Oils: A Necessity for Optimal Health

Our body needs Oils

Researchers started studying Greeks living on the island of Crete more than 40 years ago, they were amazed to find that although the traditional Greek diet is very high in fat, people had exceptionally low rates of heart disease.

Olive oil plays a critical part in their diet; we would do well if we followed their example. Olive oil, which is made of crushed olives, not only appears to “possibly” lower the risk of heart disease after all good fats are healthy.

Olive oil, long-known for its heart health benefits, has now been identified for its destruction of cancer cells. While scientists have proven that the oleocanthal compound has been unable to explain this phenomenon until now. Benefits of Olive Oil

Paul Breslin, the study’s co-author, said “The mechanism of protecting cells and sparing healthy cells, lysosomal membrane permeabilization, has been hypothesized as a possible mechanism of effectively making healthy cells tissues but has never been realized before. Our realization of this makes this paper of particular therapeutic interest for treatment.”

The study’s focus on the effect of oleocanthal on cancerous and un-cancerous cells leads to larger implications about the health benefits of the Mediterranean diet, which is rich in Olive Oil. Breslin stated the Mediterranean diet is associated with a reduced risk of many kinds of diseases.

Whereas the entire diet likely has many benefits, this study points directly to the importance of fats in our body, as playing an especially important role in these observations. As more people turn to the Mediterranean diet as a healthy life option, oleocanthal is growing in its significance as a key active component of this diet.”

All fats, from butter and margarine to olive oil, contain almost the same number of calories. But they behave quite differently inside the body. Saturated fats, found mainly in meats and dairy foods, are incredibly destructive because the body can’t rid itself of harmful low-density lipoprotein (LDL) cholesterol. Fats and oils examples.

What are oils, good fats, fats and oils examples however, is monounsaturated fat, with no more than 2 grams of saturated fat per tablespoon. Sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, sardines, flaxseeds, walnuts, and canola oil. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

The importance of oils in the body is recommended by the American Heart Association for your food preparation. When replacing saturated fats in your diet with olive oil this lowers LDL cholesterol while leaving the beneficial high-density lipoprotein (HDL) cholesterol alone. Compared with butter, olive oil also gives us a feeling of being more satisfied. The olive oil-loving Greeks eat very little butter or margarine.

Additionally, their main meals usually consist of vegetables and legumes instead of meats. So even though they use a lot of olive oil, they get very little saturated fat. What do fats and oils do for the body? Olive oil helps to protect the cells in your body from oxidation.

Extra-virgin olive oil may also help lower the risk of rheumatoid arthritis, according to a Greek study, published in the American Journal of Clinical Nutrition. Experts believe extra-virgin olive oil reduces the risk of rheumatoid arthritis because of its anti-inflammatory effects. One study found that olive oil is similar to ibuprofen in reducing inflammation. Besides the monounsaturated fat in olive oil fats and oils chemistry, it also contains other disease-fighting compounds that can prevent damage to the arteries before it starts.

Several of the compounds in oil, like polyphenols, are powerful antioxidants. This means that they can destroy free radicals before they can do damage. This results in keeping your arteries clear when you use olive oil. Although olive oil is best known for protecting the heart, research suggests that it may also protect the female breasts as well.

In a study involving more than 2,500 women, researchers from the Harvard School of Public Health in Greece found that women who used olive oil more than once a day had a 25% lower risk of breast cancer than those who use it less often. Greece women are much less likely to die from breast cancer than American women.

Olive oil is rich in vitamin E, which has proved to stop cellular damage. And of course, the same polyphenols that help prevent free radicals from damaging the heart. All types of olive oils are rich in monounsaturated fats, but not all have equal amounts of disease-fighting polyphenols. Some olive oils are quite rare and exquisitely flavored and priced. Others are much more affordable.

Many cooks keep two (or more) kinds of olive oil in the kitchen a gourmet oil for drizzling on salads or pasta and a heartier oil to use for cooking.

Extra-virgin Olive Oil is the Mercedes of Oils.

It’s usually used as a flavoring oil and not for cooking. When you buy extra-virgin olive oil, look at the color. The deeper the color, the more intense the flavor. This type of oil is made from the first pressing of perfectly ripe olives, which leaves the polyphenols in and the bitter acids out. Although it’s a little bit more expensive, studies have shown that buying extra-virgin olive oil is worth your money.

Olive oil protects.

Researchers in Spain studied the role of olive oil and asked 24 men to use refined olive oil for 3 months and extra-virgin olive oil for 3 months. They found that the antioxidants in extra-virgin olive oil kept their LDL or bad cholesterol from oxidizing and slowed the formation of plaque in the arteries, but the refined oil didn’t offer this protection. Pure (also called virgin) olive oil is paler than extra-virgin and has a milder flavor. It’s usually used for low- to medium-heat frying.

Light olive oil is often used by people who want the heart-healthy benefits of monounsaturated fats but don’t want the strong olive taste.

It endures heat well, so you can use it for high-heat frying. Olive oil, which is made of crushed olives, not only appears to lower the risk of diseases.

Store it cool.

It tends to go bad on the shelf if you don’t use a lot of olive oil. It gives up both its good taste and also its protective compounds. Store olive oil in the refrigerator or another dark, cool place to keep it fresh. It will quickly restore its nature when you bring it back to room temperature.

Or look for olive oil that comes in a dark bottle to keep the light from damaging its benefits. And buy only what you need within 2 months to prevent the oil from deteriorating and tasting stale.

Read the label.

Our views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the author’s employer, organization, committee, or other group or individual. Just helping people understand.

Cold & Flu-Friendly Foods: What to Eat When You’re…

Foods that you can take during a Cold & Flu

Since ancient times people have been victims of colds and flu and tried to find a cure for them without success. So, what helps fight colds fast? The common cold is one of the most prevalent causes of illness in the world. Most adults will have an average of two to four colds each year. During each infection, you can expect to spend approximately between 8 to 10 days coughing, sniffling, sneezing, and feeling miserable in general.

The cause of the common cold is the invasion of one of the 200 cold-causing viruses into the cells of your nose and throat. Foods to avoid during cough and cold would be heavy food. These tiny viruses are practically indestructible. Antibiotic drugs that destroy bacteria have no change with viruses. Medicines strong enough to kill most cold-causing microbes would probably kill you also in the process, says Dr. McAllister.

You have the flu, which is also caused by a virus, affects 5 to 20% of the people in the United States, of which 36,000 die each year. Fortunately, there is a flu shot that, according to studies, is effective in 70 to 90% of healthy people under age 65, as long as the match between the vaccine and circulating virus is close.

According to the CDC (Center for Disease Control and Prevention in Atlanta), among people over age 65, who are living outside of nursing homes, the flu shot is 30 to 70% effective in preventing hospitalization for the flu, and also for pneumonia. And for people over age 65 who are living in nursing homes, the flu shot is 50 to 60% effective in preventing hospitalization for the flu and pneumonia, and 80% effective in preventing death from the flu.

One of the best strategies you can do is to eat all the best immune-boosting foods you can find, and there are plenty to choose from. According to research, some of the foods we daily eat contain powerful compounds that can help stop viruses from taking hold. Even when you’re already sick, choosing the right foods will ease the discomfort and possibly help you to get better sooner.

You only need a few viruses in your system to start colds and flu.

Once they are inside when your immune system doesn’t stop them early on, they multiply quickly to enormous numbers, and that’s when you start feeling sick.

One way to stop this invasion is to eat yogurt that contains Lactobacillus reuteri, which is only found in the US in a brand called Stonyfield Farm. Researchers in Sweden gave 262 people either a supplement containing this bacterium or a placebo. After taking the supplement or the placebo for 80 days, the researchers found that people who took the supplement were 2 1/2 times less likely to have caught a cold than the ones that took the placebo.

The other, less surprising way to stop microbial invasion is to eat more fruits and vegetables. These foods contain a variety of compounds called glutathione, that strengthen the immune system and stimulates it to release large numbers of macrophages, specialized cells that seize viruses and destroy them before they make you sick.

Five of the best best foods to eat when sick with flu that fight viral infections and things to eat when you have a cold and cough and cold are Avocados, Watermelon, Asparagus, Winter Squash, and Grapefruit are all rich in glutathione. Okra, Oranges, Tomatoes, Potatoes, Cauliflower, Broccoli, Cantaloupe, Strawberries, and Peaches are also good sources. There are bad fruits as well because of the sugar of fructose content.

Another powerful compound in many fruits and vegetables is vitamin C.

Doctors are debating for years and are still debating, whether vitamin C can help to prevent colds. When you’re already sick, however, taking extra vitamin C has been proven to relieve cold symptoms and help you get better sooner. Vitamin C appears to strengthen white blood cells, which are essential for fighting infections.

Researchers found that taking 1,000 mg of vitamin C per day can reduce cold symptoms and shorten the duration of illness by 23%. fruit-oranges

Some of the best things to eat when you have a cold, get enough of this important nutrient you have to eat a lot of oranges, broccoli, and other foods rich in vitamin C.

Drinking orange juice, which contains 61 mg in a 6-ounce serving, is probably not your best choice because of the sugar content, but instead try cranberry and grapefruit also contain lots of Vitamin C.

Benefits from Red Wine

To put up an even stronger defense against the flu, consider filling your glass with red wine instead of juice. A study conducted in Rome found that resveratrol, the polyphenol found in red wine, actually stopped influenza cells from replicating.

The best wine to pick for this is Pinot Noir from California, which has the most resveratrol, according to research at the University of Mississippi.

It’s important to keep in mind, however, that alcohol can come with some unwanted effects. For example, drinking heavily can raise blood pressure and have other damaging effects on your health. So, if you do drink, drink in moderation.

garlic-for-colds Healthy Bulbs Garlic has always been used for treating virtually every type of infection. There is also growing evidence that it can help protect against colds and flu. Garlic contains dozens of chemically active compounds. Two of them, allicin and alliin, have proved to kill germs directly.

Garlic also seems to support the immune system, by releasing natural killer cells, which destroy even more germs.

However, to get the benefits from garlic you have to eat a lot of it, as much as a whole bulb a day to combat colds and flu, says Elson Haas, MD., director of the Preventive Medical Center of Marin in San Rafael, California, and author of: “Staying Healthy with Nutrition.”

Unless you have developed a taste for it, you probably can’t eat that much garlic. Microwaving or baking garlic till it’s tender, however, will take away some of the burns and sweeten the taste, says Irwin Ziment, MD, professor emeritus at the University of California, Los Angeles. “The softened garlic seems to be still quite potent,” he added.

Hot drinks can help According to research, two traditional treatments for cold and flu – a cup of hot tea and a steaming bowl of chicken noodle soup – are two of the most potent home remedies. Both of these, besides chili peppers and other spicy foods, these contain compounds that can relieve congestion and keeps the immune system strong.

Tea, foods that fight viral infections for example, contains a compound called theophylline, which helps break up congestion. Tea also contains quercetin, a compound that may help viruses from multiplying. Instead of black tea, though you may want to sip chamomile. Researchers in London found that people who drank 5 cups of chamomile tea a day for 2 weeks, had increased blood levels of polyphenols. These plant-based chemicals have been associated with antibacterial activity.

chicken-soup What food helps get rid of a cold? Chicken soup is another folk remedy that has been proven to be effective. Having a bowl of chicken soup is one of the best ways to relieve stuffiness and other cold and flu symptoms.

In laboratory studies, researchers at the University of Nebraska found that chicken soup was able to prevent white blood cells from causing inflammation and congestion in the airways.

Fruits to avoid during cough and cold, you may also like to try a hot pepper. Jalapenos, ground red pepper (cayenne), and their fiery kin contain a compound called capsaicin, which is similar to a drug used in medications against cold and flu and will help you to breathe easily again. Chicken noodle soup is best for digestion.

capsaicin

Capsaicin also can stop sickness before it starts. You can get plenty of capsaicin from hot peppers and they don’t need to be fresh to get the benefits. Mixing 1/4 teaspoon of ground red pepper in a glass of water and drinking it can be very effective, “it’s heating but not irritating”, says Dr. Haas.

Nourishing Your Heart: A Diet Menu

Heart-Healthy Diet Menu

Heart-Healthy Diet help with losing weight and strengthening your health. The connection between a nutritious diet and a healthy heart just became even clearer. A recent study by the University of Washington found that almost half of deaths from cardiovascular disease can be prevented by changing what you put on your plate.

To make those choices easier, researchers also identified several of the leading risk factors and measured how much they contribute to the likelihood of heart conditions and stroke.

It’s a big deal when you consider that cardiovascular disease (CVD) is the leading cause of death in the US and worldwide. Find out which dietary changes will have the biggest impact on helping you to lead a longer and more active life.

Top Dietary Factors for a Healthy Heart

1. Go nuts. The single most effective step you can take is to eat more nuts and seeds. They reduce 11.6% of the risk of CVD death.

2. Eat more vegetables. Vegetables were close behind. Aim for at least 7 servings a day of fresh or frozen vegetables and fruits.

3. Choose whole grains. Enjoy whole-grain bread, oatmeal, and brown rice. They have more protein and fiber than refined grains. Plus, they’re more filling, so you’ll probably feel satisfied with fewer calories.

4. Limit salt. Excess sodium increases blood pressure, and the symptoms are often invisible. Substitute lemon, garlic, and other flavorful herbs and spices.

5. Eliminate trans-fatty acids. Trans-fats raise unhealthy LDL cholesterol and lower healthy HDL cholesterol. You can avoid them by eating fewer processed foods, especially those that list partially hydrogenated oils in their ingredients.

More Habits for a Healthy Heart

1. Try a Mediterranean diet. Following a Mediterranean diet guarantees heart-healthy choices. This diet consists of mostly plant-based foods, along with fish and moderate amounts of red wine.

2. Increase omega-3s. However, you eat, consider adding at least 2 servings of fish a week to your diet, especially fatty types like salmon and tuna. If you’re a vegetarian, rely on flax seeds, walnuts, and beans for your omega-3 fatty acids.

3. Quit smoking. Talk with your doctor if you’re having trouble giving up tobacco on your own. Your physician can help you understand your options, including nicotine-replacement devices and support programs.

4. Use alcohol in moderation. Small quantities of alcohol may be good for your heart. That means up to 2 cocktails a day for men and one for women.

5. Turn off the TV. Couch potatoes are at higher risk of heart disease, strokes, and cancer. Limit your daily viewing to 2 hours or less.

6. Exercise regularly. Physical activity makes your muscles stronger, and that includes your heart. Enjoy aerobic exercise, stretching, and resistance training. Design workouts that you love and will want to stick with.

7. Lose weight. Being overweight puts an extra strain on your heart, especially if those excess pounds are mostly around your waist. Slim down by eating less and exercising more. Ask your family and friends for support. They may even want to join you. Losing just 10% of your body weight can greatly enhance your cardiovascular well-being.

8. Manage stress. How you deal with stress can also take a toll on your heart if you reach for junk foods, beer, and cigarettes. Learn to relax more safely with meditation, stimulating hobbies, and gentle music.

Cutting your risk of cardiovascular conditions in half is one more worthy reason for eating a balanced diet and making other simple lifestyle changes. Take care of your heart by consuming more nuts, vegetables, and whole grains, and cutting back on empty calories

Mediterranean diets claim that they’ll keep you fit and healthy, and they’ve got centuries of evidence backing them up.

Whether you prefer Spanish or Greek cuisine, this is one approach to eating healthy for life. Read on to discover the major benefits of eating like the Mediterranean, ways to get started, and tips for incorporating more of their healthy lifestyle into your life.

Major Benefits of a Mediterranean Diet

Lower your risk for heart disease and diabetes. Like any healthy living plan, a Mediterranean diet helps fight metabolic syndrome. You’ll lower your odds of developing diabetes, cardiovascular disease, and other serious conditions.
Improve your emotional well-being. Civilizations around the Mediterranean basin have helped teach the world the importance of eating together to maintain social connections. They also demonstrate a constructive balance of physical activity and rest.
Enjoy delicious foods. What’s better than a diet that lets you indulge in a wide variety of your favorite foods? Dine on grilled fish year-round. Sip lentil soup on a winter afternoon and serve hummus for an easy summer lunch.

How to Eat Like a Mediterranean

1. Eat more fruits and vegetables. Get most of your calories from fresh produce. Aim for at least five to six servings a day. You’ll get the vital nutrients you need and the fiber will help you feel full while eating less.

2. Choose healthy fats. Stock up on extra virgin olive oil and use it instead of butter or margarine. Monounsaturated and polyunsaturated fats are better for your heart than saturated fats.

3. Substitute fish for meat. Fish is a great source of lean protein and it is brain food. The high levels of vitamin D in oily fish like salmon and tuna improve cognitive functions. Serve fish at least twice a week.

4. Stick to low-fat dairy products. Liven up your old breakfast cereal by mixing it into low-fat Greek yogurt. Buy skim or low-fat milk. Careful portion control lets you enjoy cheese responsibly.

