our food sources. Omega-3 essential fatty acids can come from either plant or marine sources. They can be found in fish and fish oil, unrefined vegetable oils, raw nuts, seeds and beans. Linolenic acid, the marine source, can be found in certain fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. These fish and fish oil supplements contain bioavailable docosahexaenoic (DHA) and eicosapentaenoic (EPA) acid, the two kinds of omega-3 essential fatty acids crucial to good health.


The plant based omega-3 essential fatty acid is alpha linolenic acid (alpha meaning plant) and can be found in omega-3 rich oils such as flaxseed, canola, soybean and walnut oils. These plant sourced omega-3 EFAs don't metabolize in the body like fish oil. They need to be broken down by the body's enzymatic system into DHA and EPA before the body can reap its powerful benefits. Flaxseed oil, the plant source highest in omega-3s, is a great alternative for vegetarians and those who can't tolerate fish or fish oil capsules.



The worst kinds of fat are trans fats and saturated fats. "Trans-fatty acids are bad for hearts and arteries. They drive up production of cholesterol like saturated-fatty acids [i.e. like butter, animal fat, etc.], and promote atherosclerosis... I am certain that TFA's will eventually be found to be detrimental to health in many other ways as a result of their effect on membrane and hormone function. I believe they promote the development of cancer and degenerative disease, increase inflammation, accelerate aging, and obstruct immunity and healing. Therefore, I make a scrupulous attempt to keep them out of my diet, and I urge you to do the same. In practice that means avoiding margarine, vegetable shortening, and all products made with them or with partially hydrogenated oils of any kind." [Dr. Andrew Weil from his book: Eating Well for Optimum Health" pp. 90-93:] How do you spot transfatty acids? Look for "hydrogenated" or "partially hydrogenated" in the list of ingredients. They're all over the place.



It is possible to eat more healthy fats without breaking the bank. Yes, fish is fairly expensive when compared to other meats, but a healthier diet doesn't have to be expensive.


Some money-saving ideas on this topic:

1) Buy fish on sale.

2) Many grocers sell flash-frozen fillets which taste almost as good as fresh, but cost a whole lot less.

3) Ask the butcher when fish is 'cheapest'. Prices can vary widely throughout the year. Stock up when the price is right.

4) Shop the ads. Buy fish only when it's on sale, even if you have to visit a store other than your favorite.

5) Buy the 'whole fish', which is always less expensive than buying fillets or fish steaks.

6) Be very careful to shop price when looking for flax seed. Bulk flax seed at the local supermarket typically sells for 89 cents per pound. The exact same flax seed at a national health food store sells for $9.99 per pound. Sure, the health food store sells it in a pretty gold bag - but $9.99 per pound? Who are they kidding?


7) If you can't stand the taste of fish, consider fish oil or flax seed oil supplements. Affordable and easy to swallow, these are a great alternative.

8) Walnuts are an excellent source of good fats. Buy in bulk to save money. Even better, stock up during the holidays when they're on sale.

9) Don't be afraid to use coupons. Check your Sunday newspaper for coupon inserts.

10) Finally, look for a 'sell by' sale. Fish (and other perishable items) are required by law to state a 'sell by' date. This is the day by which the retailer must sell that product. Often times, a grocer will dramatically reduce the price of fish (or other items) on the 'sell by date'.....they either sell it below cost or lose all their money the next day (it is a health code violation to sell perishable items past their sell by date).


We've barely scratched the surface of this topic: good fat vs. bad fat. It would be a good idea for each of us to do some more research on fats and how they can impact our health.


Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit for more information.

Nutrition Tips: How to Make Building Muscle and Losing Fat Easier

I get a lot of comments and questions regarding nutrition. Most of them have to do with time. In other words, people feel they are too busy to eat 5 or 6 nutritious meals a day, whether their goal is to burn fat or build muscle. Another time factor is the preparation of these meals, especially when you factor in trying to get the proper macro and micro nutrients in each meal - protein, "good" fats, the "right" carbohydrates, enough vegetables, enough fruits, etc.


