LIFE STYLE

Coffee is good for you:
1. Coffee is a potent source of healthful antioxidants.
In fact, coffee shows more antioxidant activity than green tea and cocoa, two antioxidant superstars. Scientists have identified approximately 1,000 antioxidants in unprocessed coffee beans, and hundreds more develop during the roasting process. Numerous studies have cited coffee as a major–and in some cases, the primary–dietary source of antioxidants for its subjects.

How it works: Antioxidants fight inflammation, an underlying cause of many chronic conditions, including arthritis, atherosclerosis and many types of cancer. They also neutralize free radicals, which occur naturally as a part of everyday metabolic functions, but which can cause oxidative stress that leads to chronic disease. In other words, antioxidants help keep us healthy at the micro-level by protecting our cells from damage. Finally, chlorogenic acid, an important antioxidant found almost exclusively in coffee, is also thought to help prevent cardiovascular disease.

2. Caffeine provides a short-term memory boost.
When a group of volunteers received a dose of 100 milligrams (mg) of caffeine, about as much contained in a single cup of coffee, Austrian researchers found a surge in the volunteers’ brain activity, measured by functional magnetic resonance imagery (fMRI), as they performed a memory task. The researchers noted that the memory skills and reaction times of the caffeinated volunteers were also improved when compared to the control group who received a placebo and showed no increase in brain activity.

How it works:  Caffeine appears to affect the particular areas of the brain responsible for memory and concentration, providing a boost to short-term memory, although it’s not clear how long the effect lasts or how it may vary from person to person.

3. Coffee may help protect against cognitive decline.
In addition to providing a temporary boost in brain activity and memory, regular coffee consumption may help prevent cognitive decline associated with Alzheimer’s disease and other types of dementia. In one promising Finnish study, researchers found that drinking three to five cups of coffee daily at midlife was associated with a 65 percent decreased risk of Alzheimer’s and dementia in later life. Interestingly, the study authors also measured the effect of tea drinking on cognitive decline, but found no association.

How it works: There are several theories about how coffee may help prevent or protect against cognitive decline. One working theory: caffeine prevents the buildup of beta-amyloid plaque that may contribute to the onset and progression of Alzheimer’s. Researchers also theorize that because coffee drinking may be associated with a decreased risk of type 2 diabetes, a risk factor for dementia, it also lowers the risk for developing dementia.

4. Coffee is healthy for your heart.
A landmark Dutch study, which analyzed data from more than 37,000 people over a period of 13 years, found that moderate coffee drinkers (who consumed between two to four cups daily) had a 20 percent lower risk of heart disease as compared to heavy or light coffee drinkers, and nondrinkers.

How it works: There is some evidence that coffee may support heart health by protecting against arterial damage caused by inflammation.

5. Coffee may help curb certain cancers.
Men who drink coffee may be at a lower risk of developing aggressive prostate cancer. In addition, new research from the Harvard School of Public Health suggests that drinking four or more cups of coffee daily decreased the risk of endometrial cancer in women by 25 percent as compared to women who drank less than one cup a day. Researchers have also found ties between regular coffee drinking and lower rates of liver, colon, breast, and rectal cancers.

How it works: Polyphenols, antioxidant phytochemicals found in coffee, have demonstrated anticarcinogenic properties in several studies and are thought to help reduce the inflammation that could be responsible for some tumors.

6. Coffee may lessen your risk of developing type 2 diabetes.
A growing body of research suggests an association between coffee drinking and a reduced risk of diabetes. A 2009 study found that the risk of developing diabetes dropped by 7 percent for each daily cup of coffee. Previous epidemiological studies reported that heavy coffee drinkers (those who regularly drink four or more cups daily) had a 50 percent lower risk of developing diabetes than light drinkers or nondrinkers.