5. Snack on nuts. Ditch the processed cookies and crackers in favor of nuts and legumes. They’ll keep you satisfied and make it easier to resist donuts.

Other Lifestyle Practices

1. Adjust your grocery budget. A Mediterranean diet can get a little pricey. Shop for seasonal produce bargains. Start your vegetable garden. Master home recipes for hummus.

2. Schedule family dinners. Eat together as a family as often as possible. You’ll model good eating habits for your kids and make it easier for them to talk with you. Studies show they’ll even bring home better grades.

3. Sit down to eat. Whenever possible, pull up a chair to eat. You’ll be more conscious of the calories you consume and you’ll digest your food better.

4. Drink in moderation. It’s okay to be a teetotaler. On the other hand, small quantities of red wine taken with meals may be good for your heart. The general rule is no more than one glass a day for women and two for men.

5. Exercise regularly. Pick activities you like and incorporate them into your daily routine. A 30-minute walk each day with a few weekly sessions of strength training and stretching may be all you need. Increase that to 60 minutes if you want to lose weight.

6. Manage stress. Find relaxation techniques that are comfortable for you. Listen to instrumental music, talk to your dog, or meditate.

A Mediterranean diet can help you lose weight and stay in top shape. In addition to all that nutritious and flavorful food, by adopting some traits of the Mediterranean lifestyle, you’ll enjoy the best diet for heart disease reversal. Also, try American Heart Association’s 7-day diet.

Planning the Perfect Holiday Party

Holiday Party Planning

So, you’ve been tasked with planning your Company’s Holiday party. Maybe you’ve been putting it off? Or, you’re just not sure where to begin? Don’t worry, we’re here to help! Not only will your associates have a fun and meaningful experience, but you’ll look like a superstar for planning an awesome event!

Company Holiday Party Planning- Let’s Get Started Because the holidays will be here SOON!

Decide on your Holiday Party Style! Questions to ask yourself:

Who is invited? Just the staff or spouses & family too? Will you be inviting any clients to the Holiday Party?
Is this an extravagant affair, or would something more laid back and relaxed suit your company better?
What’s your décor style? Will you pick a holiday party theme, such as Winter Wonderland or A Christmas Story?
When is the best time to have this party? Is it a luncheon in the middle of the week, or is a Saturday night better suited for your vision? When taking Date & Time into account, make sure you consider this: Luncheons are great ways to ensure that staff will attend the party and they usually tend to be more budget-friendly. Cocktail Receptions or Weekend Evening parties are a great way to get staff to unwind, however, they usually come with a heftier price tag. Speaking of the price tag…
What is your budget? Knowing how much you have to spend is crucial to nail down before getting started. Know what your limit is so that you can plan accordingly. Don’t forget to consider that some items may come with Taxes, Services Charges, or Gratuities!

Let’s talk about The Venue!

Your budget will go a long way in determining what kind of venue you can afford. Keep in mind, that if you are late to get started planning, several venues may already be booked- especially for Friday & Saturday nights. If you run into trouble, consider hosting your party on a Thursday night as an alternative.
Will it be at the Office? Your Boss’ house? A Restaurant? Hotel? Loft? Consider the Vibe you want the party to have- your venue may go a long way in creating that feeling.
Make sure your venue can accommodate the number of guests you are inviting, as well as the space you may need for entertainment, catering, bar services, and/or staff.

Food & Beverage:

What’s your food service style? This should be reflective of the general theme and feel of your party. If it’s a more formal affair, look towards full-service catering with a sit-down dinner. If this is a more casual & relaxed holiday party, lean towards food stations. Take your budget, venue, and number of guests into consideration here, as all of these factors affect the type of catering services you provide.

Pick your menu! Keep it fun, keep it simple! Remember, not everyone will have extravagant tastes- while you may love the idea of a Raw Bar– your budget and Guest list may not allow for this. Select items that the majority of your guests will enjoy. If you need help, ask your caterer for suggestions! Sometimes catering companies will have already come up with a select few holiday menus- these can be the perfect solution for coming in on budget while ensuring the food pairs well with each other.

Holiday Party Planning 2 Beverage Service:

Here’s another area that can prove to be costly for any event. Decide ahead of time if you will have a Premium or Top-Shelf Bar Service, or if you will limit it to a few selections (like Whiskey, Vodka, and Tequila) along with Beer & Wine. Another option is to serve Beer & Wine only while offering 1 or 2 Signature Cocktails. You can jazz these up with fun garnishes and give them a catchy holiday name, such as “The Clark Griswold” or “Mistletoe Madness”. Again, refer to your budget and the number of guests attending! If you are hosting your Holiday Party at a venue where you can Bring Your Booze, refer to our article Beverage Cheat Sheet here for tips on quantities and service. And, don’t forget to offer Sodas, Water, and Coffee for those guests who will not be participating in the adult beverages.

Holiday Entertainment:

What kind of entertainment will be provided? Consider your Holiday Party Style and/or theme- what will keep things festive and fun? If it’s an evening party, will you need to hire a DJ or Band? What other activities might you want to offer your guests? Get creative! You could have different stations and offer items such as Wine Tasting or Cigar Rolling. Maybe you’d like to have a Selfie Photo Station or a photo booth? Or, consider hiring a professional photographer for the evening.
Awards & Recognition: determine ahead of time if anyone will be honored at the holiday party. Consider who will be speaking and how long they will need the spotlight. It is a great opportunity to highlight key players or teams for a job well done, as well as to recap the year and your company’s achievements.

Will you need to include any Rentals for the holiday party?

Consider if you need to rent any tables, linens, or chairs. Depending on your selected venue, they may already be included.
If you have the room available, consider adding a few Lounge Areas. You can rent sofas, chairs, coffee tables, and more to create seating pockets around the venue. These create special areas for your guests to sit in and add a fun element to the décor and vibe of your holiday party.
What do you need for entertainment? A stage? Dance floor? Speakers or audio system? If hiring a DJ, make sure you confirm what they will be providing and bringing with them for your event. In some cases, they may expect you to provide them with tables, chairs, or a sound system.
Décor items: will you be renting these from a shop or purchasing items for the event?
Catering items: make sure you check with your venue or caterer to confirm what items they are providing. Does this include plate ware, flatware, or glassware? Does it include place settings or centerpieces & décor for your tables? If they are not providing these you can rent them from a local shop.
A/V & Lighting- will you be playing a slideshow? Video? Consider if you need a screen, TV monitor, etc. Perhaps you’d like to add some special lighting around the room for an added effect?

The Details!

Design your Venue Layout! We cannot stress how important this is! Work with your event planner to determine the exact room layout. You need to determine ahead of time where guests are going to sit, where the bar(s) will be, the entertainment, and more. Your Event Planner will have the tools available to design the perfect room and give you printed copies for you and the other vendors. There are so many factors to consider here- the number of guests, size of the room, and more- don’t leave this to chance, there’s nothing worse than having a cramped room or having to move the bar to the hallway because you didn’t plan your room design before the big day.

Invitations: How will you promote your holiday party? And more importantly, how will you make sure it’s well attended? Whether it’s a small or large office party, it is imperative to get the word out! This is a perfect avenue to use to invite guests and it’s easy to use. Simply select your invitation, add the details, upload your guest list and send it! Your invitees will have a fun holiday invitation sent right to their inbox, and the best part? They can RSVP online, keeping it easy for you to see who is attending and who’s not. For added measure, consider creating a holiday poster or flyer and hanging it in the break rooms.

Gifts: it is that time of year again! Will your company be giving a little something to the staff at the party? Employees love to feel appreciated, especially during the holidays. Consider a little something they can take home. Or, instead of a gift, perhaps a charitable contribution on the company’s behalf?
Create a Timeline! You need to plan ahead of time so that your event runs smoothly. Lay out arrival and set-up times. Make sure you include all Vendors, Guest arrival times, and tear down & clean up time after the event. Other items to include in your timeline are when the bar opens/closes, food service times, and any entertainment and/or speakers that will be on-site during your holiday party.
Contact Sheet: Include a Vendor Contact sheet and have multiple copies printed out with you. You never know whom you are going to need to reach a moment’s notice and the last thing you want to be doing is digging through your bag or laptop file to try to find someone’s name & phone number. Also, make sure you have an alternative contact & phone number for each of your vendors. For example, if your Florist is running late and not answering her cell phone, make sure you can get ahold of someone else at the shop to ensure that your items are being delivered and handled according to the level of service you agreed upon.

The Week of:

Review Vendor Contracts
Confirm services, arrival times, services to be rendered, and clean up/tear down schedule
Confirm who your Point of Contact is on the day of your Holiday Party.
Review your Venue Layout, Timeline, and checklist
Lastly, Get ready to enjoy! By this time, you’ve put a lot of thought, time, and energy into planning the perfect Holiday Party for your company. Take a moment, relax, and do something to treat yourself- you’ve earned it!

Follow these guidelines and your Company’s Holiday Party is sure to be a success. Wishing you good health and lots of love this holiday season.

Battling Type 2 Diabetes and Obesity Together

Type 2 Diabetes and Obesity

Stopping Type 2 Diabetes and Obesity 5 I have watched many heartbreaking stories on YouTube about children with deadly diseases that eventually take the life of these little children and the parents more times than not ask how come God took the life of my little child. I have been looking into this question and what I have found is very upsetting.

So far, I have found that God has given man cures for many diseases the problem is that man is so greedy that man would rather keep the cure secret and make a lot of money and watch while his loved ones die.

God says that man has a sinful nature and is naturally evil. I can’t think of anything eviler than this.

I keep hearing about all the advances in modern medicine today and about how we are much better off today than we were 50 years ago. I would agree with this statement as far as the advances in traumatic medicine are concerned but what happened to the rest of the industry?

The last disease that was cured to my knowledge was polio way back in 1953. I hate to burst anyone’s bubble but that was 65 years ago! What has the medical profession been doing for the last 65 years? It looks to me that today’s medical profession is more concerned with selling high-priced drugs than curing anybody of anything.

Stopping Type 2 Diabetes and Obesity 8 Back in 2001, my wife was diagnosed with a fatty liver, type 2 diabetes, hypothyroidism, high blood pressure, and depression. For the last sixteen years, the medical doctors have put my wife on about twelve different medications. The cost of these medications to the insurance company came to over $3,000 a month or $36,000 a year.

She would shoot up two different types of insulin a day plus take three different pills for her type two diabetes. She would take one pill a day for her hypothyroidism, three pills for her depression, and another three pills for her high blood pressure.

It seemed like whenever we would go to the doctor, we could add another pill to our family of drugs. After sixteen years of this, I decided I would look into this myself because after all this time and money my wife wasn’t feeling any better than when we first went to the doctor sixteen years ago.

The next time my wife went to the doctor I went with her. I started from the beginning of my wife’s troubles and asked the doctor what had been done to get rid of her fatty liver. Her doctor told me that there was nothing they could do for a fatty liver there was no magic pill. Since all her medical problems began with a fatty liver, I figured this was a good place to start my investigation.

I have heard many people make fun of the internet but as long as you “consider the source” there are some very smart people teaching medicine for free. I listened to an hour-and-a-half lecture by Robert H. Lustig MD, UCSF Professor in the division of endocrinology. The program I listened to was called “Sugar the Bitter Truth.” Toward the end of his lecture, he mentioned that apple cider vinegar dissolves the fat from the liver.

We used one tablespoon of Braggs Organic apple cider vinegar in eight ounces of purified water once in the morning and once in the evening. I knew it would take some time to dissolve the fat from her liver because she has had this condition for over sixteen years. After about three months she started losing weight and felt more energetic.

Stopping Type 2 Diabetes and Obesity 9 My wife used apple cider vinegar for a little over a year and went from 153 pounds to 118 pounds. We then went to her doctor and scheduled more blood tests. After talking with her doctor, I asked him how her liver test scored and her doctor told us that she no longer had a fatty liver and her blood tests came back in the normal range.

With my wife’s liver now back to normal we started looking into ways to stop my wife’s type 2 diabetes. I was watching on YouTube a doctor named Dr. Jason Fung. Dr. Fung graduated from the University of Toronto and he is currently practicing medicine at Cedars Sinai in Los Angeles.

Dr. Fung has several programs on YouTube and I listened to as many as I could find. Dr. Fung was saying that the current medical establishment is treating type 2 diabetes all wrong. He said that giving a diabetic insulin would be the same as giving an alcoholic alcohol to cure his alcoholism. He also said that insulin prevents your body from burning fat so the more insulin you take the fatter you get. Dr. Fung also says that diabetes is a dietetic problem that can be corrected with a proper diet.

On July 7 2018 my wife went on Dr. Fung’s low-carb, high-fat diet. immediately she stopped injecting the two types of insulin she used daily and after about five weeks she stopped taking her diabetic pills. (Invokana, Januvia and Lisinopril).

When she first went on the low-carb, high-fat diet we would test her blood sugar levels three times a day. The rule of thumb we used was if her blood sugar tested around 150, we were satisfied with that. We noticed on this diet that her sugar levels gradually started coming down. When her sugar levels hit the ’30s she would eliminate one of her pills. When her level consistently hit the 120’s she would then eliminate another pill.

It took a little over three months for my wife to be completely off all of her diabetic medicine. Dr. Fung says that the longer you have had diabetes the longer it will take to be completely off the diabetes medicine. My wife was a diabetic for over sixteen years.

Because of the weight loss she no longer needs her three medications for high blood pressure. Her blood pressure is consistently around 110 over 70. Because she no longer takes insulin, she no longer needs her medication for hypothyroidism. In conclusion, if you know anybody with type two diabetes have them go to YouTube and type in “Dr. Jason Fung” and follow his advice.

Also, if you know anybody that’s overweight and can’t get the weight off let them know it’s probably due to a fatty liver. The food industry would have you believe that this is due to too much fat in your diet. Not true! The truth is being overweight is due to sugar in your diet.

Stopping Type 2 Diabetes and Obesity 4 Dr. Fung says that your metabolism can either burn sugar as energy or it can burn fat for energy. That is why the high-fat, low-carb diet works. When you cut out the sugar from your diet your body will then start to burn the fat as fuel.

Dr. Lustig of “sugar the bitter truth” explains it this way. When you eat food that contains sugar your liver stops processing the food and devotes all its resources to processing the sugar. Your liver then stops processing the food and turns the food into fat.

Sugar has also been proven to cause cancer. In 1968 there was a study done where the researchers put mice on a sucrose diet.

Over half the mice developed cancer. That study then was quickly silenced. you can find this study by typing in the google bar “does sugar cause cancer”.

I hope whoever needs this Type 2 Diabetes advice uses it and doesn’t give up because what I wrote works and is the truth.

The next medical problem we are working on is my wife’s depression, she is currently taking three medications for this. I’ll let you know how it works out in my next post.

And stay away from sugar.

Achieving Physical Balance: Tips for a Healthy Body

Tips for a Balanced Body

Nutrition and a balanced body are your well-being from the inside out and have been overlooked in modern days. We focus on outer appearance and sometimes miss that treating the inner causes is by far more successful in the long run than treating the outer consequences.

Our blood tells us!

Our body is a vehicle and representation of everything we eat, drink, ingest or absorb regardless of form. Whilst I am not by far in favor of extremes or dramatic life changes, some balance and moderation are always good when it comes to food, drinks, and other substances we expose to.

Through our digestive system, our blood is a health barometer and a representation of all meals and liquids that come into our body. A blood microscope analysis takes about 5 minutes and shows: how we function, the level of toxins collected in the body, the state of health for the red cells, and the oxygen transportation.

How the body works

In chemistry, the pH scale measures the acidity or alkalinity of an aqueous solution. The scale ranges from 0 to 14, with 7 being neutral and our blood ranging between 7.3-7.4. Everything above 7 and up to 14 is alkaline, and everything below 7 and down to 0 is acidic.

When the blood and body are too acidic, they create an unfavorable environment where illness, bacteria, and yeast thrive. Hormonal diseases, digestive and lymphatic problems, cancer, reduced oxygen intake, and fatigue are only some of the issues that may appear.

whats inside counts Scientifically it was not proven that an alkaline diet will remove these risks. Moreover, our bodies have strong regulatory systems that adapt to the environment and whatever food we choose in our diet. However, what is true, is that a more alkaline diet will ease the burden on your digestive system and your blood and body during the pH balancing process. When the pH is too acidic, the blood neutralizes it by extracting minerals from muscles or good alkaline food if any ingested.

Our mouth, digestive system, and mind (producing thoughts) are acidic, our muscles are alkaline. That is why, too much acidity results in low minerals (calcium, sodium, potassium, magnesium) and overall weakened muscles and body.

The aim would be to have a diet that mirrors the normal pH of the blood. Unfortunately, our lives today make it difficult to easily access alkaline products. In simple terms, almost everything around us is acidic. Processed food, meat, dressings, alcohol, coffee, and cosmetics are acidic. The same goes for rumbling thoughts, overworking, stress, or usage of technology which produce acidity and bring blood pH below neutral.

