Why Calcium Matters?

why calcium matters

 

Are you taking enough calcium? What are the health and fitness benefits of calcium? Let’s find out here.

Calcium: When You Take It, It Works

Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions-regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood.

Now, some conflicting and potentially misleading research is threatening to negate the efficacy of this vital mineral.

One factor that the study, published by the Women’s Health Initiative got right was that the government’s recommended daily dosage is necessary to receive the benefits associated with calcium consumption and supplementation.

Yet, more than half of the study participants did not adhere to the recommended calcium supplementation, making improvements in bone density a nearly impossible result.

Meanwhile, those that did comply experienced a whopping 29% lower risk of hip fractures.

Many people, both young and old, are failing to meet calcium intake requirements and the incidence of osteoporosis is climbing. During adolescent and teenage years, when 45% of bone mass is formed, meeting calcium requirements is essential.

According to the Journal of Pediatrics, however, only 10% of teenage girls and 30% of teenage boys are meeting adequate Calcium intake, which places them at serious risk for stunted growth, bone disease and, eventually, osteoporosis.

Calcium is available through dairy products and green, leafy vegetables-yet incorporating adequate amounts into a modern, hectic lifestyle, regardless of age, is often unrealistic. Calcium-fortified foods and supplements, however, can fill the gap.

“It’s very important that people do take a supplement if they’re not getting enough calcium in their diet,” says Nicholina Galinsky, R.N. “Unfortunately, most of us are not aware that we have osteoporosis until we break a bone.”

How Calcium Supplementation Can Affect Your Health Outlook

It seems more emphasis is placed on the importance of vitamin supplementation. While there is some information available about minerals, it is not as prevalent as what is published about vitamins.

Despite the reports that recommend vitamin and mineral supplementation for people who need them, many people don’t consider supplementing their diet with minerals.

Since it’s difficult to know how much of a particular mineral your body is lacking, many people are afraid they may take too much and become sick.

While taking minerals in excess can cause problems, a lack of sufficient minerals in the body can also have an effect on your general health.

Calcium is by far one of the most essential minerals in the body. The parts of the body that are most associated with sufficient calcium are healthy teeth and bones. Calcium also plays a vital role in blood clotting and muscle contraction.

An individual who has a calcium deficiency has an increased risk of developing osteoporosis, a condition characterized by weak bones that makes the individual prone to breaks.

Signs of muscle weakness, such as muscle spasms or cramps or also caused by calcium deficiency. Pregnant and postmenopausal women, young children, and the elderly have the greatest need for calcium.

In addition, anyone who does not consume at least 1200 milligrams each day should consider supplementation.

Calcium supplementation may be particularly important to individuals who are overweight. Recently, there have been reports that consuming the recommended daily amount of calcium can assist with weight loss.

The reports contend that the more calcium that is in the body, the better the body is able to metabolize fat. When there is an insufficient amount of calcium, the body stores more fat.

Although the studies are still relatively new, calcium has also been found to lessen the risk of colon cancer and heart disease.

If you discuss your health concerns with your medical doctor and it is determined that calcium supplementation is right for you, your doctor will probably recommend that you take vitamin D and K. Vitamins D and K assist with calcium absorption and are also beneficial to healthy bones.

It is very important that you do not take more calcium and vitamins D and K than recommended by your doctor. Excessive amounts of any of these can result in serious side effects.

 

Calcium helps the heart, nerves, muscles, and other body systems work properly.

Common Forms:   calcium citrate, calcium carbonate, calcium gluconate, calcium lactate, calcium chloride, calcium malate, calcium aspartate, calcium ascorbate.

Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99% of calcium in the body is deposited in these two places.

Calcium also helps the heart, nerves, muscles, and other body systems work properly. To function correctly, calcium must be accompanied by several other nutrients including magnesium, phosphorous, and vitamins A, C, D, and K.

The best sources of calcium are foods (see Dietary Sources), but supplements may be necessary for those who cannot meet their calcium needs through diet alone.

In fact, according to the National Institutes of Health, many people consume less than half the amount of calcium recommended to build and maintain healthy bones.

Heavy use of caffeine can diminish calcium levels. Therefore, higher amounts of calcium may be needed if you drink a lot of coffee.

Also, a diet high in protein can increase loss of calcium through the urine. Excessive intake of sodium, phosphates (from carbonated beverages) and alcohol, as well as the use of aluminum-containing antacids also contribute to increased excretion of calcium.

Calcium deficiency can be found in people with malabsorption problems, such as Crohn’s disease, celiac disease, and surgical intestinal resection. Prolonged bed rest causes loss of calcium from the bones and the elderly are less able to absorb calcium.

Symptoms of calcium deficiency include muscle spasm or cramping, typically in hands or feet, hair loss (alopecia), dry skin and nails, which may also become deformed, numbness, tingling, or burning sensation around the mouth and fingers, nausea and vomiting, headaches, yeast infections (candidiasis), anxiety, convulsions/seizures, and poor tooth and bone development.

Uses

Obtaining adequate calcium can help prevent and/or treat the following conditions:

Osteoporosis

An inadequate supply of calcium over the lifetime is thought to play a significant role in contributing to the development of osteoporosis. Calcium is necessary to help build and maintain healthy bones and strong teeth.

Studies have shown that calcium, particularly in combination with vitamin D, can help prevent bone loss associated with menopause, as well as the bone loss experienced by elderly men.

If adequate amounts of calcium are not being obtained through the diet, calcium supplements are necessary.

Premenstrual Syndrome (PMS)

Calcium levels often measure lower the week prior to one’s menstrual period compared to the week after.

Studies suggest that calcium supplementation helps relieve mood swings, food cravings, pain or tenderness, and bloating associated with premenstrual syndrome.

High Cholesterol

Preliminary studies in animals and people suggest that calcium supplements, in the range of 1,500 to 2,000 mg per day, may help to lower cholesterol.

The information available thus far suggests that keeping cholesterol levels normal or even low by using calcium supplements (along with many other measures such as changing your diet and exercising) is likely to be more beneficial than trying to treat it by adding calcium once you already have elevated cholesterol. More research in this area is needed.

Stroke

In a population based study (one in which large groups of people are followed over time), women who take in more calcium, both through the diet and with added supplements, were less likely to have a stroke over a 14 year time course.

More research is needed to fully assess the strength of the connection between calcium and risk of stroke.

Colon Cancer

Although some studies are conflicting, mounting evidence suggests that people who consume high amounts of calcium, Vitamin D, and milk in their diets are significantly less likely to develop colorectal cancer than those who consume low amounts of the same substances.

Although it is best to obtain calcium from the diet, the suggested amounts for the prevention and treatment of colorectal cancer (namely, 800 IU/day of vitamin D and 1,800 mg/day of calcium) will most likely require supplementation.

Obesity

Both animal and human studies have found that dietary calcium intake (from low-fat dairy products) may be associated with a decrease in body weight.

These effects cannot necessarily be attributed to calcium alone since dairy sources of calcium contain other nutrients (including magnesium and potassium) that may be involved in the weight loss.

A review of all studies up to the year 2000 did conclude, however, that supplementation of 1,000 mg of calcium can facilitate as much as 8 kilograms (17.6 pounds) of weight loss and 5 kilogram (11 pound) loss of fat.

Dietary Sources

The richest dietary sources of calcium include cheeses (such as parmesan, romano, gruyere, cheddar, mozzarella, and feta), wheat-soy flour, and blackstrap molasses.

Some other good sources of calcium include almonds, brewer’s yeast, bok choy, Brazil nuts, broccoli, cabbage, dried figs, kelp, dark leafy greens (dandelion, turnip, collard, mustard, kale, Swiss chard), hazelnuts, ice cream, milk, oysters, sardines, canned salmon soybean flour, tahini, and yogurt.

Foods that are fortified with Calcium, such as juices, soy milk, rice milk, tofu and cereals, are also good sources of this mineral.

Calcium may also be obtained from a variety of herbs, spices, and seaweeds. Examples include basil, chervil, cinnamon, dill weed, fennel, fenugreek, ginseng, kelp, marjoram, oregano, parsley, poppy seed, sage, and savory.

New Life Health Centers has no means of independently evaluating the safety or functionality of the products offered by their suppliers and affiliates and thus can neither endorse nor recommend products.

Information presented is of a general nature for educational and informational purposes only.

Statements about products and health conditions have not been evaluated by the US Food and Drug Administration. Products and information presented herein are not intended to diagnose, treat, cure, or prevent disease.

If you have any concerns about your own health, you should always consult with a physician or other healthcare professional.

 


TAKEAWAY QUESTIONS

  • Are your dietary consumption includes enough Calcium?
  • Or do you take additional calcium supplementation?
  • What are your favorite high-calcium foods?
  • Are you aware of the importance of Calcium to your body processes?
  • Are you aware of the health benefits of Calcium?

 

 

What Are The Best Tips Before A Detox Program?

tips before detox program

Detoxification For Health!

How do I choose a detox method?

If you are trying a detox for the first time, it is best to take a gentle, gradual approach. The detox diet plan is a basic detox diet that many people recommend.

Detox diets can target the different organ systems involved in detoxification: the skin, liver, kidneys, colon, lungs and lymph system.

A natural health care practitioner can design a program that suits your needs by targeting specific organ systems.

For example, a person with a skin condition may benefit from a program that addresses the liver, intestines, and skin.

Other forms of detox include juice fasts, macrobiotic diet, colon cleanse, and liver flush. If you can’t go without meat, at least avoid red meat, and consider steering clear of dairy and wheat for maximum benefits.

If you are a heavy smoker or take drugs regularly, it will be a huge shock to the system to give up at the same time as detoxing. Take one step at a time – giving up your particular vice will be a detox in itself.

Headaches?

Food additives, sugar, alcohol, caffeine withdrawal, constipation, hormonal imbalance and exposure to irritants such as pollution, perfume or after-shaves are all causes of headaches that can often be relieved by detoxification.

Sauna

Saunas enhance circulation and oxygenate the tissues. They open the nasal passages and assist the sinuses to drain. A major eliminative organ, most people’s skin is very inactive. Many do not sweat. This may be due to synthetic or tight clothing that does not breathe.

Sedentary living and sun damage also inactivate the skin. Hundreds of chemicals affect the skin from lotions, soaps, and creams to deodorants. Others are cleaning solvents, detergent residues and chemicals from bathing water.

There are tons of detox diets out there. Typically they involve 1 or 2 days on a completely liquid diet and another 4 or 5 days adding brown rice, fruit, and steamed vegetables (all organic) to the diet.

After a week of eating only these foods, you gradually reintroduce other foods – except for red meat, wheat, sugar, eggs, and all prepackaged or junk foods – into your diet.

Detox To Lose Weight

Detoxification programs have been promoted as the remedy to today’s unhealthy lifestyles for years.

Proponents of detoxification note that a good detox can help increase energy, slow the aging process, aid the digestive system and help relieve the symptoms of diabetes and asthma. One of the greatest benefits of a good detoxification program is weight loss.

Your body is equipped with several systems to help it naturally detox. However, today’s stressful lifestyles and unhealthy eating habits often overburden your natural systems.

As your body struggles to keep up with the toxic matter flowing through your systems it often falls behind. Toxic waste begins to back up and the balance of your body is disrupted.

A good detox will help restore the body’s balance, eliminate the waste building up and make your systems run much more efficiently. During autopsies, coroners often find colons that are more than 75% clogged with waste matter.

This causes the systems that clean your blood and intestinal tracts to back up. Nutrients can’t be absorbed as efficiently and we gain weight, become tired and irritable. Health issues often follow.

Cleaning the colon and the liver often completely relieves these clogs and allows  your body to return to optimum functioning.

Nutrients are used efficiently and many find that the detox program has such great results that they simply don’t crave sugar and fried foods after the detoxification.

Many report feeling so good after detoxifying that they are motivated to eat more carefully.

With the toxins being flushed out of the body, many report a dramatic increase in energy level, encouraging many to exercise and further assist their detox in reducing weight.

Researchers have found that as the level of toxins in the body rises, more fat is manufactured to protect the body. Weight gain is a natural by-product of toxin buildup.

Removing the toxins from the body allows the body to release the excess fat, resulting in a natural weight loss.

There are many detoxification programs on the market. Choose a gentle, well researched program that includes a parasite remover as well. You’ll be pleasantly surprised at your increased energy and amount of weight loss!

healthy and fit

Detoxify Your Body and Treat Your Ailments

If you are like many people, you’re tired, maybe overweight, caffeine addicted and stressed out. You just don’t feel your best.

You may even have more serious health problems like irritable bowel system or high blood pressure.  Want a natural alternative to more over-the-counter and prescription drugs?  Try detoxifying your body.

An internal body cleansing can have many great benefits.  Cleansing your body of toxic buildup can provide relief from fatigue, tension, headaches, constipation, skin problems and acne and PMS, just to name a few.

By assisting your body in this natural process, you’ll be strengthening your organs and boosting your immune system.

Substances that are potentially toxic to your bodies are everywhere.  Pollution, petroleum based products, pesticides and other compounds are harmful to your bodies.

Your organs, including the colon and liver, are responsible for removing the toxins and waste materials from your body.

But when these organs aren’t functioning up to standard you become tired, break out, and have digestive problems.  More serious illnesses may result.

In your body, enzymes attach themselves to certain toxic substances.  The resulting material is processed in the liver and colon to be eliminated.

Unfortunately, sometimes the liver and colon cannot process all of the waste that is present, either because they are just overwhelmed, or there is a lack of required nutrients.  The toxic compounds can’t be processed, so they build up to unhealthy levels.

Detoxification provides the liver, colon and other organs with the enzymes, nutrients and support that they need to eliminate the waste build-up and to function efficiently again.

Don’t procrastinate any longer.  Detoxify your body and reap the benefits of a clean engine!

healthy colon

When You Are Ready To Detoxify Choose A Herbal Cleanse

Deciding upon a cleansing program can be confusing, for every program there are drawbacks and benefits that will affect every person differently.

Certain steps must be followed. Strict diets must be adhered to as well as the importance of maintaining the proper amount of fluids daily.

The herbal cleanse program is probably the most user friendly because you have the freedom to choose from a wider variety of foods and supplements.

Cleansing the body can be, accomplished in several ways.  You could go to your family doctor and get a prescription.

You will most likely receive strong laxatives, enemas, or a pill.  This method is not only expensive but brutal on your system.  During the process it’s wise not to stray more than 20 feet from the bathroom.

Another option is a diet comprised solely of fluids.  These are acceptable for short term (less than a week) but the human body was designed for solid food.  Go long enough without and you run the risk of dysentery or diarrhea.

Just imagine, how difficult it would be to maintain these liquid only diets, in addition to getting used to lack of solid food having diarrhea and cramping makes maintaining any program almost impossible.

This is also very dangerous and not recommended. Your body must have the major, healthy food choices to survive.

However, the herbal cleanse is the solution to your body cleansing situation.  Using natural herbal supplements and whole fresh foods you can detoxify using a safe and effective method that is healthy for your body.  Allowing you to eat and still cleanse your body at once.

Remember that to see results from your herbal cleanse you must maintain strict adherence to the program so before committing to any particular program walk through the entire process from the beginning to the end to ensure that you’re comfortable with what will be required.

Most herbal cleanses can be completed in less than 2 weeks and are simple to follow.

The best herbal cleanses are supplemented with fresh, nutritious fruits, vegetables, juices, and water to ensure your body has everything needed to survive and flourish during the cleansing process.

You may feel tired at the beginning of any cleansing program, but you’ll begin to perk up as your body begins to dispose of the gunk in your system.

The cleanse helps your body run properly again and will boost your energy levels drastically.  After only a few days, you’ll notice a feeling of lightness and increased energy.  Take advantage of this and use it to get things done.

vegetable-salad_vegetarianism

 

Detoxification: 8 Starter Tips

You have been experiencing frequent headaches, weight gain, constipation and skin problems, amongst a whole host of health problems.

And you are pretty convinced that some of these problems are due to a diet of high in saturated fats, environmental pollution and a stressful lifestyle.

These factors have inadvertently contributed to a toxin build-up in your body and you would like to cleanse your body through a detox program.

But before you plunge right into just any cleansing technique, here are some general tips that you must first consider:

 

  1. Start with a cleansing technique that is not too drastic or extreme for your present condition.
  2. On the other hand, do not choose a technique that is too mild and would therefore be ineffective. You can always start with a gentle cleansing program but build it up gradually.
  3. If you are a female, do not detoxify when you are pregnant or having your period.
  4. Always budget enough time for the cleansing process to take place. For instance, in a bowel cleanse, you may have to allow about 4 hours for purging to take place.
  5. Do not rush into a cleansing technique. As in the above example, during the 4 hours, plan to take things slowly.  No heavy tasks! Be near a toilet if necessary.
  6. Before starting on cleansing, make sure you go through all instructions and have all the foods necessary for your detoxification. You don’t want to have to rush out to the supermarket in the middle of a cleanse.
  7. Work closely with a trained health practitioner, giving him or her full details of the health problems that you are facing.
  8. Most importantly, decide with your health practitioner the order in which you should cleanse your body. Cleansing of the different parts of the body can include colon cleansing, liver cleansing, kidney cleansing, lung cleansing and skin cleansing. The right order will result in a more effective and complete detoxification for your body.

 

Now, what are you waiting for, plan your detox program and take the necessary actions for you to be fit and healthy, well and great!

 


POINTS TO REMEMBER

How do I choose a detox method?

  • Detox diets can target the different organ systems involved in detoxification: the skin, liver, kidneys, colon, lungs and lymph system.
  • Other forms of detox include juice fasts, macrobiotic diet, colon cleanse, and liver flush.
  • Saunas enhance circulation and oxygenate the tissues.

Detox To Lose Weight

  • A good detox will help restore the body’s balance, eliminate the waste building up and make your systems run much more efficiently.
  • Cleaning the colon and the liver often completely relieves these clogs and allows your body to return to optimum functioning.
  • Researchers have found that as the level of toxins in the body rises, more fat is manufactured to protect the body.

Detoxify Your Body and Treat Your Ailments

  • Cleansing your body of toxic buildup can provide relief from fatigue, tension, headaches, constipation, skin problems and acne and PMS, just to name a few.
  • Detoxification provides the liver, colon and other organs with the enzymes, nutrients and support that they need to eliminate the waste build-up and to function efficiently again.

When You Are Ready To Detoxify Choose A Herbal Cleanse

  • Using natural herbal supplements and whole fresh foods you can detoxify using a safe and effective method that is healthy for your body.
  • The best herbal cleanses are supplemented with fresh, nutritious fruits, vegetables, juices, and water to ensure your body has everything needed to survive and flourish during the cleansing process.

TAKEAWAY QUESTIONS

  • Are you aware of the benefits of detoxification?
  • Are you planning to go through a detox program soon?
  • Have you chosen the best detox program that would best suit your needs
  • Have you tried the herbal cleanse option?
  • How are you going to prepare for an upcoming detoxification process?

 

20 Amazing Granola Recipes To Try

granola recipes

Are you fond of granolas? Great!

Then, check these 20 granola recipes here that you could have for your breakfast or snack.

Sugar Free Granola

Ingredients

1 cup chopped dates

1 cup water

8 cups rolled oats

1/2 cup chopped walnuts

1 cup raisins

1 cup wheat germ

1/2 cup sunflower seeds

1/2 cup slivered almonds

2 cups shredded coconut

1/4 cup vegetable oil

1/4 cup frozen apple juice concentrate, thawed

 

Directions

Preheat the oven to 350 degrees F (175 degrees C).

In a small saucepan over medium heat, combine the dates and water.

Cook stirring occasionally until the mixture forms a thick paste.

Remove from heat and set aside.