How it works: Scientists believe that coffee may be beneficial in keeping diabetes at bay in several ways:  (1) by helping the body use insulin and protecting insulin-producing cells, enabling effective regulation of blood sugar; (2) preventing tissue damage; and (3) and battling inflammation, a known risk factor for type 2 diabetes.  One component of coffee known as caffeic acid has been found to be particularly significant in reducing the toxic accumulation of abnormal protein deposits (amyloid fibrils) found in people with type 2 diabetes. Decaffeinated coffee is thought to be as beneficial, or more so, than regular.

Note: There is some evidence that coffee decreases the sensitivity of muscle cells to the effects of insulin, which might impair the metabolism of sugar and raise blood sugar levels.  The significance of this finding, however, is still unclear.

7. Your liver loves coffee.
It’s true: In addition to lowering the risk of liver cancer, coffee consumption has been linked to a lower incidence of cirrhosis, especially alcoholic cirrhosis. A study in the Archives of Internal Medicine demonstrated an inverse correlation between increased coffee consumption and a decreased risk of cirrhosis–a 20 percent reduction for each cup consumed (up to four cups).

How it works: Scientists found an inverse relationship between coffee drinking and blood levels of liver enzymes. Elevated levels of liver enzymes typically reflect inflammation and damage to the liver. The more coffee subjects drank, the lower their levels of enzymes.

8. Coffee can enhance exercise performance.
We’ve been conditioned to believe that caffeine is dehydrating, one of the primary reasons why fitness experts recommend nixing coffee pre- and post-workout. However, recent research suggests that moderate caffeine consumption–up to about 500 mg, or about 5 cups per day–doesn’t dehydrate exercisers enough to interfere with their workout. In addition, coffee helps battle fatigue, enabling you to exercise longer.

How it works: Caffeine is a performance and endurance enhancer; not only does it fight fatigue, but it also strengthens muscle contraction, reduces the exerciser’s perception of pain, and increases fatty acids in the blood, which supports endurance.

9. Coffee curbs depression.
Multiple studies have linked coffee drinking to lower rates of depression in both men and women.  In several studies, the data suggested an inverse relationship between coffee consumption and depression: in other words, heavy coffee drinkers seemed to have the lowest risk (up to 20 percent) of depression.

Read: Coffee: Will a cup a day help keep the doctor away?

How it works: Researchers aren’t yet sure how coffee seems to stave off depression, but it is known that caffeine activates neurotransmitters that control mood, including dopamine and serotonin.

10. Coffee guards against gout.
Independent studies on the coffee consumption patterns of men and women suggest that drinking coffee regularly reduces the risk of developing gout. Researchers in the Nurses’ Health Study analyzed the health habits of nearly 90,000 female nurses over a period of 26 years and found a positive correlation between long-term coffee consumption and a decreased risk for gout. The benefit was associated with both regular and decaf consumption: women who drank more than four cups of regular coffee daily had a 57 percent decreased risk of gout; gout risk decreased 22 percent in women who drank between one and three cups daily; and one cup of decaf per day was associated with a 23 percent reduced risk of gout when compared to the women who didn’t drink coffee at all. Similar findings have been documented for men: another large-scale study, published in the journal Arthritis & Rheumatism, found that men who drank four to five cups of coffee per day decreased their risk of gout by 40 percent, and that those who consumed six cups or more lowered gout risk by 60 percent.

How it works: According to the Nurses’ Health Study, coffee’s antioxidant properties may decrease the risk of gout by decreasing insulin, which in turn lowers uric acid levels (high concentrations of uric acid can cause gout).

The Cons of Coffee Drinking
The potential health benefits of drinking coffee are exciting news, but that doesn’t mean more is better. For some people, coffee can cause irritability, nervousness or anxiety in high doses, and it can also impact sleep quality and cause insomnia. In people with hypertension, coffee consumption does transiently raise their blood pressure–although for no more than several hours–but no correlation has been found between coffee drinking and long-term increases in blood pressure or the incidence of cardiovascular disease in patients with pre-existing hypertension.