So how can we help our Body be slightly Alkaline?

Drink Alkaline Water! Water is vital to the correct functioning of the body, both from quantity and quality perspectives. The quantity depends on factors such as environment, health conditions, pregnancy in the case of ladies or exercising, and the intensity of physical effort. As with everything, a book can be written only on this. In a simplified version, a formula for the quantity (in liters) is your weight in kg times 0.4. For example, a weight of 60kg, requires an intake of 2.4 liters of water per day (60kg x 0.4).

Alcohol, coffee, or coffee-containing teas do not count and intake of water should increase proportionately. Soup and herbal tea are good and so is bottled water sold in shops if the label shows a pH level of around 7. Tap water (where drinkable) is mostly alkaline. If not, adding lemon juice, or sodium carbonate or buying a machine that alkalizes automatically would do the job.

Eat Greens! Almost all green vegetables are alkaline and good for digestion. Notice the difference in how you feel after eating veggies vs. eating meat or other processed food. Heavy meals induce a state of fatigue and burden as the system and blood are fully employed for digestion. On the other hand, vegetables make you feel light and energized, and in addition, they contain chlorophyll and help the production and transportation of oxygen into the cells
Eat Proteins from Vegetables! Our bodies need Proteins, but good alkaline ones exist in vegetables. Meat such as pork, lamb, or beef has a pH between 3 and 4, below the pH level of our blood. In exchange, some vegetables such as broccoli, beans, peas, lentils, sprouts, mushrooms, corn, spinach, or artichoke contain a good proportion of proteins and can be a good replacement for meat. In a simplified manner, the formula of ideal protein intake (in grams) is your weight in kg times 0.8 (For example if you weigh 60kg you should eat around 50 grams of protein per day).

The ideal diet would include meat or fish only once a week, eggs maybe twice a week, and the rest of the necessary taken from the greens.

Add good Fat to your meals! Fat is very important for the brain, and eyesight and they make you feel full. Fat is not necessarily meat or associated products. You can take your necessary dose of fat by adding alkaline ingredients to your food such as olive oil, coconut oil, avocado, or nuts and seeds that contain Omega-3s. Good fats (unsaturated) help reduce cholesterol levels and the risk of heart disease. Bad fats (saturated) are found normally in animal products and cooking oils.

Coconut oil, butter, olive, and avocado oils are relatively good for cooking.

However, seeds, nuts, and other vegetable oils such as corn, sunflower, sesame, canola, etc. contain polyunsaturated fats which are unhealthy in the long run, especially for cooking.

Eat natural Sugar! Added sugar contains no nutrients and is bad for the teeth, overloads the liver, can be addictive and can cause illnesses like diabetes, obesity, high cholesterol, and heart disease. As with fats or carbs, sugar can also be categorized between ‘’good’’ and ‘’bad’’. Processed sugar or similar sweetener products are generally not recommended, including cakes, sweets, and commercially processed products containing sugar among ingredients.

The best intake of sugar and energy comes from fruits and vegetables. Agave, stevia, and coconut sugar are also good replacements. You may also create cookies and desserts from alkaline products such as almond milk, coconut, and banana (pH around 9).

Have your dose of rich Salt! Salt helps the body with minerals and balances acidity. Processed salt contains limited amounts of minerals. Himalayan salt is a good modern option which contains 84 minerals. It has been preserved under ice and lava for millennia and kept free from pollution, so it’s a good source of healthy minerals.
Limit Dairy products! Opinions differ quite a lot, but generally dairy is difficult for the digestive system, especially as we grow older and have fewer lactase enzymes (after the age of 4). Most of the world (depending on the ethnic group) is intolerant to dairy or highly allergic. In addition to different chemical substances that can end up in the milk such as pesticides or antibiotics. This creates acidity and employs the body to neutralize it. Because it’s an acidic source of calcium, our body will extract from its calcium to balance it and in return weaken our bones.

Cheese is also not necessarily good and comes down to common sense. Besides the fact that it consists of milk, it may also contain mushrooms (like yeast) or other bacteria. Goat milk and cheese are a better replacement as their DNA is closer to the human one. Even better, you can make at home your cheese from Cajun fruits and different spices like salt and garlic.

How to detox your body?

In the body we have around 5-6 liters of blood (7% of the body weight) that transports nutrients and oxygen to the body, cleans the waste in our cells, fights disease, and moves hormones and chemicals. When our digestive system activates, it employs the blood for breaking food into vitamins, fats, proteins, and carbohydrates.

The more time the blood is employed for digestion, the less time and resources are available for the other functions of cleaning the body, transporting oxygen to the cells, and taking out the residuum and toxins.

Giving some breaks from eating can enable the blood to perform its other functions and improve health. For example, fasting has been in some traditions for ages. It’s a process of cleansing the body based only on liquid and no solid food. A simpler way to fast is once or twice a week between 6:00 pm to 12:00 am or between 12:00 am to 6:00 am.

That translates into having eaten solid food for around 75% of the time and allowing your body to detoxify 25% of the time.

A balanced body

Size of the portion is one of the biggest problems of today’s modern world. Obesity, digestive problems, bad sleep, bloating, and fatigue can be caused by what you eat and more important by how much you eat. The ideal size of your portion is the size of your fist, which is how big your stomach is. Everything in addition stretches the stomach to accommodate the amount of food consumed.

Except for green vegetables which contain water and shrink after chewing, most of the food maintains its original weight and size from the plate into your stomach.

To help yourself, use smaller plates and utensils for eating, as well as non-transparent dishes which have been demonstrated to facilitate eating higher quantities of food. what to eat 2

Chew well! About 20-30 times for one bite. The more we chew, the more the food gets exposed to saliva and digestive enzymes. This facilitates digestive processes and avoids indigestion and bloating. Putting the fork down after having taken a bite, is a simple way to allow time to chew well and be present.
Take Smaller bites! Taking little pieces and breaking down the food sufficiently is one of the most critical processes of the digestive system; overeating or eating in big pieces results in the food not being digested and transferred into the colon where they create a good environment for indigestion, flatulence and bacterial overgrowth.
Don’t eat fast! Your meal should take about 30 minutes minimum. Eating fast allows one to put more food into the stomach and get ‘’stuffed’’ before realizing it. It takes 20 minutes for the brain to register the chemicals from the food and tell you if you are full. Satiety is not a result of your stomach being full but rather of your brain acknowledging the chemicals.

The level of chemicals increases 10 to 30 minutes after eating and decreases in the next 3-5 hours giving the sensation of hunger.

Contrary to common knowledge, drinking water during eating is not recommended. The water dilutes the gastric acid and burdens the process of digestion. Water intake should be done 30-40 minutes before or after meals.
Stay present! You may have caught yourself wondering when did you eat all the ice cream or all the popcorn. When we are not fully focusing on one process, we easily end up not realizing what we do. Overeating or not chewing well is very common when we watch TV or engage in conversations. Keeping your levels of awareness high and putting all the concentration in one place, will relief your stomach and bring short and long-term benefits.

Some soothing music may be a wonderful way of accompanying your meals without distraction.

Eat in healthy combinations: Proteins (meat, fish, eggs) go well with greens (vegetables), and greens go well with carbs (bread, pasta, rice, cereals). Proteins and carbs (starches and fruits) do not digest well at the same time and fruits ideally should be eaten alone. Allow a minimum of 2 hours between meals and around 3 hours in-between your last meal of the day and going to sleep
Eat at regular hours. Your body remembers the time for breakfast, lunch, dinner, and snacks and prepares its resources for these processes. In other words, some discipline and predictability to your lifestyle make it easier for the body to allocate resources and employ them for optimal functioning.
Buy and eat seasonal fruits and freshly collected vegetables as they maintain best their vitamins and minerals; replace eating anything processed with everything from the garden. Don’t avoid garlic and onions as they are naturally bacteria killing and try replacing processed fat with coconut oil and Omega 3/6/9.
Treat your stomach! If you feel your digestive system needs some help you may want to talk to a doctor or nutritionist. Having a close look at what you eat may change your life for the better. Probiotics are also good helpers; they are good live bacteria that help the gut stay healthy and improve the digestive system. The impression is that bacteria is bad in general, but actually, our body is a home for good and bad bacteria and probiotics rebalance your intestine flora accordingly.
Brush / clean your tongue. During the night, our mouth accumulates all kinds of bad bacteria resulting from digestion. Before putting these bacteria back into your body, you may wish to use a brush or scraper device to clean your tongue (which can be found online or at the pharmacy). Rinsing your mouth afterward with coconut oil helps eliminate the acidity, cleans even better, and has a good taste and smell; for a continued good start, I would recommend drinking a glass of warm water and lemon juice that has a high alkaline pH
Brush your body 10 minutes after waking up (a big natural brush that can be found in body shops). These will gently remove the dead cells eliminated during the night from your body and allow the skin to breathe better, regenerate, and have an optimal release of toxins. Take a shower afterward.
Exercise to increase your muscle mass and help the body become more alkaline. Practice love and a positive mindset as they are both alkaline as well.
In addition to daily movement, meditation as a routine is a great tool to manage the rumbling mind and balance overall well-being.

Most of the things our bodies need can be made from natural products with no additives or chemicals. Even toothpaste can be done from mint, coconut oil, and soda with no aluminum; or sunscreen for example from carrot juice and coconut oil.

It’s a matter of lifestyle and caring for yourself.

Drink lots of water.

Special thanks to CAMELIA KRUPP, Certified Coach

The Art of Cooking Vegetables: A Comprehensive Guide

How to Cook Vegetables Correctly

Cooking is a very sensitive subject, especially when we talk about vegetables. This is because vegetables are very sensitive to heat; therefore, in addition to being a very healthy food, we must know how to cook it properly to maximize its nutritional benefits.

If one day you need to cook vegetables, but they have gone bad or you have undergone a long trip to get to the kitchen, we propose some tricks that will help you get a tasty and perfectly cooked dish.

Make it easy

Beginners should go for easy dishes if they are new to cooking. On their own, most vegetables taste great, even raw! The best way to make most leafy vegetables, such as kale, taste great is to cook them at a very low temperature for a very short period with some olive oil, salt, and garlic. Dressings have a very strong or pungent taste, which can often overpower the slight taste and texture of most vegetables, so they should be used only for the strongest, for example, chard or spinach.

It’s all about timing

How to Cook Vegetables C

It is always essential to turn on the hood 10 minutes before cooking boiled, steamed, or sautéed vegetables, to inspect the clock on the hob (and use the timer if necessary), and to look at the color of the ingredients to prevent overcooking. Freshly picked vegetables should have a high sheen and not have lost any of their original colors like green sheen, orange, or yellow.

Moreover, they should not taste bland or greasy. A steam oven can also help you to prepare your vegetables, in addition to your cookware. Since this method does not damage the food, it keeps all of the nutrients and minerals intact.

The color and flavor are also enhanced. According to the food and the result you want, you can choose between 100% steam and baking mode with additional steam. Besides vegetables, you can also prepare meat and fish with great results. Following that, we explain how to cook various vegetables, so that you always find them accurate:

You can prepare broccoli buds by boiling, steaming, or sautéing them in a pan, stirring them for about 5-8 minutes to get the perfect texture.
To cook carrots with their original color, nutrients, as well as their characteristic crunchy texture, you should boil them for 5 to 10 minutes, steam them for 4 to 5 minutes, or sauté them for 3-4 minutes.
Eggplants need to retain their magnificent purple color. The process is simple: boil them for 5-10 minutes, steam them for 5-6 minutes or sauté them for no more than 3-4 minutes.
Red peppers cut into strips. No matter which of the three colors this product presents, its appearance is consistent. In the presence of heat, they soften quickly. The best way to preserve their sweetness is to cook them in a pan which takes about two to three minutes at most.
Cooking spinach is difficult because the texture is lost in seconds. If it is cooked for 2-5 minutes, it should not transfer the green color to the water. During the steaming process, they are cooked for 5-6 minutes, then sautéed with garlic and olive oil for 3 minutes. They are delicious and contain iron.
Kale or cabbages, for example, have an important complication: Cooking their stems requires more time than cooking their leaves. Separating the stems first and steaming the leaves before adding them is our recommendation. Let’s do everything together for three minutes at a time as the last step.
While pumpkins are a fun Halloween decoration, they are not a great candidate for culinary use. Many people think you can cook them like an apple. In reality, they are difficult to cut up, they have a very strong flavor, and they will quickly go from “cooking” to “boiling” in water.

Cookware suggestions from Gordan Ramsay

How to Cook Vegetables Correctly 9 After cooking your vegetables, you still have work to do. After shaking them thoroughly, they will not cook anymore. You may wish to do this step, especially if you are going to use the vegetable for a salad. The same applies to boiled or steamed vegetables. It’s easy to prepare a dish in advance and serve it hours later without worrying about it spoiling or losing its properties by simply shaking it. Squeezing those delivers more flavor, texture, and color.

In a bowl, mix water, a lot of ice, and half a tablespoon of salt. Use a slotted spoon to transfer the vegetables from the pot to the ice bath after they have simmered for a while. After a minute, put them on a plate and serve.

And now for a special treat:

Stir fry that can be easily done and quickly cooked in your kitchen. If you are tired of take-outs and pizza nights, simply prepare this supper from a skillet in just a few minutes. Get all your food groups in one delicious, tangy bowl filled with so much flavor.

SHRIMP AND SNOW PEA STIR-FRY: This can be ready in fifteen minutes and this simple stir-fry adds a fresh flavor with herbs and spices. If you desire to kick up more flavor from it, just add a tablespoon of chopped fresh ginger and serve over hot steaming brown rice or soba noodles. The preparation time is estimated at five minutes while the cooking time is at six minutes.

This recipe can make only two servings, but if you are serving more people, simply double the ingredients to make more.

INGREDIENTS:

One teaspoon of olive oil
3/4 pounds peeled and deveined large shrimp
One small garlic clove, minced
One cup of trimmed snow peas
1/4 cup chopped fresh flat-leaf parsley
Two green onions, thinly sliced
Two teaspoons fresh lemon juice (1/2 small lemon)
1/8 teaspoon salt
1/8 teaspoon of coarsely ground black pepper

THE PROCEDURE:
First of all, prepare all your ingredients according to the instruction on the list of ingredients above. Make sure to wash all your vegetables before cutting and slicing them into the required sizes, most are in bite sizes for easy cooking. Line up your ingredients in separate piles close to your stove for easy reach when frying. For best results, use fresh vegetables and new oil, never use used oil in stir frying because it alters the expected flavor we are creating.

Once you are ready to fry, begin to heat oil in a large skillet or work high heat on your stove. Best if you swirl the oil to coat the pan.

Then you can now add the shrimp with the garlic and stir to fry for five minutes until the shrimp changes color to pink.

Then add the snow peas and the remaining ingredients and stir fry for another thirty seconds. Make sure that the veggies are crisp-tender before you remove the dish from the pan.

Taste-test the veggies and season with salt and black pepper according to taste.

Serve immediately while hot with hot steaming rice.

The Power of Potassium, Magnesium, and Calcium

About Potassium, Magnesium, and Calcium

A balanced diet includes all the essential macronutrients, vitamins, and minerals. There’s no way that you can skip or replace one for another. Even carbohydrates are necessary for the body, even though you might reduce the intake for losing weight or other health goals. One of the essential minerals for the body is potassium. Just like other minerals, people often take potassium intake for granted.

In this post, we will talk about the benefits of potassium in detail, along with quick tips and suggestions on the right intake, sources, and other aspects.

The Basics:

Potassium helps in maintaining fluid balance in the body and helps in keeping the major organs healthy. It is extremely essential for avoiding several chronic health issues, related to the heart, brain, and nerves. Having the mineral in your diet is extremely crucial, especially because it aids in lowering blood pressure, which is an enormous risk for heart disease. Potassium and sodium often work in different wants, as sodium promotes the retention of fluids, which can result in higher blood pressure. With enough potassium in the diet, you can reverse the effects. It is also known to be beneficial for bone health and can protect your body from bone loss. It is also helpful in reducing the risk of kidney stones.

Potassium Daily Amount:

Experts advise around 4,700 milligrams of potassium each day for grown adults. However, if you check the figures, the amount taken by men and women is much lower. According to WebMD, men in the US get around 3,200 milligrams of dietary potassium per day, while women get around 2,400 milligrams on average. The deficiency is mostly related to junk food habits. Most people don’t eat enough fruits and veggies each day, which are the primary sources of dietary potassium.

Where to Get Your Potassium?

Unlike other supplements, you should get your potassium from the diet. Potassium can be found in many foods that are high in other minerals and nutrients. Some of the highest sources of potassium include winter squash, sweet potato, potato, yogurt, fruit juices, broccoli, and banana. If you are a non-vegetarian, you can get pork tenderloin and chicken breast too. Lentils, milk, and dairy products also have a good amount of potassium. Besides food, you can also get potassium from vitamin-enhanced water and other beverages with better ph. You might want to replace your regular drinking water with high-quality alkaline water. Potassium, Magnesium, Calcium 4

Please note that certain drugs that are used for lowering blood pressure can increase the levels of potassium in the body. If you have issues with your kidney function, your doctor might advise reducing the intake of potassium. Those who take medications should talk to their physician about how the drugs and medicines can impact the potassium levels of the body. Don’t shy away from asking questions, especially if you are unsure of the actual amount of mineral you need. Also, if you have a potassium deficiency, talk to your doctor about supplements!