In a large bowl, mix together the oats, walnuts, raisins, wheat germ, sunflower seeds, and coconut.

Spread out in a thin layer onto a baking sheet.

If your baking sheet is small, this can be done in batches.

Bake for 7 minutes in the preheated oven, or until lightly toasted.
Transfer the mixture back into the bowl, and mix in the date paste, apple juice concentrate, and oil.

Return to the baking sheet and bake for an additional 7 to 10 minutes, stirring occasionally until lightly browned.

Granola will become more crispy as it cools. Store in an airtight container.

 

Coconut Granola

Ingredients

8 cups quick-cooking oats

1 cup oat bran

1 cup unsweetened flaked coconut

3/4 cup chopped almonds

1/2 cup coconut milk

1/4 cup virgin coconut oil

1/4 cup vegetable oil

1/2 cup barley malt syrup or maltose syrup

1/2 cup honey

1 teaspoon vanilla extract

1/2 cup dried cranberries

 

Directions

Preheat the oven to 350 degrees F (175 degrees C).

In a large bowl, stir together the oats, oat bran, coconut and almonds.

Divide between two large baking sheets, and spread into an even layer.

Bake for 7 or 8 minutes in the preheated oven, until lightly toasted.

Allow to cool for a few minutes, then return to the large bowl.

While the oats are toasting, combine the coconut milk, coconut oil, vegetable oil, malt syrup and honey in a saucepan.

Cook over medium heat, stirring until it comes to a boil. Boil for 2 minutes.

Remove from heat, and stir in the vanilla.

Pour the syrup over the granola in the bowl, and stir until the dry ingredients are fully coated.

Divide between the two baking sheets, and spread evenly.

Bake for 8 minutes in the preheated oven, or until fragrant and toasted.

Cool in the pans, then mix in the dried cranberries.

Store in an airtight container at room temperature.

Granola-Chocolate Cookies

Ingredients

1 cup butter, softened

3/4 cup white sugar

3/4 cup packed brown sugar

1 egg

1 teaspoon vanilla extract

1 1/2 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon salt

1 3/4 cups granola

1 cup semi-sweet chocolate chips

1/2 cup chopped, unsalted dry-roasted peanuts

 

Directions

Preheat oven to 375 degrees F (190 degrees C).

In a medium bowl, cream together the butter, brown sugar and white sugar.

Beat in the egg and vanilla.

Combine the flour, salt and baking soda, stir into the creamed mixture.

Finally, stir in the granola, chocolate chips and peanuts.

Drop dough by heaping teaspoonfuls onto greased cookie sheets, about 2 inches apart.

Bake 12 to 15 minutes in the preheated oven, until cookies are lightly browned around edges.

Remove cookies to wire racks and allow to cool.

 

Honey Peanut Granola

Ingredients

3 cups quick cooking oats

1/2 cup chopped peanuts

1/4 cup wheat germ

1/3 cup honey

1/3 cup brown sugar

1/4 cup vegetable oil

2 tablespoons warm water

1/2 teaspoon salt

1 teaspoon vanilla extract

 

Directions

Preheat oven to 250 degrees F (120 degrees C).

Lightly grease a baking sheet.

In a large bowl, combine oats, peanuts, and wheat germ.

In a separate bowl, combine honey, brown sugar, vegetable oil, water, salt, and vanilla. Stir well; then pour into the oat mixture, and stir.

Spread out on a cookie sheet.

Bake for 1 hour, stirring every 15 minutes.

Remove from oven, and cool before serving.

Granola Cereals Bar

Ingredients

1/2 cup packed brown sugar

1/2 cup creamy peanut butter

1/4 cup light corn syrup

1 teaspoon vanilla extract

2 cups old-fashioned oats

1 1/2 cups crisp rice cereal

1/4 cup miniature chocolate chips

 

Directions

In a microwave-safe bowl, combine the brown sugar, peanut butter and corn syrup.

Cover and microwave on high for 2 minutes or until mixture comes to a boil, stirring once.

Stir in the vanilla; add oats and cereal.

Fold in chocolate chips.

Press into a 9-in. square pan coated with nonstick cooking spray.

Cool and cut into bars.

 

Crunchy Honey Wheat Bread

Ingredients

1 1/4 cups warm water (110 degrees F/45 degrees C)

2 tablespoons vegetable oil

3 tablespoons honey

1 1/2 teaspoons salt

2 cups bread flour

1 1/2 cups whole wheat flour

1 tablespoon vital wheat gluten

1/2 cup granola

1 (.25 ounce) package active dry yeast

 

Directions

Place ingredients in bread machine pan in the order suggested by the manufacturer.

Select whole wheat or dough cycle on bread machine. Start.

To bake bread in oven: select dough or manual cycle.

Once cycle is complete, shape dough and place in a greased loaf pan.

Allow to rise in a warm spot until doubled in size.

Bake in a preheated 350 degrees F (175 degrees C) oven for 35 to 45 minutes or until a thermometer inserted in the center of the loaf reads 200 degrees F (95 degrees C).

 

Honey Nut Granola

Ingredients

4 cups rolled oats

1 cup sliced almonds

1 cup chopped pecans

1 cup raw sunflower seeds

1/3 cup canola oil

1/2 cup honey

1 teaspoon vanilla extract

1 tablespoon ground cinnamon

 

Directions

Preheat oven to 300 degrees F (150 degrees C).

In a large bowl, stir oats, nuts and sunflower kernels together.

In a separate bowl, mix together oil, honey, vanilla and cinnamon.

Add to dry ingredients; mix well. Spread mixture onto two ungreased baking sheets.

Bake in preheated oven, for 10 minutes, remove from oven and stir.

Return to oven and continue baking until golden, about 10 minutes.

Remove from oven and let cool completely before storing.

 

Easy Granola Bars

Ingredients

3 cups quick-cooking oats

1 (14 ounce) can sweetened condensed milk

2 tablespoons butter, melted

1 cup flaked coconut

1 cup sliced almonds

1 cup miniature semisweet chocolate chips

1/2 cup sweetened dried cranberries

 

Direction

Preheat oven to 350 degrees F (175 degrees C).

Grease a 9×13 inch pan.

In a large bowl, mix together the oats, sweetened condensed milk, butter, coconut, almonds, chocolate chips and cranberries with your hands until well blended.

Press flat into the prepared pan.

Bake for 20 to 25 minutes in the preheated oven, depending on how crunchy you want them.

Lightly browned just around the edges will give you moist, chewy bars.

Let cool for 5 minutes, cut into squares then let cool completely before serving.

Strawberry Granola Square

Ingredients

1 1/2 cups granola without raisins 3/4 cup all-purpose flour

1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon

5 tablespoons cold butter

1 cup strawberry preserves

 

Directions

In a large bowl, combine the granola, flour, brown sugar and
cinnamon.

Cut in butter until crumbly. Set aside a third of the mixture for topping.

Press remaining mixture into a well-greased 9-in. square baking pan.

Bake at 375 degrees F for 10 minutes.

Spread preserves over crust; sprinkle with reserved granola mixture.

Bake 15 minutes longer or until filling is bubbly around the edges.

Cool on a wire rack. Cut into squares. Store in the refrigerator.

 

Sweet and Salty Granola

Ingredients

3/4 cup brown sugar

1/4 cup water

3 cups rolled oats

1/2 teaspoon salt

1 cup chopped walnuts

2 teaspoons ground cinnamon

1 tablespoon honey

2 teaspoons vanilla extract

 

Directions

Preheat an oven to 275 degrees F (135 degrees C).

Cover a 10×15 inch pan with wax paper.

Mix brown sugar and water in a microwave safe bowl.

Cook in microwave to dissolve the sugar, about 1 minute.

Combine oats, salt, walnuts, and cinnamon in a large bowl.

Stir in sugar mixture, honey, and vanilla extract. Mix well.

Pour mixture onto the prepared pan, spreading evenly.

Create clusters by squeezing small handfuls of the oat mixture together.

Bake in the preheated oven for 20 minutes.

Remove from oven and gently stir granola using a spoon.

Return to the oven and bake for an additional 25 minutes.

The granola will be slightly browned and will continue to harden as they cool.

 

Good Morning Wrap

Ingredients

2 (10 inch) flour tortillas

1 cup cottage cheese, divided

1 cup chopped fresh pineapple, divided

1/2 cup granola cereal, divided

2 tablespoons brown sugar, divided

2 bananas, sliced lengthwise

 

Directions

Place the tortillas into a microwave oven, and heat on high until warmed and pliable, 10 to 15 seconds.

Spread each tortilla with cottage cheese and pineapple, sprinkle with granola cereal and brown sugar, and top with a sliced banana.

Fold the top and bottom of each tortilla down, enclosing the filling, and roll the wrap tightly into a compact cylinder.

Slice each wrap in half across the middle to serve.

 

Granola Peach Bread

Ingredients

1 (16 ounce) can sliced peaches

2 cups all-purpose flour

2/3 cup sugar

2 teaspoons baking powder

1/4 teaspoon ground cloves

1/4 teaspoon salt

2 tablespoons cold butter or stick margarine

2 eggs, beaten

1 cup granola without raisins

 

Directions

Drain peaches, reserving 1/2 cup syrup (discard remaining syrup or  save for another use). Chop peaches; set aside.

In a bowl, combine the flour, sugar, baking powder, cloves and salt.

Cut in butter until the mixture resembles coarse crumbs.

Stir in eggs and reserved syrup. Fold in granola and peaches.

Pour into a greased 9-in. x 5-in. x 3-in. loaf pan.

Bake at 350 degrees F for 60-65 minutes or until a toothpick inserted near the center comes out clean.

Cool for 10 minutes before removing from pan to a wire rack.

Honey-Lime Granola with Almonds

Ingredients

3 cups rolled oats

1 cup sliced almonds
1/4 cup wheat germ

1/2 cup shredded unsweetened coconut

1/2 cup oat bran

3 tablespoons flax seeds

1/2 cup honey

1/4 cup vegetable oil

2 tablespoons frozen limeade concentrate

1/2 teaspoon salt

1 teaspoon vanilla extract

1 small lime, zest and juice

 

Directions

Preheat an oven to 250 degrees F (120 degrees C).

Lightly grease a foiled-lined baking sheet.

Mix oats, almonds, wheat germ, coconut, oat bran, and flax seeds together in a large bowl.

Whisk together honey, vegetable oil, limeade concentrate, salt, vanilla, lime zest, and lime juice in a separate bowl.

Pour lime mixture into the oat mixture and stir well. Spread oats on to the prepared pan.

Bake in the preheated oven until golden brown and lightly crispy, about 1 hour and 30 minutes, stirring every 15 minutes.

Remove from the oven and allow to cool.

Store in an airtight container at room temperature.

 

PB&J Bars

Ingredients

1 (18 ounce) package refrigerated sugar cookie dough, divided

2/3 cup strawberry jam

3/4 cup granola without raisins

3/4 cup peanut butter chips

 

Directions

Line a 9-in. square baking pan with foil and greased the foil.

Press two-thirds of the cookie dough into prepared pan.

Spread jam over dough to within 1/4 in. of edges.

In a mixing bowl, beat the granola, peanut butter chips and remaining dough until blended.

Crumble over jam.

Bake at 375 degrees F for 25-30 minutes or until golden brown.

Cool on a wire rack. Using foil, lift out of pan.

Cut into bars and remove from foil.

 

Cinnamon Maple Granola

Ingredients

1 cup old-fashioned oats

1/2 cup chopped walnuts

1/4 cup flaked coconut

1/4 cup pure maple syrup

1 tablespoon corn syrup

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

 

Directions

Combine oats, walnuts and coconut in a greased 13-in. 9-in. x 2-in. baking pan. Set aside.

In a saucepan over medium heat, combine syrups and cinnamon; bring to a boil.

Cook and stir for 1 minute.

Remove from the heat; stir in vanilla. Pour over oat mixture and toss to coat.

Bake at 275 degrees F for 30-40 minutes or until golden brown, stirring every 10 minutes.

Cool, stirring occasionally.  store in an airtight container.

 

Vanilla Granola

Ingredients

6 cups quick cooking oats

1 cup chopped walnuts

1/2 cup flaked coconut

1/2 cup sesame seeds

2/3 cup vegetable oil

1/2 cup honey

1/2 cup packed brown sugar

2 tablespoons water

1 1/2 teaspoons vanilla extract

 

Directions

In a large bowl, toss oats, walnuts, coconut, and sesame seeds.

In a saucepan over medium heat, cook oil, honey, brown sugar, water and vanilla until well mixed.

Pour over oat mixture and stir to coat evenly.

Pour into two greased 13-in. x 9-in. x 2-in. baking pans.

Bake at 275 degrees F for 50-60 minutes or until golden brown, stirring every 15 minutes.

Cool, stirring occasionally. Store in an airtight container.

 

Granola Muffin Frittatas

Ingredients

8 eggs

2/3 cup milk

1/2 teaspoon salt

3 1/2 cups granola with nuts and dried fruit

 

Directions

Heat oven to 350 degrees F.

Generously coat inside of 12 paper cupcake liners with cooking spray.

Place liners in the muffin pan.

Beat eggs, milk and salt in bowl until blended.

Add granola and mix well.

Spoon into cupcake liners.

Bake in 350 degrees F oven until wooden pick inserted in centers comes out clean, 20 to 25 minutes.

Remove cups from muffin pan; cool on wire rack. Serve warm.

 

Crunchy Berry Parfait

Ingredients

1/3 cup reduced-fat granola cereal

1 (8 ounce) carton reduced-fat vanilla yogurt

1/2 cup fresh raspberries

1/2 cup fresh blackberries or blueberries

 

Directions

Place 2 tablespoons of granola in each of two parfait glasses.

Top each with about 2 tablespoons yogurt.

Combine the berries; divide a third of the mixture between the two glasses.

Repeat yogurt and berry layers.

Top with the remaining yogurt, berries and granola.

 

Homemade Chewy Granola

Ingredients

1/2 cup packed brown sugar

1/3 cup peanut butter

1/4 cup corn syrup

1/4 cup butter, melted

1 teaspoon vanilla extract

1 1/2 cups quick-cooking oats

1/4 cup sunflower kernels

1/4 cup raisins

3 tablespoons toasted wheat germ

1 tablespoon sesame seeds

1/2 cup semisweet chocolate chips

 

Directions

In a small mixing bowl, combine the brown sugar, peanut butter, corn syrup, butter and vanilla.

Stir in the oats, sunflower kernels, raisins, wheat germ and sesame seeds.

Fold in chocolate chips.

Press into an 8-in. square baking dish coated with nonstick cooking spray.

Bake at 350 degrees F for 15-20 minutes or until set and edges are browned.

Cool completely on a wire rack. Cut into bars.

 

Vegan Granola

Ingredients

cooking spray

3 cups rolled oats

2/3 cup wheat germ

1/2 cup slivered almonds

1 pinch ground nutmeg

1 1/2 teaspoons ground cinnamon 1/2 cup apple juice

1/2 cup molasses

1 teaspoon vanilla extract

1 cup dried mixed fruit

1 cup  quartered dried apricots

 

Directions

Preheat oven to 350 degrees F (175 degrees C).  Prepare two cookie sheets with cooking spray.

In a large bowl, combine oats, wheat germ, almonds, cinnamon and nutmeg.  In a separate bowl, mix apple juice, molasses and extract. Pour the wet ingredients into the dry ingredients, stirring to coat.

Spread mixture onto baking sheets.

Bake for 30 minutes in preheated oven, stirring mixture every 10 to

15 minutes, or until granola has a golden brown color.  Let cool. Stir in dried fruit.  Store in an airtight container.

 

 

 

What Are The Nutritional Benefits Of Tomatoes?

benefits of tomatoes_c

Today, we look for versatility, variety and convenience in the foods we eat. Tomatoes top the list of versatile foods because they are not only good for you, they complement almost any meal or occasion.

There are more than a dozen varieties of tomatoes. Slices of large, round tomatoes are great on the grill, Roma or plum tomatoes make delicious sauces, and cherry or grape tomatoes make a convenient snack.

Tomatoes’ versatility makes them ideal for all eating and entertaining occasions, whether used as an ingredient, an accompaniment or as a stand-alone.

To ensure the best flavor, never refrigerate. The tomato makes an enzyme that produces flavor as it ripens. Once the temperature falls below 55 degrees, it permanently stops producing that enzyme.

The tomato has been called many things throughout history:  Peruvian apple, love apple, and even, by many people at least, a vegetable.  Today, however, this lovely fruit is fast becoming known as Superfood!

While not able to leap tall buildings in a single bound, this super hero of the nutrition world is able to do some pretty amazing things.

For example, some studies show the tomato may help decrease the risk of prostate cancer, as well as breast, lung and stomach cancers.

And the Herald Sun reported in 2003 that the yellow jelly around the seeds have yet another benefit:  They may stop blood cells from clumping together, which sometimes leads to strokes and heart attacks.

What is it about this little red fruit that makes it so amazing?

Lycopene! 

The word lycopene doesn’t sound very appetizing, but this powerful antioxidant is the chemical in tomatoes that not only is responsible for its red color, but also responsible for its disease-fighting powers.

Just ask an Italian.  Italian cooking relies very heavily on tomatoes and tomato products.  And, some studies have suggested that this heavy intake of tomatoes by Italians has resulted in a lowering of cancer of the digestive tract.

Now, you’re probably thinking you have to consume tons and tons of fresh tomatoes to enjoy any health benefits.  Not true.

In one research study it was reported that people who ate tomatoes at least every other day had greater lung capacity. And, the tomatoes don’t even have to be fresh!

Again, research shows that the lycopene in tomatoes is more easily absorbed by the body if processed into ketchup, sauce and paste.  So, not only are tomatoes a superfood, they’re an easy superfood to include in your diet.

Of course, fresh tomatoes are still beneficial, and packed with wonderful nutrients. Not to mention it’s delicious.

Just remember the one rule of fresh tomatoes:  don’t put them in the refrigerator.  The refrigerator destroys not only the flavor, it also destroys the nutrients.

Go ahead, do something good for your health tonight.  Have a tomato.

Why do you need to eat tomatoes?

Do you eat tomatoes? Of course you have known that tomatoes are now eaten easily around the world. You can find tomatoes everywhere as part of fruits and vegetables.

Some experts said that tomato is known as a source of power of nutrition, as it contains a large number of vitamins and minerals that can support our body’s health.

Tomatoes have been first cultivated in Peru, and then brought to Mexico. Now, tomatoes are sold everywhere. In grocery stores, tomatoes are often picked unripe, and ripened in storage with ethylene.

 

Which one is better, unripe or ripe?

Tomatoes that are ripened in storage with ethylene, plant hormone produced by many fruits and acts as the cue to begin the ripening process, tend to stay longer, but have poorer flavor than tomatoes ripened on the plant.

They may be recognized by their color, which is more pink or orange than the ripe tomato’s deep red.

Based on the nutrition content, red tomatoes have more vitamin A than green tomatoes. But in this case, green tomatoes have more protein.

If you eat tomatoes every day, it is beneficial in preventing cancer to 50%. Tomatoes will fight different kinds of cancer and protect your heart from heart attack.

Why tomatoes are beneficial for health?

Tomatoes contain various kinds of ingredients.

Here are some of them:
  • Lycopene, one of nature’s most powerful antioxidants. It is beneficial to fight different kind of diseases, most of all to fight cancer.
  • Fiber in tomatoes prevents diabetes, asthma, colon cancer, and lowers the amount of cholesterol from the body.
  • Vitamin C and A, antioxidants which fight free radical. They fight against aging, soothe skin and hair.
  • Potassium, vitamin B6, folate, and niacin have proven effect in lowering cholesterol level, lowering blood pressure and works against heart disease.
  • Vitamin K in tomatoes helps to build bone.
  • Chromium and biotin make the body’s ability to process sugar and fat, which may improve fighting diabetes and help nerve function.
  • Riboflavin helps with energy metabolism and fights against migraine headaches.

