Why You Should Be Using Coconut Oil?

coconut oil

Coconut butter, which is also commonly referred to as Coconut Oil, is a fat that consists of more than 90% saturated fat. As its name implies, this oil is obtained from coconuts and is commonly used for cosmetics, baking ingredients and cooking oil.

Coconut oil is rich in a fatty acid and is among the more stable of all vegetable oils. Many consider it to be a healthy product, which may increase metabolism and improve the body’s ability to fight sickness by strengthening the immune system. Once an immune system becomes weakened for any reason, the body becomes susceptible to an array of illnesses.

In order to maintain a healthy lifestyle, one’s immune system must remain strong. If it ever becomes weakened, it is essential to rebuild the immune system in order to protect the body against harmful sickness and/or disease.

On the downside, because coconut oil is also high in saturated fat, some believe that it may increase the likelihood of cardiovascular and/or heart disease and possibly even diabetes.

On the other hand, some international populations who consume large quantities of coconut oil have been shown to have lower rates of heart disease.

for coconut oil

To reap the health benefits of coconut oil, it must be organic and virgin. This means that the coconuts are organically grown without any pesticides or herbicides.

They are then “hand” or “mechanically” pressed without the use of solvents. You end up with creamy, naturally white oil that has a delightful smell of coconuts.

It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume.

Coconut stabilizes the blood sugar levels, helping with diabetes. It also protects the heart cells from damage.

Coconut oil helps relieve the symptoms of menopause, and pre-menstrual syndrome (PMS). Many women who suffer the effects of PMS  have found  the symptoms lessened when coconut oil was consumed often in their diet.

Coconut oil does not raise cholesterol. Studies have shown that people who use coconut oil have lower cholesterol than those who do not, even when the people consuming coconut also eat other high cholesterol foods like eggs and meat.

Coconut oil smells good, tastes pleasant and is so good for our bodies that some people consume it straight, by the tablespoon, and use it in place of other oils on their salads. Many people also use it as an ingredient when juicing or making smoothies.


Here are other 7 reasons why you should use coconut oil as an alternative to other common cooking oils.

  1. Coconut oil doesn’t turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won’t make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat.

Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT’s are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

Next to mother’s milk, it is nature’s highest source of medium chain fatty acids (MTC’s), which raise the body’s metabolism, leading to weight loss. It has fatty acids such as lauric acid and monoglycerides, similar to mother’s breast milk.

When lauric acid is consumed in the body, whether through mother’s milk or coconut oil, it enhances the immune system to help the body fight infections, diseases, bad bacteria and yeast invasions. Lauric aid is known to be anti-viral, anti-fungal and anti-bacterial.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.


  1. Coconut oil increases your metabolism.

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT’s burn three times more calories for six hours after a meal than LCT’s.

The February 15, 2005 issue of Woman’s World magazine stated that coconut oil is the “underground high-metabolism secret.”

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.


  1. Coconut oil has omega 3 fatty acids.

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.


  1. Coconut oil gives you energy.

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT’s), which increase metabolic rates and lead to weight loss. MCT’s promote thermogenesis, which increases the body’s metabolism, producing energy.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT’s), which increase metabolic rates and lead to weight loss. MCT’s promote thermogenesis, which increases the body’s metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.


  1. One of the best things you can use on your skin and hair is coconut oil.

Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage.

It not only gives temporary relief to skin problems like rashes, but it aids in healing and restoring skin to a younger appearance.

It has also been known to help with people who suffer from yeast infections in the skin, and there is solid research that shows the MCTs in coconut oil do overcome yeast infections. Coconut oil also makes an excellent massage oil.


  1. Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and anti-viral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil does not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

  1. Coconut oil is one of the best oils you can use for cooking.

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don’t do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries.

But now it has been rediscovered! Coconut oil is so effective, it won’t be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!


Coconut Oil – A Healthy Solution for Hair And Skin Care

Coconut as a whole plays a very important part in our lives. From leaves to the oil everything has become very useful to us. Coconut oil is widely used for your hair and many may have seen the results it has provided.

With the growth in the market we have been exposed to n number of creams, which have proved to be worthless. In this stiff competition coconut oil has risen as a thorough winner.

The oil seems to do wonders for your skin. It softens the skin as well as cures it from any damages providing you with a radiant and young look. It helps the skin to avoid liver spots and blemishes caused due to aging and sunlight.

By regular use of the oil a soft and supple skin is developed keeping it wrinkle free. The damage to the skin by sun rays is restricted with the use of coconut oil. It brings back the shine and lost charm of the skin.

The presence of antiseptic fatty acids prevents any fungal and bacterial infection. Some of the infections it keeps fighting on regular basis are the acne, ringworm, herpes, boils, athlete’s foot and warts. Coconut oil or coconut butter has been widely used as a moisturizer. It provides a shield on your skin to protect the natural moisture.


For Skin Care

– Apply grinded betel leaf with coconut oil on black spots, to lighten it

– Paste of henna with little oil should be applied on your face to lighten black spots

– Apply the mixture of coconut water and thick pineapple juice for a glowing skin

– For soft skin make a paste of red sandal powder with coconut milk. Apply it on your face. Rinse it later.

– To remove pimples. Use thick curd. Add turmeric and drops of oil. Put it on your face.

– Coconut oil mixed with crushed garlic when applied at night helps to cure plantar warts and athlete’s foot

– Coconut butter can be used as lip balm

– Massage your face with coconut oil before going to bed this would help in premature aging


For Hair Care

– Add a teaspoon of camphor to 1/2 a liter can of coconut oil. Store it. Massage this oil on your scalp before going to bed. This would help you get rid of dandruff

– A mixture of castor, mustard and coconut oil massaged on your scalp can help you with dandruff problems

– One part lemon juice with two parts coconut oil to be massaged to the roots of your hair to ward of dandruff problem

– Hair loss problem can be solved by massaging coconut or almond oil for 10 to 15 minutes


Coconut Oil Skin Care Recipes



3 tbsp. coconut oil

1 tbsp. olive oil

1 tbsp. glycerin

2 tsp. water


Melt ingredients together over very low heat until liquid.

Remove from heat.

Beat as the mixture cools to emulsify.

Store in an airtight jar and keep in the refrigerator since coconut oil has a very low melting point.

After use, follow with an astringent.


Coconut Oil Lotion Bar


1 part beeswax

1 part coconut oil

1 part grapeseed oil, apricot oil or sweet almond

1 tsp. EO per lb. of total product

1/4 part shea/mango/cocoa butter (optional)


Melt all together and pour into a container or mold


Beeswax Coconut Hand Cream


¼ cup beeswax

3 tablespoons baby oil

¼ cup coconut oil

1/3 cup glycerin


Melt the beeswax and coconut oil over a double boiler.

Add the remaining ingredients and heat until mixture is smooth, for about 4 to 5 minutes.

Pour into a container while still hot since it will harden as it cools.

This makes about 1 cup.



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.


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


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.


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.