Calcium:

Calcium is essential for your bones, and one study has revealed that it can also help in losing weight. Most dairy products, especially cheese, cottage cheese, and yogurt are high sources of natural calcium. If you are a non-vegetarian, sardines can be your best pick. Keep in mind that you don’t need more than 500 milligrams of calcium per day. For certain health conditions, you may need to take additional supplements, but do talk to your doctor before starting any medication.

Magnesium:

Magnesium is vital for the transmission of different nerve impulses and helps in regulating the temperature of the body. It also helps in maintaining the natural energy in the body and is vital for bones and teeth. Health experts have time and again emphasized the significance of having magnesium, zinc, potassium, and calcium in the diet. Besides being vital for the different functions of the body, magnesium also helps in the absorption of calcium too. Women should focus on the intake of this mineral, as it helps in keeping osteoporosis away and can offer relief from menopause symptoms. It is known to aid with common premenstrual symptoms. Magnesium also helps in protein synthesis in the body and can help in the absorption of other minerals. It works wonders on the muscles and can also reduce the impact of common health issues such as hypertension, sleep disorders, and headaches related to migraines. People who do not ensure enough intake of magnesium have a greater risk of type-2 diabetes.

Other tips that matter:

If you think you aren’t getting enough calcium, magnesium, and potassium, do not start popping supplements immediately. Always consult your doctor, if you have any health issues or concerns.
Keep a check on your diet and water. Besides including the foods, we have mentioned above, you can also go for alkaline and vitamin-enhanced water. You will find high-pH water in the market, which is rich in all of these minerals.
Extreme supplements can cause many side effects. For example, potassium supplements are known to cause diarrhea and stomach irritation, while excessive magnesium supplements can lead to nausea, vomiting, and low heart rate. Too much calcium can lead to kidney damage, constipation, and urination issues.

Ideally, your focus should be on eating a natural diet at all times. Most veggies and leafy foods have the right amount of these three minerals, and with a little increase in your non-vegetarian protein intake, you can ensure that the minimum requirements are met.

Several other micronutrients are necessary for the proper function of the body vitamin E, calcium, Iron, potassium, zinc, and magnesium. These can be obtained from fresh fruits, green vegetables, and dairy products like milk, paneer, curd, egg, fish, etc. These days natural health supplements are also available in the market in packaged form. These can be used within 1 to 2 days of packaging.

These products can be immensely beneficial to people who are unable to meet their nutrition requirements through diet because of medical constraints, allergies, or mere diet imbalances.

Eating Well for Optimal Health

Good Nutrition as part of a Healthy Lifestyle

It’s a sad fact that about one-third (1/3) of American adults are overweight; due mainly to sugar and fructose intake. But wait, people can change that by adopting a lifestyle with the right diet. It’s important to know how fat is deposited in the body so that you understand how to make the body lose it. Your body needs food to obtain the necessary energy to function and feed its cells.

The calories in food have energy, commonly referred to as calories. The more calories food contains, the more fuel the body can obtain from it. Good Nutrition as part of a Healthy Lifestyle

To use the energy from the food, your body has to digest the food first. The process of digestion causes the body to burn some old energy to get new energy from the food. More energy/calories are burned if it’s more difficult to digest the food.

The body’s fuel is categorized as protein, carbohydrates, or fats. This fuel nourishes the body and keeps the body functioning. The leftover calories are eventually stored in the fat cells. Your body uses a part of the food’s fuel for nutrition. The excess fuel is eventually stored up as fat in the “fat cells” of your body, around the kidneys and liver.

Lose Weight Fat cells are often deposited in the chest, hips, and waist region. As the cells become bigger, your physique acquires a doughy look. The body has a limited number of fat cells, and there is only so much fat these cells can store. Once the threshold is reached, fat begins to accumulate in the muscle lining of your arms and thighs, creating unsightly, flabby limbs.

EAT FAT-BURNING FOODS All foods can create fat, but certain foods can help burn fat. Some foods have minerals or vitamins that raise metabolism and act as virtual fat burners. There are negative-calorie foods with low calories that burn extra calories during digestion. Other foods, even if you eat them in small quantities, give you a feeling of fullness.

They contain very few calories. You will significantly reduce the fat profile of your body if you consume the right whole foods. By eating these fat-burning foods at the right time, in the correct amount, the body fat profile starts to reduce. Add in foods that lower the likelihood of fat depositing in your body for an extra boost.

Here is a list of everyday foods that double as secret fat burners.

Poultry Salmon, Tuna, Citrus Fruits, Apples, Berries, Oatmeal, Vegetables, Beans, Eggs, Almonds & Walnuts, Pine Nuts

ADD FAT BOOSTERS TO YOUR DIET

Mustard, Onions, Coconut Oil, Hot Peppers, Green Tea

INCREASE WATER INTAKE

Help your body to reduce fat deposits by drinking more water. The kidneys do not function correctly without enough water intake. If they don’t work properly, some of the load is discarded into the liver. If the liver is doing the kidney’s work, it can’t concentrate on its’ main job of metabolizing fat. More fat will remain in the body and fat burning stops. So drinking the right amount of water improves metabolism and keeps your fat burning at full capacity. Water also flushes out toxins and improves the body’s ability to stay healthy.

BUILD MUSCLES

Keep your metabolism active and help burn calories. Adding muscle improves your body’s fat composition ratio. Because muscles are active tissue that continually renews itself, it always needs calories. While normal cardio burns fat only during exercise, weight training builds muscle to ensure that body fat continues to burn throughout the day. Healthy Lifestyle 3

The main source of energy for muscles is fat. So, even when relaxing or sleeping, you continue to burn calories. The more muscle mass on your frame the more positive effect on your metabolism. It’s important to do weight-resistant exercises to build muscle and to avoid your metabolism from getting sluggish and packing on fat.

To have a healthy diet, it is necessary to follow a healthy eating plan. As it is crucial to know what the right food is, it is even more crucial to know what food not to eat. An appropriately designed healthy eating plan will serve you with all the essential nutrients required and makes your body used to the diet having a goal of calorie intake, which prevents overweighting. Most healthy eating plans have the following ingredients: Fresh vegetables, fruits, whole grains, beans, herbs, and nuts. All such food items will give you the required nutrients your body demands.

Sometimes many herbs and supplements are added to a normal diet which can give many benefits. When choosing a supplement, it is advisable to be vigilant. Having too many, of the wrong or bad quality supplements can do more harm than good.

Following a healthy eating plan and detoxifying will make a difference in your health. When it comes to any diet or detox plan, there is no formula where “one-size-fits-all. Your body will let you know of the first signs of change for the better. Follow your instinct, and you are on the way to better health.

Now you have the secrets to a beautifully toned body in the palm of your hands. The only thing standing in the way of a lean sexy physique is you. Adopt these fat-burning secrets into your lifestyle and you will see results in a matter of weeks. The right diet plan will show you how to combine fat-burning foods to keep your body from melting away the flab.

There are countless delicious recipes to make the switch painless. Add a weight-lifting exercise regime and you will sculpt your body into an object of desire. And last; fasting is a great option to regaining your health.

The New You is ready to Emerge!

Unlocking the Power of Bee Pollen for Optimal Health

Bee Pollen Benefits

Nearly everybody knows about honey, however, not everybody knows about bee pollen benefits. Do you know the advantages of bee pollen?

* Potent Antioxidants * Prevents Allergies * Heals Prostate problems * Boosts Men’s love life * Makes Exercise Easy

Let all-natural bee pollen benefits improve your health. Make bee pollen a protein-rich accessory for your family’s healing tools.

Do you know the Health Advantages of Bee Pollen?

Who could know the health advantages of bee pollen much better than a bee? When bees help themselves to nectar to allow them to make honey, they coat their legs with pollen.

This bee pollen is collected for your colony’s principal protein food once they go back to the hive.

Probably the most important bee pollen fact is it is full of antioxidants.

The antioxidants in bee pollen are compounds chemists call flavonoids. Bee pollen packs the punch of myricetin, quercetin, rutin, and trans-cinnamic acid. You don’t have to remember their names, but check out the things they can perform for you.

Myricetin helps white blood cells absorb the “bad” LDL cholesterol from the bloodstream. Quercetin is a natural antihistamine-the appropriate pollen could be good for your allergies! Rutin is better referred to as a treatment for varicose veins. Rutin protects veins throughout the entire body and could assist in preventing cancer too. The body uses trans-cinnamic acid to create its very own antibiotics, which are the potent nutrient that also powers the detoxifying processes of the liver.

Another key bee pollen fact is it is a supply of complete nutrition. Bee pollen is richer in protein than any flesh-based food. Gram for gram, bee pollen supplements contains more proteins than fish, beef, or eggs.

What else is within bee pollen?

This supplement contains:

* Enzymes

* Coenzymes

* 18 proteins

* DNA and RNA

* Vitamins A, B1, B2, B6, B12, C, D, E, and K

* Vitamin b folic acid

* Niacin

* Pantothenic acid

* Choline

* Inositol

* Iron

* Zinc

Probably the most interesting bee pollen facts would be that the whole from the pollen is more than its nutritional parts. Insect scientists conducted an experiment where they took away bee pollen and replaced it having a synthetic mix. This “bee chow” contained every known nutrient within its food.

First, the bees neglected to thrive. Chances are they neglected to survive. Nothing artificial can replacement for natural bee pollen.

Bees then add “unknown extra” of their very own to bee pollen. This might be the main reason bee pollen is beneficial in treating several human health problems.

Sneeze no longer!

Bee pollen products treat allergies. Doctors have prescribed pollen for more than one hundred years. Bee pollen injections desensitize pollen sufferers. Allergists use “allergy shots” to avoid hay fever, hives, rashes, and asthma.

Doctors developed this process at St. Mary’s Hospital in London in about 1903. Within the original method, the nurse gives an injection of pollen and water once per week for several months. The very first injection might be 1 part pollen in 100,000 areas of water. The final injection might be 1 part pollen in 10 areas of water.

These potentially painful shots teach the defense mechanisms not to answer pollen. They decrease the immune system’s power. They ensure that it stays from becoming “hypersensitive” to harmless plants.

However, when bee pollen is taken being a supplement instead of an injection, the allergies still disappear. The main difference is the defense mechanisms are stronger, not weaker.

Dr. Lee Conway of Denver, Colorado here in the United States treats his allergy patients with bee pollen. All his patients taking bee pollen each day remain free of all allergic reactions. They don’t get new allergies once they go on to new places. They stay allergy-free.

“Half the discomfort, Twice the Pleasure.”

That’s the way a German publication for physicians described bee pollen benefits for guys with prostate problems. Over 20 scientific research have discovered that bee pollen supports men’s sexual health.

How? Chronic prostate problems are caused by the accumulation of toxins of oxygen within the seminal fluid. Toxins of oxygen result in a “burn” at the cellular level. Bee pollen puts the fire on.

Bee Pollen Benefits for all The advantage of sexual activity without burning, dribbling, or swollen sensation is obvious. But how about bee pollen and male fertility?

By far the most comprehensive research in this region originates from China. Researchers first discovered that chronic prostate inflammation and male infertility both are caused by the accumulation of toxins of oxygen.

Then they set about finding which product stops the creation of toxins.

Their answer? Bee pollen. The top relief for infectious prostate inflammation was a mix of conventional medication and bee pollen. Bee pollen all on its own was eighty percent as good as antibiotics. Bee pollen was free from negative effects. It was expensive less.

The true secret bee pollen benefit ended up being to increase fertility. Sperm swam faster and lasted longer. These were more motile and viable.

How did bee pollen achieve this? The correct answer is zinc. Bee pollen offers a unique mixture of zinc and antioxidants. It maximizes the strength of this mineral for men’s sexual health.

Bee Pollen is perfect for Women Too

Two decades ago American researchers found that bee pollen might treat women’s cancers. Their government sponsors quickly covered up their findings. Doctors in Austria learned about them anyway.

Dr. Peter Hernuss and his awesome team layout to assist twenty-five women struggling with inoperable uterine cancer. They couldn’t take away cancer, therefore the doctors gave the ladies chemotherapy. Half the ladies also received bee pollen. Even underneath the worst possible health conditions, bee pollen benefits were clear.

The fortunate ladies who took bee pollen using their food quickly acquired a defense mechanism boost. Their labs showed:

* Increased antibody production

* More red blood cells

* More hemoglobin

* Along with a higher power of cancer-fighting natural killer (NK) cells.

Taking bee pollen with food lessened terrible nausea that goes together with chemotherapy. To put it simply, the whole nutrition in bee pollen prevented starvation. Bee pollen prevented losing muscles.

Bee pollen benefits even included keeping hair thinning as low as possible. Without bee pollen, there was no comparable benefit.

How Can You Use Bee Pollen?

Take two bee pollen tablets a couple of times daily with meals, or as recommended by your doctor. Scientists have discovered that bee pollen retains its antioxidant potency for approximately 3 years during storage under household conditions.

Caution: Bee pollen’s negative effects are extremely rare; however, they are possible in sensitive individuals. We have seen one case where an individual who had severe reactions to mold experienced a severe response to bee pollen the product has been improperly kept in heat and damp. It contained mold.

Bee pollen will not be appropriate for ladies who are or who can become pregnant. Discontinue and talk to your doctor in the event you experience negative effects. Bee pollen reactions are uncommon in comprehensive supplements in which bee pollen is simply one part.

The Majestic Appalachian Trail

Appalachian Trail

If you have an adventurous heart, then hiking the Appalachian Trail is likely on your bucket list of things to do at some point in your life. As with everything that requires a great amount of physical exertion, this kind of experience will be made easier and more enjoyable with the right kind of preparation.

The following is a list of suggestions that will help you be as prepared as possible for this life-changing adventure when hiking the Appalachian Trail:

Learn to Pack for the Trail

Packing for biking the Appalachian Trail (AT) will be a lot different than packing for other outdoor activities. You will need to find out what your tour guides suggest. Your packing list will depend on the length of the trip, your abilities, and the time of year you decide to take this trip. Follow these suggestions closely as they will help you many times along the way.

Research the Map of the Trip

Each area of the country comes with some unique views and exciting pieces of culture, but also with some new hazards and potential dangers. Take some time to research the areas you will be riding through so that you can have a good idea of what kind of challenges you might be facing. This research will help you know what to look out for along the ride and can give you the chance to properly stock up and prepare against these dangers.

Get Your Equipment Serviced

Even if you had your tires pumped and your gears oiled recently, it will be a very good idea for you to have all of your biking and camping equipment looked over to make sure everything is in good condition. You do not want to get out on the trail and have a chain break or a brake stop working when the issue could have been spotted and resolved before the trip even began.

Shop for Appropriate Clothing

The right attire for this kind of trip can be a little hard to shop for. You need clothing that is tight so that you don’t end up with too much wind resistance. You also want clothing that is loose enough to be comfortable to move in. The material should be heavy enough to keep you warm as you travel at high speeds, but light enough to keep you from getting overheated. All of these paradoxical requirements can be hard to meet.

The best way to handle this is to head to a store that handles high-adventure outings like the one you are embarking on. They can help you find the best clothing to help you handle this trip with grace and comfort.

Purchase Lightweight Nutrition

Most of these adventures come with meals, but that will not keep you from getting hungry and possibly weak on the road. It takes a lot of exertion to endure this kind of adventure, so if you are worried about needing an extra boost here and there on the road, then be sure to pack some lightweight nutrition options. There are some great protein gels and power drinks that will give you the healthy boost you are looking for without weighing you down too much.

Review Survival Skills

Some good preparation to consider is brushing up on your survival skills like CPR, rescue breathing, and other first-aid skills.

All of these things will help your trip biking the Appalachian Trail be calmer and more exciting. A little bit of preparation can go a long way when it comes to this kind of adventure. Your efforts to prepare well will be met with a successful trip full of amazing views, good friendships, and incredible memories.