If you consume ripe, unripe or tomato-based food products like tomato sauce or tomato pasta all deliver many nutrients with multiple mechanisms of action to prevent you from different kinds of diseases.

tomatoes_potent food

Improve Overall Health with Tomatoes

Tomatoes have countless health benefits that have made it a significant addition of diets throughout the medical world.

It is low in calories, and considered as an excellent food for people who want to lose weight and improve their overall health.

Because of its nutritional benefits, tomatoes are considered by many as a medicinal food. Lycopene, one of the most potent antioxidants in nature is found it tomatoes.

Antioxidants are important in both humans and plants and may help prevent cell damage that can be caused by oxidative stress.

Lycopene is vital antioxidant that helps fight cancerous cell formation and other kinds of health ailments.

This component is responsible for the tomatoes’ red color and also contains its disease-fighting properties. Lycopene is essential in preventing the development of many cancers and other health ailments.

Examples of cancers that can be prevented by tomatoes are:

Breast cancer

Cervical cancer

Colon cancer

Esophagus cancer

Pharynx cancer

Prostate cancer

Mouth cancer

Rectum cancer

Stomach cancer

 

In addition to lycopene, tomatoes are also high in vitamins A and C, this fruit is also cholesterol free. The vitamin content of this fruit is adequate for keeping individuals healthy.

Many health studies show that one tomato is enough to supply the human body’s daily vitamin C requirement. These high levels of vitamin C help the body increase its immune system naturally.

This fruit also contains folic acid, which is considered by many health specialists as a necessary component for the recovery of human body cells.

Other nutrients like sodium phosphorus, calcium, magnesium, oxalic acid, and sulfur can be found in a single tomato.

Tomatoes are beneficial to the heart and its juice is used by many to treat high blood pressure.

Unlike several vegetables and fruits, some of the health benefits of tomatoes seem to be boosted whenever they are cooked, especially when it comes to prostate cancer prevention. This kind of cancer is the most frequent cancer experienced by many men.

Some medical studies suggest that regular tomato consumption may promote proper prostate function.

In addition to cancer prevention, tomato can also reduce excessive prostate enlargement, which is very common in men beyond 50 years of age.

Tomatoes are used as a skin care alternative because of the antioxidants it contains. It brightens dull skin and other skin imperfections because of the vitamin C it contains.

The calorie content of tomatoes makes it a favorite alternative for skin care. It also contains vitamin A, C, E, K, B1, B6, B3, B2, iron, manganese, and potassium.

These components are necessary for building healthy skin. These natural acidic properties of tomato rids the skin of excessive oil and also takes off the natural dead cells, shrunk pores, and also tones skin.

One of the primary reasons for adding fruits and vegetables like tomatoes in one’s diet is they contain many phytochemicals.

Because of these phytochemicals, vegetables may prevent the body from getting various ailments that is the reason why it is very important to consume plenty of vegetables in one’s food regimen because of the mineral content.

Tasty Tomatoes Add Variety to Meals

Tomatoes are an important dietary source of lycopene, an antioxidant being studied for its ability to keep tissues healthy.

Tomatoes also are high in vitamins and fiber – one medium red tomato has 20 percent of the daily requirements of vitamin A, 40 percent of the daily requirements of vitamin C and as much fiber as a slice of whole wheat bread.

Bella Roma Di Pomodoro

You will need:

3 tablespoons extra virgin olive oil

3 medium garlic cloves, peeled and thinly sliced

12 Italian-style tomatoes (plum tomatoes), cut into chunks

1/8 teaspoon salt

1/8 teaspoon pepper

1 pound penne pasta

10 basil leaves, torn by hand into small pieces

1/4 cup chopped fresh parsley

 

You have to:

In a large skillet, heat olive oil and sauté garlic.

Add Bella Roma (plum) tomatoes, salt and pepper.

Simmer sauce for 10 to 15 minutes; do not overcook the tomatoes. Meanwhile, cook pasta according to package directions.

Spoon the sauce over pasta and sprinkle with parsley and basil.

This serves 6.

Nutritional information per serving: 364 calories, 8.3g total fat, 1.3g saturated fat, 20 percent calories from fat, 3 percent calories from saturated fat, 12g protein, 63g carbohydrates, 0mg cholesterol, 4g dietary fiber, 65mg sodium.

Tomatoes – No Refrigeration Required

Did you know that one of the most popular vegetables is actually a fruit?

Categorized by botanists as a fruit but eaten by consumers as a vegetable, tomatoes are appreciated for their combination of sweetness and acidity.

Any way you slice it, tomatoes are a delicious way to add nutrients to the diet. They are rich in vitamins A and C and are a good source of potassium. Tomatoes are also naturally low in sodium and contain no cholesterol.

Many people store tomatoes alongside other vegetables in their refrigerator’s crisper drawer, but that’s not the best place for them.

Tomatoes should be stored at room temperature to maintain maximum flavor. Cool temperatures inside your refrigerator will stop the ripening process and begin to decrease the flavor and change the texture. Try storing your tomatoes in a decorative bowl on the counter.

Tomatoes and bananas help each other ripen quicker. Tomatoes and bananas emit a naturally occurring ripening gas called ethylene and when you store the two together they both ripen rapidly.

If you need to ripen a tomato quickly, store it in a closed paper bag on the counter. The ethylene gas speeds up the ripening process when confined around the fruit in a closed bag.

Although tomatoes are native to Central and South America, they are now eaten throughout the world and are an ingredient in countless recipes.

Many people consider tomatoes an essential part of their vegetable gardens each summer and they are available at your local market year-round.

Pico de Gallo

Pico de Gallo is a fresh tomato salsa often served as a dip for tortilla chips but it’s also terrific spooned onto grilled fish, chicken or pork.

Ingredients:

8 Bella Roma (plum) tomatoes, chopped

1/4 cup red onion, finely chopped

2 jalapenos, minced

1/2 cup cilantro, chopped

Juice of 1/2 a lime

1/2 teaspoon salt

1/4 teaspoon ground black pepper

 

Instructions:

Mix all ingredients together and enjoy.

Serves: 1/2 cup of vegetables per serving

Nutrition Information per Serving: calories: 15, total fat: 0.2g, saturated fat: 0.03g, % of calories from fat: 8, % of calories from saturated fat: 1, protein: 1g, carbohydrate: 3g, cholesterol: 0 mg, dietary fiber: 1g, sodium 149mg.

 


TAKEAWAY QUESTIONS

Do you love tomatoes?

How often do you consume tomatoes?

Are you aware of its nutritional and health benefits?

What are your favorite recipes with tomatoes?

How do you store tomatoes at home?

 

 

How To Plan Healthy Meals?

plan healthy meals

How do you plan your meals? Find out how and more information like how to effectively prepare your food, eat for maximum nutrition, have healthy snacks and lunch take outs with you.

Planning healthy meals can be difficult, especially if you are cooking for a family who is stuck in a rut of unhealthy meals.

With some basic nutrition knowledge, however, you can have your family eating healthy without them really even realizing it.

The key to creating healthy meals is to plan.  Plan your week’s meals ahead of time and ensure you have all of the necessary ingredients.  Don’t put off preparing healthy meals because you don’t have a tomato.

Plan your meals out and go grocery shopping.  While shopping it is important to get only the foods that are on your list and stay away from the cookie and ice cream aisles to limit temptation.

This will also allow you to keep your food costs to a minimum because you are buying less expensive whole foods instead of processed foods.

Huge time savers such as slow cookers and microwaves are also helpful and everything that comes out of the microwave doesn’t have to be unhealthy.

A slow cooker will allow foods to cook all day while you are at work.  When you get home, you have a delicious and healthy meal waiting for you.

When you are planning meals for the week, create a chart of each day’s meals and your daily schedule.  This will help you decide which days are best for certain meals.

For example, maybe you have time to cook something extra special on Friday nights, but the rest of the week is so hectic you don’t know if you are coming or going.

You can place those special recipes you have been wanting to try on Friday and then come up with healthy alternatives for your busy days.

Get the Family Involved

Eating healthy is a family affair.  It is important to get your spouse and your kids involved.

This allows you to ensure that each day someone has something that is his or her favorite being served.

This may mean that Friday nights are special pizza nights, but the rest of the week is healthy.

It is important to plan meals with everyone’s input to ensure that everyone’s tastes are involved.  You also do not want anyone to feel as though they are being deprived of something they like.

It is an even better idea to get everyone involved in cooking.  This allows the children to learn their way around the kitchen and what foods are healthy for them to eat.

Get Prepared

Cooking in large quantities is an excellent way for you to have healthy foods at your fingertips.  Cooking large amounts of soups, casseroles, chilies and pasta will save you a lot of time during the week.

You can even make double or triple batches of certain staples in your diet.  This will allow you to freeze them and use them later.  This saves you both time and money.

When you freeze your leftovers, be sure that you label your containers with freezer tape and permanent marker.

This will allow you to rotate items wisely and keep the older foods near the top.  This also allows you to avoid waste by not having to throw out foods that have expired.

Stock up on meats when they are on sale and then divide them up into individual serving portions for your family.

For example, if you buy 5 pounds of ground beef, separate it out into 5 one-pound servings for your ground beef recipes.  You can also divide up your chicken breasts, turkey, steaks, roasts and pork chops.

If you are going to have pork chops one night, all you have to do is pull them out of the freezer and allow them to thaw while you are at work.  When you get home you can cook them up on the grill and sauté up some fresh veggies.

A well-stocked pantry is also important.  Keep a good supply of the staples such as canned veggies, fruits, soup stocks, etc.

These will help you prepare your meals much more quickly, especially when combined with your stocked freezer.  This also allows you to save time and money.

Other items that you can stock up on include:

  • Whole grain cereals
  • Pastas
  • Tomato sauce
  • Baked beans
  • Canned salmon
  • Tuna
  • Whole grain breads

Eat for Maximum Nutrition

In the past several years there have been a lot of fad diets hit the market.  This is mainly because people are recognizing that it is time to start eating better and living a more healthy lifestyle.

You know that you need to eat fruits and vegetables, but perhaps you are far too often choosing the wrong items.

For example, avocados may look like a healthy food, but they are actually full of fat and calories.  Bananas may seem healthy, but they have a lot of sugar.  It is the healthy balance of these items that we are looking for.

The key to changing your diet is to recognize the areas that you need to change and then work on those areas.

For instance, some people simply need to add veggies to their diet and cut back on meats.  Others need to cut back on sweets and add fruits and vegetables.

Some people could do themselves a lot of good by eating a breakfast so that they do not overeat later in the day.

These are little changes that can be made if you get motivated to do it.  The key is to make small changes so that they are seamlessly incorporated into your life.

Eating healthy also means different things to different people.  A healthy runner who runs a 5K every other weekend doesn’t have the same nutritional requirements as an office worker who sits at a desk all day and needs to lose 20 pounds.

A good place to start is to begin by changing your diet up by adding variety.  Make smarter choices when shopping and try to avoid the sugary temptations that lurk in the grocery store.

If you eat out a lot, you can still make better choices.  Limit your salad dressing and eat more veggies and skinless chicken.  It is also a good idea not to eat your whole plate but to take a portion of it home with you for later.

Eat more highly nutritious foods rather than high calorie foods.  You will be amazed at the difference this can make at your first sitting.  Most fatty foods are full of empty calories.  This means you are eating foods that have a lot of calories but they don’t fill you up.

By eating foods that have calories you use, you are feeding yourself useful energy without overeating on unhealthy foods.  The produce section of the grocery store contains a lot of healthy and filling foods that are not full of empty calories.

Don’t be afraid to try new things.  Your tastes change as you grow older.  You actually begin to like foods that you despised as a child.  Some people think that they don’t like foods, but they have never eaten many of what they say they don’t like.

Produce is relatively cheap.  So you are not losing too much money if you by some fresh spinach for a salad and find out you still don’t like it.

If you do like it, then you found something healthy that you don’t mind eating and it’s relatively inexpensive.  Talk about a win-win situation!

You don’t have to give up your Saturday night steak.  Just work on it a bit to make it healthier.  Cut off the excess fat that you don’t need and don’t slather your potato in all the “fixins.”  Try a little bit of butter or even a little cottage cheese.

If you want to know more on nutrition, check this post:  What You Should Understand About Nutrition?

Healthy Snacks

 

It never fails, there’s a pang that hits our stomach around 2:30 or 3:00 in the afternoon.  This little bit of hunger is easily overcome by a healthy snack.

Instead of reaching for those chocolate chip cookies, why not some apple wedges with a little peanut butter on them?  Or, how about a glass of milk or cup of cottage cheese?

You could even grab a handful of nuts.  Whole grain products make good snacks as well.  Wheat bread or bagels can make you a nice little snack to hold you over until dinner.

For the kids, consider having some carrot sticks already peeled and sliced for them when they come home from school.

You could even have a little bowl of broccoli florets, green peppers and carrots in a bowl with a little side of low fat salad dressing for dipping.  These are much better snacks than Jell-O, Fruit Roll-Ups, Pop Tarts or candy bars.

Here is a little quick recipe that you can whip up in no time:

  • Can of mandarin oranges
  • Cut up banana
  • Apple
  • Nectarine
  • Strawberries
  • Blueberries
  • Raisins

Mix in the juices from the orange and serve.  This is a delicious little fresh fruit salad that you can use as a snack or even a healthy dessert.

Keeping a bowl of fresh fruit around on the table also encourages you to grab an apple or orange instead of a handful of M&Ms.

Milk and dairy products are also important.  You don’t have to buy the fattiest of these items either.  If you are a whole milk drinker, consider dropping down to 2%.

You will be amazed that the taste is very similar to whole milk, but with less fat.  It is also not as watery as skim milk.  You can also have some low-fat or nonfat yogurt, puddings, cheeses and cottage cheese around.

Lunch meats can also make a great snack.  Get some healthy turkey, chicken or ham.  Pregnant women should be sure to warm these up to kill off any bacteria before eating them, just to be on the safe side.

Sandwiches that are made on whole grain bread with low calorie mustard can be a good snack to hold you over.

Tuna that is packed in water is the best and very easy to whip up.  Peanut butter, eggs, poultry, nuts and beans make good snacks as well.

You can also pair your fresh fruit with nonfat plain or vanilla yogurt.  Add fruit to cereal or use fresh fruit and juices to make smoothies as a quick snack or breakfast.

For bagels that are getting a little stale, toast them and spread a little bit of peanut butter on them.  You could also use a low fat cream cheese.

Or, slice them into little thin slices and brush with a little butter.  Sprinkle with a little garlic and bake for 10-12 minutes at 350 degrees.  Now you have healthy bagel chips and you didn’t waste any food.

You can also check this post:  What Are Your Healthy Snack Options?

 

Take Your Lunch with You

When you are a career person, it can be difficult not to eat out every day for lunch.  It is possible to take your healthy lifestyle on the go.

You also never know what they are serving in school cafeterias these days, especially when it comes to older kids in middle school or high school.  If you all brown bag it, then you can still create healthy lunches for your whole family.

The most important decision to make is what you are putting in those lunchboxes.  It is very important that you choose foods that are easy, yet quick.

If you are able to include a favorite food in each lunch, then there is less of a chance of your child hitting a vending machine to get a candy bar.

When you are packing lunches, be sure to choose at least three of the following:

  • 1 fruit or vegetable (fresh, canned or frozen)
  • Whole grain product
  • Milk or dairy production
  • Meat, fish, poultry, eggs, peanut butter, legumes or hummus

It is also a good idea to get the family involved in fixing their lunches.  Have a little session each night where everyone gets to choose some of these healthy items to put in their lunches.

Lie out all of the healthy food options and let everyone decide what they want to take with them the next day.  If they want milk to drink, it is a good idea to give them milk money, as it is difficult to keep milk cold at school.

Kids will love to fix their own lunches.  You might even have a special shelf in the refrigerator just for those foods.  It is also a good idea to have plastic bags, napkins, plastic silverware and straws for the kids to pack in their lunches as well.

Healthy Lunch Tips
  • Incorporate different breads in sandwiches.
    • Rye
    • Pumpernickel
    • Whole Wheat
    • Tortilla wraps
    • Pitas
    • Bread sticks
    • Crackers
  • Bite sized veggies are best
    • Baby carrots
    • Broccoli florets
    • Pepper slices
  • Bite sized fruit are good too
    • Grapes
    • Blueberries
    • Orange wedges
    • Strawberries
  • 100% fruit juice or milk money
  • Single serving cereals (Good for breakfast too)
  • Selection of various nonfat yogurts.

 


POINTS TO REMEMBER

How To Plan Healthy Meals?

  • Get the family involved
  • Get prepared
  • Eat for maximum nutrition
  • Healthy snacks
  • Take your lunch with you
  • Healthy lunch tips

 

TAKEAWAY QUESTIONS

– How do you usually plan your meals?
– Do you get your family involved in meal planning?
– How do you make sure you eat for maximum nutrition?
– How do you prepare healthy snacks?
– How do you prepare healthy lunch?

 

 

How Can Diet Ease Depression?

how diet ease depression

Depression can be offset or even eliminated when your diet consists of nutritional and healthy foods. Indeed, certain foods are not just good for you physically. They also enhance your mental and emotional states as well.

There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of them, if not the most important considerations when planning a healthy lifestyle is diet.

If you think about it, food is fuel for your body, and its livelihood, substance and wellbeing greatly depends on what you eat.

Your physical state is highly affected by diet, so it makes sense that our brains and emotional state will be as well.

healthy-food-Paleo lifestyle

Your Diet Affects the Development of Depression

Having depression can be quite depressing. Pardon the lack of an appropriate expression, but the main thing is that we all know that depression can be pretty devastating.

It is a hindrance to your social advancement as well as to your personal happiness.

There are some cases that people find a relief for depression by eating food or diet supplements that boost up the level of tryptophan.  Tryptophan is a kind of amino acid that is responsible in producing serotonin.

There is also a study that proves that carbohydrates is an anti-depression supplements. It lessens the premenstrual syndrome for about three hours.

By simply eating a high density of carbohydrates can diminished the effect of depression in the body.

Carbohydrates repair the imbalance in the ration of the specific fatty acid. Imbalances of fatty acids can affect the risk of depression.

There is also a study that shows an association between moderate consumption of caffeine drinks which lower the symptoms of depression. Indeed, any excess can heighten the risk.

Proper diet also helps to lower the tendency of committing suicide, in which depression is one of the primary causes.

In this study, the doctors have formulated that by drinking coffee or tea, you can reduce the effect of depression.

There are also certain habits that contain harmful substances that may trigger the symptoms of depression, like drinking alcoholic beverages, too much cigarette smoking, and drug overdose.

Vitamins and other food nutrients such as Vitamin B, Iodine, Vitamin C, Calcium, and Amino complex have been associated with some protection against depression.

Niacin is also a very important in the production of tryptophan that helps promotes Vitamin B3 and it has been found out that it regulates blood flow in order to avoid mental depression.

Vitamin B12 and Calcium ingredients may help in depression that take place during the monthly menstrual period.

In the year 2001, there was a study that proves that this vitamin can prevent postpartum depression.

Those kinds of food supplements and vitamins may enhance the effectiveness of SSRI and other antidepressant.

In order to avoid depression you must choose your food wisely and have a proper diet.

 

The More Colorful The Plate – The Better the Mood

Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too.

While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.

You Are What You Eat

Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes.