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.



  • 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 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?


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.


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



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.



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 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.



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


– 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?


What Are The Food Items For A Slender Body?

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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.



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!


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


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.


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.


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.


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 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.


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 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.


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.


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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food for slender body


Flaxseed Facts and Health Benefits



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


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 Potent Foods To Eat For Your Fitness?

potent foods for fitness

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It would be unrealistic to think you could successfully lose weight and enjoy what you’re eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they may be. We’re going to add an extra roster of fat-fighting foods you can eat.

They’ll lend different tastes and textures to every meal and provide a wide range of vitamins, minerals, proteins and other vital nutrients. Naturally, each one is high in fiber, low in fat and safe when it comes to sodium content, too.

Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If you’re like most of us, you may have a real junk food snacking habit – a habit you’re going to have to change in order to slim down. Many of the foods in this section may be worthy substitutes.


This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.

Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than laxatives –  and that can promote weight loss, too.

Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent bread and muffins.


Beans are one of the best sources of plant protein. Peas, beans, and chickpeas are collectively known as legumes.

Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.

Plant protein is incomplete, which means that you need to add something to make it complete.

Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat.

Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.

The most common complaint about beans is that they cause gas. Here’s how to contain that problem, according to the U.S. Department of Agriculture (USDA):

Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.


This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat.

British researchers found that the high content of insoluble fiber in fruits, vegetables, and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition.

Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.

broccoli_potent food


Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories.

It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer-fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.

When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.


It’s great for pancakes, bread, cereal, soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup.

Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lowered cholesterol levels.

You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.


This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it.

Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food.

Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.

carrots_fat fighting food


What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite?

A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta-carotene, a powerful cancer-preventing nutrient (provitamin A).

Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes.

Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.


White meat contains 245 calories per four-ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc.

Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.


It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels.

It contains good amounts of iron, zinc, and potassium, and University of Nebraska researchers say it delivers a high-quality of protein, too.

The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them.

Cottage Cheese

As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese.

Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip.

To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.


Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating.

Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories.

Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold. You can stuff them with mild white cheese or puree them to use as a filling for cookies and low-calorie pastries.

fish_potent food


The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.

The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood.

As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.

Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.

healthy colon


We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars.

No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.

They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.


This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium.

It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible.


These members of the onion family look like giant scallions and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie-free as it gets at a mere 32 calories per cooked cup.

You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make a good soup.

Lettuce_potent food


People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine.

It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too.

Go beyond iceberg lettuce with Boston, bibb, and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads.


Now, here’s great taste and great nutrition in a low-calorie package!

One cup of cantaloupe balls has 62 calories, on a cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories.

They have some of the highest fiber content of any food and are delicious.

Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs. of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.


A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight.

Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else.

Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health.

onion_potent food


Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion (2.15” diameter) has just 42.

They control cholesterol, thin the blood, protect against cholesterol and may have some value in counteracting allergic reactions. Most of all, onions taste good and they’re good for you.

Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil then spread over pizza. Or roast them in sherry and serve over pasta.


The Italians had it right all along. A cup of cooked pasta (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple.

Analysis at the American Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat pasta, which is even healthier.

Sweet Potatoes

You can make a meal out of them and not worry about gaining a pound – and you sure won’t walk away from the table feeling hungry.

Each sweet potato has about 103 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume.

You can bake, steam or microwave them. Or add them to casseroles, soups, and many other dishes. Flavor with lemon juice or vegetable broth instead of butter.

tomatoes_potent food


A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.

A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week.

And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste great while retaining their nutritional goodness and low-calorie status.

Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about introducing tomatoes into your diet


Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.

A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.

Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meatloaf.

Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meatloaf hold together.

Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.

Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.


The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin.

Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice.

You can find ways to use it in other types of cooking, like – sauces, soups, dips, toppings, stuffings, and spreads. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.

Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories.

You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream.

Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself.

Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat.

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What Are Your Healthy Snack Options?

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What are you snacking on lately? Snacks are an important part of a healthy lifestyle. But it is very important that you don’t snack up on oily and junk foods.

Healthy snacks can help provide extra nutrients and also count towards our five a day target of fruit and vegetables.

Healthy natural snacks should be eaten between meals and will help towards your health and nutrition.

Nutritionists recommend that healthy snacks should contain vegetables, fruit, nuts or cereal grains. They will also cost you less than buying junk food that has little nutritional value and is bad for your health.

The keys to healthy snacking are to select foods that:

Can satisfy your hunger,

Supply your body with energy, and

Provide important nutrients

By pre-planning for snacks and eating the right food you can use snacks in your favor instead of feeling guilty afterward.

Here is a healthy snack tip. A key to losing weight and keeping it off is eating more negative calorie or fat burning foods with lots of volumes but few calories.

Eating fat burning compatible or negative calorie foods creates a calorie deficit that requires your body to use stored fat as energy.

Here are  just some examples of healthy snack ideas that are negative calorie foods:






crab meat



low-fat yogurt






Avoid late night snacks because your body’s metabolism slows way down when you sleep. That means anything you eat just before you go to bed will turn to body fat.

If you eat vending machine snacks they contain high fat and you can forget about reducing body fat because these snacks can sabotage your weight loss quickly.

Also, beverages like smoothies, sweetened coffee drinks, soft drinks, fruit drinks, sports drinks and flavored teas contain a lot of sugar that will end up as body fat.


Snacking on blackberries, peaches or red and green peppers can help you meet your daily recommendations of fruits and vegetables. You need two to four servings a day.

Dates, mangoes, papaya are very sweet and natural. You can easily eat them if you have got the urge to much on any candy. These can also be eaten in dried forms and you would love their taste.

They are also rich in vitamin C, A, and iron. So if you eat them you can keep your body safe from any harmful and fattening chocolate and candy bars.

You can eat low fat crackers instead of the standard rich biscuits. You can easily use them as your snacks whenever you are hungry and just feel like munching on something. These can keep you away from fatty chips and Doritos.

If you want more refreshing snacks then you can make yourself a bowl of salad. You can all your favorite fruits and vegetables and mix it.

In the end, you can add lemon, low-fat yogurt, or olive oil as dressing. The salad bowl would be very refreshing and you would also feel very full.

Just like the salad you can also have small or mini sandwiches with low-fat cheese and it would taste as good as anything else.

sandwich-healthy snack

Combining healthy snacks with a good diet and exercise lead to an improved wellbeing.

The ideas below, for healthy snacks, are suitable for everyone from school children to those at work.

Avocado and Cheese Sandwich made with Wholemeal Bread

Avocados are a good source of vitamin E and C as well as being high in fiber and potassium. They also contain folic acid, an important vitamin for pregnant women. Cheese contains important levels of calcium and wholemeal bread is high in fiber.

Dried Banana Chips

Dried banana chips are often fried in coconut oil and coated in honey. Bananas contain high levels of vitamin A and C. They are also rich in potassium. You can often find banana chips included in muesli. Great for a carbohydrate boost.