Appalachian Trail 2 If you are someone who loves the outdoors, then you need to be sure that you put biking the Appalachian trail on your bucket list. This is an amazing experience that can enhance your life in some really beautiful ways. Those who make this kind of trip enjoy many benefits including, but not limited to the following:

Beautiful landscapes: When you bike the Appalachian trail, you will be riding through some of the most beautiful landscapes on Earth. This is a very unique area, geologically speaking. The rolling hills that are so close to the East coast create a strange and lovely mixture of vegetation and formations.
New skills: Even if you are an avid biker, this kind of tour can help you to gain some new skills. The terrain that is covered can create some different pedal methods and breathing techniques. You will come away learning new things about the area as well.
New friends: It is really hard to go on adventures of this nature with a group without really bonding with those people. It takes a certain kind of person to invest in this kind of experience. If this is something that you love, then you know that a lot of the other people you meet on this adventure will have similar backgrounds and mindsets. You could come away with some life-long friends thanks to investing in this one experience.
Deeper relationships: If you decide to experience this trip with someone you love, then get ready to care about them in a deeper way than ever before. You will be able to see a new side of this person, and this can create some incredibly deep bonds.
Amazing memories: It is doubtful that you will ever see things like this ever again in your life. The sheer uniqueness of the experience will make it something to remember. Memories are one of the few things you can take with you after this life is over, so investing in experiences that will create such lasting memories is a wonderful thing.
Familiarity with a new area: As you bike through the different towns, lakes, and forests, you will be learning new things about the area. This section of the country has a fascinating history, and there is a lot to learn about the culture, plants, animals, and people. This new familiarity can be a cool thing and will add to your love for the diversity that makes this country such a wonderful place to live.
Physical fitness: When you spend your vacations doing physical activities of this nature, then you are investing in a healthy body and mind. Physical fitness is a hard-won quality for most people, and this kind of vacation can help
you with this.

Peace of mind: “There is healing power in nature”. Spending a great deal of time hiking or biking through the beauty of nature can help you to reflect on important things. You can find inner healing and personal peace of mind on a deeper level than ever before. If you have a job that brings a lot of stress to your life, then you need a good chance to get away from the tension and fast pace of that life for a little bit and gain some inner peace.

The next time you are ready to get outside and feel at one with nature, you need to sign up to bike the Appalachian Trail. This is an experience like no other. There is a reason a wait list often forms for most of these tours. Get some good time to bond with a loved one, and a good chance for self-reflection in one of the most beautiful environments on the planet.

What goes through 14 states, (approximately) 2,184 miles, and almost every climate and ecosystem America has to offer? The jaw-dropping Appalachian National Scenic Trail – known as the Appalachian Trail, or just the AT. It’s taken partway or ends to end by over 3,000,000 hikers each year, and along with the Continental Divide Trail and the Pacific Crest Trail, it’s one-third of the Triple Crown of US long-distance hiking.

Where – and Which Way?

Appalachian Trail 7 The trail runs from south to north, from Georgia up to Maine. If you’re on a roll, you can even continue into Canada to the Atlantic, a jaunt known as the International Appalachian Trail.

You can reverse the order too, going from Maine to Georgia. This has an impact on the weather and conditions you can expect: heat is more extreme in the south, and cold in the north. If you’re starting in the winter or spring, go from Georgia north. But later in the year or autumn, starting in Maine while it’s warm will get you to Georgia as it cools.

Not a Walk in the Park…

Aside from the physical challenge of walking a dozen or more miles a day for several months – and they are considerable – the main issue you’ll face will be the equipment you’ll need to carry with you at all times. This can run to over twenty pounds. As with any trip to the USA, travel insurance is a must, doubly so when you rely so heavily on what you carry. Prepare physically with cardio and strength training, but, if possible, take on some smaller local trails to test yourself and your gear.

Take in the Sights, and Beware of the Bears

The camaraderie of those you’ll meet on the road is a highlight for many people… but not all of them are human. The trail is home to deer, snakes, raccoons, countless birds, and too large numbers of black bears, which are usually shy and avoid humans – but they will inspect your campsite at night. Keep food in a bear canister and hang it from a tree.

smoky-mountains-Appalachian Trail Some more things you shouldn’t miss: – The highest point is Clingman’s Dome, in Tennessee’s Great Smoky Mountains, up to 6,625ft. The views can be incredible up here. – It’s possible if you plan carefully to do the whole AT without a tent. The whole length is catered for by over 250 huts – but they vary from 8 to 30 miles apart. More than adequate if you need them. – For a full list of what not to miss, see here: https://appalachiantrail.com/at-attractions/famous/. –

Another guide worth following is Bill Bryson’s hilarious, heartwarming A Walk in the Woods – worth a pound weight in your bag, even more so as an eBook.

Preparing for the Trail – What You Need:

“The big four”: – Good quality backpack – Sleeping bag or quilt – Shelter (hammock, tent or bivouac) – Sleeping pad

More must-haves: – Lightweight shoes or boots – Waterproof clothes – Good USA travel insurance that covers what you need.

Nice to haves: – A light foldaway camping stool – A French press coffee maker – for a little help warming you up in the morning.

Mediterranean Diet: A Pathway to Optimal Health

A Model for Good Health -Mediterranean Diet

Mediterranean Diet When the heart disease rate in the United States was skyrocketing during the early 1960s, people in Greece had some of the lowest heart disease rates in the world. But the most remarkable fact about this is that they were enjoying this robust good health even though their diet racked up nearly 40% of its calories from fat plus they generally washed down their meals with a glass or two of wine.

Scientists searched the shores of the Mediterranean Sea and they discovered that it was not only the Greece people who were living longer but also in neighboring nations like France, Italy, and Spain. These folks were onto something, but what?

Mediterranean Diet Here is what Christopher Gardner, Ph.D., assistant professor of medicine at the Stanford Prevention Research Center in Stanford, California has to say about it: “For one thing, the traditional Mediterranean diet includes a lot of vegetables and legumes, along with fruits, fresh whole-grain bread, dates, and nuts. Meats like lamb and chicken are consumed infrequently and in small portions, and the main source of fat in the diet is monounsaturated fat from olives and olive oil, rather than the saturated fat from animal foods. In addition, physical activity is a big part of their daily routine”, he adds.

But just how healthy is the traditional Mediterranean diet? In one study French researchers looked at 600 men who recently had a heart attack. They put half of the men on a traditional Mediterranean diet and half of them on a low-fat, low-cholesterol diet that people with heart disease are typically told to follow. Those who followed the traditional Mediterranean diet had a 70% lower rate of recurrent heart problems than those following the prudent low-fat diet.

Other studies showed similar results. When researchers examined the diets and disease rates of people in seven different countries, they found that, while heart disease accounts for 46% of deaths of middle-aged men in America, only 4% of men on Creta, an island in the Mediterranean Sea, had similar problems. The death rate from all causes in Crete during this 15-year study was lower than that of the other countries

In 2006, researchers reviewed 35 experimental studies of the Mediterranean diet and found that the diet had a positive effect on cholesterol and insulin resistance. Researchers also found that the diet also lowers the risk of metabolic syndrome, heart attack and heart disease, and the risk of cancer in obese patients and patients who have had a heart attack.

One study found that, in addition to the health benefits. people find it easier to stick to a Mediterranean diet compared with a low-fat diet. A group of 772 older adults in Spain who had diabetes or three or more risk factors for heart disease were assigned to one of three groups. Two groups followed a Mediterranean diet, and the third followed a low-fat diet. In addition to the Mediterranean diet contributing to lower blood pressure, cholesterol, and blood sugar levels after three months, it also made it easier for the study participants to maintain the diet, researchers say.

The Fat Factor The most important factor in the Mediterranean diet is that it uses fat from olive oil, with a total fat intake of 25 to 35 percent of total calories. Even though people in Mediterranean countries eat as much fat as we do (or more), they eat relatively little meat. Red meat is eaten only a few times a month, while fish and poultry are eaten every week.

This means that they consume only minuscule amounts of artery-clogging saturated fat. “The big difference comes from limiting saturated fat and replacing it with monounsaturated fat, like olive oil,” Dr. Gardner says. Besides olive oil being a monounsaturated fat, it also contains antioxidant compounds that help prevent chemical changes in the body that can cause the dangerous low-density lipoprotein (LDL) cholesterol to stick to the lining of artery walls. Sweet desserts made with sugar and saturated fat are consumed no more than a few times a week.

Mediterranean Diet-nuts The second-most common source of fats in the Mediterranean diet is nuts and seeds. Nuts contain alpha-linolenic acid, which the body converts to the same kind of heart-healthy fats we find in fish ( which is also part of the Mediterranean diet). Studies have proved that people who eat the most of these fatty acids are the ones least likely to get heart disease.

The fish that people in the Mediterranean eat contains omega-3 fatty acids, which have been shown to reduce clotting and inflammation in the arteries, thus significantly reducing the risk of heart disease and stroke. The American Heart Association reports that epidemiological and clinical trials have shown that cardiovascular disease incidence decreases when people consume omega-3 fatty acids, especially when it comes from fish and plant foods as opposed to supplements.

Physical activity People in Mediterranean countries also take plenty of exercises, in the form of walking, hard physical labor, and generally staying active. So even though they take a lot of calories from fat, they’re usually able to keep their weight under control.

Five-a-Day Protection The folks at the American Heart Association would be delighted if they could get us to eat the five servings (or more) of fruits and vegetables that people in the Mediterranean region eat every day. The Mediterranean diet emphasizes seasonally fresh and locally grown fruits and vegetables over highly processed foods that don’t contain as many micronutrients and antioxidants. Studies have shown that people who eat the most fruit and vegetables have fewer problems with heart disease. Presumably, this is due to the antioxidant vitamins and healing compounds in these foods.

In addition, fruits, vegetables, and beans, which are another Mediterranean staple, are among the best sources of folate, a B vitamin that may work hard in the fight against heart disease, says D. Gardner. Folate helps decrease levels of an amino acid called homocysteine. There is a link between too much homocysteine and heart disease. Research has shown that healthy people who have high levels of homocysteine have about 14 times more chance of having heart disease

High Fiber On top of all that, the Mediterranean diet is extremely high in fiber. High-fiber foods not only help to keep your weight down by filling you up without a lot of fat and calories, but they also help block the absorption of certain fats and cholesterol. This means that some of these harmful substances are flushed away before they can make it into the bloodstream. How powerful the effects of fiber are shown in a study of nearly 44,000 men, aged between 40 and 75, who added just 10 grams of fiber a day to their diet decreased their risk of heart disease by almost 30 percent.

A Drink for Good Health Another factor that contributes to a healthy heart is the fact that wine, especially red wine, is also included in a typical Mediterranean diet. Whine contains compounds called phenols that help prevent LDL cholesterol from sticking to artery walls. It also keeps platelets in the blood from sticking together and causing clots. “In moderation, wine can be a nice addition to a healthy diet,” says Robert M. Russell, MD, director and senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston.

Final Thoughts Although the Mediterranean diet is most renowned for its role in helping to keep the heart healthy, it also appears to reduce the risks of other health threats, among them cancer of the breast and colon. Studies show that compared with women elsewhere in the world, women in some Mediterranean countries have half the risk (or less) of getting breast cancer. This could be due to their low intake of saturated fat and high intake of monounsaturated fats, fruits, and vegetables.

Indeed, Italian researchers have found that people in the Mediterranean region who follow the traditional diet – that is, those who eat lots of fruits and vegetables and not much fat and protein – are less likely to get cancer than those who eat more modern, less-healthful diets.

“The message here is simple,” says Dr. Christopher Gardner. “For optimal health, choose a plant-based diet, which is naturally high in vitamins, minerals, fiber, and antioxidants, and low in fat, cholesterol, and sodium.”

-Thanks for your insight Adrian Joele.

Going Green: A Guide to Vegetarian Diets

Vegetarian Diets

Chefs started to experiment with cooking without meat back in the day. But the meals were often tasteless. But nowadays after experiencing this for more than a quarter of a century, cooks are combining fruits, vegetable grains, and legumes in exciting new ways. The tastes are so good that even large restaurants are now offering meatless meals.

As a result, more than 30 million Americans, including one in three teens, have tried vegetarian meals, according to the American Dietetic Association. They like the health benefits and how good the food tastes. Vegetarian diets have changed, but one thing stayed the same: a plant-based diet, which is low in saturated fat, high in fiber, vitamins, antioxidants, and a powerful array of protective chemicals.

This is the ultimate prescription for a longer and healthier life, according to Virginia Messina, MPH, R.D. a dietitian in Port Townsend, Washington, and co-author of The Vegetarian Way.

Research results have shown that vegetarians have lower rates of cancer, heart disease, high blood pressure, type two diabetes, and obesity than people who eat meat. According to British researchers, vegetarians have a 20% lower risk of fatal heart disease and a 40% lower risk of cancer.

Healing Power of Vegetarian Diets Other studies found more positive facts. Fifty years ago, a large study of 27,530 Seventh-Day Adventists, whose religion advocates a vegetarian diet, provided the first scientific link between vegetarian diets and better health. Researchers were amazed to discover that among the vegetarian Adventists, the death rate from cancer was 50 to 70% lower than among other Americans. Since then, study after study has confirmed the benefits of vegetarian eating.

In Asia, where people eat little or no meat, diseases such as heart disease, breast cancer, and diabetes, are far less common than in the United States.

Naturally Lean

Something that makes vegetarian meals so healthy is that they don’t have all the saturated fat and cholesterol that comes from meat. While most Americans get about 36% of their total calories from fat, vegetarians get less, usually between 30% and 34%. And most of the fat they get is the healthier polyunsaturated and monounsaturated type – and not the dangerous saturated fat that comes from animal foods.

In one study, researchers put 500 people on a vegetarian diet. After twelve days, cholesterol levels had dropped an average of 11%.

Besides the fact that vegetarian meals don’t contain saturated fat which makes vegetarian meals so healthy, they also contain “good” fats. According to studies, both polyunsaturated and monounsaturated fats, which are found in olive oil, canola oil, nuts, seeds, and many other plant foods, can lower the level of cholesterol when they’re used to replace saturated fat in the diet.

And the omega-3 fatty acids found in some plant foods, such as walnuts and flaxseed, can further protect against heart disease by helping to keep artery walls flexible and supporting the electrical “system” within the heart that regulates a healthy heartbeat.

The Power of Plants

Doctors in the United States have been pleading with Americans for years to eat more fruits, vegetables, whole grains, and legumes, the same foods that vegetarians eat in abundance. Most plant foods are loaded with antioxidants, like beta-carotene and vitamin C and E. They are essential to protect you against diseases.

Also, plant foods contain an abundance of phytonutrients, which are natural plant compounds that have been shown to lower the risk of cataracts, heart disease, and many other serious problems.

In another study, researchers found that people who got the most carotenoids, the plant pigment that is found in dark green and deep orange, yellow, and red fruits and vegetables, had half the risk of developing macular degeneration (the leading cause of irreversible vision loss in older adults) as people getting less.

Vegetarian diets cut the risk of breast, colon, ovarian, and prostate cancer in several studies. The magic ingredients include several cancer-fighting phytochemicals. The naturally lower levels of saturated fat in most vegetarian diets (except those that rely heavily on cheese) avoid a problem that is connected with meat-rich diets: High-saturated fat diets seem to promote the production of a form of estrogen called estradiol, which is linked to breast cancer.

A study showed that women who ate the most animal fats had a one-third higher risk of breast cancer than those who ate the least.

Another study found that vegetarians have higher levels of “natural killer cells” – special white blood cells that attack cancer cells – in their bloodstreams.

Healing Power of Vegetarian Diets 11 But even if you took all the nutrients out of plant foods, the vegetarian diet would still have an edge, because of all the dietary fiber it contains. The average American gets only 12-15 grams of fiber per day, while vegetarians are getting as much as three times that amount.

It is almost impossible to exaggerate the importance of getting enough dietary fiber. because it isn’t absorbed by the body, fiber passes through the digestive tract, adding bulk to stools and helping them to move more quickly. This does more than prevent constipation. The more quickly stools and any harmful substances they contain move through the colon, the less likely they are to do cellular damage that could lead to cancer. Washing is essential.

Also, one type of fiber called soluble fiber forms a gel in the intestine that helps to prevent fat and cholesterol from passing through the intestinal wall and into the bloodstream. In a study of more than 43,000 men, for example, researchers found that those who added just 10 grams of fiber a day to their diets – about 25% of the amount vegetarians get each day – decreased their risk of heart disease by almost 30%.

Vegetarian diets also guard against other health issues, like kidney stones, gallstones, and asthma. Because high-protein diets with much meat prompt your body to excrete more calcium, oxalate, and uric acid – which are the main building blocks of kidney stones. Diets with a lot of meat increase the chance of getting gallstones in women and could threaten bone density by promoting the excretion of calcium.

In a Swedish study of 24 women and men, vegetable-based meals cut the frequency and severity of asthma attacks.

Balance is the Key

A vegetarian diet can provide all the nutrients your body needs, including protein. This is even true for strict vegetarians, who may avoid eggs, milk, and other animal foods altogether. The proteins in meat are complete, which means they contain all the amino acids your body needs.

The proteins in legumes and grains, however, may be low in one or more of the amino acids, but because legumes and grains contain some amino acids, eating a variety of these foods throughout the day will provide the proper balance.

However, vegetarians have the risk of vitamin B12 deficiency, which the body needs to make red blood cells. It’s only found in animal foods. People who don’t get enough vitamin B12 feel weak and tired.

You can get plenty of vitamin B12 by eating foods that are fortified with this nutrient, such as fortified cereals, or/and you can take B12 supplements.