Studies and research indicates that diets that are not packed with certain vitamins or minerals not only accelerate the aging process but also cause shortages in mood-enhancing chemicals, such as serotonin.

The Key to Alleviating Stress and Elevating One’s Mood

Serotonin is a neurotransmitter as well as a mood stabilizer. Therefore, it plays an important role in alleviating stress, anxiety, and depression.

The following foods can increase the amount of serotonin that is produced in the bloodstream and enhance one’s overall outlook and mood.

  • Fruits. One of the less-known types of serotonin-producing foods, fruits such as pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood. In addition, cherries contain melatonin, which is a natural sleep aid.
  • Protein. Eating turkey, which contains tryptophan, increases the manufacture of serotonin in the brain. In turn, the food promotes feelings that are more positive. Other proteins that aid in serotonin production include seafood, eggs, whey protein, and beef. Try to select animal products that have not been raised with hormones, and choose grass fed or pasture raised products.

Another serotonin-boosting protein food is nuts. Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too.

Because sugar-rich snacks can inhibit the production of serotonin, it is better to replace sugary or processed snacks with more natural foods, and whole foods, such as nuts or fruits and lean protein.

Feeling Depressed? Eat more Protein

On January 5th 2006 researchers announced their studies, they learned that protein p11 plays a key role in depression.

Protein p11 appears to regulate signaling of the brain chemical Serotonin.

In so many studies done before Serotonin has been linked with depression and also anxiety disorders.

The funny thing is Serotonin is what nearly every anti-depressant is made to regulate, including Prozac.

What’s the difference between protein p11 and Prozac you ask?

Prozac uses compounds called SSRIs, which increase levels of Serotonin in your body.

These compounds interact with 14 different serotonin receptors. Prozac stimulates some of the receptors that cause negative side effects; p11 does not interact with these receptors.

So is this the end all cure all?

Maybe, some people react differently, if you do not experience any positive effects from anti-depressants then you can try Paxil.

This aims at the future of antidepressants targeting the 5-HT receptors, which cause very few side effects.

!Entreprenuer Alert!

Since p11 is a natural (organic) chemical it cannot be patented! Using p11 in future antidepressants will soon be huge.

The funds to get such a business started are unknown, but you could do some research and some deep pocket investing to be the first to jump on this market.

  • Carbohydrates. Most carbs in the diet will boost the level of serotonin and reduce the incidence of depression. Add pasta, whole grain bread, and white potatoes to the menu.
  • Dairy products make people feel happier too. Try such dairy foods as cheese and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin. 

Nutrients That Ward Off Depression

Beta Carotene

Beta-carotene is also helpful in relieving depression. Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.

Vitamin C

Vitamin C-rich foods are helpful in fighting depression too. These foods are made up of citrus fruits, such as limes, oranges, and grapefruit.

Vitamin E

Vitamin E not only plays a role in immune system functioning but contributes to nerve health as well – ameliorating any episodes of depression. Nuts, seeds, vegetable oils, and wheat germ are all foods that contain vitamin E.

Change the Way You Eat and Increase Your Level of Activity

When it comes to alleviating depression in the diet, a healthy mix of complex carbohydrates combined with fruits and vegetables can help alleviate mood swings and depression in general.

Make sure that any processed snacks, such as chips or packaged cookies, are removed from your shelves and concentrate on eating fresh produce and fish.

Once you start eating healthier, you will exercise more, which can further elevate mood and stave off depression.

In fact, when you take part in an exercise activity, such as walking, jogging, or running, your body produces more of the mood-enhancing hormones called endorphins. Therefore, after a while, your mood will improve just by eating healthier and exercising more.

Research shows that people who follow this kind of approach do not need to take mood-enhancing drugs or anti-depressants if they make healthy eating and regular exercise a routine practice. 

5 Mood-Boosting Foods

When searching for information on how to keep depression at bay, you will come across many suggestions.

These may range from getting enough sleep, meditation, and exercising, to striking a healthy balance in your professional, social and personal life.

Everyone is different, and it’s important to get the opinion of a medical professional if you are struggling from depression. But one thing you can also try is to tweak what you eat.

Studies have found that certain foods elicit a calming effect based on how their nutrient content interacts with the body. When eaten, such foods can help boost your mood. Here are five examples for you to try:

1. Walnuts

Rich in healthy fats and protein, walnuts are a healthy snack option over salt-laden crackers and potato chips. While most nuts and seeds are good at fighting depression, walnuts have an edge due to their high content of omega-3 fatty acids.

Researchers have found that there is a correlation between this nutrient and healthy brain function. Some studies report high occurrences of depressive disorders in communities that do not get enough of omega-3 fatty acids from available local foods.

Therefore, if walnuts are within reach, ensure you get your fill and acquire enough omega-3 to help you fight off depression precursors such as anxiety and stress.

2. Chocolate

One widespread notion about chocolate is that it is a comfort food, which makes people happy. It turns out that this assertion bears some truth. The explanation behind how chocolate makes people happy is in its chemical nature.

Nutrition researchers discovered that chocolate affects the brain by releasing neurotransmitters that have a positive effect on human emotions. One of these is serotonin, which is known to uplift mood.

Chocolate also triggers the release of endorphins in the brain, which relieve pain and induce feelings of euphoria. This snack has even been found to stimulate production of phenylethylamine, a neurotransmitter that affects blood pressure and glucose levels to arouse emotions similar to those that a person experiences during romantic affairs.

Another compound in chocolate that leads to feelings of well-being is lipid anandamide, which has similar effects to THC (tetrahydrocannabinol), the chemical compound in Marijuana that causes a high.

3. Turkey

It is the level of tryptophan contained in turkey that makes it such a good food for boosting the mood. Tryptophan is a type of amino acid present in various protein-rich foods.

It plays a vital role in the production of serotonin, the “feel-good” neurotransmitter your body produces. Eating turkey and other foods rich in tryptophan more often can ensure your body is producing enough serotonin, which will ultimately help you maintain high spirits and prevent depression.

4. Green Tea

Having a bad day? Green tea is an excellent beverage to help you cope with stress and prevent depression. The magic ingredient that gives green tea its anti-stress and relaxation benefits is Theanine. This amino acid is even used to treat anxiety and hypertension.

6. Low Fat Dairy

Nutrition experts know that low fat dairy products lower cholesterol intake, which in turn reduces the risk of developing cardiovascular disorders.

However, the depression fighting capabilities of low fat dairy products can be traced back to their high content of vitamin D.

Some studies have linked lack of vitamin D with depression, and low fat dairy products can ensure that you are getting enough of this essential mood-boosting nutrient.

There is a growing body of scientific evidence to suggest that various foods have a calming effect on the body. Those mentioned above are just a handful of comfort foods you can try to experiment with and see how they affect your mood. However, if you want to beat depression, it is important to look at your diet as a whole, and to seek medical guidance.

 


POINTS TO REMEMBER

Your physical state is highly affected by diet.

Your Diet affects the Development of Depression

  • Carbohydrates repair the imbalance in the ration of the specific fatty acid.
  • Vitamins and other food nutrients such as Vitamin B, Iodine, Vitamin C, Calcium, and Amino complex have been associated with some protection against depression.
  • Niacin promotes Vitamin B3
  • Vitamin B12 and Calcium

The More Colorful The Plate – The Better the Mood
You Are What You Eat

The Key to Alleviating Stress and Elevating One’s Mood

  • Fruits
  • Protein
  • Carbohydrates
  • Dairy

Nutrients That Ward Off Depression

  • Beta Carotene
  • Vitamin C
  • Vitamin E

Change the Way You Eat and Increase Your Level of Activity

5 Mood-Boosting Foods

  • Walnuts
  • Chocolate
  • Turkey
  • Green Tea
  • Low-Fat Dairy

TAKEAWAY QUESTIONS

– Have you been depressed?

– What are the foods you like to eat when you are depressed?

– What are the foods that could improve your mood?

– Are you aware of other foods to eat to ease depression?

– Do you know other natural treatments for depression?


 

How To Eat For A Healthier You?

eat for a healthier you

Everyone knows that there is something that they could change in their life to become healthier.  For most people, it’s getting more exercise and eating a healthier diet.

But, how do you know if you are eating healthy or not?  There are so many different diets and strategies on the market, how do you know what to do?

Most people know they need to improve their diets in one way or another.  They also recognize how difficult this is when you drive down the street and you see a fast food on every corner or a line of fast food restaurants.

Our lives have all become about convenience and in exchange for convenience we have become the most obese country in the world.  With our instant gratification lifestyles we also know that eating healthy can be a challenge.

However, it doesn’t have to be this way and there are steps that you can take to balance out your life so that you can enjoy a Happy Meal with the kids on occasion.

Making your everyday diet healthier will allow you to improve the way you look, as well as the way you think.  It’s never too late to change your eating habits, you just have to have the personal motivation to do it.

turmeric_3

Is Your Diet Healthy Enough?

Everyone wants a healthier diet, but with all of the conflicting nutrition information in the media it is hard to determine what type of diet is healthy.

There are many factors that contribute to a healthy diet.  It is important to evaluate the current diet that you eat before you embark on a plan to become a healthier eater.

Begin by asking yourself these simple questions:

  • Do I eat a variety of different foods? Variety is one of many important parts of a healthy diet. It is important to eat foods from all of the food groups.  If you find yourself avoiding certain food groups, such as fruits and vegetables, then it may be time to adjust the way you eat.
  • Do I eat fruits and vegetables? It is important to choose from a variety of different fruits and vegetables. In fact, you want to get all of the different colors of these foods in your diet because each offers their own unique vitamins and minerals that are essential to your diet.  Eat dark greens, reds, oranges and yellows.
  • Do I eat breakfast? The absence of breakfast is a good indicator that you are not eating very healthy. If you don’t eat breakfast you need to begin working on that aspect of your diet, as your body may think that it’s starving.
  • Do I choose low fat foods over high fat foods? There are low fat alternatives in a variety of foods including all dairies and meats. A great way to avoid a lot of fat is to prepare your own meals instead of eating prepared foods such as TV dinners.
  • Do I drink a lot of water? Water is the foundation to life.  Your body needs plenty of water and is important for maintaining a healthy diet.  If you drink a lot of soda or coffee, you may be dehydrating yourself.
  • Am I able to maintain my ideal body weight? Gaining weight without trying is a sign of a poor diet. Following a healthy diet and getting regular exercise is the best way to lose weight and keep it off.
  • Do I limit the amount of salt, sugar, alcohol and caffeine that I consume? These are okay in moderation, but a lot of people use these in excessive amounts. These four elements can wreak havoc on a healthy diet.

 colon detox_2

Variety – The Spice of Life

This saying is certainly true when it comes to eating a healthy diet.  Many people get stuck in ruts where they eat too much of one type of food.

This leaves their body with excessive nutrients in one area, and none in another.  No one likes to eat the same thing every day, but sometimes we do for the pure convenience of it.

There are a variety of foods that you can add to your diet to keep it from becoming stagnant and boring.  There are hundreds of fruits and vegetables available at the average grocery store.

There are also several other types of food that you can add to your diet including:

  • Fresh fruit
  • Vegetables
  • Meats
  • Whole grains

Variety is one of the things that nutritionists stress the most.  They say that variety is important for both nutrition and psychological reasons.

A varied diet is essential for a person to maintain good health and to maintain a good psychological well-being.

Feeling deprived of your favorite foods can cause you to give up a healthy lifestyle.  Variety allows you to incorporate your favorites with healthy foods and offers the chance for you to develop new favorites as well.

It is important that you continue to eat foods that you like, but in moderation.  Instead of giving up bacon, have it as occasional treat.  The same is true for desserts and sweets.

It is important that people eat from the five major food groups each day.  The USDA identifies these food groups as:

  • Fresh fruit
  • Vegetables
  • Meats
  • Whole grains

By combining these food groups, you are ensuring that your body is receiving the necessary nutrients that these items contain.  This helps to ensure proper levels of nutrition.

Simply eating from these groups is not enough.  There are a variety of foods in these groups that would not necessarily be considered healthy such as ice cream or candied yams.

The five food groups may be represented, but they don’t do you much good if they are coated in sugar.  Choosing the best foods from these groups is important as well.

Choosing healthy means that you want to look for foods that are not supped up with excess fat or sugar.  It also means choosing meats from the lean section and removing the fat and skin from chicken.  By doing this, you are eliminating unnecessary calories and excess fat.

When you choose breads and cereals, it is important not to choose those that are loaded with sugar or overly refined.  Choose whole grains hat have not been enhanced.

Many of these whole grains are also fortified with additional vitamins and minerals.  This insures that you are receiving these extra nutrients, but you should not rely on fortified foods alone.  It is important that you get these nutrients in their natural form as well.

Many foods are also supplemented with calcium and folic acid.  These help to ensure that bones and teeth stay strong.  Folic acid is essential in preventing birth defects.

If you can substitute healthy foods for those that are less healthy, you will be on your way.  For example, you can substitute skinless white meat chicken for dark meat drumsticks.  This is a good way to maximize nutrition without losing good food options.

probiotic

Foods Working Together

It is important that you choose a combination of foods that provide you with optimum nutrition.  This means combining foods such as meats, beans, dairy and vegetables and whole grains to form a well-rounded meal.

All of these foods combined together will provide you with the different nutrients that your body needs.

Most foods are obviously healthy.  However, it may be difficult to know whether some items are healthy or not.  In this instance, you will want to look at the nutritional labels.

Labels are required on all packaged foods and can be very helpful to those who are looking to eat a healthier diet.

Not only do the labels tell you how many calories, fat grams and other nutritional information, but they also provide detailed information on the type of vitamins and minerals are in the food as well.

When choosing healthy foods, small changes can make a big difference.  When you exchange fresh and low fat meals for high fat meals you will feel more energetic because you are not being “weighed down” by the high fat you were consuming in the past.

You feel full without feeling bloated.  You should also notice an increase in energy levels.

By replacing highly processed grains for nutritious whole grains you will find that you are consuming more nutrients.  Many of your highly refined foods are stripped of the nutrients and they do you little good in terms of a healthy diet.

Cooking techniques are also important.  It is imperative that you don’t cook with high fat oil, but use a cooking spread instead.  This ensures that you are not eating any unnecessary fats in the form of oil.

If you cook vegetables too long, you may actually be cooking away significant amounts of nutrients.  Take broccoli as an example.

If you over boil it and then slather it in butter and cheese, you are cooking away nutrients and replacing them with fat.  Boiling it too long can also cause them to lose nutrients.

To prepare vegetables, you are often better off quickly steaming them in the microwave or over the stove.  Cook them in as little water as possible, but use enough to keep them from becoming scorched.

When you cook potatoes, it is a good idea to include the skin.  The skin contains a lot of fiber, nutrients and minerals.  You can also cook a baked potato in the microwave or grill to give it a better flavor.

By using these methods, you will make the skin soft and minimize the need to load it with butter, sour cream, cheese, bacon, and so on.  In fact, healthier alternatives would include a little bit of nonfat cottage cheese or nonfat yogurt.

 


POINTS TO REMEMBER

Is your diet healthy enough?

Ask yourself these questions:

  • Do I eat a variety of different foods?
  • Do I eat fruits and vegetables?
  • Do I eat breakfast?
  • Do I choose low fat foods over high fat foods?
  • Do I drink a lot of water?
  • Am I able to maintain my ideal body weight?
  • Do I limit the amount of salt, sugar, alcohol, and caffeine that I consume?

Variety – The Spice of Life

What you can include in your diet:

  • fresh fruit
  • vegetables
  • meats
  • whole grains

Foods Working Together

  • Choose a combination of foods that provide you with optimum nutrition
  • Look at the nutritional labels
  • When choosing healthy foods, small changes can make a big difference
  • Replace highly processed grains for nutritious whole grains
  • Cooking techniques are also important.

TAKEAWAY QUESTIONS

– Did you go through the questions to check if your diet is healthy?

– So, is your diet healthy enough?

– Is your diet consists of several varieties from different food groups?

– Are you sure that what you are eating consists nutrition that your body needs?

– Are you choosing the healthier food options?

 

 


How To Go Through A Detox Program?

detox program

Feeling slow? Having skin problems, pain, and infliction, or digestive troubles? Wandering from your fitter habits recently? It might be time to detoxify.

By freeing your body of toxins, then giving your body sound nutrients, detoxifying might assist in protecting you from disease and renew your power to continue optimum health as well as help you slim down.

Simply put, detoxification entails purifying the blood. It does this chiefly by getting rid of impurities from the blood in the liver, where toxins are refined for excretion.

The body likewise eliminates toxins through the kidneys, bowels, lungs, lymph and skin. When this system is compromised, impurities are not properly filtrated and every cell in the body is adversely affected.

A detox plan might help the body’s natural cleansing process by:

1) Giving the organs a rest with fasting;

2) Getting the liver to push toxins from the body;

3) Raising elimination through the bowels, kidneys and skin;

4) Bettering circulation of the blood; and

5) Refueling the body with sound nutrients.

Detox at least once a year. A light detoxifying plan is typically safe; as a matter of fact, scientific studies demonstrate that a detox is beneficial for health.

You should be careful if you are a nursing mother, child, and patients with chronic degenerative diseases, cancer or tuberculosis. Consult your doctor if you’ve questions about whether detoxing is suitable for you.

Initially, lighten your toxic load. Get rid of alcohols, coffee, smokes, sugars and concentrated fats, all of which act as toxins in the system and are obstructions to the procedure.

Minimize utilization of chemical-based house cleaners and personal health care products and replace with organic alternatives.

Another hitch to good health is stress, which sets up your body to release stress hormones into your system.

While these hormones might supply the “adrenaline rush” to advance in a race or meet a deadline, in large amounts they produce toxins and decelerate detoxification enzymes in the liver and can cause weight gain as well.

It’s an excellent idea to detoxify nerve-racking life situations along with detoxifying your body. Yoga and meditation are simple and effective ways to remedy tension by resetting your physical and mental reactions to the inevitable tension life will bring.

colon detox_2

There are many detoxification programs, depending on your personal requirements.

Numerous programs observe a 7-day schedule as this necessitates fasting on liquids for 2 days, accompanied by a carefully-planned 5-day diet to let the gastrointestinal system rest.

Supplements, herbs, exercises and practices like dry-skin brushing and hydrotherapy are advised to enhance circulation.

A 3 -7 day juice fast is likewise an effective way to expel toxins.

Purifying supplement packages are a different choice, which normally contain fiber, vitamins, herbs and minerals.

There are several dependable products on the market, with easy to follow directions.

A procedure of drinking only water one day weekly is an ancient practice of several cultures.

After a detox program, you’re able to cleanse your body daily through diet, supplements and lifestyle changes which help keep your weight down.

  1. Ingest plenty of fiber, including brown rice and organically, farmed fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, spirulina, chlorella, and seaweed are excellent detoxifying foods.
  2. Clean and protect the liver by taking herbs like dandelion root, burdock and milk thistle, and ingesting green tea.
  3. Ingest vitamin C, which helps the body generate glutathione, a liver compound that dispels toxins.
  4. Ingest at least two quarts of water each day.
  5. Breathe deeply to let oxygen circulate more completely through your system.
  6. Transform tension by stressing positive emotions.
  7. Use hydrotherapy by taking a really warm shower for a few minutes, letting the water run down your back. Follow through with cold water for 30 seconds. Do this 3 times, and then lay down for 30 minutes.
  8. Sweat in a sauna so your body might do away with wastes through sweat.
  9. Dry-brush your skin or try detoxifying patches or detox foot baths to omit toxins through your pores. Special brushes are available at natural products shops.

Make certain to consult with your doctor before starting any regime.

spinach_drinking the juice

Why Detox Is So Vital?