Caffeine affects every person differently, so if you experience any negative side effects, consider cutting your coffee consumption accordingly. It takes about six hours for the effects of caffeine to wear off, so limit coffee drinking to early in the day, or switch to decaf, which only contains about 2 to 12 mg of caffeine per eight ounces. Always taper your coffee consumption gradually. Avoid quitting coffee cold turkey; doing so can lead to caffeine withdrawal symptoms that may include severe headache, muscle aches and fatigue which can last for days.

How to Keep It Healthy
So how much coffee is healthy, and how much is too much? Two to three eight-ounce cups per day is considered moderate; heavy coffee drinkers consume four cups or more daily. Remember, the amount of caffeine per coffee beverage varies depending upon the preparation and style of beverage. Eight ounces of brewed coffee may contain as little as 80 to as much as 200 mg of caffeine per cup (an “average” cup probably contains about 100 mg).

Five easy ways to help detox the body:
1. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.

2. Drink at least two quarts of water (not beer) a day.

3. Breathe deeply to allow oxygen to circulate more completely through your system.

4. Practice hydrotherapy by taking a very hot shower for five minutes, allowing the water to run on your back. Follow with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.

5. Sweat in a sauna so your body can eliminate wastes through perspiration.

Apple Cider Vinegar:
One amazing, multi-purpose, natural product that no household should be without is organic apple cider vinegar. There are so many uses for this nutritious elixir that it is difficult to list them all.

In order to enjoy the best quality product, and all the benefits that accompany it, go for organic, unpasteurized, apple cider vinegar. It is made by the simple process of crushing apples, squeezing out the juice, and adding bacteria and yeast cultures to kickstart the fermentation process.

A quality apple cider vinegar will appear cloudy, with a web-like substance floating inside, known as the mother of vinegar. While it may look a little strange, it is filled with nutrients and beneficial bacteria. The clear apple cider vinegar that you may find on store shelves has had much of the goodness pasteurized out.

The following are just seven of the virtually endless uses of organic apple cider vinegar.

Sunburn

Soak a clean cloth in apple cider vinegar and apply to sunburnt skin – it will instantly soothe your skin and help the burn to heal faster.

Sore throat

If you or anyone in your family is afflicted with a sore, raspy throat, add about a tablespoon of apple cider vinegar to a glass of warm water,

Benefits of a foot massage:
- It helps relieve pain.

- It helps improve blood circulation, thereby transferring more oxygen to the blood cells and thus helps in cleansing of the body.

- It is really rejuvenating as it releases any blockages that can hold back energy.

- A good foot massage is believed to improve symptoms in patients with multiple sclerosis.

- And last, but certainly not the least, foot massage helps relieve stress and fatigue as it loosens stressed out muscles thereby proving instant relief.

How To Make Healing Honey Water
Honey health benefits are well known, but not as many people know the health benefits of water with honey. The mixture of these two compounds has long been used for treating different types of diseases and also for cosmetics purposes. It was also used as a delicious beverage during different celebrations. 

Mix one teaspoon of honey with one glass of lukewarm tap water. This way you will get 30% solution of honey which in its composition is identical to plasma. In the water honey forms a compound which increas es the healing ability of the water itself. This has been scientifically proven. 

The mixture of water and honey is quickly absorbed by the body. Honey water will improve digestion, all parts of the gastrointestinal tract and it boosts up the work of lazy intestines. It also improves immunity and cures colds and bronchitis. 



All of the parasites that can be found in the human’s digestive tract dislike yellow color. With this healing water you will clean your intestines out of feces deposits. So, if you feel like gaining weight in the beginning of this process do not panic because fecal stones are swelling. This is their beginning phase of getting out of the body. 

In time the colon work starts normalizing. Cons uming this water will restore the intestinal microflora. By drinking this water you will say good bye to the uncontrolled night urinating. 

Honey is hygroscope, it collects water, and so, kidneys and bladder are not overworking during the night. Honey water should be consumed early in the morning on an empty stomach because in the morning our stomach is empty and our body absorbs the most. 