Crackers and Cheese

This is a very popular snack after dinner. Cheese is high in calcium. Crackers also come in wholemeal varieties and these are a good source of extra fiber.

Fruit Salad

You can combine any of your favorite fruits in this snack such as kiwi fruit, apples, pear, and nectarines. This snack will help you towards your five a day of fruit and vegetables.

Hummus in Pita Bread

Hummus is made from dried chickpeas, garlic and sometimes tahini. Hummus contains fiber and iron while tahini is made from sesame seeds and is high in calcium.

Turkey Sandwich

Lean turkey or chicken on whole wheat bread with mustard will provide you with energy-boosting carbs as well as valuable protein that will ensure you feel full longer. A full sandwich would be approximately 400 calories while a half a sandwich would be around 200 calories.


Popcorn is a whole grain food, which makes it a high-quality carbohydrate source that is not only low in calories, but a good source of fiber.


This means it takes longer to chew and makes you feel full sooner and for a longer period of time compared to non-whole grain snacks. Compared to many snack foods, popcorn is also low in calories.

Air-popped popcorn provides only 30 calories per cup. When oil-popped, it contains only 55 calories. Even drizzled lightly with butter, it’s only 90 to 120 calories per cup.


Try these power snacks for a quick pick me up, that’s good for you, too.

Mixed Nuts 

Nuts are an excellent source of Vitamin E, which is good news for your heart. They are high in good fats that offer a great boost of energy. Just be careful not to eat too many, as they are high in calories, too. Aim for about a ¼ cup.


Raisins are cholesterol-free, low in sodium, and totally fat-free. They provide many necessary vitamins and minerals, including iron, potassium, calcium, and certain B vitamins.

They are a good source of fiber and rich in antioxidants. They are also easily digested, for quick energy. A ¼ cup of sun dried raisins is about 130 calories and the perfects portion for a snack. Try mixing raisins, mixed nuts, and a few other foods such as cheerios for a great take-along.

Nutrition Bar

Nutrition or protein bars have dramatically improved in taste over the years. Today, many offer the perfect balance of carbs and proteins and are packed with beneficial vitamins and nutrients, including calcium, folic acid, iron and much, much more.

Check the nutrition facts and beware those that full of fats and sugars. Go to your trusted health store to be safe.


Milk contains 9 essential nutrients, including calcium, vitamins A, D, and B 12, protein, potassium, riboflavin, niacin, and phosphorus.

This powerful package of nutrients does more than just build strong bones. 8 ounces of low-fat chocolate milk will give you the sugar you need for energy, and the protein to sustain it.


Yogurt is an outstanding source of protein, calcium, potassium, phosphorus, vitamins B6, B12, niacin, and folic acid. It contains just as much potassium as a banana does.

This special dairy product contains a lot of friendly bacteria that benefit your health tremendously. A 16-ounce container of yogurt is usually 100-200 calories, depending on whether you choose fat-free or low-fat


Go for fruits that are high in natural sugar, without the fat. Grapes, bananas, cantaloupe, and watermelon are all good choices. These fruits supply the burst of energy you need without the fat you don’t need.

Cut up some pieces of fruit to add to your yogurt for a nutritiously packed afternoon goody.

Fruit, such as oranges, bananas, and apples, are packed with vitamins, including Vitamin C; minerals; antioxidants; good carbs; and fiber. Plus, they are easy to carry with you! A piece of fruit or a cup of berries is usually 80-120 calories, depending on the fruit.

Whole Grains

Whole-grain snacks are rich in complex carbohydrates and fiber, which give you immediate energy that has some staying power. Consider items such as low-fat whole-grain crackers and whole grain crispbreads.

Low-Fat Dairy Products

Cheese, yogurt, and other dairy products are good sources of calcium, protein, and other nutrients. Be sure to choose low fat versions.

Mix up your snacks a bit, so that you never get bored. Try new fruits, yogurts, and nuts often. Try out different power snacks together to reap the benefits of a diverse diet. You can truly treat yourself without feeling sinful!

smart snacking

Tips for Smarter Snacking

There are smarter ways to snack throughout the day where you can lower your calories and still fill the hunger gap.

Roberta Larson Duyff, MS, RD, author of the American Dietetic Association’s Complete Food and Nutrition Guide, goes over some common snacking times and makes a few smart suggestions on what healthier items we can replace those “filler” foods with.

When you need a wake-up or need a quick energy jolt:

Eat a small breakfast of carbs and protein (cereal, egg, milk) or have an AM snack of proteins like peanuts or cottage cheese.

Before leaving the office for a meeting:

A quick piece of fruit or chunk of cheese is good if you don’t know when lunch is coming.

Before working out:

You might want pump up with a piece of fruit and a big glass of water.

After school or work:

A small sandwich and a glass of milk will work, otherwise, people eat all the way until dinner, a cookie, a cracker, a soda, and are never satisfied.

If you are cutting calories have some cut-up veggies or a rice cake with peanut butter or cheese.

When out with friends:

Try splitting a dessert or snack when you go for dessert or grab a bite with your buddies.

Before partying:

A cracker and cheese or little carrots are a good choice to take the edge off. Drink an equal amount of water after every drink when you can.

Before bed:

Milk contains tryptophan, which makes some people sleepy, and chai tea can be soothing.

Snacking not only helps ease those nasty hunger pains, but it relaxes and softens stress. Snacking should not be used to escape boredom. Find the smart snacks that fit both your individual needs and the occasion at hand.

child friendly snack

Child-Friendly Healthy Snacks

Make snack time nibbles attractive and hassle free. Prepare small portions of snacks and leave them in easy to find places like kitchen shelf, fridge or dining table.

The healthiest and simplest choice for snacks is fresh fruits and raw vegetables requiring minimum preparation time.

Some good suggestions of kid-friendly healthy snacks include:
1. Make fruit salads with kid’s favorite fruits. Prepare them in small batches from fresh fruits and freeze them.
2. Dry fruits like raisins or apricots and fresh fruits like apples, oranges, watermelons, and bananas.
3. Sandwiches with peanut butter, tuna or lean meat cuts.
4. Yogurt, plain or flavored or milkshakes made with low fat or skimmed milk. Dry cereals or cornflakes served with fruit and low-fat milk.
5. Fresh fruit juices like orange, watermelon, grapefruit or frozen juice bars.
6. Hard-boiled eggs with a slice of whole wheat bread, peanuts, pretzels or crackers.
7. Ready to eat cut up veggies like carrots, cucumbers, and celery. Unbuttered popcorns, wheat crackers or whole grain muffins served with low-fat cheese dip.
8. Fruit Smoothie made in a blender with fresh fruits, juice, and yogurt.
9. Yogurt dessert with layers of low-fat yogurt, fruits, and veggies.


Try out different things and you would be able to make things up yourself. Just look for bad and good carbohydrates and you would achieve your goals.

So next time when you are hungry think of the possible low-fat items that you can make instead of just opening the fridge and filling your mouth with high-calorie chocolate bar or sandwiches.