Simply stated, an occasional detox works because it gives your body a break. By channelling the body’s energies away from dealing with meals and snacks that are difficult to digest and metabolise, and which play havoc with blood sugar, you can free up energy for regeneration and cleansing.

A detoxification regime increases your intake of foods and drinks that serve our bodies well as building blocks.

A detoxification plan provides protective antioxidants and simultaneously cuts out those habits that rob you of nutrients and optimal health.

Following a detoxification diet is critical to good health because our bodies are constantly bombarded with toxicity in our everyday lives.

Most people can’t avoid everyday pollutants altogether, but they can take steps to protect their health using a healing diet.

Once environmental illness is diagnosed, the logical first step to take is removing the offending toxins from a person’s environment and begin body detoxification. Only then can healing begin. Detoxification is the key to getting better.

A detoxification plan doesn’t have to be completely restrictive and boring – actually, it should be fun and tasty! The better the food tastes, the more likely you are to stick to your plan.

The definition of a detox diet is pretty simple – remove the foods and ingredients that are causing problems with your health.

By removing the offending foods, you allow your body to heal, release built-up congestion and really thrive.

Focus on simple, fresh foods and you will have a much easier time detoxifying your diet.

liver support_1

Taking Detox Teas!

As pollutants find their way from our air, food and water into the tissues of our bodies, they tend to take a heavy toll and can interfere with the normal functions of the organ systems.

As a result, we are often left feeling swollen, tired, heavy or even “backed up”.

One of the best method of starting to detoxify your body is to start taking herbal detox teas.

Detox Tea is a gentle way of combating this condition as it helps the body to clean itself out by aiding the two primary filtering mechanisms, the liver and the kidneys.

How To Detox Your Body

One of the most popular body cleansing detoxification processes is fasting, either with just water or with a variety of juices.

While food is very important in providing the nutrients your body needs for energy and body processes, sometimes the body uses too much energy digesting and not enough time purging toxins.

If you learn how to detox your body through fasting, you can kick-start your body organs to start the cleansing process so that your body can eliminate the toxic build-up.

Detox Through Fasting

Many people for years have used fasting to cleanse the body and you too can figure out how to detox your body through this process.

The question of the day is probably why the body better detoxifies itself during a period of fasting.

You expect that you might grow weak without proper nourishment for several days but just think about all the energy your body uses during the digestive process. As a result, there is no energy left over for cleansing the body.

How to detox your body should start with fasting because it has proven time and again as a successful way to cleanse yourself from the inside out.

Because you are not eating food and just drinking water (or juice), your body expends its energy focusing on the different eliminating body organs like the liver, kidneys, intestines and skin.

Just think about when you are sick – you usually do not feel like eating and do not have the urge even though your stomach rumbles. This same principle applies here on how to detox your body.

The cleansing process is considered the illness your body must defend itself against – thus cleansing itself of harmful toxins.

Types Of Fasting For Detoxification

While you might view fasting as eating nothing but drinking just water, there are several different types of fasting to solve the problem of how to detox your body.

Besides the pure fast where you drink just water you can learn how to detox your body through juice fasts or what is called a monofood fast.

With a juice fast, you must create your own fresh juices each day rather than buying something store bought, unless you know it is all natural and fresh, like through an organic whole foods store.

How to detox your body through juice fasting is likely more attractive and palatable than the pure form.

The rule for juice fasting though is to choose only one fruit or vegetable with cleansing properties like carrots, watermelons or anything with antioxidants.

This provides the body with the fuel it needs without taxing the digestive system.

Monofood fasting is another option on how to detox your body and involves eating only one food – either one vegetable or fruit – that has cleansing and antioxidant properties.

It works much the same way as juice fasting in that you can only choose that one vegetable or fruit, combinations are not allowed.

How to detox your body can be quite easy, but it does take some effort to stay true to course as you may become hungry and want to eat.

However, if you can stick with the plan for just two or three days, figuring out how to detox your body will become a whole lot easier.

Just doing it once or twice a year should be sufficient and provide you great benefits such as increased energy and fewer incidences of ordinary illnesses like cold and flu.

water off_1

A Rejuvenating 5-Day Body Detox Plan To Keep You Going

In the present condition, you can no longer survive a single day without encountering pollution. At work, you may not at all be so sure of the cleanliness of the water you drink or of the food you eat.

When dealing with people, you can hardly get away from air pollution, be it from smokers, all sorts of sprays or from the exhaust of vehicles.

This greatly affects the health in one way or another. Don’t be so sure that when your body does not visibly react, it’s alright.

For these reasons, detoxification is necessary in order to keep a healthy body which also results to healthy mind and healthy relationship with people.

Your body has its own means of healing and detoxifying. However, when pollutants that enter your body had been accumulated more than the capacity of self cleansing, you are giving your inside mechanisms a hard time.

Then the tissues are stressed and therefore lead to malfunction. And because they are weakened, the cleansing process is also affected.

You definitely want a clean body. But you also need to help your system in regulating the body processes.

However, you should not wait for your body organs to be stressed out and overworked before doing something.

In times when the body lacks the command to keep the systems working, the person must supplement.

The 5-day detox plan will do a great help in keeping the body systems at work. The 5-day detox plan will rejuvenate the body as well as the spirit, keeping it clean and toned.

Detoxification diet is a part of the 5-day detox plan. During the period of detoxification, certain foods are avoided.

Your meals consist mostly of fresh fruits and green, leafy vegetables. Fats, oil, preservatives and food additives are a big no when undergoing the process of detoxification.

Also, meat should be kept off because they are hard to digest. For a day or two, eating meat in any form is dropped off from the diet.

Ideal foods that can be part of your diet are as follow: garlic, broccoli, beets, and beans or nuts. Only fresh fruit extracts can be taken as beverages except for grapefruit.

And since water is a universal solvent, six to eight glasses of this should be recommended daily. Water is also a major factor in the detoxification process. It flushes out the toxins in the forms of perspiration, urine, or stool.

Although you seem to eat less when detoxifying, you are assured that you will not starve, and ironically, you will even boost your stamina. It is because your intake is limited only to foods which are healthy and are good to the digestive system.

Detoxification plan should be done at least quarterly. To ensure that you get an efficient one, it will be best to consult a nutritionist or a professional.

You should also seek for a doctor’s advice to ensure that what you will do is a detoxification and not addition of toxins to your body.

Through the process of detoxification, the toxins are flushed out in your body and a new set of energy is supplied to the body providing you both physical and mental alertness.

Cleanliness should be maintained not only in the outside, but more so in the inside.

 


POINTS TO REMEMBER
  • Detoxification entails purifying the blood.
  • There are many detoxification programs, depending on your personal requirements.
  • Supplements, herbs, exercises and practices like dry-skin brushing and hydrotherapy are advised to enhance circulation.
  • A 3 -7 day juice fast is likewise an effective way to expel toxins.

Why Detox Is So Vital?

  • An occasional detox works because it gives your body a break.
  • A detoxification plan provides protective antioxidants and simultaneously cuts out those habits that rob you of nutrients and optimal health.
  • Following a detoxification diet is critical to good health.
  • Detoxification is the key to getting better.

Taking Detox Teas
Detox Through Fasting
A rejuvenating 5-day body detox plan to keep you going

TAKEAWAY QUESTIONS

– Are you aware of the significance of detox in your body?

– Have you tried going through a detox program before?

– If so, what kind of detox plan have you been through?

– What is your experience going through a detox program?
– Have you tried some detox teas or detox supplements?

– What other tips and recommendations could you share to others?


 


What Are The Food Items For A Slender Body?

food items_slender

 

Since food and eating properly contribute so much to a healthy diet, people should focus more on considering the food their body needs especially on a diet. What food items to consider then for a leaner, slender body?

Experts remind that diet foods should contain the necessary vitamins and minerals that are quite essential for weight control and metabolism.

These foods should include Vitamins B2, B3, B5, B6, Vitamin C, choline, inositol, chromium, manganese, and zinc.

These are some healthy food ideas to stock in your fridge and cabinets

Remember, if you don’t have junk around the house, you’re less likely to eat junk.

If all you have is healthy food around the house, you’re forced to make smart choices.

Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip.

Now these are just some examples but perhaps they will give you some good ideas that you’ll enjoy.

 

Let’s start with the fridge.

Make sure to load with lots of varieties of fresh vegetables.

During the growing season, only get local produce. Obviously in winter, resort to the produce at the grocery store.

Most of the time, make sure to have plenty of vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, and others to use in your morning eggs.

Dice up some lean chicken or turkey sausage into the eggs, along with some Swiss, jack, or goat cheeses.

Coconut milk is another staple in the fridge. Mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste.

Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats.

Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

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Back to the fridge, here are some other staples:

Cottage cheese, ricotta cheese, and yogurt – You can mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.

Chopped walnuts, pecans, almonds

They are delicious and great sources of healthy fats.

Whole flax seeds

You can grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.

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Eggs

One of nature’s richest sources of nutrients and remember, they increase your GOOD cholesterol.

Nut Butter

Perhaps, plain old peanut butter has gotten a little old for you. You can get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter. It is definitely delicious and unbeatable in nutrition!

Salsa

Try to get creative and try some of the exotic varieties of salsas.

Butter

Don’t believe the naysayers. Butter adds great flavor to anything and can be part of a healthy diet, just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack.

Avocados

They are great plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.

Whole grain wraps and whole grain bread 

Look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs.

Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet – which most doctors agree is about 50-60% of your caloric intake.

That means that if you’re on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits, and vegetables.

Whole grain bread packs a lot of nutritional value. Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal and for about the same number of calories.

You’ll be getting three times the vitamins, amino acids and roughage that your body needs to function. You’ll feel full far longer, too – because you’ve given your body something to work on that will take a while to digest.

Rice bran and wheat germ

These may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or bread to add nutrients and fiber.

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Lettuce and spinach leaf along with shredded carrots

They are great for salads with dinner.

Spinach

At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body.

Every serving gives you folic acid, manganese, beta-carotene, protein, lutein (a potent antioxidant), magnesium, vitamin C and vitamin K.

You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.

Home-made salad dressing

Use balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly uses highly refined soybean oil that is full of inflammation-causing free radicals.

Tofu

If you eat tofu, you tend to eat less food.  Tofu is considered as an appetite-quashing protein.

Red Hot Pepper

A bowl of spicy chili can help a person lose weight due to an ingredient called capsaicin.  This ingredient actually helps suppress appetite.

Beans

Beans contain cholecystokinin, a digestive hormone that acts as a natural appetite suppressant. Beans also keep blood sugar on an even keel and help stave off hunger longer. High-fiber bean varieties can even lower cholesterol levels.

Stock with fiber rich food. Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. This includes beans, peas, spinach, sweet corn, red cabbage, carrots, and potatoes.

Pink Grapefruit

With only 40 calories in half a grapefruit, you’re getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It’s versatile and tasty.

Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.

Tomato

When it comes to making boring foods tasty, garlic is way up there amongst the best. Along with tomatoes, garlic is an important part of the Mediterranean Diet.

Like tomatoes, it can be used with just about any other cooked food, so whatever your diet regime is, you should find you can utilize garlic widely to satisfy your palate.

Garlic has some important nutrients too, such as calcium, vitamin C and vitamin B6, phosphorus and selenium, plus antibiotic properties.

Basil

Basil is a humble and popular herb that can be used liberally to bring its distinctive flavor to other foods.

What you may not realize is that basil also packs a punch when it comes to calcium, phosphorus, vitamin A and vitamin C.

Also, basil is a good source of iron, potassium and magnesium, and carotenoids such as beta-carotene.

How about tomato and basil soup, with a touch of garlic? Indeed, it is a super combo of healthy foods that will fit into most diets.

These are some examples of the food items you can stock in your cabinets and fridge.  Your tastes are probably quite different than the others.

But hopefully, this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

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Some food items in the freezer:

Frozen fish

Try a couple different kinds of fish each week. There are so many varieties out there. You never have to get bored.

Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don’t – omega 3 fatty acids.

Omega 3 is one of the main building blocks in your cells. If your body doesn’t get enough Omega 3, it will try to build cells from other fatty acids.

The problem is that those cells are not as flexible, and not quite the right shape. Among the cells that aren’t quite right are the ones in your brain that help control impulses and tell your body what it needs.

By providing enough Omega 3 for your body to use, you’ll be healing the damage done through years of poor diet. Since fish, as a general rule has fewer calories than most meats, you’ll be saving calories, too.

Frozen berries

During the local growing season, only get fresh berries. But during the other 10 months of the year, try to always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, and the like to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies

Frozen veggies

Again, when the growing season is over and you can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Frozen chicken breasts

It is very convenient to nuke up for a quick addition to wraps or chicken sandwiches for quick meals.

Lean ground turkey

Substitute your meat with lean ground turkey. Eat it in a sandwich or along with a salad.

Lean Beef

Lean beef contains an amino acid called leucine which helps provide energy, regulate blood sugar and repair muscles

Frozen buffalo, ostrich, venison, and other “exotic” lean meats

These are some of the healthiest meats around. And if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.

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Now the staples in the cabinets:

Oat bran and steel cut oats

Higher fiber than those little packs of instant oats.

High-fiber Cereals

Cereals which are high in fiber help improve digestion and are good for reducing hunger pang

Cans of coconut milk

To be transferred to a container in the fridge after opening.

Various antioxidant rich teas

Green, oolong, white, rooibos are some of the best.

Green Tea

This type of tea is an antioxidant and helps stimulate metabolism which, in turn, burns fat.  Green tea is rich in antioxidants called catechins.

Stevia

It is a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.

Organic maple syrup

None of that high fructose corn syrup, only real maple syrup can be considered real food.

It can be added to your post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.

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Raw honey

This is better than processed honey…higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism. You can use a teaspoon or so every morning in your teas.

Whole wheat or whole grain spelt pasta

These are much higher fiber than normal pasta.

Brown rice and other higher fiber rice

NEVER white rice.

Cans of black or kidney beans

You can add a couple scoops to your Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!

Tomato Sauces

They are delicious, and they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.

Dark Chocolate (as dark as possible) 

This can be one of your treats that satisfy your sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so keep it to just a couple squares.

But that is enough to do the trick, so you don’t feel like you need to go out and get cake and ice cream to satisfy your dessert urges.

Organic unsweetened cocoa powder

You can mix this into your smoothies for an extra jolt of antioxidants or make your own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.

Olive Oil

Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet.

It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things.

One tablespoon has a whopping 125 calories but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories – and a whole lot of healthy fuel for your body.

Vinegar

Acetic acid found in vinegar slows the passage of food from the stomach into the small intestine, thereby causing satiety (a feeling of fullness in the stomach).

Acetic acid found in vinegar slows the passage of food from the stomach into the small intestine, thereby causing satiety (a feeling of fullness in the stomach).

Vinegar also helps improve blood glucose control which is needed by diabetics.

 

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Discover Fasting Facts And Tips

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In this article, find out some basic information about fasting, different kinds of fasting, some tips for fasting and a sample fasting program for beginners.

Fast Facts About Fasting

In an excerpt from the book “Fasting to Freedom”, the author discusses the effects of fasting and what is being eliminated in the process.

Here, we are given an overview as to how fasting works and its effect on us. It’s been said that the other health benefits include stress resistance, increased insulin sensitivity, reduced morbidity and increased life span.

“During a fast, a metamorphosis occurs.  The body undergoes a tearing down and rebuilding of damaged materials.  There is a remarkable redistribution of nutrients in the fasting body. 

It hangs on to precious minerals and vitamins while catabolizing old tissue, toxins, and inferior materials.  The end result is a thorough cleansing of the tube, membrane, and cellular structures. 

This process of cleansing and rebuilding has made fasting famous for its ability to rejuvenate, heal disease and give the body a more youthful tone.

 

Eliminations during the cleansing process
  • Dead, dying or diseased cell
  • Unwanted fatty tissue
  • Trans-fatty acids
  • Hardened coating of mucus on the intestinal wall
  • Toxic waste matter in the lymphatic system and bloodstream
  • Toxins in the spleen, liver, and kidneys
  • Mucus from the lungs and sinuses
  • Imbedded toxins in the cellular fibers, and deeper organ tissues
  • Deposits in the microscopic tubes responsible for nourishing brain cells
  • Excess cholesterol. 

 

The Result
  • Mental clarity is improved
  • Rapid, safe weight loss is achieved without flabbiness
  • The nervous system is balanced
  • Energy level is increased
  • Organs are revitalized
  • Cellular biochemistry is harmonized
  • The skin becomes silky, soft and sensitive
  • There is greater ease of movement
  • Breathing becomes fuller, freer and deeper
  • The digestive system is given a well-deserved rest.

 

To heal illness, the body must pull all of its resources toward cleansing and repair by removing appetite and reducing or stopping digestion. 

Wounded animals will fast, emerging to eat only after their wounds or broken bones have healed. 

This is the reason why there is little desire to eat food when sick—the body wants to focus all of its resources on cleansing.”

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Kinds of Fasting

Fasting can be done in many different ways. Below is a list of the different types or categories of fasting that is commonly practiced.

Complete Fast

In complete fast, every two hours you drink a glass of water and a glass of warm water together with some lemon juice is taken an hour after. The main purpose of taking lemon juice in warm water is to prevent gas formation.

If one needs some energy during this period, then a spoon of honey may also be taken with lemon juice in ordinary water also. The water of a tender coconut may also be taken during this fasting.

Milk-Banana Diet

In his kind of fast, one cup of skimmed milk and a banana is taken alternatively three to four times a day. Add honey and lemon juice in warm water may also be taken.

Fruit Diet

In this kind of fast, a person lives only on fruit and fruit juices. Again, in this fast, water and lemon juice in water can be continued.

But his fast must not exceed 6-7 days. Otherwise, the body will become deficient in essential enzymes and amino acids.

Fruit and Vegetable Diet

In such a diet, lightly boiled or steamed vegetables can also be taken besides fruits. But the use of salt must be avoided. This fast can also not exceed more than 6-7 days at a stretch.

Traditional Fast

In this kind of fast, a light meal is taken only once a day. This meal may contain a little of salt, sugar, and fat. But one does not take any fruit, vegetables, tea, juices besides that meal.

Ordinary water or lemon juice in warm water may be taken alternatively. This kind of fast is traditionally kept on full moon day or on the first day of the solar month.

Water Fast

You can fast from 1 to 40 days. Try to drink 2 liters of water or more per day.  The ten-day water fast has become a recommended number of days. Ten days on water will cause the same weight loss as 30 days on juice.

But water fasting is far more difficult, especially if you have a fast metabolism. This fasting cleanses the body aggressively removing toxins rapidly.

Water fasting can be more beneficial than juice fasting in combating more persistent forms of cancer, cleansing the tissues more aggressively.

This demands mental preparation, the less pressure and responsibility you have during the water fast the better. Think of it a holiday away from the normal patterns of living.

Some recommend that the week before your fast, you drink fresh juices and eat mostly raw fruits and vegetables to cleanse the body so that the detoxification during water fasting will be less aggressive.

Water fasting should always include two of three days of juice fasting before and after the water fast.

This alternating between juice and water fasting is the most effective method of achieving a full cleansing through fasting.

Juice Fast

Juice fasting is safe and can allow the body to clean itself of toxins while greatly improving conditions for health.

A benefit is that your energy level is high because you are receiving sufficient nutrients from the juices, so you can carry out normal activities.

A juice fast takes some burden off the digestive system and frees up some energy for accelerated healing through water fast does much better in that regard. Also, juices can make available extra quantities of nutrients that a person might lack.

Juices are easy to assimilate and take hardly any digestive energy from the body, allowing the body to put more energy into healing and rejuvenation.

Packed with vitamins, minerals, living enzymes, antioxidants, photochemical, yet low enough in calories to force the body to cannibalize on its filthy waste, propelling you to vigorous physical health and clarity of mind.