Sugar spikes your insulin.

The Superfood of the 21st Century: Avocados

Avocados

The well-known characteristics of fruit, which is light, low-calorie, and fat-free, do not apply to the avocado. An avocado contains a lot of calories, 360 or more. And it is also one of the few fruits with a measurable fat content, about 30 gr. each. That’s almost half the daily recommended amount for an adult.

If you have doubts about the fact that a food that contains so much fat could be good for you, ask a dietitian. He will tell you that adding some avocado to your diet, could improve your health.

Avocados have high folate and potassium content. They are also rich in fiber and monounsaturated fat, both are important for people who are concerned about diabetes and heart health.

A favorite part of a diabetes diet people with diabetes has always been told to eat more carbohydrates and cut back on fat. In general, that’s good advice, but it hasn’t to be the best advice for everyone.

guacamole-salad Doctors have discovered that when some people with diabetes eat a lot of carbohydrates, they tend to develop high levels of triglycerides, a type of blood fat that may contribute to heart disease. However, when people replace some of those carbohydrates with fat that’s found in avocados, the dangerous fats in the bloodstream tend to decline.

The monounsaturated fat in avocados is called Oleic acid. They have found that this type of monounsaturated fat control fat levels in the body and helps control diabetes.

Scientists in Mexico put sixteen women with diabetes on a relatively high-fat diet, with about 40% of calories coming from fat. Most of the fat comes from avocados. The result was a 20% drop in triglycerides. Women on a higher carbohydrate plan, by contrast, had only a 7% drop in triglycerides. Someone on a 2000-calorie-a-day diet might be advised to eat 33 grams of monounsaturated fat. You can get about 20 grams from just one avocado.

Lowering High Cholesterol Apart from people with diabetes, people with high cholesterol levels can also benefit from the oleic acid in avocados.

In Mexico, where guacamole is considered almost a food group, researchers compared the effects of two low-fat diets. The diets were the same, except that one included avocado. While both lowered levels of dangerous low-density lipoprotein (LDL) cholesterol, the avocado diet raised levels of healthy high-density lipoprotein, (HDL) cholesterol, while slightly lowering triglycerides.

Avocados also help in another way to lower bad cholesterol. They contain large amounts of fiber, and fiber adds bulk to the stool, causing it with the cholesterol it contains, to be excreted from the body quicker. One avocado contains more fiber than a bran muffin 10 grams or 40% of the Daily Value for fiber.

Support the Heart Avocados are also a rich source of potassium. Half an avocado provides 548 mg of potassium. 16% of the DV for this mineral. That’s more than you’d get from a medium banana or a cup of orange juice. Studies prove that people with a potassium-rich diet, like avocados, have a significantly lower risk of high blood pressure and related diseases like heart attack and stroke.

In addition, some research has shown that oleic acid can reduce markers of inflammation in your body. Inflammation plays an important role in the development of artery-clogging atherosclerosis.

Rich in Folate Another benefit from avocado is that it’s rich in folate, a B vitamin that helps prevent the threatening birth defects of the brain & spine. Many women don’t get enough folate in their diets, but avocados can go a long way toward fixing that problem. One avocado contains 114 micrograms of folate, which is 28% of the recommended Daily Value, or nearly 20% of the 600 micro grams that pregnant women need daily.

Minerals for your Bones Avocado can help you to keep your bones healthy. A cup of mashed avocado contains 120 mg of phosphorus, which is 12% of the DV. This mineral is a major component for your bones and teeth, and having plenty of phosphorus on hand also helps your body produce energy from the foods you eat.

Zinc for Good Nutrition You’ll also find 147 mg of zinc swimming in the green depth in a cup of mashed avocado. That’s just under 10% of the DV. Zinc conducts countless activities in your body. The mineral helps keep your immune system working properly, for example, and plays a role in wound healing.

Zinc also aids in your senses of smell and taste, which are necessary to be able to enjoy the food you eat.

Shopping for Avocados If you live in the US, get your avocados from Florida or California. They provide all the nutrients without all the fat. They have about 2//3 of the calories and half the fat of Hass avocados. The best time to buy avocados is between November and March. They may have one-third of the fat of those picked in September or October. Avocado 32

Warning for Drug Users People who are taking warfarin should take care when eating avocados. Researchers in Israel found that eating between one-half and one avocado could make the drug work less efficiently. While the effects didn’t last long, when people stopped eating avocados, the drug started working better again – this could be dangerous for some people. So, if you’re taking warfarin, check with your doctor before adding avocados to your meals.

Help them ripen Like bananas, avocados ripen better off the tree, so they are picked and sold unripe. Once you get them home, leave them on the counter for several days until the fruit is slightly soft. Or if you’re in a hurry to eat them, place them in a paper bag with an apple or banana to soften them. Never place hard avocados in the refrigerator, then they will ripen too slowly.

Louisiana’s Finest: Gumbo Recipe

Louisiana’s Gumbo Recipe

Louisiana Gumbo is said to be one of the greatest additions to American cooking. It is a stew or soup and its origin is said to be from the French when they began with the bouillabaisse in the 18th century. Then later the file’ powder of the Choctaw’ along with seafood was a welcome addition.

Louisiana's Gumbo Recipe Still, later the African Americans added okra (the Bantu African name ‘kingombo’) is said to have given its name to Gumbo. Another version is that the Choctaw word for file’ is “combo” and that is how gumbo got its name. After the African Americans, the Spanish colonists also put their two bits into the Gumbo with the introduction of the holy trinity of onions, celery, and bell peppers.

The Creoles of New Orleans also added tomatoes and a variety of cooking techniques to it that added the much-wanted variety to this dish.

At the start, this was a simple soup with vegetables and meat in it. Okra got added to it and it brought not only a different flavor to it but also a texture that thickened the soup. Later somebody came up with the idea of flour as a thickening agent and still that pig lard browned in flour gave an altogether new coloring, texture, and taste to the Gumbo.

This concoction of flour and pig lard was called a roux and as they say, the rest is history. The roux became the favorite thickening agent along with the traditional okra. Another thickening agent that got added was by the Choctaw Indians and was called file’ or ground leaves of the sassafras tree which brought with it its flavor and texture.

Gumbo Recipe From this complete evolution of the ubiquitous Gumbo, we can draw only one conclusion there were too many hands that made this stew or broth and did not spoil it rather they added their individuality to it. That is why the saying goes that no two Gumbo dishes will ever taste the same even if the same recipe is used.

The recipe that has been given below is the Tennessee version of the Chicken and Ham Gumbo with a slight twist to it.

Preparation Time: It takes fifteen minutes to prepare.

Cooking Time: It takes roughly one hour and fifteen minutes to cook the stew or soup.

Total Time: Total time taken is one and a half hours give or take a few minutes.

Nutritional Value: The total caloric count for gumbo is 130 of which carbohydrates are 18 grams or 6%, total fat content is 4 grams or 6%, proteins are six grams and cholesterol is 15 milligrams or 5%.

Main Ingredients

Four tablespoons of butter
One-fourth cup of diced smoked ham
Half a cup of diced celery
One green pepper, chopped
One large onion, chopped
One-fourth cup of raw rice
One tablespoon of flour
Two quarts of strong chicken broth
One cup of sliced okra (fresh or canned)
One cup chopped fresh or solid-pack canned tomatoes
Two tablespoons chopped pimiento
Half a cup of coarsely diced cooked or canned chicken

Preparation or Method

Fry the ham, celery, green pepper, and onion in the butter until soft.
Add rice to this and cook, stirring for five minutes.
Add flour, blend, and then stir in broth and heat.
Add remaining ingredients.
Season to taste with salt and pepper.
Cover and let it simmer for 40 minutes till everything gets cooked.

Any Possible Variations: Gumbo is a soup or stew which is open to variations. Culinary history is proof that in the making of gumbos there have been so many variables and each set of people has added something to it down memory lane.

cajun-gumbo You can make the Gumbo a la Louisiana style by adding shrimp and other seafood to it because the people of this state were farmers and fisher folks as this state has some of the most extensive networks of bayous and rivers where catfish, craw-fish and other game fish were harvested. Nearer to the Gulf of Mexico oysters, shrimps, crabs and other forms of seafood were readily available.

The Hunting Season in Fall saw many games such as ducks, rabbits, and other wild games brought in by the Cajun hunters. So whatever meat and seafood were available along with the seasonal vegetables would go into the soup/stew pot and would go to feed many families and friends.

How to Garnish and Serve: Many would not know but the hot and spicy garnish in the Gumbo has been added to it only in the last thirty years. Before that Gumbo was served only with some droplets of Tabasco or Louisiana hot sauce not to make it hot but give the flavor of pepper sauce and vinegar.

The smoked lean meats and the okra and roux would give the zing and zip to the soup. The stew or soup can be garnished with chopped cilantro or a slice of sour lime.

How to Store:

To store Gumbo you would have to be very careful because many kinds of Gumbo have seafood in them and this tends to spoil quickly. But then Gumbo is generally not eaten in one go and is relished for many days after its preparation. When stored and refrigerated correctly it will give you pleasure for many days.

The best way to store Gumbo is to do it immediately after it has been cooked. If you are wanting to eat it in the next few days then put it in an airtight container and store it on the bottom shelf of the refrigerator where it is the coolest.

If there is seafood in it do not let it stay in the refrigerator for more than three or four days. Ensure that the setting of your refrigerator is below 40°F.

If you are planning to eat the Gumbo after some days then you can deep freeze it in a sealed plastic bag in the freezer after squeezing out as much air as possible from it. See that your freezer is at least at 0°F. To defrost it bring it down from the freezer into the refrigerated area.

Or else you can defrost the sealed bag in cold water making frequent changes to the water. Once it has defrosted heat it and eat it immediately. If you are planning to eat small portions of the Gumbo then store it in smaller sealed bags and take out only those you plan to eat leaving the rest in the freezer.

Related Information: Roux is said to be one of the basic thickening and tasteful agents in the dish of Gumbo. Given below is the basic version of how to make the roux. To make the roux generally most recipes call for an equal amount of any one of these cooking mediums such as shortening, butter, lard, oil, and in some cases bacon drippings and an equal amount of flour.

What cooking medium is being used gives the flavor and texture to the roux. One can use half a cup of any of the cooking mediums mentioned above to half a cup of flour, though many recipes call for two-thirds cups of the cooking medium to half a cup of flour.

Put the cooking medium into a skillet and melt it on a low flame till it becomes liquid when it is warm slowly sprinkle the flour on it and keep on stirring so that lumps are not formed or kept to a minimum. Ensure that the flour does not burn even slightly and become black as otherwise, you will have to dispose of the whole thing.

Stir the flour in it continuously till it becomes brown. As soon as that happens remove it from the heat and add it to the recipe that requires it, in this case, the Gumbo.

Hints: To avoid the viscosity and stringiness of the okra when you cook it excessively, add it just twenty minutes before serving and cook it till it just gets tender. If you are using file’ in your gumbo dish then do not add it to the whole pot as it breaks down when cooked excessively.

Instead, put a quarter or half spoon in the individual bowl depending on the size of the bowl and the individual’s taste. If you have added it to the whole pot then make sure that you do not boil it again.

For more recipes visit https://tastesbetterfromscratch.com/authentic-new-orleans-style-gumbo/

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The Path to a Stronger Heart

Healthy Heart Secrets

Healthy Heart, from the time when the fruits of fermentation were discovered, wine has been a welcome health guest. Not only at dinner tables but also at weddings, religious rituals, and even in doctors’ offices.

Not so long ago, however, scientists began to investigate the actual health benefits of drinking wine. And the findings they’ve uncorked are enough to make any wine lover raise his glass and say “Salut!”

When sipped in moderation, particularly red wine, can help lower cholesterol and prevent hardening of the arteries and heart disease. Also, studies discovered that it can kill the bacteria that cause food poisoning and travelers’ diarrhea.

Pegusas Marketplace and Physicians don’t recommend that people start guzzling wine rather than sipping it or that people who don’t drink should suddenly start. Rather, what the evidence suggests is that moderate drinking can be a helpful addition to a healthy diet.

For many years, scientists were amazed that their French allies indulged themselves in cigarettes, buttery croissants, and fatty pates – and were still 2 1/2 times less likely to develop heart disease than their supposedly healthier American counterparts.

Researchers are still investigating the so-called French paradox, but it appears likely that the French have healthier hearts, at least partly because they prefer red wine. These wines are rich in compounds that help lower cholesterol and prevent harmful low-density lipoprotein (LDL) cholesterol from sticking to the lining of artery walls – the process that leads to heart disease. Red wines also help blood platelets from sticking together and forming dangerous clots.

Heart Protection keeps your pump primed in complex ways. There are several chemical compounds at work, and some of them have more than one benefit. As a start, the alcohol in red wine may be beneficial. People who drink small amounts of alcohol seem to have increased protection from heart disease, studies prove. Supplements help too!

According to research, the reason is that ethanol, or alcohol, in spirited drinks raises levels of good cholesterol, heart-protecting high-density lipoprotein (HDL). Beer and other alcoholic drinks have some benefits, but wine is the only one with health-promoting polyphenols.

The reason for its superior protection is that wine contains powerful flavonoids, like quercetin. Along with other potentially protective compounds, like resveratrol, it helps prevent the body’s dangerous (LDL) cholesterol from oxidizing. This, in turn, makes bad LDL cholesterol less likely to stick to artery walls.

Laboratory studies have shown that resveratrol slows down aging in mice, protects against weight gain, and boosts endurance by improving the functioning of mitochondria – which are tiny power plants inside every cell of your body.

“Flavonoids in red wine are more powerful than vitamin E, which everyone knows is an important antioxidant,” says John D Folts, Ph.D., professor of medicine and director of the coronary thrombosis Laboratory at the University of Wisconsin Medical School in Madison.

Keeping LDL cholesterol under control is a good start against heart disease, besides helping to prevent platelets in the blood from sticking together. A study led by professor Folts and his colleagues found that when reed wine was given to laboratory animals, it eliminated potentially dangerous clots, which can cause heart attacks and strokes. “Red wine performs double duty, giving you two important benefits at the same time,” says Dr. Folts.

It’s in the color When we talk about the healing power of wine for a healthy heart, we are referring to red wine. A laboratory study at the University of California, Davis, revealed that red wines could prevent from 46% to 100% of (LDL) cholesterol from oxidizing, while white wines were less protective. In addition, laboratory studies found that white wine misses the blood clot-blocking ability.

The reason why red wine is so much superior to white has to do with winemaking. When vintners make wine, they throw everything in the vat – not just grapes but also the skins, seeds, and stems. They’re all mashed up to create a chunky mixture called must, and this contains healthy flavonoids.

“The longer the must ferment in the alcohol, the more of these compounds release into the wine, according to Dr. Folts. With white wine, the must is taken out early so that the wine never darkens. With red wine, the must is kept for a long time, and the wine picks up a lot of flavonoids.”

UC Davis researchers have found that some red wines are also rich in saponins, which lower heart disease risk by binding to cholesterol and preventing their absorption. Saponins may also cool body-wide inflammation, which could also lower the risk of heart disease and cancer.

blood clot-blocking ability

Red wines contain 3 to 10 times more saponins than whites. The richest source is red Zinfandel, followed by Syrah, Pinot Noir, and Cabernet Sauvignon. The two white varieties, Sauvignon Blanc and Chardonnay contain less. The saponin may come from the waxy grape skins and seems to dissolve into the wine during fermentation. Wines with the highest alcohol content also have the most saponin. Wine may also maintain a healthy weight.

Researchers at the Mayo Clinic followed drinking behavior and weight in 8,200 men ad women. They found that those who enjoyed one or two alcoholic beverages a day were 54% less likely to be obese than nondrinkers. Nondrinkers and ex-drinkers had twice as much chance of becoming obese. People who have a glass of wine or beer every day usually have it with their evening meal, and it could be that a drink replaces a later, high-calorie evening snack.

However, four or more glasses per day don’t make you super slim but give you a 50% more chance of becoming obese.

“Wine protects against infection,” said Scientists from Tripler Army Medical Center in Honolulu tested red wine, white wine, and bismuth and found that they subsalicylate against some of the meanest intestinal germs, including shigella, salmonella, and Escherichia coli, and that both red and white wines were more effective than drugs for wiping out harmful bacteria.

Headaches for some people with a tendency toward migraine headaches, even a small glass of wine can cause a lot of headaches. Red wine contains substances called amines, which cause blood vessels in the brain to constrict and then expand. For sensitive people, this can result in eye-popping headaches.

Although white wine contains fewer headache-producing amines than the red varieties, it doesn’t contain as many healing compounds. So, if headaches are a problem for you, you may want to ask your doctor if a nonalcoholic wine will allow you to enjoy the great taste without the pain. Resveratrol 500 mg is an age-defying formula to support your body’s youthful essence.