This amazing beverage with extraordinary healing powers should be consumed both early in the morning and late in the evening before you go to bed. Make sure you consume this drink while it is fresh, so, do not pre-prepare it. 

Since this mixture feeds the skin, you can use it to wash your face with it. However, this is a great natural cosmetics that has been used since ancient times. 
Source
How To Make Healing Honey Water

I need the cure to kidney failure as i can't afford to pay a million for one.There was one advertised in the Times paper a few days ago.Remember Durban 3/4 years ago.

Whitehouse I suggest you see an Aruyedic doctor for an opinion. Try these in moserate amounts:
NATURAL DIURETICS
Various foods have diuretic properties, which promote healthy urination and reduce swelling that may be the result of kidney disease. Use parsley, celery watermelon, tomatoes, grapes, cucumber, dandelion greens and fennel to relieve swelling throughout the body. When there is less swelling, your blood pressure may also be lowered. Before consuming large amounts of diuretic foods, contact a health practitioner, especially if you take diuretics or medication for high blood pressure.
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PINEAPPLE
Pineapple is high in the natural enzyme, bromelain, which is reputed to fight inflammation. In the case of kidney disease, bromelain may help to reduce amyloid deposits in the kidneys, although there's scant evidence of this claim, says the University of Maryland Medical Center in a 2008 report on amyloidosis. Amyloid is a type of protein that develops throughout the body as one ages and leads to amyloidosis, an incurable condition. Bromelain is often taken in conjunction with turneric, a spice with anti-inflammatory properties, which boosts the action of both supplements, adds UMMC. Bromelain and turmeric can thin the blood, so don't use them if you take blood-thinning medicines unless under the supervision of a health practitioner.
CRANBERRIES
Cranberries and cranberry juice have long been used in the treatment of urinary tract infections. Cranberries are high in vitamin C, anthocyanins, a potent anti-inflammatory compound, and potassium, sodium, and phosphorus. These minerals are all critical for proper kidney function and to balance the blood pressure, one of the kidney's main functions. Additionally, cranberries and cranberry juice can prevent and dissolve kidney stones, according to a study on the matter published in the British Journal of Urology in 2003. If you drink cranberry juice, use only unsweetened concentrate and dilute it with 1 part concentrate to 3 parts water to equal 1 qt. total, the study advises. Drink this amount daily throughout the day. Cranberries are considered safe for use in acute urinary tract infections but may cause unseen side effects for those with renal disease. Don't use cranberries or cranberry juice medicinally if you have active kidney disease without first consulting your health practitioner.
BERRIES
Blueberries, raspberries and strawberries are all foods to include on a renal diet. They all contain anthocyanins, the compound that gives the berries their reddish-purple color. Anthocyanins are high in nutrients that reduce inflammation in the tissues. All three types of berries are high in vitamin C, phosphorus, potassium, sodium, and manganese. Raspberries are also high in antioxidants as well as fiber and folate. They're reputed to slow the growth of cancerous tumors. Most berries are high in essential minerals, which are required for healthy kidney function; however, they may cause problems in certain types of kidney disease where mineral consumption must be reduced. Consult your health practitioner before using berries in large quantities for medicinal purposes.

Whitehouse here's more:
Depending on your situation, kidney function and overall health, your dietitian may recommend that you:

Avoid products with added salt. Lower the amount of sodium you eat each day by avoiding products with added salt, including many convenience foods, such as frozen dinners, canned soups and fast foods. Other foods with added salt include salty snack foods, canned vegetables, and processed meats and cheeses.
Choose lower potassium foods. Your dietitian may recommend that you choose lower potassium foods at each meal. High-potassium foods include bananas, oranges, potatoes, spinach and tomatoes. Examples of low-potassium foods include apples, cabbage, carrots, green beans, grapes and strawberries. Be aware that many salt substitutes contain potassium, so you should avoid them if you have kidney failure.
Limit the amount of protein you eat. Your dietitian will estimate the appropriate number of grams of protein you should eat each day and make recommendations based on that amount. High-protein foods include lean meats, eggs, milk, cheese and beans. Low-protein foods include vegetables, fruits, breads and cereals.