People get very frustrated with all of this and end up taking shortcuts, such as eating only 2 or 3 meals a day. In addition, they have no idea if they are getting enough (or too much) of the vitamins, minerals, essential fatty acids, protein, etc. that they need. Then they don't understand why they aren't building muscle or losing fat. While training properly is extremely important, a lot of people who do so, don't make the gains they should because their nutritional program is out of wack. Here are some tips to help you overcome these nutrition obstacles and put you on the correct path toward your health and fitness goals.


Eat 6 Meals A Day

Meal Frequency (i.e., the number of meals you eat each day) could be the most important aspect of your nutrition program. If you do this right you will build muscle, burn fat, and with a proper resistance training program, be well on your way to achieving the body of your dreams. The thing is, most people know about it, yet few actually follow through with it and put it into action because of the reasons mentioned above.It takes motivation, persistence, planning, and a little bit of sacrifice. Sounds horrible, doesn't it? Don't worry, it's not. But as I've stated before, nothing worth achieving comes easy. Don't get me wrong, it is simple, it's just not easy. But it can be pretty painless, if you have the right mind set.


Reason number two - eating six proper, nutritious meals a day takes work. It takes a time commitment, among other sacrifices. And it's not just the time it takes to make the meals, or the time to eat them. It also involves other aspects of your life. For example, socializing, going shopping, playing sports on the weekends, etc. If you eat six times a day, you need to eat every 2 or 3 hours, tops. What are you going to do, sit home all day every day so you can be near your food? Of course not. But you will need to plan ahead. This could mean shopping and then cooking most of your food once a week, putting each meal in a microwaveable container, and then carrying meals to work with you.


You may need to invest in a high quality thermos (or two or three) and make your favorite protein shakes to take with you when you are going to be out and about for a while, or bringing some protein bars with you instead. This, more than anyplace else, is where supplementation is an absolute life saver. I don't know how I'd get proper nutrition day in and day out without supplements like meal replacement powders and protein powders such as Muscle Meals and Pro-Fusion by Muscle Link and Optimum Nutrition's Whey Protein. I know, eating right may not be easy, but it is necessary if you truly want to achieve your best body, and in the shortest amount of time possible. If you're like most people, you already eat breakfast, lunch and dinner. So, for starters, consider just adding two snacks to this, preferably a protein or meal replacement shake, or bar. My favorite bars, that recently one a contest in Men's Health (for nutrition and quality as well as taste) are Tri-O-Plex bars.


You could also consider bringing certain foods with you for snacks, such as fruit, raw veggies (carrots, cauliflower, celery, broccoli and so on). Seeds and nuts like almonds and walnuts are excellent snacks while providing the healthy fats we all need. Cottage cheese and yogurt also make great snacks (preferebly the low fat variety, so that you keep your calories in check). I usually add a few pineapple slices (the natural juices variety, not syrup), to my cottage cheese.


Plan your daily (or weekly) menus. Planning is a crucial part of success for any goal you want to achieve. Your nutrition plan is no different. Yes, it can be a real pain in the you know what to eat 5 or 6 times a day, but it's not impossible, and it's simply a part of the price you pay for a great, healthy body. In fact, don't even think of it as paying a price. Intead, think of how you'l be enjoying the benefits of being healthy and in shape. However, with these tips I've given you, it can become easier than you think. If you think planning your nutrition is paying a price, wait until you start having serious health problems from eating improperly and being overweight - heat disease, diabetes and the list goes on. Really, if you think it's difficult to be healthy and fit, try being fat and sick for a while!


Gregg Gillies is the founder of Buile Lean His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter at his site and see how you can get a customized nutrition plan at


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Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Calcium Magnesium Iron - Below are listed some foods that are containing ingredients of healthy nutrition. Berries are incredible antioxidants Ah, the sweet taste of fresh berries! Berries are actually good for you and contain plant nutrients called anthocyanidins. Some of these have high levels of resveratrol, which helps fight heart disease and cancer.

Calories Don't Matter - Nutritional needs change as a dog ages. Many breeds of dogs enter their senior years at 5-7. Like humans, as dogs' age, their metabolism slows down. Obesity is one of the most common afflictions facing senior dogs. Stiff joints and muscles leave them wanting to run around less.