Don’t keep your body hungry but always keep it satisfied with the healthiest of food around.

Just like this, you can look for other low-fat snacks which can keep you fit. If you start thinking before putting anything in your stomach then you would be really able to keep a watch on your weight.

People who don’t really notice what they are eating are the ones who have got most problems with their weight and then they regret later. So it is better to think today and have a healthier tomorrow.

Believe it or not, small changes like these can have a huge difference in your weight loss results. Remember, successful weight loss is just a combination of the right choices.

So the next time you have a snack attack at home or at work you’ll know how to use it to your advantage for healthy and weight loss success.



Healthy natural snacks should be eaten between meals and will help towards your health and nutrition.

The keys to healthy snacking are to select foods that:

  • Can satisfy your hunger
  • Supply your body with energy
  • Provide important nutrients

Avoid late night snacks because your body’s metabolism slows way down when you sleep.

Some Ideas of Healthy Snack

  • Avocado and cheese sandwich made with wholemeal bread
  • Dried Banana Chips
  • Crackers and Cheese
  • Fruit Salad
  • Hummus in pita bread
  • Turkey Sandwich
  • Popcorn

Examples of power snacks for a quick pick me up

  • Mixed Nuts
  • Raisins
  • Nutrition Bar
  • Milk
  • Yogurt
  • Fruit
  • Whole Grains
  • Low-Fat Dairy Products


– Are you eating some healthy snacks?

– Do you always choose healthy snacks?

– How often do you have some snacks?

– Are you snacking for your advantage?






What Are The Health Benefits Of Yogurt?

health benefits of yogurt

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Yogurt is a popular snack treat for people who are trying to monitor their weight. Did you know that apart from making you lose weight, yogurt has other benefits to your body?

It has been given different names but the nutritious value of yogurt makes it useful for our continuous and profoundly used up the body.

It should be part of your daily diet as it helps with increasing ways of creating a clean digestive system.

The process of making yogurt must have developed somewhere in Asia or Europe as there is a huge supply of milk.

In Europe and Asia, cow’s milk is very prevalent. Buffalo’s milk is also used in India.

In Russia goats and sheep’s milk are a good source of providing milk from which the rich and smooth yogurt is formed.

Yogurt can be made by the use of Soya which is considered as a very healthy drink.

By being an excellent desert, yogurt also happens to be very nutritive with many golden benefits written to its name. It has all the essential source of proteins, vitamins, and minerals.

These help to create a proper balance for your body. The high content of calcium also proves to be excellent for our digestive system.

It helps it cooling down your system rather than burning it up with acidity problems. As the proteins are easily digested you can have this very easily which tends to do wonders to your body.

It can also be made into buttermilk wherein 90% water is used, but the taste happens to be very good for your mouth and your stomach accepts it easily.

People who have a tender digestive system can have this daily which would help them tremendously. As the digestibility factor of the yogurt is better in comparison to the milk due to which you can have it very easily.

eat yogurt

It is been said that consuming at least 250 grams yogurt a day would help to improve your thiamine. This thiamine helps in maintaining your appetite as well as the continuous growth of your body.

Acidity can be easily fought by drinking buttermilk. If this buttermilk happens to be sour it turns out to be even better as it helps in fighting the influx of lactic acid in the system.

You can use yogurt in different forms which make it more interesting and also very appetizing for many children and adults too.

It also contains Vitamin B12 which is very good for your body. There are three types of yogurt regular, low-fat, and skimmed milk.

As yogurt contains live bacteria it proves to be very useful for your body providing all the necessary health benefits needed by you.

It has been tested that people who have yogurt thrice a week can increase their life span than the ones who had it just once a week.

Your immunity increases by having yogurt. It has a fine resistance to fight diseases. Eating yogurt helps with vaginal yeast infection.

It also helps in weight loss which for many may be a very significant problem. Lactobacillus is a probiotic bacterium which helps in curing arthritis as well as preventing it.

One way to improve your health naturally is by eating an adequate amount of yogurt daily. Yogurt has live microorganisms called probiotics. These good bacteria help your body works properly.

benefits of yogurt

Here are some benefits you can get from eating yogurt:

Improves gastrointestinal functions

Since yogurt is rich with probiotics, it helps improve food digestion and absorption. Good digestion and absorption will prevent you from experiencing hyperactive bowel movements and constipation.

Yogurt also helps lactose intolerant individuals. It also lowers your risk of getting inflammatory bowel diseases like Ulcerative Colitis and Crohn’s disease.

Boosts your immune system

Probiotics from yogurt make your body stronger in resisting harmful bacteria, thus lessening your risk of getting infections.

These good bacteria also enhance your body’s natural healing process so you can easily recover from illnesses.

Regulates your blood pressure

A study has shown that having 2-3 servings of low-fat dairy daily will greatly reduce your risks of getting high blood pressure.

Some dairy products are high in dairy fat that is not healthy for your heart. Yogurt is a low-fat dairy product that does not have a bad effect on your heart.

Maintains your weight

Because yogurt is low-fat, it frees you from worries of gaining weight. When dieting, it’s important that you still get enough nutrients so you don’t end up being malnourished.

Yogurt contains an adequate amount of vitamins and minerals that you need. With enough yogurt intakes, you get enough nutrients without the worries of moving the scales up.

Prevents osteoporosis

Yogurt, just like some dairy products have added calcium and vitamin D. These nutrients are very important in making your bones stronger. Strong bones will prevent you from developing osteoporosis.


The Dannon Company has listed the seven benefits of yogurt. From calcium and protein to active cultures and nutrients for growth, these benefits give the body an advantage today for tomorrow.

Eating yogurt daily helps consumers:

1. Be Fit:

Yogurt contains calcium, which can help with weight management.


2. Be Vital:

Yogurt is a good source of protein for muscle maintenance.


3. Be Comfortable:

Yogurt has active cultures that help milk digestion.


4. Be Strong:

Yogurt has calcium, essential for strong bones.


5. Be Nourished:

Yogurt contains important nutrients for children’s growth.


6. Be Proactive:

Yogurt provides friendly bacteria for your digestive tract.


7. Be Happy:

Yogurt is a great-tasting and satisfying part of your healthy diet.

yogurt on your diet

Here are some tips you can follow when deciding on adding yogurt in your diet.

1. Choose the type of yogurt that you want to take.

There are various types of yogurt. Some yogurts contain regular fat, some are fat-free and some are low-fat. You may also want to check the sugar contained in the yogurt.

There are yogurts that have more sugar than others. Look at the label at the back of the package. Read and compare nutritional contents of different brands. By doing this, it will help you choose the best brand in the market.

2. Make it a habit

You can eat yogurt anytime and anywhere. Make it a point to take some yogurt every day. Bring some in the office so you can easily have yogurt on your lunch break. You can also put a small yogurt cup in your bag so you can take a healthy snack anywhere.