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Tips on Fasting

Here are some fasting tips shared by Debopriya Bose

For those who do not fast regularly or are doing it for the first time, it is better to adopt a moderate approach towards fasting and then graduate to stricter regimes. Start with a 1-day program. Then move on to programs for 2 days, 3 days and so on.

In between the fasting days, one can have food consisting of raw fruits, vegetables, soups, and juices. This is a good way of graduating to a 5 or 10 days fast. 

A first timer could consider juice fasting than water fasting as juice fasting is easier than the water fast. Also, juice fast provides most of the nutrients and calories that solid foods provide. Hence, one would not miss solid food when on a juice fast. 

One of the important fasting tips is to prepare the body slowly for the process. For beginners, it is helpful to start fasting with a little bit of food each day. Extend the fast to 12 to 14 hours in the evening (including sleep).

Such a method could also be adopted for a couple of days before actually starting the fast. For greater benefits from fasting, one should stop the intake of alcohol, caffeine, red meat, sugar and poultry for a few days before going in for a fast.

Also, the intake of nutritional supplements should be limited. Natural is the way to go during fasting!

For the first 2 days, one may feel irritated and experience headaches. However, from the 3rd day onward, one’s body adjusts better to the fasting program.

To avoid such symptoms, one could take a meal that would comprise of water, juices, tea or snacks made from fresh fruits and vegetables, sometime around 3 p.m.

As it is clear that even during fasting, all the nutritional requirements of the body are met; there is no reason to stop working out. In fact, regular exercise will help expedite the cleansing process.

However, beginners can go easy with their workouts in case they are used to heavy workouts. Yoga and meditation are great ways to complement the healing process during fasting.

One of the important tips for fasting is not to start binging on food once you are out of it. Since the body has already got accustomed to eating healthy and only as much as required, fasting is good opportunity to start off with healthy eating habits. 

Those who are underweight or pregnant should not fast. People who have undergone a surgery or are suffering from anemia, hyperglycemia, and chronic problems with the heart, kidneys or lungs should avoid going on a fast.

Nevertheless, if one is suffering from some health condition it is always better to consult a physician before starting a fast.

Fasting is not a crash course for weight loss. Despite all the benefits, listen to your body. If one feels ill while fasting, call the doctor. It is important to follow the fasting tips in order to reap the benefits of fasting that ensures the overall well-being of the body.

Sample Fasting Program for Starters

Now that you pretty much know about fasting and its benefits, try this simple fasting regime using fruit juice.

1. Begin by clearing out any junk food from your home if you intend to do even a short 2 or 3-day juice fast.

Having cookies and potato chips nearby in your kitchen while you juice fast will require enormous willpower to refrain from eating them.

You can give these items to a friend to store until you complete your juice fast or simply donate them to your local soup kitchen.

 

2. Purchase organic fruits and vegetables from your local farmer’s markets or the health food store. If you purchase non-organic produce, avoid buying grapes, apples, or peaches as these items are generally grown with heavy pesticide

 

3. Make a detox bath for non-organic produce by filling a large tub with filtered water and 2 teaspoons of Clorox bleach. Submerge the non-organic produce only in this bleach bath for 15 minutes. Rinse thoroughly and drain.

 

4. Juice fasting requires you chop, cut and peel assorted vegetables and fruits before you juice them through a heavy duty juicer so that you are consuming the vitamins and minerals immediately. There is quite a difference between canned fruit juice and freshly prepared juices. Storing fresh juices in your refrigerator for 4 to 5 hours is acceptable but avoid doing so overnight.

 

5. Combining fruits and vegetables is generally okay but there are certain combinations that may be hard to digest or are simply not palatable.

A classic rule of thumb was that apples of all types can be juiced with any other fruit and vegetable as apples will digest easily for most people.

 

Melons are best eaten alone. Melons tend to digest very quickly and if consumed with other foods, you may experience indigestion of the foods or liquids that take the body more time to digest. Common sense and personal taste preference will guide you.

For example, juicing carrots and bananas and kale together will probably not yield a juice you will enjoy.

 

6. Here’s a juicing basic, prepare only as much as you will need to consume at each setting.

For example, a good snacking juice is made from juicing 2 apples, 1 small carrot, one-half of a small lemon and ½ teaspoon of ginger root.

For an excellent breakfast juice, combine ½ large Medjool date (for the date sugar), 1 medium banana, liquid from a coconut (or to cheat, use “lite” coconut milk from a can, if diluted 1 part coconut milk to 3 parts filtered water), adding filtered water to thin to your desired consistency.

 

7. Juicing for lunch or dinner drinks could include combinations any vegetable with apples to sweeten.

For example, juice 5 to 6 large leaves of curly kale (dinosaur kale), ½ cup parsley, 2 stalks of celery, 1 large carrot and ½ teaspoon of ginger root or cayenne pepper.

Try 6 leaves of rainbow chard, 6 leaves of baby bok Choy, beets (the tops as well), and a very small bulb of garlic for a spicy dinner drink.

 

8. Drink at least 6 to 8, 8-ounce glasses of filtered water to help you adjust to the cleansing effects of juice fasting.

If you intend to juice fast for more than a day, add 1 tablespoon ground flax seeds to any drink and consume three times a day to make certain you are moving your bowels in the absence of soluble and insoluble fiber (as is found in the skins and cellulose of vegetables.)

 

9. Do not be ambitious while juice fasting. Do not starve yourself by consuming too few juice drinks. Prepare from scratch and consume at least 5 to 6 fresh juice drinks in any 24-hour period along with the 6 to 8 glasses of filtered water.

If you find that after the first 6 hours of such a juice fast you experience any changes in heart rate (very rapid or slower than normal), dizziness, headaches, or extreme physical fatigue, consider limiting your juicing to only that 6-hour time frame.

For example, juice Friday morning until noon. If you are miserable, consider breaking the fast gently with steamed vegetables, vegetable soup, plain toast and unsweetened organic yogurt. Do not break your juice fast with a steak and fries or a pizza.

Depending on your general health prior to juice fasting, it is common to experience headaches and several additional bowel movements as your body begins to cleanse.

Transition slowly back to solid foods by introducing steamed vegetables, easy-to-digest proteins such as scrambled eggs, yogurt, or chicken soup.

 

10. Break the juice fast slowly so that you are not overwhelming your digestive system. If you experience what is called a “healing crisis” and find the juice fast kicks off the flu or minor cold bring your juice fast slowly to a close.

Adding vegetable and chicken soups back into your diet slowly. Rest as needed or as much as you can and cut back on very strenuous exercise while juicing.

Hopefully, the information here helps you and encourages you when you are reading to have your fasting.

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Flaxseed Facts and Health Benefits

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Flaxseed has been a widely grown crop for thousands of years, and it is believed that it was one of the first plants that humans domesticated and farmed.

It is one of the most versatile plants in the world, capable of being made into fabrics, especially linen, medicine, high-quality paper (often used for money), soap, and all sorts of other things.

It has many industrial uses – it is an important ingredient in paints, varnishes and linoleum for example.

The most useful thing that flax seed can be made into, however, is linseed oil, also known as flaxseed oil.

Linseed oil is one of the most commonly used vegetable oils. It is also being used in food, used as a finish and polish for wood and painted surfaces, in putty and caulk, and perhaps most notably in linoleum, which many people wrongly believe is made from man-made materials.

Linoleum is actually wood or cork dust on canvas, overlaid with solidified linseed oil, making an all-natural floor covering that is especially suitable for people with allergies.

Wood is also treated with linseed oil when making bats for some sports, including cricket.

The popularity of linseed oil for food preparation has been steadily growing again, as people have been paying more attention to the benefits of omega-3 fatty acids, which the oil is rich in, while also being low in the omega-6 fatty acids that many people are now trying to avoid.

Some have come to use it as an alternative to cod liver oil, and it is readily edible poured straight onto salads – it has a nut-like flavor. If you do not like the taste, though, capsules of the oil are also available.

As most of the world’s flax seed is cultivated in Europe, it is much cheaper there than elsewhere, but as a rule it should be cheaper than cod liver oil in almost all countries.

Flaxseed is traditionally used as a natural laxative, providing bulk to the stool as well as lubrication.

But flax oil has many other benefits, which derive from its richness in the omega 3 essential fatty acid.

Essential fatty acids are so named because we must get them from our diet – our bodies do not make them.

They are important for normal growth and development, brain function, and help prevent chronic illnesses like arthritis and heart disease.

Essential fatty acids come in several forms, the most commonly known being the omega 3 fatty acids and the omega 6 fatty acids.

Omega 6 fatty acids are more common in our Western diets, being found in oils like safflower, sunflower, corn, sesame, and other oils.

It is possible to have a deficiency of omega 6 fatty acids if relying only on omega 3 fats, like flax and fish oils, as the main type of fat in the diet.

Or if taking the omega 3 fatty acids in greater quantities for a period of one and a half, to two years, to restore an omega 3 deficiency.

But the more likely scenario is that an excess of omega 6 fatty acids is being consumed in relation to the omega 3’s.

Symptoms of omega 3 fatty acid deficiency include dry skin, sticky platelets, and tissue inflammation.

Given that inflammation is of particular concern for acne sufferers, it becomes easier to see why increasing the amount of omega 3 fatty acids in the diet remains a popular natural acne treatment.

Omega 3 fatty acids can be found in certain types of fish like salmon and mackerel, and flaxseed oil.

And as well as reducing inflammation, omega-3s speed up healing – again, important for acne sufferers – and reduce platelet stickiness.

Platelet stickiness becomes important beyond heart health when you consider that the blood cells carry the supply of oxygen to cells, including cells in our skin, and the cells that are involved in healing.

There are 3 types of omega 3 fatty acids that are significant. These are alpha linolenic acid (ALA or LNA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

ALA or LNA, as it is often abbreviated, is converted into EPA and DHA by the body. EPA and DHA are the forms in which the omega-3s are most easily used by the body.

Supplementation with ALA has been found to reduce inflammation and improve dry skin.

Flaxseed oil is a very good source of ALA, containing an average of 55% and higher.

But to carry out the conversions into EPA and DHA, the body needs to have good levels of zinc, magnesium, vitamin C, vitamin B3 and vitamin B6.

The recommended intake of ALA is about 2,220 mg per day. Higher doses are recommended to treat deficiencies, or some conditions.

There is no real standard recommendation for acne sufferers simply because not enough studies have been done in relation to acne.

But doses of 3000 to 6000 mg per day are used to prevent and treat some chronic conditions.

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Flaxseed Essentials

Despite all the concern about fat in our diet, the body does require healthy fats and oils to function.

The problem is that most people are getting the wrong kinds of fats in their diet and are lacking the good, healthy fats.

Besides being an energy source, healthy fats and oils are nutrients used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids.

These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system.

In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body.

Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals (satiety).

The human body cannot function properly without two polyunsaturated fats – linoleic and alpha-linoleic acid.

These fatty acids which are found in flaxseed oil and other healthy oils are truly to normal cell structure and body function.

Flaxseed may prove useful in the nutritional management of patients with autoimmune diseases.

Dr. Budwig has been treating cancer of all kinds with nothing but cottage cheese and Flaxseed Oil for over 16 years.

She says that people with cancer have blood that is low in Omega 3 and Omega 6 fatty acids and the blood has a greenish cast. Flaxseed oil is 56% Omega 3 and 16% Omega 6.

Most people have blood that is 80% deficient in Omega 3. Dr. Budwig has taken patients sometimes given only hours to live and restored them to health.

Doctors had attempted to treat patients with sources of Omega 3 but had not been consistently successful.

Dr. Budwig’s research found that in order for these fatty acids to be fully available to the body, they must be tied to a sulfur based protein; the best source of which is cottage cheese.

Depending on the severity of the condition she had her patients use 3 to 6 Tbsps. of Flaxseed oil a day, with at least 4 oz. or 1/2 cup of cottage cheese per day.

What are the Health Benefits of Flaxseed?

Flaxseed improves every molecule in the body. It improves the quality of hair, nails, and skin, as well as helping you to lose weight or bulk up it lowers cholesterol, blood pressure and prevents arthritis and cancers.

Some of the Undisputed Benefits of Flaxseed Includes:

  1. Better regulation of blood sugar levels
  2. Eases inflammatory tissue conditions, including arthritis
  3. Alleviation of dry skin, eczema and psoriasis
  4. Enhanced immune system
  5. Increased metabolic rate with a positive impact on weight management
  6. Helps with Attention Deficit Disorder (ADD)
  7. Natural laxative
  8. Lowered blood cholesterol levels
  9. Lowered high blood pressure
  10. Increased energy, vitality, and stamina
  11. Increased sense of calmness under stress
  12. Reduced threat of blood clots
  13. Protection against cancers, particularly hormone-sensitive cancers such as breast and prostate

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Can Flaxseed Cure Cancer?

Like olive, canola, and most other plant oils, flax seed oil is highly unsaturated and heart-healthy.

Lignans and other flax seed components may also have antioxidant properties, which mean they may reduce the activity of cell-damaging free radicals.

Recently small studies of cancer patients who consumed flaxseeds have produced some encouraging results.

In one study men with prostate cancer who ate an ounce of ground flaxseeds (almost three tablespoons) a day as part of a very-low-fat diet was able to slow the progress of their cancers between the time they were diagnosed and the time of surgery.

A similar study of women awaiting surgery for breast cancer found that those who ate a flaxseed muffin daily (with about four tablespoons of ground flaxseeds per muffin) had a slower tumor growth rate.

The results showed that the flaxseed pre-lignans, converted in the intestines by bacteria into powerful anti-cancer lignans, were extremely efficient, in low doses, in killing the breast cancer cells in these volunteer women.

The results were nothing short of dramatic. The growth index in the cancer cells was reduced 34.2%, while the level of programmed cell death increased 30.7%.

Women who expressed the HER2 metastatic oncogene saw its expression decrease by a dramatic 71%.

Studies of animals, too, suggest some anti-cancer benefit from flaxseed. But it’s always difficult to know whether it’s the lignans that help or some other element in the flaxseeds. And not all studies have yielded positive results.

Besides lignans, flaxseeds and their oil are also the best food sources of an essential fatty acid, alpha-linolenic acid.

“Essential” means we must consume it, because our bodies cannot manufacture it.

Essential fatty acids are important for cell membranes, blood pressure regulation, and other functions.

Alpha-linolenic acid is an omega-3, similar to some of the fatty acids in fish oil.

Like aspirin, omega-3s may reduce blood clotting, thus lessening the chance of a fatal heart attack.

Flaxseeds and their oil may also lower total blood cholesterol, as well as LDL (“bad”) cholesterol.

But that should come as no big surprise since any highly unsaturated oil will do that, particularly if substituted for saturated fats.

The fiber in flaxseeds may also help against cholesterol because it is soluble, similar to that in oats.

What’s the Difference between Brown and Golden Flaxseed?

Brown flax, can be eaten, however, it is grown for the commercial Linseed Oil, paint, and solvents Industries.

The Omega Golden Flax Seed was developed for human consumption and is preferred for the food market because of its nutty-buttery flavor.

The nutritional value of golden flaxseed vs. brown flaxseed is very similar if the samples are of the same quality.

Quality is very important in determining the omega-3 and omega-6 content and overall nutritional value.

How Do I Prepare Golden Flaxseeds?

Golden flax can be purchased whole, ground and in oil form. We recommend that you obtain golden flax seeds in the whole seed form provides the highest nutritional value.

It is recommended that you grind a portion of your golden flax seeds as needed. The golden flaxseeds can be ground into a coarse powder form using a coffee grinder or electric flax grinder.

Uncrushed flax seeds will not be digested and will thus pass through you undigested.

What can I do with Whole Flaxseeds?

The small, golden flax seeds add nutrition when added to bread doughs, pancake, muffin or cookie mixes. When sprinkled on top of any of these before baking, they also add crunch and taste.

Golden flaxseed can be an easy and extremely beneficial addition to everyone’s diet.

Flaxseed, also known as linseed, is noted to have high nutritional value, making it a priority choice of food for health conscious people.

Flaxseed is the latest craze to take over Hollywood and is credited with improving hair, skin and nail quality, aiding weight loss, and preventing diseases such as arthritis, high cholesterol, and high blood pressure. Unlike other Hollywood health fads, it won’t break the bank.

How Do I Store Flaxseeds?

Whole golden flax seed which is clean, dry, and of good quality can be stored at room temperature for up to a year. For optimum freshness, ground flax seed should be ground as needed.

Unused ground flax seed can be refrigerated in an airtight container if it will be used in just a matter of days, or it can be stored in the freezer for about a month.

Ground flax can be added to your morning juice or chocolate milk – usually a heaping tablespoon or two with your favorite beverage. Or you can sprinkle ground flax on cereals or yogurt.

Understanding why you eat certain foods is essential in maintaining life-long health habits. Certainly, pleasing taste and visual appeal are some reasons you make food choices.

Yet, choosing foods that keep your body working as a finely tuned machine is also the goal that healthy-minded individuals strive to achieve.

 

What Are The Easy Tips For Juicing?

easy tips to juicing

 

Fresh is always better than processed, right? Yes! That is definitely right.

Well, fruits and veggies are better fresh rather than frozen, and so are the juices that they produce.

If you do not feel like eating a whole apple, orange, banana, cucumber and the likes, all you have to do is juice them.

Juicing fresh veggies and fruits allow all of the vitamins and antioxidants to pool together into one awesome tasting solution!

Learn more about juicing and the fabulous health benefits.

This is a fantastic way to extract essential vitamins and minerals from all of your favorite fruits and vegetables, creating delicious and healthful beverages in the comfort of your own home.

Juicing is a fun and simple way to provide your body with extra nutrition.

Juicing is a wonderful part of a healthy lifestyle, but you don’t have to be totally strict about what you consume. You should practice excellent health choices at least two-thirds of the time.

The other third allows you to go out to a restaurant, have a few potato chips, or indulge in some ice cream.

Take it one day at a time when you start juicing. Maybe today you really don’t feel like putting a new item in your juice, and that’s okay!

There’s always tomorrow, or even the next day. You must avoid apathy. Though, as it may mean that you never try out new items, items that you might absolutely love!

Be consistent and do a little juicing everyday. The more you do, the more you’ll want to juice and gradually, you’ll make juicing a bigger part of your day.

If you make juicing an infrequent occurrence, not only will you get less nutritional benefit but you’ll also lose the will to keep going.

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Preparing The Juice

Crumple up leafy greens, such as spinach, into tight balls before putting them in your juicer. Your juicer is primarily designed to deal with solid fruits and vegetables, not thin leaves.

You will get better results from your juicer if you simulate this effect by squashing your leafy greens before juicing.

Don’t forget to wash your produce prior to juicing, and use organic products where possible. So many people seem to think that since it’s going to turn into juice, they don’t need to wash their fruits and veggies.

Just because it’s liquid, doesn’t mean the chemicals present on the peels are going to go away. Clean your fruits and vegetables thoroughly before juicing.

When preparing for a juice diet, make sure to stock a LOT of fresh fruits and vegetables!

On average, it takes 4.4 pounds of raw fruits and vegetables to make just a single quart of juice, so you’ll need lots.

Also make sure to get a large variety of ingredients so that you don’t get bored with the same old juice.

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While in the Fridge

Give yourself an area in the fridge just for your juicing ingredients. Maybe they’ll get their own produce drawer, or half a shelf, but making room is important.

When you see that space become empty you will know that you’re running out of food, and you’ll also have a much easier time putting it away after shopping.

Make sure to leave your vegetables and fruits out at room temperature before juicing. Healthy juice is best at room temperature.