Know your limit The most important tip for getting the maximum healthy heart benefits from your wine cellar is knowing when to put your glass down. The daily limit is one 5-ounce glass a day for women and two 5-ounce glasses for men. Experts agree, however, that if you are tempted to overindulge, or if you have a personal or family history of alcoholism, you’re better off skipping alcohol entirely.

Go for the Gusto when you are scanning the shelves for the wine with the highest levels of heart-healthy compounds, go for the full-bodied, robust varieties. There is a close relationship between the level of tannin, the substance that makes wine dry, and the level of healing compounds in red wines.

Three of the most heart-healthy wines are Cabernet Sauvignon, Petite Syrah, and Merlot.

To your health!

Heart-Healthy

Get Creative in the Kitchen: Delicious Ways to Make…

Make Your Meals More Exciting

Here are 7 tips to help add some variety to your mealtimes.

Mix It Up The best way to keep your meals exciting is to use a variety of foods in your meals and introduce new ingredients whenever possible. This keeps your family from getting tired of the same food week after week. It’s also a healthier way to eat. Including a wide variety of foods in your diet is the best way to ensure that you get all the nutrients your body needs. Spend some time browsing the aisles at your supermarket and looking for new ingredients to try, or find ideas in downloadable cookbooks online or just purchase meals ready to eat!

Try New Spices There’s no simpler way to give a dish a makeover than by adding a little spice to it. Add cayenne pepper or chili powder for a little heat, or spice up your meat with herbs like rosemary, basil, and mint. The possibilities are endless, and it can completely transform your old, boring dish into something completely new! To infuse the flavor of the spices into your food, marinate your meat or veggies for 12-24 hours beforehand in the refrigerator.

Variety of Colors One way to make your meals more interesting is by using foods of different colors at each meal. It will look more attractive on the plate, and your family will be more likely to clean their plates. If you serve multiple veggies or a salad, make sure to include some color variety there as well. A plate full of greens is not going to be appealing to most children.

Add Texture Just like you want to include foods of different colors in each meal, you should also try to include foods of different textures. If the main dish is a soup or stew, make sure to include something crunchy like fresh carrot sticks, crackers, or a garnish of nuts. Vary your texture from day to day as well – try not to serve soup for 2 or 3 days in a row, for example.

Grill It! A grill is a great way for infusing extra flavor into your foods, and it can help to add some variety during the summer months. The good news is you can cook just about anything on the grill, from veggies to main dishes to desserts. You can also use an indoor electric grill during colder weather–it won’t be quite the same as the “real thing,” but you can enjoy the smoky flavor of the grill all year long.

Let Your Kids Help If you have kids who are picky eaters, one of the best ways to get them excited about their food is to let them help prepare it. Let them choose their favorite recipes (within reason!) and take part in the cooking process as much as they are able. Look for kid-friendly recipes in downloadable cookbooks online to get started. This is a great way to bond with your children and encourage them to eat new foods at the same time.

Characteristics of the Flavored Woods

Wood plays a very vital role in making your smoking food scrumptious. With electric or charcoal barbecue smokers, smoking food has become an easy task to do. Consider using these types of wood to enhance the flavor of your meats. Apple, Cherry, Hickory, Mesquite, Oak, Pecan, Maple, and Alder are the flavors that enhance your food.

Applewood

Is a slightly sweet and denser fruity smoke flavor that is best used with beef, poultry, game birds, and ham.

Cherry wood

This is a sweet fruity-smoke flavor that is good to go with all meats.

Hickory

Is a pungent, smoky, bacon-like flavor and is the most common wood, best used with pork, and ribs.

Mesquite wood

Is a strong earthy flavor, best to go with most meats especially beef and most vegetables.

Oakwood

Oh, this heavy smoke flavor is best used with red meat, pork, fish, and heavy game.

Pecan Wood

This is similar to the hickory flavor, best used with pork, and fish meat.

Maple wood

Is a mildly smoky somewhat sweet flavor and is best used with meat, cheese, and vegetable.

Alderwood

A very delicate hint of sweetness that is best used with fish, pork, poultry, and light-meat game birds.

Black Walnut

This heavy smoke flavor is usually mixed with lighter woods like pecan and apple flavor, best to use with red meat and game. This process doesn’t cook your food but gives it food smoky flavor.

Here’s how to solve the eggshell sticker…

Make Your Meals More Exciting

Oh yea, here is something that has perplexed me for a while. It’s one of the annoying things about eating eggs that are cooked by boiling is attempting to unpeel them. I have never fully understood exactly why some eggs you’ll be able to peel so effortlessly yet others you wind up sacrificing half an egg from the peeling method. Therefore, here are several tips that might help ease some of that aggravation.

Use older eggs. Eggs that are a couple of weeks older or longer typically will peel a little easier in contrast to if they’re fresh.
Put the egg in the water at the boiling point. That egg white is going to bond more firmly to the membrane layer inside the eggshell if the eggs are cooked less quickly. Introducing a cold egg into the boiling water stops this from occurring.
Following that first temperature shock, shut the heat down. This will enable the eggs to cook at a reduced rate, which will allow the yolks to cook before the egg whites turn out to be overcooked, and thus rubbery.
Before peeling refrigerate to chill your eggs. When the egg is colder its structure will be firmer, and as the egg shell is removed craters probably will not be made in the egg whites. Holding it in the fridge overnight before peeling ought to also help.
Crack your eggshell throughout and peel under running water. Slowly breaking up a shell into smaller portions prevents more eggs to attach themselves to the white exterior. The cold running water helps to keep the surface of the egg firm. Having an egg organizer helps keep your eggs sorted by dates.
Eggs are good cholesterol and help with testosterone, all with the beautiful protein. I eat four eggs everyday and feel good.

These would be only some techniques to help to keep your boiled egg unaltered when peeling. I have found they will work in basically all cases, nevertheless for some reason often there are eggs which will always be difficult. This however should not stop us from making eggs a staple in our diet.

The Incredible Health Benefits of Cabbage

According to Ancient Roman healers, breast cancer could be cured by rubbing on pastes made from cabbage. Not long ago, modern scientists would have considered this practice as Folklore, but now they are not so sure.

Jon Michnovicz, president of the Foundation for Preventive Oncology in New York City says: “Studies have shown that if you make cabbage into a paste and rub it on the backs of laboratory animals, you can prevent the development of Tumors.

But the best way to absorb the health properties of cabbage is to eat it, of course.

Cabbage can fight off breast, lung, and prostate cancer. It also contains a wealth of nutrients that can protect you against heart disease, birth defects, and digestive problems, and lowers the risk of cataracts. One study found that eating four servings of cruciferous vegetables, like cabbage, per week, reduced the risk of dying from any cause by 26 %.

Cabbage, like other cruciferous vegetables, contains several compounds that can help prevent cancers, according to studies. Researchers reviewed almost 100- studies that showed the relationship between brassica vegetables, such as cabbage, and cancer. They found that in 70% of the studies cabbage consumption was related to a lower risk of Cancer.

Scientists found that there are two compounds in Cabbage that make it a cancer-preventing food. The first one, Indole-3-Carbinol, or I3C, is especially effective against breast cancer, according to research. The compound act as an Antiestrogen, which means that it removes harmful estrogens that have been linked to Breast Cancer. “There was no doubt that if we gave women pure I3C, it would work,” says Dr. Michnovicz. But for the average person, eating cabbage or another cruciferous vegetable, such as broccoli, would have the same effect.

The second compound in cabbage, named Sulforaphane, proved to protect against breast cancer, by inhibiting carcinogens and aiding in DNA repair. Women in Poland eat three times as much cabbage as women in the United States 30 lbs a year compared to 10 lbs in the US. Women in Poland also use to eat more raw cabbage, sauerkraut, and short-cooked cabbage as a side dish, instead of boiled or slow-cooked cabbage. Compounds in cabbage and other cruciferous vegetables are also protective against Lung Cancer. A study of Chinese women in Singapore, a city with a high level of air pollution, found that non-smokers who ate cruciferous vegetables reduced their risk of lung cancer by 30%.

Smokers who ate cruciferous vegetables reduced their risk of lung cancer by 69%.

Cabbage also protects against Prostate Cancer. A study at the Fred Hutchinson Cancer Research Centre in Seattle found that men who ate three or more servings of cruciferous vegetables each week lowered their risk of prostate cancer by 44 percent. Cabbage is a cook’s best friend. It’s versatile, inexpensive, readily available, and easy to prepare. The only thing is the unpleasant smell. But there is a remedy against it. Next time you want to cook cabbage, add a Celery stalk or a whole English Walnut (in the shell) to the pot. This will neutralize the smell.

Or, cook the cabbage quicker, stir-frying it in a wok or skillet, rather than boiling it for a long time. To preserve the beneficial compounds in cabbage, experts recommend eating cabbage raw. If you must cook your cabbage, steam it lightly, (5 minutes or less), to retain the phytonutrients and maximize their availability. Don’t microwave cabbage, because it decreases the amount of Sulforaphane. Don’t boil cabbage either. In one study, 90 percent of the glycosylates were found in cooking water.

Don’t buy halved or shredded cabbage, because it loses its Vitamin C content quickly when cut. When you get your cabbage home, place the whole head (in a plastic bag) in the fridge. To promote the production of the most glycosylates, slice or chop cabbage and let it sit for 5 to 10 minutes before cooking.

Antioxidant Protection. You have read about antioxidants in presiding articles, like Vitamin C and E and Beta-Carotene. They do an excellent job by protecting you and neutralizing free radicals, which damage healthy tissues throughout the body, causing heart disease, cancer, and other serious conditions. All cruciferous vegetables are loaded with these antioxidant compounds. Researchers found that a half-cup of red cabbage contains more antioxidants than a cup of Green Tea, which has long been considered to be a super antioxidant source.

Two cabbages, Bok choy, and Savoy are also excellent sources of Beta-Carotene, a nutrient that other cabbages don’t have in abundance. High blood levels of Beta-Carotene are related to fewer cases of heart attacks, certain types of cancer, and cataracts.

These cabbages are also excellent sources of vitamin C, which has proved to boost immunity, as well as reduce blood pressure and heart disease. A half-cup serving of raw Bok choy provides 16 milligrams of Vitamin C, 27% of the Daily Value (DV) for this Vitamin, while the same amount of raw Savoy Cabbage supplies 11 milligrams or 18 % of the DV. These same cabbages are also decent sources of B Vitamin Folate. Half-cup of either of those provides about 35 milligrams, or 9 % of the DV.

Your body needs Folate for normal tissue growth. Studies have proved that Folate also may protect against certain forms of Cancer, including Cervical, Colorectal, and Lung Cancers, Heart Disease, and Birth Defects.

Also, research shows that women are at high risk for Folate deficiency, especially if they take Birth Control pills.

-Adrian Joele

Seafood: The Key to a Longer Life

Live longer eating Seafood

It’s no strange coincidence that many of the fish-eating populations located within the Arctic regions of the world have experienced fewer occurrences of heart disease.

This is primarily because seafood their main dietary food which is highly recognized for its high concentration in omega-3 fatty acids is widely renowned for not only lowering the cholesterol levels of the blood within the body but additionally for protecting the heart from diseases.

Research into the benefits of seafood discovered that individuals who consumed an extra portion of fish each week were found to lower their risk of heart disease by more than fifty percent.

Consuming fish reduced the risk of thrombosis (clotting of the blood) by improving blood circulation through the omega-3 oils which reduces the need for the body to produce the hormone-like substance eicosanoids which have been primarily responsible for inflammation and blood clotting occurring within the body.

Individuals who include seafood as a regular dish whether by dining out or via seafood delivery service as a balanced diet were generally shown to experience significant relief in their rheumatoid arthritis symptoms, a severe medical condition resulting in the inflammation of the joints within the body resulting in severe and often unbearable pain.

The link between the omega-3 fatty acids found within the seafood and its ability to relieve the symptoms of osteoarthritis has been confirmed through medical research resulting in a strong medical recommendation that eating more seafood will prevent the occurrence of this and other health-related diseases.

Live longer on seafood Seafood has been globally renowned for providing the human body with a vast number of nutrients including zinc, iodine, potassium, and selenium.

Selenium is renowned for its production of enzymes that serve in protecting the human body from cancer, and iodine which is a vital ingredient for the thyroid glands to reduce the risk of slow heart rate, dry skin, depression, weight gain, and several other illnesses.

Shellfish such as lobster, shrimps, and crabs and fish traditionally found in dishes such as Vermicelli Crab, Grilled Salmon, and Steamed Crab Lobster Assorted Platter also contain a form of vitamin-A known as retinol which is popularly recognized for improving vision at night. Individuals who suffer from age-related macular degeneration causing deterioration of the eyesight resulting in blurred vision often referred to as AMD when introduced to a regular diet consisting of such seafood cuisines were able to experience some levels of restoration of their sight.

This has led to a large majority of local health practitioners recommending including seafood as a healthy diet in keeping the eyes bright and healthy.

Seafood not only has been proven through medical research to relieve the symptoms of asthma in children but has shown remarkable signs in preventing the illness from occurring. Families who have customarily eaten large quantities of seafood were observed to possess stronger and healthier lungs with age when compared to those who were found to eat less seafood.

Live longer on seafood 3 Depression today remains one of the most widespread illnesses globally affecting millions of men and women today.

In a recent study, it was confirmed that individuals who maintained a diet rich in seafood containing omega-3 oils experienced a lower rate of depression, Seasonal Affective Disorder, and post-natal depression.

Fish which has traditionally been a great source of protein is recognized for providing the human body with the essential ingredient collagen, a chemical substance widely known for keeping the human skin flexible and firm.

The skin additionally has been scientifically proven to be protected from the harmful effects of ultraviolet damage by the omega-3 oils found in seafood. Many dermatologists and local physicians confirmed that by eating an increased amount of seafood, patients suffering from illnesses including psoriasis and eczema were provided with continuous relief from their symptoms once a regular seafood diet was maintained.

A seafood diet rich in omega-3 fish oils safeguards the individual from severe inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease additionally slowing the progression of inflammatory bowel disease suffered by many patients today.

The human brain is composed of approximately sixty percent omega-3 fat. In a recent study, individuals who routinely ate a lot of seafood were found less likely to be affected by memory difficulty and dementia as they approached their senior years.

During the research, it was discovered that the omega-3 fat DHA found within seafood played a vital role in the development of reading skills, attentiveness, and behavior in children additionally improving instances of ADHD (attention deficit hyperactivity disorder).

Where can we get seafood delivery?

Live longer on seafood crab Many popular restaurants around the world have as a mandatory rule included a wide variety of seafood dishes within their menu and delivery service due to the exceptional taste and vast health benefits of the meal.

Restaurants such as the American-based California Pizza Kitchen, Seafood Fettuccine, Hard Rock Café, and Tony Roma’s Cajun Shrimp and Scallops.

Pasta is known for a wide and extravagant range of seafood cuisines such as Clams, shrimp in calamari rings, squid, and sweet and spicy soy sauce,

Tender scallops and shrimp cooked in lemon wine among several other exquisite dishes.

Chinese, Indian, Italian, Korean Lebanese, Vietnamese, and several other countries host several fine dining and takeout restaurants and are continuously finding new ways to include more and more favorite seafood cuisines within their menus for their customers. Enjoy steak and lobster today!

Seven Strategies for Smart Nutrition

7 steps of Savvy Nutrition, 14 tips of Balanced Body

Nutrition and body well-being from the inside out are overlooked in modern days. We focus on outer appearance and sometimes miss that treating the inner causes is by far more successful in the long run than treating the outer consequences.

During the past years, I became increasingly interested in holistic approaches and methods to improve mind, body, and spirit. Today I would like to share useful information I have come across and collected over time-related to body wellbeing. Please take what you need from this article. It’s an invitation to reflection and an encouragement to deeper research or even a visit to a nutritionist should you need and choose to do so.

Our blood tells us everything

7 steps of Savvy Nutrition Our body is a vehicle and representation of everything we eat, drink, ingest or absorb regardless of form. Whilst I am not by far in favor of extremes or dramatic life changes, some balance and moderation are always good when it comes to food, drinks, and other substances we expose to.

How the body works

In chemistry, the PH scale measures the acidity or alkalinity of an aqueous solution. The scale ranges from 0 to 14, with 7 being neutral and our blood ranging between 7.3-7.4 Everything above 7 and up to 14 is alkaline, and everything below 7 and down to 0 is acidic.

Scientifically it was not proven that an alkaline diet will remove these risks. Moreover, our bodies have strong regulatory systems that adapt to the environment and whatever food we choose in our diet. However, what is true, is that a more alkaline diet will ease the burden on your digestive system and your blood and body during the PH balancing process. When the PH is too acidic, the blood neutralizes it by extracting minerals from muscles or good alkaline food if ingested. Our mouth, digestive system, and mind (producing thoughts) are acidic, our muscles are alkaline. That is why, too much acidity results in low minerals (calcium, sodium, potassium, magnesium) and overall weakened muscles and body.