3. Substitute other ingredients with yogurt

Yogurt can easily be added to your recipes. Use yogurt instead of ice cream when making a smoothie. You can also try adding yogurt when baking cakes and other pastries. You can easily substitute milk to yogurt.

4. Make eating yogurt fun delightful

There are numerous recipes that you can follow so that you don’t only get to eat the flavored yogurt available on the market. Adding fruits to your yogurt is a good idea and will make your snack even healthier.


“More and more people are making an investment in their overall health,” says Audrey Cross, associate clinical professor of public health at Columbia University’s School of Public Health.

“One way they’re doing this is working more nutritionally dense foods, such as yogurt, into their diets.”

Here are some recipes you can try using yogurt.

Blueberry Peanut Butter Smoothie


1 tablespoon flax seed meal or wheat germ

1 banana

1/2 cup frozen blueberries

1 tablespoon peanut butter

1 teaspoon honey

1/2 cup plain yogurt

1 cup milk



1. Put ground flax seed meal or wheat germ into the blender to grind and further breakdown. This will also eliminate any bitterness from the flax seed.

2. Place the banana, blueberries, peanut butter, honey, yogurt, and milk into the blender.

3. Cover, and puree until smooth. Pour into glasses to serve.


Strawberry-Yogurt Shake


3 cups ice cubes

2 bananas, peeled and sliced

1 (16 oz.) package of fresh strawberries, hulled

1 (16 oz.) container of plain low-fat yogurt



1. Blend strawberries, bananas, half of ice cubes, and yogurt in a blender on high until smooth.

2. Add the remaining ice and blend further until smooth again. Serve immediately.


Very Blueberry Smoothie


1 banana, chopped

1 kiwi, sliced

3/4 cup blueberries

1 cup ice cubes

1 (8 oz) container vanilla yogurt



Combine the banana, kiwi, blueberries, ice cubes, and vanilla yogurt in a blender; blend until smooth.


Peaches N Cream Smoothie


1 banana, cut into chunks

¼ cup vanilla yogurt

1 ¼ cups milk

1 packet peaches and cream flavor instant oatmeal

2 packets of sugar or sweetener of your choice (optional)

5 ice cubes



1. Place the milk, yogurt, banana, instant oatmeal, sweetener and ice cubes into a blender.

2. Cover and puree until smooth.

3. Pour into glasses to serve.


Cherry Berry Smoothie


1 cup cherry juice

1 (8 oz) container vanilla yogurt

1 cup frozen unsweetened raspberries

1/2 cup seedless red grapes

3 teaspoons sugar



1. In a blender, combine all ingredients.

2. Cover and process until well blended.

3. Pour into glasses and serve immediately.


Mango Banana Smoothie


1 banana

1/2 cup frozen mango pieces

1/3 cup plain yogurt

1/2 cup orange-mango juice blend



Combine the banana, mango, yogurt, and juice in a blender; blend until nearly smooth.


Homemade Banana Yogurt


4 cups 2% low-fat milk

1/2 cup plain yogurt with active cultures

1 teaspoon vanilla extract

1 banana, peeled and chopped



1. Pour the milk into a pan, and heat over medium heat until small bubbles form around the edge of the pan and milk is just below the boiling point.

2. Do not let the milk boil. Remove from heat and cool.

3. Skim off any skin that forms on the milk.

4. Pour the cooled milk into a yogurt maker, and stir in the yogurt, vanilla, and bananas.

5. Cook according to manufacturer’s directions or at least 4 hours .

6. If desired, strain the yogurt through a fine sieve or coffee filter to remove the whey, and return to the yogurt maker.

7. Refrigerate the yogurt overnight or another 8 hours to thicken further.



Here are some benefits you can get from eating yogurt:
Improves gastrointestinal functions
Boosts immune system
Regulates blood pressure
Maintains weight
Prevents osteoporosis

According to the Dannon Company, eating yogurt helps:
1. Be fit
2. Be vital
3. Be comfortable
4. Be strong
5. Be nourished
6. Be proactive
7. Be happy

Tips to add yogurt in your diet
1. Choose the type of yogurt you want to take
2. Make it a habit
3. Substitute other ingredients with yogurt
4. Make eating yogurt fun delightful


– Do you include yogurt in your diet?

– How often do you eat yogurt?

– What other benefits of yogurt you may know of?

– Do you have any other recipes using yogurt?





What Are The Health Benefits Of Wheatgrass Juice?


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There are numerous health benefits that wheatgrass can present that is the reason individuals got fascinated with it.

The richness of wheatgrass is the way to go for health-conscious individuals. If you are planning on taking the natural road to a healthy you, here are some things you have to know to get you started on wheatgrass juice.

What is wheatgrass?

Wheatgrass is the young grass of wheat plant that is dried or juiced. Because it has a high amount of Chlorophyll, it is rich in many vitamins and minerals.

Chlorophyll is a pigment in plants that contains magnesium. The juice that is the product of wheatgrass being juiced is exceedingly loaded with vitamins and nutrients and while the juice is fresh it is rated as one of the best juices to consume for anybody and everybody.

Studies have shown that wheatgrass has various curative and detoxifying functions.
This grass is wheat in its early stages and once the grass reaches about seven or eight days it is at its optimal stage to be picked and juiced.

Make sure to drink the juice after juicing as soon as possible. This is to make sure that you obtain the most nutritional payoff from this leafy wonder and from your hard work.

What can you get from Chlorophyll? It is filled with high levels of oxygen. And it is responsible for keeping the plants oxygenated.

For some individuals, wheatgrass juice is seen as having powers of rejuvenation. It has been called the plasma of youth as well as the life blood of plants and thereby being extremely beneficial to humans.

If you look at all the elements that are absent in your body’s cells, there will be the realization that all of these, especially hormones, enzymes, nucleic acids, and vitamins can all be regained by drinking the juice of this green health injection on a regular basis.

Because wheatgrass has increased in popularity for some time now, you can easily purchase wheatgrass prepared in various forms. Some bars and restaurants also included wheatgrass juice on their menu.

wheatgrass juice

What are the benefits of taking wheatgrass?

Throughout the years wheatgrass juice has shown an extremely beneficial impact on numerous individuals who consume it on a regular basis. These helpful effects have been shown to be both many and varied.

Wheatgrass has been shown to cleanse the lymph system leaving the body in a far cleaner state than before to the intake of wheatgrass juice. This juice has also demonstrated that it has the power to help build levels of oxygen and nutrients in the blood.

Juicing wheatgrass also gives you access to a liquid that will help to restore balance to your body by removing the toxic metals that reside in your cells and your liver and kidneys will feel the wheatgrass’ nourishing and vitality restorative properties.


Improves metabolism and cares for your heart

Wheatgrass is good for your heart as it lowers down your blood pressure. It also makes your blood healthier by increasing the red blood cells in your blood.

The properties of wheatgrass also reduce the acidity of your blood because wheatgrass is very rich in alkaline minerals. Taking this will also help enhance your thyroid functions.