Tips to remove belly fat:
Celebrity trainer James Duigan's Clean & Lean diet plan can help you lose all the unwanted flab. The diet involves cutting out 'toxic' foods that encourage the body to store fat — including alcohol, sugar and processed foods. Meals on James's diet plan are full of fish, lean meat — including turkey and chicken — and fresh, preferably organic vegetables.
James says, "My diet works on the principle that your body's natural state is lean and fit, not sluggish and fat. But processed foods and drinks and excess sugar pollute the body, causing fat to cling to the hips, thighs, bum and tummy. However, as soon as you stop doing the wrong thing, your body responds very quickly, and you'll get lean fast. But you have to believe you can do it. It doesn't matter how often you have failed in the past. What matters now is focusing on what you want and taking action."

Food rules Make these changes to your diet to lose weight and get a flat tummy fast!

1 Cut the C.R.A.P: Avoid the four main food groups that cause fat to cling to our bodies: caffeine, refined sugar, alcohol and processed foods.

2 But allow yourself a weekly cheat meal. Once a week, enjoy an indulgent meal of whatever you fancy, from creamy pasta to a slice of chocolate cake with cream. As ong as you're eating clean, healthy food the rest of the time, an occasional high-fat treat actually speeds up your metabolism.

3 Take fish oil supplements: They burn fat and supply essential fatty acids.

4 Always have breakfast: Eat within one hour of waking up. If you don't have time for a proper breakfast, just grab a piece of fruit and a few nuts.

5 Don't eat after 8pm: Eating a large meal in the evening when your body is slowing down or sleeping is a bad idea for your digestion and weight.

Five food swaps for flat Abs

Bad croissants: Full of fat, sugar and no goodness Milk Most non-organic milk is filled with hormones Standard yoghurt Most are full of sugar Margarine Full of chemicals Beer High sugar and calories

Better wholemeal bread: Fibre is good for digestion Organic milk It's chemical-free Organic yoghurt It's free from pesticides Olive oil spread Full of essential fatty acids Organic cider Less alcohol and calories.

Best spelt bread: No tummy-bloating gluten
Organic almond milk: Doesn't contain lactose that can cause bloating Organic full-fat yoghurt Makes you feel full and is less sugary than low-fat options Organic butter Natural and additive free Good red wine Grape skin contains resveratrol, a great antioxidant

Tummy toning moves
James Duigan says, "Exercise smarter, not harder. So, if you are trying to lose weight, don't go mad with exercise — get more out of less." These moves can help you get a flatter tummy as they reduce levels of stress hormones in the body, which encourage fat around your middle.

Breathing squat
- Go slow and low and repeat 10 times
- Stand with feet shoulder width apart, arms out and parallel to floor
- Inhale through the nose, then lower your bottom down as far as is still comfortable while exhaling l Pause for a few seconds, then inhale as you come up

Energy push Great for digestion — breathe slowly and repeat 20 times
- Take a comfortable stance with feet shoulder width apart, arms in front of you, palms facing down
- Inhale and pull hands back towards your shoulders
- Exhale, pushing your arms back out to starting position Leg tuck Great for lower abs — repeat 10 times
- Lie back, feet on floor, knees bent l Inhale then bring knees into your chest as you exhale
- Inhale again as you return your feet to the floor

Your food plan
Stick to this eating plan for two weeks to start your weight loss. It's best to begin on a weekend, when you have more time to get everything ready. Plus, you won't feel so stressed or rushed, which means you'll be less likely to succumb to a mid-afternoon chocolate bar.