Well Balanced Meal - A good nutritious diet is a basic requirement for every individual in order to live a healthy life. Today, health is everyone's top priority, which can be ensured only by good nutrition. Here are the ten important reasons as well as steps to prove that you must ensure good nutrition if you are willing to lead a healthy life.

Certified Nutritional Therapist - As you learn more about nutrition you also learn the importance of elimination. What goes in, must come out. Your body is a well oiled machine that takes what it needs from what you feed and eliminates the rest through urine and the bowels.

Chinese Green Tea - Health, energy, and nutrition have become the primary focus in today's society. Everywhere you look there are ads for nutritious foods, energy drinks, buys for the health-conscious shopper. But unfortunately, today's fast paced world leaves very little time for you to devote to yourself, even enough time to exercise.

Chocolate Chip Cookies - Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.

Industry Influences Nutrition - You may publish this article in your newsletter, on your web site, or other publications, so long as the article's content is not altered and the resource box is included. Add byline and active link. Notification of the use of this article is appreciated, but not required. Total word count included resource box is 1340.

Digital Nutrition Scales - (NC)-Recent research has shown a benefit of certain nutrients in reducing the risk of degenerative diseases of the brain. Antioxidants, such as vitamins E, C, B12 and folic acid have been shown to play an important role in healthy brain functioning.

Essential Amino Acids - A man's health is a very important aspect of his life. To say that "health is wealth" is not only to utter an old, used up mantra, but to mean that for most human beings, staying fit and healthy is parallel to being wealthy, for a person's everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.

Healthy Nutrition Plans - Are you wondering about how to optimize your protein intake? There are many factors that come into play when choosing sources for protein. Certain proteins are not absorbed well by the body, while other types of protein bring a high fat content with them into the body.

Healthy Saturated Fats - If you went to AA (Alcoholics Anonymous) meetings to get sober, you remember the overabundance of coffee and cookies available (not to mention smoke). At OA (Overeaters Anonymous) meetings you find a number of people who are coming from other 12-step meetings, people who originally treated their alcohol or drug addiction and now find that their eating has become compulsive.

Healthy Weight Pyramid - There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits.

Limit Junk Food - When you eat a 'nutritionally' and 'energetically' balanced diet your digestion works well, you breathe and sleep more deeply, rarely get sick, and most of the time enjoy the subtle feeling of ease that is health.

Herbal Diet Pill - Real stories are windows into the practical application of orthomolecular nutrition We live in an age where we are constantly being bombarded with conflicting information by people selling us products or services to earn a profit -most of which turn out to be of no value or benefit. In this case, however, you are being made aware of your body's most elemental requirements for health and healing.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplements - We are born inherently with the best doctor in the world - our immune system. When the immune system is funtioning proberly, it should serve as a strong defense from most illness. Nutrition and proper care of the body can do wonders for the immune system. Regardless of the condition of our health, our bodies constantly require nutrition.

Liquid Nutritional Supplement - A busy lifestyle leaves little time for planning meals and cooking. It's far too easy to fill up the diet with empty calories in fast and convenience foods. Packaged and prepared mixes make life easy, but seldom provide all the nutrients your body needs to stay healthy.

High Glycemic Carbohydrates - Once a child reaches their toddler years, ages 1 to 3, feeding can become a challenge. Developmental changes are occurring at this age. Toddlers are trying to gain independence and control and meals are part of that pattern. Keep in mind that good sense as well as planning will make this transition a smooth one.

High Quality Vitamins - Hair loss is a genetic/hormonal process that can affect both men and women. Hormones that bind to hair follicles can cause an imbalance in the biological processes that cause hair growth. Eventually, excess hormonal action on the follicle causes hair to stop growing and the follicle dies.

Increased Nutrient Needs - Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer.

Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Nutrition Plan - A recent study found that over 80% of the public felt the need to improve their nutrition. This is not surprising considering the amount of news time devoted to the 'obesity crisis' and the concerns over spiraling health care costs arising out of chronic diseases such as diabetes.

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Green Lipped Mussel - Arthritis affects a huge number of people in America at some degree. For some it's little more than a bit of stiffness and pain, but for others it is completely debilitating. And with so many different treatments it becomes a question of which arthritis product is right for you.


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