It is also said that it is effective in treating gastrointestinal diseases like constipation, diarrhea, peptic ulcers and ulcerative colitis.

Detoxifying agent

In the light of the presence of minerals and antioxidants, wheatgrass is a very effective detoxifying agent. It also fights off and gets rid of harmful chemicals and other substances that may develop into various types of cancers and other illnesses.

Wheatgrass makes your blood healthy and cleanses the liver effectively. Using this to treat tumors and toxins that help the patient recover from their illnesses without the harmful side effects of synthetic drugs.

Slows down the aging process

Aging is part of an individual’s normal growth and development but it doesn’t mean that your health should be affected by aging. Taking wheatgrass puts aging on a different level.

It does not only slows down the process, but it makes you age healthily by cleansing your body of harmful toxins and keeping your cells healthy.

Aids individuals to lose weight

Wheatgrass has fat-burning properties. It also suppresses your appetite. Losing weight doesn’t have to mean taking those weight-loss pills or undergoing surgery. A regular dose of wheatgrass will do wonders to your body.

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Wheatgrass Juice Preparations

The popularity of wheatgrass resulted to it being available in various forms. Now, you can take wheatgrass in powdered juice, tablets or through juice shots.

Some people also decide to grow wheatgrass in their homes so they can always have it easily available to them. Whatever preparations you prefer, the important thing is to be able to have your regular intake of wheatgrass.

There are many juicers out there that will provide you with the means to juice your wheatgrass adequately and you will receive benefits from your juice.

But in order to ensure that you receive the maximum beneficial effects from your wheatgrass juice, you need to use a juicer specifically engineered for juicing wheatgrass.

Since wheatgrass is very leafy it requires a different type of juicer to most fruit and vegetables. The best juicer to use is a masticating juicer that is built to handle wheatgrass because wheatgrass needs to be crushed to get the most nutrients out of your produce.

In addition to juicing with the appropriate machine, it is recommended that you grow your own wheatgrass.

This is to be certain that you can be sure that you are drinking juice that has been made from wheatgrass that has been picked at the optimal time and juiced within a reasonable.

Definitely, this will guarantee that you get a super drink from all the produce you juice.

Wheatgrass juice is prepared like any other type of juice. Add water and enjoy. You can also add some ice.

Juice shots are also available in the market. A 5ml shot is equal to a tablet of wheatgrass. Wheatgrass tablets are taken twice daily.

Wheatgrass has many health benefits for you. Take a dose of wheatgrass daily or as much as you can and start your journey to a healthier you.



Wheatgrass has high amount of chlorophyll, rich in many vitamins and minerals
Chlorophyll is filled with high levels of oxygen.

What are the benefits of taking wheatgrass?

  • Cleanse the lymph system
  • Improves metabolism
  • Cares for your heart
  • Reduce the acidity of your blood
  • Effective in treating gastrointestinal diseases
  • Very effective detoxifying agent
  • Slows down the aging process
  • Aids individuals to lose weight

Wheatgrass Juice Preparation

  • Take wheatgrass in powdered juice, tablets or juice shots
  • Others grow wheatgrass in their homes
  • Use a juicer specifically engineered for juicing wheatgrass
  • Use a masticating juicer because wheatgrass needs to be crushed to get the most nutrients


– Are you aware of the health benefits of wheatgrass juice?

– Are there some available wheatgrass products in your area?

– Have you tried drinking a wheatgrass juice?

– Have you tried taking wheatgrass tablets or other forms of wheatgrass?






What Are The Health Benefits And Other Facts You Should Know About Whey Protein?

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What are whey protein and its health benefits?

Whether you’re an athlete, bodybuilder, fitness enthusiast, or simply someone looking to get more protein in their diet, you should consider trying whey protein.

This supplement is widely regarded as a protein staple because it helps with lean muscle growth, muscle recovery, and overall health and wellness.

To understand this protein and how it helps your body and wellbeing, please keep reading this comprehensive guide to learning everything you need to know including the various benefits it offers.

What Is Protein?

Protein is a macronutrient, like fat and carbohydrates that are used in every single cell of the body. Hair and nails are mostly made of protein and the body uses it to build and repair tissues.

It is also used to make hormones, enzymes, and other body chemicals.

Protein is an essential building block of muscles, bones, skin, cartilage, and blood. Unlike fat and carbohydrates, the body does not store protein to maintain an available reservoir, so it can only be obtained from food.

What is Whey Protein?

Whey protein is actually a term used to describe a group of globular proteins that can be separated from the whey.

To understand what whey protein is we must first unpack the meaning of “whey.” Whey is a term that describes milk serum, or the liquid by-product that is created when milk is curdling.

In animal milk, whey protein makes up nearly 20% of the protein content while the rest is roughly casein fractions.

In fact, whey proteins actually come in a variety of fractions like globulins, albumins, and more.

However, for the purposes of this article, whey protein will simply refer to the whole variety of specific fractions that are found in cow’s milk.

Whey Protein is derived from cow’s milk and is also a by-product of making cheese, which in the past was typically thrown out as a waste product.

We now know that Whey Protein is rich in amino acids essential for building muscle and overall good health.

Whey Protein is also naturally found in breast milk as well as some types of baby formula.

Although protein is also found in other foods such as meats and vegetables, Whey Protein is known to have the highest digestible levels of protein that the body can use.

Whey protein is also a complete protein source, which simply means that it provides all 9 essential amino acids, which are, in essence, the complete building blocks of life.

How Whey Protein is Made?

Whey protein can be produced from whey through a variety of different membrane filtration methods depending upon the desired protein content.

Some filtration methods include microfiltration and ultrafiltration. Once done, the whey protein is spray dried in give it the desired powdered consistency.

When cow’s milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha lactalbumin, and serum albumin.

Similar to the protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active.

If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.

Bioactive whey protein is an active source of protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value.

whey protein

Benefits of Whey Protein and Why You Should Add it To Your Diet

Protein is one of the key ingredients in muscle growth, development, and wellness.

On the smallest scale, proteins are built up of amino acids which are needed for the construction of various bodily systems and tissues as well as other physiological functions.

These include neurotransmission, brain metabolism, immune system function and strength, cardiovascular function, and energy production.

Because of these dynamic building blocks, proteins then are important for building and maintaining strong muscles.

There are a number of benefits from consuming whey protein that is all directly linked to the biological roles and properties of essential amino acids.

Due to its high amount of L-leucine, whey protein is an important part of muscle protein production and other functions.

Whey Protein offers several other health benefits like a healthier immune system, stronger bones, weight loss, and just plain overall better well-being.

Whey Protein is also sometimes used to help speed the healing of wounds or burns.

Whey protein helps to detoxify the body by making the body’s production of endogenous glutathione greater.

This too helps to make your immune system stronger as well, and this is just another of the many advantages of whey protein.

Native Whey Protein – What Makes It Good for the Body

Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets.

Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein

A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies.

An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby.

In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grows faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts

For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to the acceleration of muscle development.