The aim would be to have a diet that mirrors the normal PH of the blood. Unfortunately, our lives today make it difficult to easily access alkaline products. In simple terms, almost everything around us is acidic. Processed food, meat, dressings, alcohol, coffee, and cosmetics are acidic. The same goes for rumbling thoughts, overworking, stress, or usage of technology which produce acidity and bring blood PH below neutral.

So how can we Help our Body be Slightly Alkaline?

Drink Alkaline Water! Water is vital to the correct functioning of the body, both from quantity and quality perspectives. The quantity depends on factors such as environment, health conditions, pregnancy in the case of ladies or exercising, and the intensity of physical effort. As with everything, a book can be written only on this. In a simplified version, a formula for the quantity (in liters) is your weight in kg times 0.4. For example, a weight of 60kg, requires an intake of 2.4 liters of water per day (60kg x 0.4).

Alcohol, coffee, or coffee-containing teas do not count and intake of water should increase proportionately. Soup and herbal tea are good and so is bottled water sold in shops if the label shows a PH level around 7. Tap water (where drinkable) is mostly alkaline. If not, adding lemon juice, and sodium carbonate or buying a machine that alkalizes automatically would do the job.

Eat Greens! Almost all green vegetables are alkaline and good for digestion. Notice the difference in how you feel after eating veggies vs. eating meat or other processed food. Heavy meals induce a state of fatigue and burden as the system and blood are fully employed for digestion. On the other hand, vegetables make you feel light and energized, whilst in addition, they contain chlorophyll and help the production and transportation of oxygen into the cells
Eat Proteins from Vegetables! Our bodies need Proteins, but good alkaline ones which exist in vegetables. Meat such as pork, lamb, or beef has a PH between 3 and 4, below the PH level of our blood. In exchange, some vegetables such as broccoli, beans, peas, lentils, sprouts, mushrooms, corn, spinach, or artichoke contain a good proportion of proteins and can be a good replacement for meat. In a simplified manner, the formula of ideal protein intake (in grams) is your weight in kg times 0.8 (For example if you weigh 60kg you should eat around 50 grams of protein per day). An ideal diet would include meat or fish only once a week, eggs maybe twice a week, and the rest of the necessary taken from the greens.
Add good Fat to your meals! Fat is very important for the brain, and eyesight and they make you feel full. Fat is not necessarily meat or associated products. You can take your necessary dose of fat by adding alkaline ingredients to your food such as olive oil, coconut oil, avocado, or nuts and seeds that contain Omega-3s. Good fats (unsaturated) help reduce cholesterol levels and the risk of heart disease. Bad fats (saturated) are found normally in animal products and cooking oils. Coconut oil, butter, olive, and avocado oils are relatively good for cooking. However, seeds, nuts, and other vegetable oils such as corn, sunflower, sesame, canola, etc. contain polyunsaturated fats which are unhealthy in the long run, especially for cooking.
Eat natural Sugar! Added sugar contains no nutrients and is bad for the teeth, overloads the liver, can be addictive, and can cause illnesses like diabetes, obesity, high cholesterol, and heart disease. As with fats or carbs, sugar can also be categorized between ‘’good’’ and ‘’bad’’. Processed sugar or similar sweetener products are generally not recommended, including cakes, sweets, and commercially processed products containing sugar among ingredients. The best intake of sugar and energy comes from fruits and vegetables. Agave, stevia, and coconut sugar are also good replacements. You may also create cookies and desserts from alkaline products such as almond milk, coconut, and banana (PH around 9) (http://www.shape.com/latest-news-trends/good-sugar-vs-bad-sugar-become-more-sugar-savvy)
Have your dose of rich Salt! Salt helps the body with minerals and balances the acidity. Processed salt contains limited amounts of minerals. Himalayan salt is a good modern option that contains 84 minerals. It has been preserved under ice and lava for millennia and kept free from pollution, so it’s a good source of healthy minerals.
Limit Dairy products! Opinions differ quite a lot, but generally dairy is difficult for the digestive system, especially as we grow older and have fewer lactase enzymes (after the age of 4). Most of the world (depending on the ethnic group) is intolerant to dairy or highly allergic. In addition to different chemical substances that can end up in the milk such as pesticides or antibiotics (http://www.all-creatures.org/health/howmilkanddairy.html), cow’s milk contains much more protein than human milk. This creates acidity and employs the body to neutralize it. Because it’s an acidic source of calcium, our body will extract its calcium to balance it and in return weaken our bones.

Cheese is also not necessarily good and comes down to common sense. Besides the fact that it consists of milk, it may also contain mushrooms (like yeast) or other bacteria. Goat milk and cheese are a better replacement as their DNA is closer to the human one.

How to detox your body?

In the body we have around 5-6 liters of blood (7% of the body weight) that transports nutrients and oxygen to the body, cleans the waste in our cells, fights disease, and moves hormones and chemicals. When our digestive system activates, it employs the blood for breaking food into vitamins, fats, proteins, and carbohydrates. The more time the blood is employed for digestion, the less time and resources are available for the other functions of cleaning the body, transporting oxygen to the cells, and taking out the residuum and toxins.

Giving some break from eating can enable the blood to perform its other functions and improve health. For example, fasting has been in some traditions for ages. It’s a process of cleansing the body based only on liquid and no solid food. A simpler way to fast is once or twice a week between 8:00 pm to 12:00 am or between 12:00 am to 6:00 am. That translates into having eaten solid food for around 75% of the time and allowing your body to detoxify 25% of the time.

14 tips for a Balanced Body

Size of the portion is one of the biggest problems of today’s modern world. Obesity, digestive problems, bad sleep, bloating, and fatigue can be caused by what you eat and more important by how much you eat. The ideal size of your portion is the size of your fist, which is how big your stomach is. Everything, in addition, stretches the stomach to accommodate the amount of food consumed. Except for green vegetables which contain water and shrink after chewing, most of the food maintains its original weight and size from the plate into your stomach. To help yourself, use smaller plates and utensils for eating, as well as non-transparent dishes which have been demonstrated to facilitate eating higher quantities of food
Chew well! About 20-30 times for one bite. The more we chew, the more the food gets exposed to saliva and digestive enzymes. This facilitates digestive processes and avoids indigestion and bloating. Putting the fork down after having taken a bite, is a simple way to allow time to chew well and be present.
Take Smaller bites! Taking little pieces and breaking down the food sufficiently is one of the most critical processes of the digestive system; overeating or eating in big pieces results in the food not being digested and transferred into the colon where they create a good environment for indigestion, flatulence and bacterial overgrowth.
Don’t eat fast! Your meal should take about 30 minutes minimum. Eating fast allows one to put more food into the stomach and get ‘’stuffed’’ before realizing it. It takes 20 minutes for the brain to register the chemicals from the food and tell you if you are full. Satiety is not a result of your stomach being full but rather of your brain acknowledging the chemicals. The level of chemicals increases 10 to 30 minutes after eating and decreases in the next 3-5 hours giving the sensation of hunger http://healthyeating.sfgate.com/stomach-full-stop-eating-3080.html
Contrary to common knowledge, drinking water during eating is not recommended. The water dilutes the gastric acid and burdens the process of digestion. Water intake should be done 30-40 minutes before or after a meal.
Stay present! You may have caught yourself wondering when did you eat all the ice cream or all the popcorn. When we are not fully focusing on one process, we easily end up not realizing what we do. Overeating or not chewing well is very common when we watch TV or engage in conversations. Keeping your levels of awareness high and putting all the concentration in one place, will relief your stomach and bring short and long-term benefits. Some soothing music may be a wonderful way of accompanying your meals without distraction.
Eat-in healthy combinations: Proteins (meat, fish, eggs) go well with greens (vegetables), and greens go well with carbs (bread, pasta, rice, cereals). Proteins and carbs (starches and fruits) do not digest well at the same time and fruits ideally should be eaten alone. Allow a minimum of 2 hours between meals and around 3 hours in-between your last meal of the day and going to sleep
Eat at regular hours. Your body remembers the time for breakfast, lunch, dinner, and snacks and prepares its resources for these processes. In other words, some discipline and predictability to your lifestyle make it easier for the body to allocate resources and employ them for optimal functioning.
Buy and eat seasonal fruits and freshly collected vegetables as they maintain best their vitamins and minerals; replace eating anything processed with everything from the garden. Don’t avoid garlic and onions as they are natural bacteria-killing and try replacing processed fat with coconut oil and Omega 3/6/9
Treat your stomach! If you feel your digestive system needs some help you may want to talk to a doctor or nutritionist. Having a close look at what you eat may change your life for the better. Probiotics are also good helpers; they are good live bacteria that help the gut stay healthy and improve the digestive system. The impression is that bacteria is bad in general, but actually, our body is a home for good and bad bacteria and probiotics rebalance your intestine flora accordingly. http://www.webmd.com/digestive-disorders/features/what-are-probiotics
Brush / clean your tongue. During the night, our mouth accumulates all kinds of bad bacteria resulting from digestion. Before putting these bacteria back into your body, you may wish to use a brush or scraper device to clean your tongue (which can be found online or at the pharmacy). Rinsing your mouth afterward with coconut oil helps eliminate the acidity, cleans even better, and has a good taste and smell; for a continued good start, I would recommend drinking a glass of warm water and lemon juice that has a high alkaline PH
Brush your body 10 minutes after waking up (a big natural brush that can be found in body shops). These will gently remove the dead cells eliminated during the night from your body and allow the skin to breathe better, regenerate and have an optimal release of toxins. Take a shower afterward.
Exercise to increase your muscle mass and help the body become more alkaline. Practice love and a positive mindset as they are both alkaline as well 🙂
In addition to daily movement, meditation as a routine is a great tool to manage the rumbling mind and balance overall wellbeing

blueberries-savvy-nutrition

Most of the things our bodies need can be made from natural products with no additives or chemicals. Even toothpaste can be done from mint, coconut oil, and soda with no aluminum; or sunscreen for example from carrot juice and coconut oil. It’s a matter of lifestyle and caring for yourself.

Always ask your body how it feels after ingesting different things and make observations on what works for you. If you have pain, feel tired, and have low energy after eating or drinking, then something is not working well for you, you may need to read, learn or observe more about it.

Our body needs Oils

Researchers started studying Greeks living on the island of Crete more than 40 years ago, they were amazed to find that although the traditional Greek diet is very high in fat, people had exceptionally low rates of heart disease.

Olive oil plays a critical part in their diet; we would do well if we followed their example. Olive oil, which is made of crushed olives, not only appears to “possibly” lower the risk of heart disease after all good fats are healthy.

Many cooks keep two (or more) kinds of olive oil in the kitchen a gourmet oil for drizzling on salads or pasta and a heartier oil to use for cooking.

Extra-virgin Olive Oil is the Mercedes of Oils.

It endures heat well, so you can use it for high-heat frying. Olive oil, which is made of crushed olives, not only appears to lower the risk of diseases.

Store it cool.

Foods that you can take during a Cold & Flu

Another powerful compound in many fruits and vegetables is vitamin C.

Some of the best things to eat when you have a cold, get enough of this important nutrient you have to eat a lot of oranges, broccoli, and other foods rich in vitamin C.

Benefits from Red Wine

The best wine to pick for this is Pinot Noir from California, which has the most resveratrol, according to research at the University of Mississippi.

Heart-Healthy Diet Menu

Top Dietary Factors for a Healthy Heart

More Habits for a Healthy Heart

Mediterranean diets claim that they’ll keep you fit and healthy, and they’ve got centuries of evidence backing them up.

How to Eat Like a Mediterranean

Other Lifestyle Practices

A Mediterranean diet can help you lose weight and stay in top shape. In addition to all that nutritious and flavorful food, by adopting some traits of the Mediterranean lifestyle, you’ll enjoy the best diet for heart disease reversal. Also, try American Heart Association’s 7-day diet.

Holiday Party Planning

Follow these guidelines and your Company’s Holiday Party is sure to be a success. Wishing you good health and lots of love this holiday season.

I hope whoever needs this Type 2 Diabetes advice uses it and doesn’t give up because what I wrote works and is the truth.

The next medical problem we are working on is my wife’s depression, she is currently taking three medications for this. I’ll let you know how it works out in my next post.

Tips for a Balanced Body

Most of the things our bodies need can be made from natural products with no additives or chemicals. Even toothpaste can be done from mint, coconut oil, and soda with no aluminum; or sunscreen for example from carrot juice and coconut oil.

How to Cook Vegetables Correctly

Make it easy

It’s all about timing

And now for a special treat:

Serve immediately while hot with hot steaming rice.

About Potassium, Magnesium, and Calcium

Calcium:

Magnesium:

Other tips that matter:

If you think you aren’t getting enough calcium, magnesium, and potassium, do not start popping supplements immediately. Always consult your doctor, if you have any health issues or concerns.

Keep a check on your diet and water. Besides including the foods, we have mentioned above, you can also go for alkaline and vitamin-enhanced water. You will find high-pH water in the market, which is rich in all of these minerals.

These products can be immensely beneficial to people who are unable to meet their nutrition requirements through diet because of medical constraints, allergies, or mere diet imbalances.

Good Nutrition as part of a Healthy Lifestyle

BUILD MUSCLES

There are countless delicious recipes to make the switch painless. Add a weight-lifting exercise regime and you will sculpt your body into an object of desire. And last; fasting is a great option to regaining your health.

Nearly everybody knows about honey, however, not everybody knows about bee pollen benefits. Do you know the advantages of bee pollen?

Bee pollen will not be appropriate for ladies who are or who can become pregnant. Discontinue and talk to your doctor in the event you experience negative effects. Bee pollen reactions are uncommon in comprehensive supplements in which bee pollen is simply one part.

Appalachian Trail

Another study found that vegetarians have higher levels of “natural killer cells” – special white blood cells that attack cancer cells – in their bloodstreams.

The proteins in legumes and grains, however, may be low in one or more of the amino acids, but because legumes and grains contain some amino acids, eating a variety of these foods throughout the day will provide the proper balance.

However, vegetarians have the risk of vitamin B12 deficiency, which the body needs to make red blood cells. It’s only found in animal foods. People who don’t get enough vitamin B12 feel weak and tired.

You can get plenty of vitamin B12 by eating foods that are fortified with this nutrient, such as fortified cereals, or/and you can take B12 supplements.

Avocados

If you have doubts about the fact that a food that contains so much fat could be good for you, ask a dietitian. He will tell you that adding some avocado to your diet, could improve your health.

Louisiana’s Gumbo Recipe

Louisiana Gumbo is said to be one of the greatest additions to American cooking. It is a stew or soup and its origin is said to be from the French when they began with the bouillabaisse in the 18th century. Then later the file’ powder of the Choctaw’ along with seafood was a welcome addition.

The recipe that has been given below is the Tennessee version of the Chicken and Ham Gumbo with a slight twist to it.

How to Store:

Healthy Heart Secrets

Healthy Heart, from the time when the fruits of fermentation were discovered, wine has been a welcome health guest. Not only at dinner tables but also at weddings, religious rituals, and even in doctors’ offices.

Not so long ago, however, scientists began to investigate the actual health benefits of drinking wine. And the findings they’ve uncorked are enough to make any wine lover raise his glass and say “Salut!”

According to research, the reason is that ethanol, or alcohol, in spirited drinks raises levels of good cholesterol, heart-protecting high-density lipoprotein (HDL). Beer and other alcoholic drinks have some benefits, but wine is the only one with health-promoting polyphenols.

Three of the most heart-healthy wines are Cabernet Sauvignon, Petite Syrah, and Merlot.

Make Your Meals More Exciting

Characteristics of the Flavored Woods

Here’s how to solve the eggshell sticker…

According to Ancient Roman healers, breast cancer could be cured by rubbing on pastes made from cabbage. Not long ago, modern scientists would have considered this practice as Folklore, but now they are not so sure.

Jon Michnovicz, president of the Foundation for Preventive Oncology in New York City says: “Studies have shown that if you make cabbage into a paste and rub it on the backs of laboratory animals, you can prevent the development of Tumors.

It’s no strange coincidence that many of the fish-eating populations located within the Arctic regions of the world have experienced fewer occurrences of heart disease.

This is primarily because seafood their main dietary food which is highly recognized for its high concentration in omega-3 fatty acids is widely renowned for not only lowering the cholesterol levels of the blood within the body but additionally for protecting the heart from diseases.

Research into the benefits of seafood discovered that individuals who consumed an extra portion of fish each week were found to lower their risk of heart disease by more than fifty percent.

7 steps of Savvy Nutrition, 14 tips of Balanced Body

Cheese is also not necessarily good and comes down to common sense. Besides the fact that it consists of milk, it may also contain mushrooms (like yeast) or other bacteria. Goat milk and cheese are a better replacement as their DNA is closer to the human one.

Always ask your body how it feels after ingesting different things and make observations on what works for you. If you have pain, feel tired, and have low energy after eating or drinking, then something is not working well for you, you may need to read, learn or observe more about it.

The more you practice the 7 steps of Savvy Nutrition, the more you look and feel way better!

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