So, make sure to take the produce out of the fridge for a little while before you make the juice. Drinking cold juice can shut down slowly the digestive system.

More Preparation Tips

Be aware that citrus fruits do not always work well in all juicers. Because of the consistency of the pulp in the fruit the juicer can get clogged with the pulp or rind.

If using a standard juicer, peel the fruit and cut into small pieces; otherwise get a citrus juicer that you will use for these types of fruit specifically.

Peel citrus fruits before you put them in your juicer. The thick peels of citrus fruits will make your juice taste unpleasant, provide no real health benefit, and can even be harmful.

The greatest benefit from citrus fruits comes from the white pith just below the peel, so be sure to retain that when juicing.

Keep sugar content down by limiting fruits and certain vegetables. One of the things to watch out for when you are juicing is high sugar levels found in many fruits.

High sugar levels can lead to a spike in blood sugar, so keep that in mind as you choose your ingredients. Vegetables grown underground such as carrots usually have a higher sugar content as well.

leafy veggies_juicing

Starting A Juicing Diet

If you’re going to start a juicing diet, it may be helpful to start with a few days of eating primarily fruits and vegetables before going over to all-juice.

This helps reduce dependence on sugar, flour, and other common diet staples that can make a juice diet difficult to swallow.

When attempting a juice-only diet, it can be helpful to remove all processed foods from your house first.

Having a box of crackers, a jar of peanut butter, or some candy bars staring you in the face while you can only have juice is an easy way to cut your diet tragically short.

You don’t have to spend a fortune on fresh juicing produce as long as you shop in season. Berries are great in the summer but will cost you an arm and a leg to buy in the winter.

Thus, skip them until the prices drop again. Apples last all winter, so feel free to buy a few bushels and keep them in the garage.

Try to use locally-grown fruits and vegetables in your juicing. The best option is to use produce that you’ve grown yourself.

Every mile that a piece of fruit needs to be transported to get to you increases the carbon footprint of your glass of juice.

It also increases the chance of your produce becoming contaminated with bacteria or chemicals.

Juicing can be expensive- if you’re making a few wheat shots a day as well as larger fruit and vegetable juices, expect your grocery bill to pile up.

One way to reduce costs is to use primarily carrots, which are very inexpensive compared to the amount of juice they produce.

The best place to find the freshest produce for juicing at great prices is at a local farmer’s market.

Often, they are held once a week during the summer and fall months, and you’ll find everything sold on a farm, including meat, eggs, dairy, baked goods, canned goods, and TONS of fresh fruit and vegetables!

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Adding Wheatgrass

Using wheatgrass in your juice is an excellent way to add a ton of tasty nutrients to the final product.

Start with a little bit and increase how much you push through the machine until it’s all fed into the juicer.

Follow with a hard fruit or vegetable to clean out the machine.

Wheatgrass has many health benefits such as cleansing the lymph system, and removing toxic metals from your cells.

You can only ingest wheat-grass through juice, so juicing can be extremely beneficial.

Be careful because wheat-grass does have a very strong taste. It is best to start out a little at a time. Each time you juice, just gradually add a little more.

It’s important to juice wheatgrass as our bodies can’t actually process the plant fibers contained in it.

You can include wheatgrass in your apple/ginger/orange juice, but you can come up with a hundred more recipes that make great use of wheatgrass and its wonderful earthy flavor. Give it a try!

vegetables-juicing

Adding Vegetables

In terms of health benefits, the best types of juice come from green vegetables including parsley, chard, spinach, kale and broccoli.

Shoot for making your juices contain around 50-75% greens, and then throw in some other vegetables and fruits for flavoring. Fruit juices are unhealthy and sugary compared to green juices.

Use color to show you the way. Each vegetable or fruit juice color, from orange to red to purple, supplies the body with different vitamins and nutrients. Employ a diversity of colors for a complete culinary experience.

Never add more than one new vegetable to your juice mix at a time. If you do not like the taste of the juice, or your digestive system does not react well to your new juice blend.

You will not know what vegetable to reduce or avoid if you add a bunch of new veggies in the same batch.

Beware of too much oxalic acid. If you have a history of kidney stones, gout, osteoporosis or rheumatoid arthritis you will aggravate your symptoms.

Foods to avoid are spinach, chard, beets, and rhubarb. You also have to remember not to combine them, or follow them with foods high in calcium, such as broccoli.

spinach_drinking the juice

Drinking The Juice

Drink your juice on an empty stomach, such as first thing in the morning or about half an hour before a meal.

This allows your system to better absorb the nutrients in your juice, without the interference of other foods.

Juice drunk on an empty stomach can enter your system in as quickly as thirty minutes.

Drink your juice at room temperature in order to receive maximum health benefits. Chilling your juice will make it harder for your body to digest it, and therefore reduce the amount of nutrients you absorb.

Also, chilling the juice requires it to sit in a fridge or freezer, and fresh juice is best immediately after you make it.

Brush your teeth as soon as possible after drinking fresh fruit juice. Fruit juice is naturally very high in sugar, in addition to containing acids that can eat away at tooth enamel. The longer these sugars and acids sit in your mouth, the worse the damage will be.

If you absolutely must store your juice after you make it, make sure to store it in a completely air-tight container.

Letting air get at it will start a process which breaks down the nutrients in the juice, leaving a tasty but empty drink that won’t provide you with the healthy benefits you were looking for in the first place.

Cleaning the Juicer

When it comes to juicing, one thing that you want to keep in mind is that you will want to keep your juicer out and in sight at all times.

This is important to ensure that you use it on a regular basis and that it does not become one of those items that get stored away in the back of your cupboard.

Remember that vegetable and fruit remnants left on a juicer after juicing have the potential to grow mold quickly. Cleaning it quickly helps stop the growth of mold.

Dismantle the juicer, clean the parts and rinse with water until clean. If you must use a detergent use one that is very mild.

If you must store your juice in the fridge, add a tablespoon of lemon juice.

This small amount of lemon juice shouldn’t have a major effect on the flavor, but it will keep this juice from becoming discolored as it sits, creating a more appetizing effect.

Always try to make your juice just before you drink it, for maximum health benefits.

In conclusion, you want to get into making your own homemade juice and just do not know where to start.

Follow the tips and tricks that are provided in this article and you should find yourself with a good baseline for what you need to do and what you should expect.

All in all, fresh is better than not fresh. Fresh foods contain no added preservatives or sugars or salts that are not necessary to your diet.

Freshly juicing your fruits and veggies offer an immense amount of benefits to your body, inside and out.

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easy tips for juicing

 

 

Dining Out In A Healthy Way

dining-out_healthy-way

Do you love to eat out or dine out with your family and friends? How do you manage to keep up in eating healthy and keeping your weight?

With our busy lives these days we are more apt to dine out, pick up takeout food, or have food delivered to us.

The problem is we are not aware of the calories and fat we are consuming when we continually eat food other than what we, ourselves have prepared.

The average dinner meal at a restaurant is 1200 calories, and 60 grams of fat. Men should not have more than 70 grams of fat a day, and women 40 grams of fat a day.

One meal alone can make up one whole day’s worth of fat, or two, in the case of women’s diets.

If you do find a meal that is low in fat, make sure you do not consume such a large serving that you eat more calories than you should.

There are restaurants out there that do have meals considered lower in fat and calories. If you do not see it on the menu ask your server for the information.

Remember, low carb is not low-fat. When you are eating a low –carb meal out at a restaurant you are usually eating high-fat. Make sure you do not take in more than 20 grams of fat in a meal.

Do you consistently starve yourself until you get to the restaurant, and then order everything on the menu to fill the hunger gap?

If you are serious about watching your weight there are things you can do to be a more ‘informed diner’ so you make the right decisions on what food to eat when you dine out.

Italian Restaurants

  • Skip the bread basket. At the very least, don’t have it sitting in front of you for the whole meal.
  • Split the pasta dishes. Portions are normally large enough for two.
  • Choose soup for a meal, like Minestrone.
  • Avoid fattening dishes like fried Mozzarella sticks, Lasagna, thick creamy Alfredo pasta dishes
  • Avoid anything called ‘parmigiana’ as it is usually fried and layered with cheese.

However, you will also find many healthy dishes to make your mouth water as well. Thin crust pizza with vegetable toppings, pasta with tomato-based sauces, chicken cacciatore, chicken Marsala, and biscotti are a few items that will keep you at the Italian table without having to give up your commitment to cut calories and watch fat intake. Salads and soup choices are also something to consider.

chinese-noodles

Chinese Restaurants

Watch the oil and avoid anything deep-fried.

  • Remember most of the calories are hidden in the sauces.
  • Say “no” to egg rolls – they are filled with fat.
  • Avoid dishes with eggplant in them – they soak up the oil like a sponge.
  • Avoid fried wontons, dishes made with duck, egg foo yung
  • Fried chicken should not be ordered if you’re trying to eat healthy
  • Choose brown rice over white. Don’t mistake fried rice for brown rice.
  • The all-you-can-eat buffet should be avoided at all costs (regardless of what type of food).
  • Fortune cookies are okay to eat – they only have about 30 calories.

Chinese (and Asian food generally) offers a wide variety of broth-based soups, stir-fried treats, steamed fish and vegetable dishes, rice, chow mien, and other menu items that delicious low-calorie and low fat choices.

Mexican Restaurants

  • Skip the chips/nachos.
  • Substitute salsa for other toppings such as cheese, guacamole, and sour cream.
  • Avoid quesadillas and enchiladas that are filled with cheese. Tamales are filled with fat.
  • Try to only eat half a burrito – save the rest for later.
  • Taco salads are a good option – just don’t eat the shell. The shell doubles the calories.
  • Fajitas are a good option. Load them up with veggies and salsa, skip the sour cream.

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Indian Restaurants

If you are lucky enough to have a good quality restaurant with Indian Cuisine, you have a number of delicious healthy, low-fat options to choose from.

Chicken, fish, veggies, steamed rice, legumes are included in healthy dishes throughout the menu.

Bean soups are delicious and healthy. You can opt for Chapati, Chicken or Shrimp Vindaloo, or Lamb kabobs.

The main dishes to exclude when dining out in the Indian Restaurants are the fried bread, dishes served with large amounts of nuts and dishes made with coconut milk.

Overall, Indian cuisine is a wonderful dining option when you are watching what you eat.

Most of you eat at restaurants for a variety of reasons. Time and convenience are the most common motives. Below is a list of more quick tips for eating out of your home.

If you eat healthy food or sensible portions, that you like, you can stick with eating healthy for life.

Your portions should be spaced out over the course of the day. Water should be a part of every meal.

After you eat, your stomach should be half full, or less, with food. For every two parts of food consumed, you should drink one part water. Leave your stomach at least one quarter empty for movement of air.

When eating at a restaurant, eat half a portion, maximum, and wait five or ten minutes. Restaurant portions are commonly two to four meals on a single or double plate.

This is way too much to consume at a single sitting and you may find out that, once you pause and sip your drink, you are already full.

Do not make comparisons to other people. Eat to live and enjoy your food, but do not use someone else’s over indulgence as an excuse for your own.

Establish control over your appetite. Many feel guilty if they don’t finish a plate. This is usually conditioning from your childhood. Bury your guilty past and have the rest “wrapped to go.”

Always eat something for breakfast and never “skip it.” When you skip breakfast, you will over-consume for it, later in the day.

Eat slowly and thoroughly chew your food.

Make sure your last meal, or last “snack” of the day, is small and nutritionally dense. Examples are cereal with fruit, vegetable salad with olive oil and balsamic vinegar, rice with vegetables, and light popcorn, without the extra butter and salt.

For those who eat meat or fish, turkey, chicken, or salmon salad on top of fresh greens.

In the later part of your day, skip desserts, sugary cereals, bread, and second portions.

If you absolutely must have sugar, eat fruit, strawberries with yogurt or low fat cottage cheese, fruit with rice, or almonds with yogurt.

If you must have coffee or alcohol, beware that these should be consumed in extreme moderation.

Both substances will dehydrate your body, and you will have to drink extra water to make up for it.

Wine is much better than hard alcohol, but one or two glasses a day is the limit.

Perhaps, you believe there is “nothing more dangerous than showing up at a restaurant really hungry.”

Being an informed diner can save you hundreds of calories in just one meal.

To buffer the hunger, be sure to snack before you go out.

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Dining Out Guide for the Health Conscious Eater

Here’s food for thought! Did you know the average restaurant meal has over 1,000 calories? That’s enough to blow any healthy eating plan.

Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.

Check these 10 tips to help you.

1. Do your research on local restaurants that offer healthy alternatives

Whether you are in unfamiliar place, check out healthy options within the area. Make an extra effort to feed your body with healthy food even in another location.

You can always ask at the front desk for assistance. Don’t go for what is convenient and readily available.

2. Eat in restaurants wisely

Choose the restaurant carefully when you dine out. There are restaurants that will normally serve healthier meal than the others such as Thai or Mediterranean restaurants.

Be mindful of the food you order like grilled meats rather than fried. If there are healthy vegetables in the starters or side dish then go for it.

Skip the bread, the starch, and the dessert. Eat in small portion and eat them slowly. Then, wash it with water instead of soda.

3. When eating out, choose the healthiest meals

Learn the art of choosing healthier meal options. It can also help if you share meals with the people you are with if it is an informal gathering.

Learn how to dine out the smart way.

First, skip the bread basket. Bread is dense in carbs and calories.

Next, look for entrees that feature grilled fish or chicken and have steamed vegetables on the side.

Also, avoid sauces made from butter or cream. Ignore the deep-fried foods.

Split the entrée if the portion sizes are out of control. Box up half of your meal before you dig in.

4. Be careful when eating on fast food chains.

You may find yourself frequently going to fast food chains on a regular basis if you are in your workplace.

In most cases, the types of foods that are served in these outlets are usually filled with fats and oils. In addition, they are also highly processed.

On the other hand, on several occasions, indulge in fast food in a healthy way. For example, order on the kids’ menu for a smaller portion and sometimes they have healthier side options.

Do not upsize your order and always avoid sodas. Look for grilled options and those packed with lettuce, tomatoes, and low-fat condiments.

5. Avoid ordering an appetizer.

It’s a little-known fact that some appetizers have more calories and fat than the main course.

Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans-fats and calories. It’s not a healthy way to start your meal.

6. Say “yes” to salad.

Salad is a healthy eater’s best friend. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy.

Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load.

Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones.

You also have the option of using vinegar and olive oil which is heart healthy.

7. Make the right entree selection.

Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans-fats which are so prevalent in fried foods.

Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health.

Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load.

Also, stick to tomato based sauces rather than cream based and you’ll enjoy a considerable calorie saving.

Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

8. Think about what you’re drinking with your meal.

By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories.

Try sipping iced tea sweetened with a non-caloric sweetener, a diet soft drink, or water with lemon.

You’ll be glad you did when you consider the calorie savings.

9. Indulge your sweet tooth wisely.

Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake.

These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note.

If a healthy dessert option isn’t available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

10. Learn to control your portions.

Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you.

If you remove it from your plate before you start eating, you’ll be less tempted to overindulge.

You use food as an important part of your cultural and social lives to connect with one another.

You also use it as a comfort when you have had a bad day, a bad week, a bad month, or a bad year.

Reducing the foods you do not need helps you stay healthy in mind and body.

By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!

It’s important to remember that while you are watching you’re weight, you don’t have to exclude yourself from all of the great food available in quality restaurants.

You simply need to pay attention to what you are eating and remember that moderation goes along way.

 

 

20 Blueberry Breakfast and Dessert Recipes

blueberry-recipes

 

Blueberries are extraordinary bunch of berries. They are nutritious and delicious at the same time. They are loaded with health benefits, too.

Check here for more information about its health benefits: Blueberries Round Gobs of Good Health

But, for now, here are the twenty blueberry recipes that you can use next time in preparing for your breakfast or dessert.

 

5 Minute Blueberry Pie

 

Ingredients

1/2 cup sugar

2 tablespoons cornstarch

3/4 cup water

4 cups fresh or frozen blueberries, defrosted

1 (9-inch) graham cracker crust

Whipped cream

 

Instructions

1. In a saucepan, combine sugar and cornstarch.

2. Stir in water until smooth.

3. Bring to a boil over medium heat; cook and stir for 2 minutes. Add blueberries.

4. Cook for 3 minutes, stirring occasionally.

5. Pour into crust. Chill.

6. Garnish with whipped cream if desired.

 

 

Blueberry Dessert Square

 

Ingredients

1 cup all-purpose flour

1 cup quick-cooking oats

1 cup packed brown sugar

1/2 teaspoon salt

1/2 cup shortening

2 1/2 cups fresh or frozen blueberries

1/4 cup sugar

 

Instructions

1. In a large bowl, combine the flour, oats, brown sugar and salt.

2. Cut in shortening until crumbly. Press half of the mixture into a greased 9-in. square baking dish.

3. Bake at 350 degrees F for 10 minutes or until brown around the edges.

4. Combine the blueberries and sugar. Sprinkle over  the crust.

5. Top with remaining oat mixture. Press down gently.

6. Bake 35-40 minutes longer or until golden brown. Serve warm.

 

 

blueberry recipes

 

Blueberry Cornmeal Muffins

 

Ingredients

1 1/4 cups all-purpose flour

1/2 cup cornmeal

1/2 cup brown sugar

1/2 teaspoon salt

1 tablespoon baking powder

1 cup milk

1/2 cup butter, melted

1 egg, beaten

1 cup frozen blueberries

 

 

Instructions

1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or line with paper muffin liners.

2. Sift flour, cornmeal, brown sugar, salt, and baking powder together into a large bowl.

3. Dredge the blueberries in the sifted ingredients. In a small bowl, combine the milk, butter,  and egg.

4. Stir the wet ingredients into the flour mixture just until moistened.

5. Spoon  the batter into prepared muffin tins.

6. Bake in preheated oven for 20 minutes.

7. Let muffins sit for 10 minutes before removing from the pan.

 

 

Flourless Oatmeal Blueberry Pancakes

 

Ingredients

2 cups quick cooking oats

1 teaspoon ground cinnamon

1/2 teaspoon baking powder

1/2 teaspoon salt

1/3 cup honey

4 egg whites

1/4 cup milk

1/4 cup coconut oil, melted

1 teaspoon vanilla extract

1 cup fresh blueberries or frozen blueberries

 

Instructions

1. Combine oats, cinnamon, baking powder, and salt in a bowl. Set aside.

2. Mix honey, egg whites, milk, coconut oil, vanilla extract in a bowl separately.

3. Stir the oat mixture into the egg mixture and mix well.

4. Heat a lightly oiled griddle over medium-high heat.

5. Drop batter by large spoonfuls onto the griddle and top with blueberries.

6. Cook until bubbles form and the edges are dry, 2 to 3 minutes.

7. Flip, and cook until browned on the other side. Repeat with remaining batter.

 

 

Blueberry French Toast Cobbler

 

Ingredients

4 eggs

1/2 cup milk

1/2 cup sugar

1 teaspoon vanilla extract

1/4 teaspoon baking powder

10 (3/4 inch thick) slices day-old French bread

4 1/2 cups unsweetened frozen blueberries

2 tablespoons butter or margarine, melted

1 teaspoon cornstarch

1 teaspoon ground cinnamon

1 tablespoon butter or margarine, softened

 

Instructions

1. In a bowl, beat eggs, milk, vanilla and baking powder until smooth.

2. Pour into a large shallow baking dish.

3. Add bread slices, turning once to coat.

4. Cover and chill for 8 hours or overnight.

5. Combine blueberries, sugar, melted butter, cornstarch, and cinnamon.

6. Pour into a greased 13-in. x 9-in. x 2-in. baking dish.

7. Cover and chill 8 hours or overnight.

8. Remove both pans from the refrigerator 30 minutes before baking.

9. Place prepared bread on top of blueberry mixture.

10. Spread softened butter on top.

11. Bake, uncovered, at 400 degrees F for 30-35 minutes or until toast is golden brown and blueberries are bubbly.

 

 

Blueberry Salad

 

Ingredients

2 (3-ounce) packages raspberry flavored gelatin mix

1 (20-ounce) can crushed pineapple, drained

1 (21-ounce) can blueberry pie filling

1 (8-ounce) package cream cheese

1/2 cup white sugar

1 cup sour cream

1 teaspoon vanilla extract

2 cups hot water

 

Instructions

1. Combine hot water and gelatin; stir until dissolved.

2. Stir in pineapple and blueberry pie filling.

3. Pour into a 9×13 inch dish and chill in refrigerator until firm.

4. Cream together cream cheese and sugar.

5. Beat in sour cream and vanilla.

6. Spread over firm gelatin.

7. Chill until serving.

 

 

 

Blueberry Cornmeal Pancakes

 

Ingredients

1 cup soy milk

1/2 cup water

1 cup whole wheat flour

1/2 cup stone ground cornmeal

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup fresh blueberries

2 tablespoons vegetable oil

 

Instructions

1. Preheat oven to 200 degrees F (95 degrees C).

2. In a small bowl combine the soy milk and water.

3. In a large bowl, combine the flour, cornmeal, baking powder, baking soda and salt.

4. Stir in the soy milk mixture just until combined.

5. Fold in the blueberries and let the batter sit for 5 minutes.

6. Lightly oil a skillet or griddle and heat over medium heat.

7. Pour about 1/4 cup of batter onto the hot griddle and cook until pancakes are bubbly on top and edges are slightly dry looking.