This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries

In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems.

Basically, it helps athletes heal faster and feel better.

A Weapon Against Degenerative Diseases

Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from.

These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity.

They commonly affect three systems in particular: the nervous system, the muscular system, and the skeletal system.

Although rarely curable, degenerative diseases can be treated with chemotherapy, surgical operations, and the proper diet.

Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth.

Cancer, diabetes, and AIDS have symptoms that cause muscle strength and growth to deteriorate – an undesirable effect that can be combated with increased intake of whey protein.

The following are some of the whey protein’s main benefits:

  • It can provide anti-catabolic properties during extended periods of aerobic activities
  • It is quickly and easily absorbed and digested
  • It boosts insulin sensitivity which can in turn boost metabolism and result in weight loss
  • Improves and enhances the immune system (especially for physically active individuals)
  • Help maintain muscle mass/prevent muscular loss as a result of aging

Whey protein can be found as a powdered supplement but it is also present in some dairy foods. This includes:
  • Yogurt
  • Bread, crackers, cookies (other baked goods that use whey in production)
  • Ricotta Cheese
  • Cottage Cheese
  • Dairy, Butters, and Creams
  • Animal Milk (goat and cow)

The best way to find out if a certain food naturally contains whey protein is to read the label!

If you do not want to purchase powders or other whey protein supplements, you can easily add these foods to your everyday diet.

It is important to remember, however, that too much dairy can result in some gastrointestinal problems (bloating, constipation, etc.), so remember to eat these foods in moderation.

Are there risks or side effects?

Since Whey Protein is derived from food it doesn’t have any of the risks associated with man-made supplements.

However, you can even have too much of a good thing if you’re not careful. Extreme high use can be more than your liver can handle. Moderation is always best.

For those who are lactose intolerant, there is Whey Protein Isolate which has less than 1% lactose.

Choosing The Right Whey Protein Powder

When you start looking for a whey protein supplement, you will most likely consider a whey protein powder because these are typically less expensive than other types of whey protein.

Whey protein powder can be just as effective as other types of whey protein products, but it is essential that you choose a quality whey protein powder.

Unfortunately, when you walk into your local health food store to purchase a whey protein powder, you will probably be expecting a qualified sales person who knows all about the products on the shelf.

What you will actually – most likely – encounter is a teenager who doesn’t know the first thing about bodybuilding, much less the products on the shelf in the store where he or she works.

They are just there for the minimum wage paycheck. Even if the sales person is qualified to answer your questions, they represent their company – not you – and will suggest the product that nets them the highest profit, instead of the product that is going to net you the most benefit.

The first step is to know your protein and to realize that whey protein isolate is the best choice.

Whey protein isolate is sold in whey protein powder form.

Learn to read labels carefully to ensure that you are getting the right product – the one that contains everything you want, as well as the one that uses a manufacturing process that doesn’t filter out or reduce the beneficial nutrients of the product.

Educate yourself, and you won’t have to depend on a sales clerk knowing what you need….you will know, and you will know how to examine labels to find what you do need.

The next step is to ignore the prices listed for those whey protein powders.

If you are making your selections based first on price, the chances are really good that you won’t be getting a good product, and of course, there is no need to ask a sales person or to take the time to educate yourself.

Your decision is already made, based on price. Don’t make this mistake.

Next, look for the whey protein powders that are pure. This means that they do not include carbohydrates, and again, whey protein isolate is what you should be looking for.

If you look simply for whey protein isolate, the choices become way less confusing.

Otherwise, your eyes and senses will be assaulted with too many choices. You will see whey protein powder with other proteins. You will see whey protein powder with Casein.

You will see whey protein powder with Soy. The choices go on and on, and in the end, all you really need is a whey protein isolate powder.

Again, it cannot be said enough, it is vital that you educate yourself concerning whey protein powder before you start buying.

Otherwise, you will find that you are wasting a ton of money on products that are not giving you the maximum benefits.

Whey protein powder is important to bodybuilding, but it only counts if you use a quality whey protein powder.

A Warning to Remember

Whey protein is good for the body – no doubt about it – but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver.

And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Now What?

Now that you have a basic understanding of what whey protein is and why it’s good for you, you may be motivated to add it to your diet.

In addition to this power-protein, you may want to begin exercising and practicing other methods of self-care that can help bring your body and health into a new realm of well-being.

By combining the consumption of whey protein with proper eating habits, regular exercise, and getting enough sleep, you could begin to see the lean, healthy body you’ve always dreamed of forming in no time.



Protein is a macronutrient used in every single cell of the body.

Protein is an essential building block of muscles, bones, skin, cartilage, and blood.

Whey is a term that describes milk serum, or the liquid by-product that is created when milk is curdling.

Whey protein refer to the whole variety of specific fractions found in cow’s milk.

It is a complete protein source.

How whey protein is made?

  • Some filtration methods like microfiltration and ultrafiltration. Then, spray dried to the desired powder consistency
  • It is a mixture of lactoglobulin, alpha lactalbumin, and serum albumin.
  • Bioactive whey protein is an active source of protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value.


Benefits of Whey Protein and why you should add it to your diet?

  • Whey protein is an important part of muscle protein production and other functions.
  • Whey Protein offers several other health benefits like a healthier immune system, stronger bones, weight loss, and just plain overall better wellbeing.
  • Whey protein is good for pregnant mothers
  • Whey protein for bodybuilding enthusiasts
  • It helps athletes recover from old injuries
  • It is a weapon against degenerative diseases

Choose the right whey protein powder
Whey protein isolate is the best choice

Warning to Remember

  • Too much intake can lead to unnecessary complications of your liver
  • Lactose intolerant must consume whey protein isolate rather than the normal variety


 – Are you consuming whey protein?

– What health benefits of whey protein motivates you to drink some?

– What other health benefits of whey protein you know?

– Do you have any special recipe of taking whey protein?





What Else You Should Understand Concerning Fish Oil?

understanding fish oil

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We know the benefits of fish oil, but to understand it better, check the history, the amount to take, its effects and the different types and grades of fish oil.

Fish oil has a long history of being used as a nutritional supplement. It is generally derived from oil coming from the tissues of oily fish.

There are many sources of fish that the world gets its fish oil supply from. But about 50 percent of all fish oil production in the world comes from farmed salmon.

Fish Oil Sources

Fish oil is primarily derived from farmed salmon. There are times when  it may also be sourced from other fatty fish notably mackerel, lake trout, flounder, and tuna.

But such types of fish are known to be predatory. And because of this, they run the risk of accumulating certain toxic substances such as mercury, dioxin, and PCBs.

In order to avoid this and have fish oil sources known to be as clean as possible, farmed salmon are the best option.

Fish Oil Benefits

One of the things, why it has become quite a popular nutritional supplement around the world, is because it is very rich in Omega -3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid.