Day 1 Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced
Dinner: 100g grilled chicken breast with steamed broccoli

Day 2 Breakfast: Baked chicken breast with a handful of stir-fried kale
Mid-morning snack: 100g turkey breast and ½ green pepper, sliced
Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli
Dinner: One salmon steak with chopped dill and steamed green beans

Day 3 Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced
Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

Day 4 Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans
Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced
Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg

Day 5 Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced
Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with five almonds
Dinner: 100g chicken breast with steamed broccoli

Day 6 Breakfast: One grilled haddock fillet with roasted peppers and courgettes
Mid-morning snack: 100g chicken with one tomato, sliced
Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken with five pecan nuts
Dinner: 150g-200g steak served with steamed green beans and broccoli

Day 7 Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach
Mid-morning snack: 100g turkey with five Brazil nuts
Lunch: 150g chicken breast with steamed asparagus and green salad
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli

Treatment for a good sleep:
Remove toxins from the body through the feet:

Soak feet in hot water mixed with:
1/4 cup coarse salt
1/4 cup apple cider vinegar
1/4 teaspoon ground black pepper
Soak your feet for 20 minutes just before you retire.

Better late than never........

Overcooking your meat on the braai has the potential to cause your body to develop cancer. The most significant of which are breast, colon, prostate, stomach and pancreatic cancers.
 
And since men generally eat more braai meat than women, they have a significantly higher risk of developing cancer! The scariest aspect of this is men have a 30% increase in the risk of developing prostate cancer simply by eating overcooked braai meat.
 
But women don’t come off any more lightly! Eating meat cooked at high temperatures causes a higher risk in breast cancer development. 
 
Luckily, you can keep braaing if you change a few habits.
 
What can you do to prevent cooking up cancer on your braai?
 
Healthy braai tip #1:
 
Microwave your meat for a couple of minutes before you toss it on the braai. You’ll notice a lot of liquid in the bottom of the dish after microwaving, throw this out! It’s this fatty liquid that drips onto the fire and smokes into your meat and contains compounds that could cause cancer.
 
Healthy braai tip #2:
 
Wrap meat in foil or use foil as a layer between the grill and the meat. This will prevent liquid dripping into the flames. 
 
It’ll also stop the meat from blackening from the fire and picking up the charred pieces from the well-used grill. 
 
Healthy braai tip #3:
 
Marinade your meat! Mix garlic, onion lemon juice and red wine for this. 
 
Along with things like rosemary and virgin olive oil, these ingredients reduce the amount of harmful compounds meat produces upon heating.

The health benefit of chromium:
Taken in the right quantity, chromium has immense health benefits. It is available in extremely low quantities in animal and plant tissues which is why it is called a trace metal.  Some of the sources of chromium are brewer’s yeast, coffee, tea, cereals, potatoes, peas, oysters, rye, thyme, processed meats, whole grains, and beer.
 
The top five chromium health benefits are:
 
1. Monitors the blood sugar
 
2. Aids metabolism
 
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3. Reduces food cravings
 
4. Regulates fat and cholesterol
 
5. Prevents hypertension
 
Chromium helps metabolize carbohydrates. It monitors blood sugar levels, and helps stabilize blood sugar. It can also prevent hypertension or high blood pressure. Although trials are still being conducted, chromium compounds are considered helpful in preventing memory loss and in treating Alzheimer’s disease.
 
There are several other chromium benefits too. Regular intake of chromium as a health supplement reduces the risk of heart disease. It raises heart rate while aso having the ability to ward off infections and protect cells from damage. Additionally, it reduces hunger, which aids in weight loss.
 
Chromium supplements are easily available in stores and come in the form of chromium picolinate, chromium nictitate, high-chromium yeast, or chromium citrate. A part of essential health and nutrition, regular intake of chromium is necessary, but it should not be administered in large quantities. 
 
Given the limited research on chromium absorption by the body, there are no clear guidelines as to which form of chromium is best. In terms of safety of these compounds, more data is necessary. The latest trials using chromium indicate that it can cause damage to organs and can interfere with other medications. A high intake of chromium may lead to kidney and liver damage, gastrointestinal ulcers, giddiness, and rashes. For a sufficient quantity of chromium, a diet consisting of whole grains, vegetables, fruits, meats, milk, and milk products should be enough. Always use chromium in consultation with your physician.