8. Turn and cook until pancakes are browned.

9. Transfer to a baking sheet and keep warm in the oven while cooking the remaining batter. Serve warm with syrup or jam.

 

 

Blueberry Flax Pancake

 

Ingredients

1 cup fresh or thawed frozen blueberries

1 1/2 cups dry pancake mix

1/2 cup flax seed meal

1 cup skim milk

2 eggs

 

Instructions

1. Set a nonstick skillet over medium heat.

2. In a medium bowl, stir together the pancake mix and flax seed meal.

3. In a separate bowl or measuring cup, whisk together the milk and eggs.

4. Pour the liquid into the dry ingredients, and stir just until moistened.

5. Spoon 1/4 cupfuls of batter onto the hot skillet.

6. Sprinkle with as many blueberries as desired.

7. Cook until bubbles appear on the surface, then flip and cook until browned on the other side.

 

 

Blueberry and Raspberry Pancake Topping

 

Ingredients

1 1/2 cups frozen raspberries

1 cup frozen blueberries

1/2 cup white sugar

1/4 cup water

 

Instructions

1. Combine the raspberries, blueberries, sugar, and water in a small saucepan.

2. Bring to a boil and cook at a boil for 5 minutes, scraping the bottom as needed to keep from burning.

3. Reduce heat to low; simmer the mixture until thick, about 10 minutes. Serve warm.

 

blueberries

 

Blueberry Spread

 

Ingredients

2 cups fresh blueberries

3/4 cup water, divided

2 teaspoons lemon juice

1 1/2 teaspoons unflavored gelatin

3 tablespoons sugar

 

Instructions

1. In a heavy saucepan over medium-high heat, combine blueberries, 1/2 cup water and lemon juice.

2. Bring to a boil, then reduce heat and simmer gently for about 8 minutes, stirring frequently.

3. Meanwhile, soak gelatin in 1/4 cup cold water.

4. Remove blueberries from heat and stir in gelatin and sugar.

5. Pour  into hot, sterilized jars and seal.

6. Cool and store in the refrigerator.

 

 

Blueberry Oat Bars

 

Ingredients

1 1/2 cups all-purpose flour

1 1/2 cups quick-cooking oats

1 1/2 cups sugar, divided

1/2 teaspoon baking soda

3/4 cup cold butter

2 cups fresh or frozen blueberries

2 tablespoons cornstarch

2 tablespoons lemon juice

 

Instructions

1. In a bowl, combine flour, oats, 1 cup sugar and baking soda.

2. Cut in butter until mixture resembles coarse crumbs.

3. Reserve 2 cups for topping.

4. Press remaining crumb mixture into a greased 13-in. x 9-in. x 2-in. baking pan; set aside.

5. In a saucepan, combine blueberries, cornstarch, lemon juice and remaining sugar.

6. Bring to a boil; boil for 2 minutes, stirring constantly.

7. Spread evenly over the crust.

8. Sprinkle with the reserved crumb mixture.

9. Bake at 375 degrees F for 25 minutes or until lightly browned.

10. Cool before cutting.

 

 

 

Lemon-Blueberry Jam

 

Ingredients

4 cups fresh blueberries

2 cups sugar

1 (3 ounce) package lemon flavored gelatin

 

Instructions

1. In a large saucepan, slightly crush 2 cups of blueberries.

2. Add remaining berries and sugar, mix well.

3. Bring to a boil, stirring constantly.

4. Remove from the heat.

5. Stir in gelatin until dissolved.

6. Pour hot jam into jars or containers.

7. Cover and cool. Refrigerate.

 

 

Lemon Blueberry Dessert

 

Ingredients

1 (8-ounce) box frozen whipped topping, thawed

1 cup fresh blueberries

1 (8-ounce) container lemon yogurt

 

Instructions

1. Fold whipped topping and blueberries into yogurt.

2. Spoon into a serving bowl or individual dishes.

3. Serve immediately or refrigerate.

 

 

Lemon Blueberry Pizza

 

Ingredients

1 (18-ounce) package refrigerated sugar cookie dough

1 (8-ounce) package cream cheese, softened

2 tablespoons sugar

1 (6-ounce) container lemon yogurt

2 cups fresh blueberries

 

Instructions

1. Press cookie dough onto an ungreased 12-in. pizza pan.

2. Bake at 350 degrees F for 12-15 minutes or until golden brown.

3. Cool on a wire rack.

4. In a small mixing bowl, beat cream cheese and sugar until smooth; stir in yogurt.

5. Spread over crust to within 1/2 inch of edges.

6. Sprinkle with blueberries.

7. Cut into wedges.

8. Refrigerate the leftovers.

 

blueberry recipes

 

Blueberry Peach Parfaits

 

Ingredients

1/2 cup sugar

3 tablespoons cornstarch

1/4 teaspoon salt

2 cups milk

2 eggs, lightly beaten

1 1/2 teaspoons vanilla extract

2 ripe peaches, peeled and sliced

1 1/2 cups fresh blueberries

Whipped cream

 

Instructions

1. In a saucepan, combine the sugar, cornstarch, and salt.

2. Stir in milk until smooth.

3. Bring to a boil over medium heat.

4. Cook and stir for 2 minutes or until thickened.

5. Remove from the heat.

6. Stir a small amount of hot mixture into eggs.

7. Return all to the pan, stirring constantly.

8. Bring to a gentle boil; cook and stir for 2 minutes.

9. Remove from the heat.

10. Stir in vanilla.

11. Cover and refrigerate until chilled.

12. In six parfait glasses, layer 2 rounded tablespoons of custard, two to three peach slices and 2 tablespoons blueberries.

13. Repeat layers.

14. Top with whipped cream.

 

 

Grapefruit Blueberry Sorbet

 

Ingredients

3 cups fresh pink grapefruit juice

3 cups fresh or frozen blueberries

1 1/2 cups white sugar, or to taste

1/2 cup vodka (optional)

 

Instructions

1. Pour the grapefruit juice, blueberries, sugar, and vodka into a blender.

2. Blend until the sugar is dissolved and the mixture is smooth, around 2 to 3 minutes.

3. Pour the mixture into a container, and freeze until solid, around 3 to 4 hours.

4. Thoroughly stir the sorbet to break up the ice crystals to a slushy consistency.

5. Return to freezer until firm, about 3 hours.

6. Store in the freezer in a covered container.

 

 

Chocolate Covered Blueberry Smoothie

 

Ingredients

1 cup skim milk

1 cup frozen blueberries

1 (1 ounce) envelope instant hot chocolate mix

1 tablespoon chocolate syrup

 

Instructions

1. Pour the milk, blueberries, hot cocoa mix, and chocolate syrup into the container of a blender.

2. Blend to desired consistency, and pour into a tall glass.

 

 

Delicious Blueberry Smoothie

 

Ingredients

1/4 cup apple juice

1 tablespoon instant iced tea powder

1/2 cup frozen blueberries

1 frozen banana

1 tablespoon lemon juice (optional)

 

Instructions

1. Place the apple juice, iced tea powder, blueberries, banana, and lemon juice into a blender pitcher.

2. Blend on high until smooth.

 

 

Blueberry-Lemon Parfait

 

Ingredients

2 cups fresh or thawed frozen blueberries

2 (8-ounce) cartons non-fat lemon yogurt

10 gingersnaps, crumbled

 

Instruction

In each of four parfait glasses or tall wine glasses, put 1/2 cup blueberries, followed by 1/2 cup yogurt, then crumbled gingersnaps.

 

 

Blueberry Cream Slushy

 

Ingredients

1 cup frozen blueberries

1 cup frozen strawberries

1 cup pineapple and orange juice blend

1 cup vanilla yogurt

2 teaspoons sugar

6 ice cubes

Instructions

1. Place the blueberries, strawberries, juice, yogurt, and sugar into the container of a blender.

2. Process until smooth.

3. Add the ice cubes, and process until small enough to fit through a straw, but large enough to crunch on.

4. Pour into glasses, and drink through straws.

 

 

What To Know About Digestion And Food Combination?

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Find out here how digestion works and how food combination affects the digestion process.

Importance of Digestion

Most digested molecules of food are absorbed through the small intestine.

They may either have been mechanically digested (food is chewed, mashed and broken down into smaller pieces) or chemically digested (enzymes change food into simpler substances).

So what makes digestion so important?

Digestion is the breaking of food into smaller pieces so that it could be absorbed and utilized by our body.

The smaller pieces that were broken down are then absorbed into the small intestine where they will be transported to the different body parts.

The body in return utilizes for the nourishment of the cells and be an energy source.

Like tiny building blocks, they work together to form every part of you. Cells make up the skin, bones, muscles, and organs.

Our body uses nutrients to fix damaged cells and make new ones. Nutrients give cells what they need to work, grow, and divide.

Consider the foods we eat at the raw materials or ingredients of a dish.

In order for us to be able to make a certain dish, the ingredients must be chopped and processed so that they will fully utilize and cook. The same way goes with digestion.

Improper digestion results from the different digestive problems. This could also come from the mal-absorption of the different nutrients.

colon detox_2

Let us not forget that our digestive system support our body. As small as we think that system is, we cannot overlook the fact its importance.

It is composed of a series of organs that break down and absorb the food we eat so that the nutrients can be transported into the bloodstream and delivered to cells throughout the body. Most of us ignore our digestive system unless there’s a problem.

We never or if not, rarely consider the role it plays in our overall health. To think, move, work, and learn, we need our digestive system to process your food and help utilize the nutrients.

Our skin, hair, and even sleep can be affected by whether or not everything is working correctly.

One expert says that people with poor digestive health might struggle with their weight, experience irregularity, nausea, bloating, constipation, stomach pain, diarrhea, heartburn, or gas on a routine basis.

Poor digestive health also can prevent people from sleeping, working, exercising, or socializing with friends.

So bear in mind that our digestive system affects our whole body when it is not well taken care of.

abdomen-digestion process

How The Digestive System Works

The foods we eat are not in a form that the body can use as nourishment.

Food and drink must be changed into smaller molecules of nutrients before they can be absorbed into the blood and carried to cells throughout the body.

Digestion is the process by which food and drink are broken down into their smallest parts so the body can use them to build and nourish cells and to provide energy.

Digestion involves mixing food with digestive juices, moving it through the digestive tract, and breaking down large molecules of food into smaller molecules.

The process begins in the mouth, when we chew and swallow, and is completed in the small intestine.

probiotic

So how does digestion work?

Well, the large, hollow organs of the digestive tract contain a layer of muscle that enables their walls to move.

The movement of organ walls can propel food and liquid through the system and also can mix the contents within each organ.

Food moves from one organ to the next through muscle action called peristalsis. Peristalsis looks like an ocean wave traveling through the muscle.

The muscle of the organ contracts to create a narrowing and then propels the narrowed portion slowly down the length of the organ.

These waves of narrowing push the food and fluid in front of them through each hollow organ.

The first major muscle movement occurs when food or liquid is swallowed. Although we are able to start swallowing by choice, once the swallow begins, it becomes involuntary and proceeds under the control of the nerves.

Swallowed food is pushed into the esophagus, which connects the throat above with the stomach below.

At the junction of the esophagus and stomach, there is a ring-like muscle, called the lower esophageal sphincter, closing the passage between the two organs.

As food approaches the closed sphincter, the sphincter relaxes and allows the food to pass through to the stomach.

The stomach has three mechanical tasks.

First, it stores the swallowed food and liquid. To do this, the muscle of the upper part of the stomach relaxes to accept large volumes of swallowed material.

The second job is to mix up the food, liquid, and digestive juice produced by the stomach. The lower part of the stomach mixes these materials by its muscle action.

The third task of the stomach is to empty its contents slowly into the small intestine.

Several factors affect emptying of the stomach, including the kind of food and the degree of muscle action of the emptying stomach and the small intestine.

Carbohydrates, for example, spend the least amount of time in the stomach, while protein stays in the stomach longer, and fats the longest.

As the food dissolves into the juices from the pancreas, liver, and intestine, the contents of the intestine are mixed and pushed forward to allow further digestion.

Finally, the digested nutrients are absorbed through the intestinal walls and transported throughout the body.

The waste products of this process include undigested parts of the food, known as fiber, and older cells that have been shed from the mucous.

These materials are pushed into the colon, where they remain until the feces are expelled by a bowel movement.

chicken-food combination

Food Combination – Digestion Pairing

Writer Carly Schuna shares her thoughts about the topic. In her article, she discusses the relation of food combining and digestion.

We must remember however that what might work for one person, may not hold true to another.

“Food combining involves eating foods in certain combinations or sequences with the goal of aiding digestion and minimizing stomach discomfort.

People who advocate food combining follow guidelines that dictate how to combine foods at meals and in what sequence to eat each food.

They feel that improperly combined meals can result in digestive discomfort, a build-up of food in the stomach and even more serious health problems.

Digestion

A basic principle of food combining is to only combine foods that have similar digestion times.

According to the nutritionist and food-combining advocate Dr. Stanley Bass, water, juice, fruits and vegetables have generally short digestion times of under 45 minutes, and whole grains, dairy products, proteins, nuts, seeds and complex carbohydrates take more than one hour and sometimes as long as several hours to digest.

Proponents of food combining believe that the stomach overworks when it digests a variety of foods at a single meal, and it’s healthiest for the stomach to handle similar types of food at once.

When the stomach has completed the majority of digestion for one group of items and is mostly empty, it’s permissible to eat again.

Good Combinations

Combine foods that have similar digestion times or that are in the same food group (with the exception of proteins, which should be limited to one type at each meal).

Alder Brooke Healing Arts recommend combining vegetables with buttery or fatty foods, carbohydrates or proteins.

Other good combinations include starches with carbohydrates or proteins and fatty foods with carbohydrates.

green coffee_3

Bad Combinations

Avoid combining starches and carbohydrates with proteins. Acidic foods and basic (alkaline) foods should be eaten separately as well.

Fruits and most juices are composed largely of simple carbohydrates and take only a short time to digest; therefore, it’s best to avoid consuming them with any other foods.

Finally, desserts don’t combine well with any meal. They are heavy in sugar, and food-combining advocates believe that they ferment in the stomach rather than digest easily.

Chewing

People who follow the principles of food combining believe that it’s important to completely chew all foods at all meals.

Healing Daily also stresses the importance of chewing all foods thoroughly before swallowing them, almost to the point of liquidizing them.

The organization notes that partially chewed food is almost always only partially digested and can pass through the body without fully dispersing its vitamins, minerals, and nutrients.”

Food Combination vs. Weight Gain

The most common concern of almost every person is their weight as they age. They have tried almost all the diet plans around and yet most are still disappointed with the results.

Some people offer weight loss programs at gyms and at yoga classes. However, not everyone has the luxury or time to do both.

So what makes food combining so promising when it comes to weight loss?

Several studies have shown that increased intake of fruit, vegetables, dietary fiber, vitamins C and B6, beta-carotene and folate can help in reducing weight in a population of overweight adults and as supported by a study published in Nutrition Research.

The rules are pretty simple and if followed will ensure the success of the much-wanted shedding of unwanted weight.

Remember, fruits maybe nourishing and jam-packed with the vital vitamins and minerals but it is digested so quickly, so it doesn’t mix well with starches and proteins.

It’s been said that yogurt is also very quick and easy to digest. Yogurt and all kinds of fruit go well together.

Acidic fruits such as apples and oranges can be a particular problem if they are eaten too close to a starchy meal. Banana is the only really flexible fruit.

It’s quite starchy so banana is good with porridge and cereals but it is also easy to digest so goes well with yogurt.

Eat fruit as a snack between meals or as a starter to the main course. In other words, on an empty stomach. Or leave a gap between courses.

Some have tried doing the practice of food combining to lose weight by following some simple rules.
  • Eat starches and proteins apart
  • Eat fruit separately
  • Try and leave 15 to 30 minutes between main course and dessert
  • Don’t worry about food combining seven day every week, five is fine

There are still some who try to lose weight by losing their body fat. It is a fact that our body is seventy percent water. Little is known by many that having enough water in our body could help us lose weight.

Water effectively flushes out the toxins that are in our body and thus a reduction in body fat.

When one is bloated with excess water, it is said that drinking more water helps ease the bloat by helping to run the body more efficiently and thereby eventually lose that weight.

 


POINTS TO REMEMBER

Importance of Digestion

  • Digestion is the breaking of food into smaller pieces so that it could be absorbed and utilized by the body.
  • Your digestive system affects your whole body when it is not well taken care of.

How Digestive System Works

  • Swallowed food is pushed into the esophagus,
  • As food approaches the closed sphincter, the sphincter relaxes and allows the food to pass through to the stomach.

3 Mechanical Tasks of the Stomach

  • First, it stores the swallowed food and liquid
  • The second job is to mix up the food, liquid, and digestive juice produced by the stomach.
  • The third task of the stomach is to empty its contents slowly into the small intestine.
  • Finally, the digested nutrients are absorbed through the intestinal walls and transported throughout the body.

Food Combination – Digestion Pairing
Digestion
A basic principle of food combining is to only combine foods that have similar digestion times.

Good Combinations
Combine foods that have similar digestion times or that are in the same food group (with the exception of proteins

Bad Combinations
Avoid combining starches and carbohydrates with proteins. Acidic foods and basic (alkaline) foods should be eaten separately as well.

Chewing
It’s important to completely chew all foods at all meals.

Food Combination Vs. Weight Gain

  • Several studies have shown that increased intake of fruit, vegetables, dietary fiber, vitamins C and B6, beta-carotene and folate can help in reducing weight in a population of overweight adults and as supported by a study published in Nutrition Research.
Simple Rules to Follow:
  • Eat starches and proteins apart
  • Eat fruit separately
  • Try and leave 15 to 30 minutes between main course and dessert
  • Don’t worry about food combining seven day every week, five is fine

TAKEAWAY QUESTIONS

– Are you aware of the importance of digestion?

– Do you have any idea how the food digested inside your stomach?

– Are you familiar with the good food combinations?

– Does proper food combination helps in losing weight?


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