These compounds are said to help reduce the risk of coronary heart disease. There are also studies that say that these nutrients also have anti-cancer properties as well as may help in certain cases of depression.

fish oil benefits

Fish Oil Production

Production of fish oil is shared among a number of countries. But it has been seen that there was a substantial decrease in the total of the fish oil supply, mainly because of declines suffered by a lot of the said countries. Countries such as Peru, Chile, Denmark, Iceland, and Norway are known as the five major fish oil exporting nations.

Adverse Effects

Despite the various benefits that fish oil is said to offer as a supplement, medical experts still suggest caution in overusing it. There have been studies that indicate certain risks associated with it.

In some studies, there are suspected risks that researchers have found in the use of EPA and DHA fatty acids in it.

Over usage of EPA and DHA, which is determined at more than three grams daily, are known to increase the risk of bleeding, especially in people who are also taking aspirin or warfarin.

But further research may be needed to determine if EPA and DHA do offer such risks. Extreme dosage intake of fish oil is also associated with a higher risk of experiencing a hemorrhagic stroke. In some individuals, fish oil intake may also affect LDL cholesterol levels.

Cardiac Risk

Because fish oil is still considered as fat, people with conditions arising from too much fat in their systems should also be cautious of taking it as a supplement.

Recent research seems to provide different results when it comes to how the fatty acids in fish oil affect people who may be suffering from heart disease or stroke.

In the absence of definitive research, patients are being cautioned not to take fish oil without the recommendation from their doctor. People with certain heart problems or a history of heart disease should first talk with their doctors about the safety of taking fish oil supplements.

The History of Fish Oil

A breakthrough in medicine practice happened 550 million years ago was brought about by single-cell algae. There was an explosion in biological diversity as multi-cell organisms started to evolve from single-cell algae.

These new organisms had to develop a communication system to enable specialized cells to transmit messages to one another.

The purpose of communication was two-way; one was to build nerve connections between specialized cells and the other involved the use of hormones.

Eicosanoids were the first hormones product of these communications and they utilize fats in cell membranes as their building blocks.

These eicosanoids don’t just use any type of fat for their synthesis but they also require the long-chain highly saturated fat (polyunsaturated) which is only found in algae-derived fats.

And this is what many scientists of today believed to be the cause of breakthrough that separated smart man from average man.

Some 150,000 years ago our ancestors had discovered that fats or fish oil make them smart. The healthy eicosanoids that are derived from those fats that control our health today – the omega-3 rich fish oil.

The first recorded production of fish oil happened in 1775 in England. However, when the cod was brought back from America, the livers appeared to be disgusting as it were slapped onto the filthy streets of London, for the oil would ooze out. This was collected together with other stuffs on the streets and sold as cod liver oil.

Despite its filthy beginnings – for many people at that time the crude liver oil was considered a miracle oil for diseases like arthritis.

The cod liver oil isn’t actually contaminated by street sewage but it’s still full of industrial contaminants like mercury and PCBs.

These contaminants pollute the waters where cod live. Because of this, the end products has some foul taste that turned the stomach of every child in America who took it two generations ago.

So while it’s true that 1 tablespoon of cod liver oil supplies 2.5 grams of long-chain omega-3 fatty acids, it is also true that it supplies contaminants and a high dose of vitamin A, which is stored in the body’s fat tissues and can cause toxic effects like hair loss if taken in high enough doses.

The final breakthrough in fish oils happened when Ultra Refined EPA and DHA concentrate Omega-3 product was developed. EPA and DHA are almost found exclusively in sea foods.

The process required advanced chemical engineering that starts with the removal of most of the saturated fat by fractional distillation and the removal of virtually all the PCBs (measured in parts per billion) by more sophisticated molecular distillation.

In the process called polishing, impurities are removed from the hot water. The fish oil is also added with anti-oxidants for longer life and added nutrients.

With these innovations, a new type of fish oil was developed. The end-product ensures you to have a concentrated amount of long-chain Omega-3 fatty acids without unwanted substances like chemical contaminants or harmful fatty acids that can harm your well-being.

It is only with the use of pharmaceutical-grade fish oil that you can get high enough levels of long-chain Omega-3 fats for your brain and body. The effect of the high-grade fish oil usually occurs after taking it everyday in 30 days.

Fish Oil Grades

Fish oil production does not just provide one type of end product. In fact, there are also other grades of fish oil being produced. The three types of fish oil produced today depend on their level of quality.

Cod Liver Oil

Cod liver oil, despite its popularity as a nutritional supplement, is considered as a low-quality grade of fish oil. It may only be used in small amounts as an ideal supplement for this form of fish oil may contain certain contaminants. Cod liver oil is also known to contain high levels of vitamin A which can be toxic to humans in large doses.

One teaspoon of cod liver oil contains 500 mg of long chain omega 3 fatty acids. Cod liver oil contains the highest levels of contaminants which may include DDT, PCB’s as well as organic mercury. Taking this type of fish oil may not be safe in large quantities.

Health Food Fish Oil

Better quality grade fish oil is one that is sourced from a particular species of fish such as salmon.

Most of these health food grade fish oil are usually available in soft gel capsules because they still carry with them a very poor taste profile. There is also a cholesterol-free version of this type of fish oil grade.

This type of health food grade fish oil undergoes a slightly more purification process by means of limited molecular distillation in order to remove some of its cholesterol content in order to label it as cholesterol free.

An even purified version of this health food grade version of fish oil is known as fish oil concentrate. This is the type of fish oil consisting of ethyl esters of the fish oil that undergo fractional cooling. This allows a more purified form of fish oil with lesser amounts of contaminants that cod liver oil.

Generally, this type of fish oil contains a better concentration of omega 3 fatty acids. A single one-gram capsule contains about 300 mg of omega 3 fatty acids. One capsule of a thermally fractionated health food grade can contain as much as 500 mg of long chain omega 3 fatty acids.

Pharmaceutical Grade Fish Oil

Pharmaceutical grade fish oils have been ultra-refined in order to provide the highest quality of fish oil. This grade of fish oil undergoes through certain specialized processes in order to come up with the most refined fish oil.

Certain specialized equipment is usually used in order to detect the minutest amount of contaminants in the fish oil. Because it is ultra-refined, it is thousand times purer than the molecularly distilled health food grade fish oils.

Ultra-refined pharmaceutical grade fish oil contains more omega 3 fatty acids than the previous two fish oil grades. One gram of this type of fish oil contains around 600 mg of long chain omega 3 fatty acids. And for being the most refined of the three grades of fish oil, it contains the smallest amount of contaminants.

fish oil benefits

Fish Oil: The Quantity to Take

For people who came to know the health benefits of fish oil, the next question they ask is how much quantity does one take?

Well, some would recommend at least 3.5 grams a day while others suggest a mere 2.5 grams of omega-3 fatty acids would be enough to get the whole health benefits of fish oil.

To be on the safe side, it would be better to consult your doctor of nutritionist for the proper dosage of fish oil.

There are in fact a number of factors to consider. Take age for example. It has been found out that the needs of younger people for essential fatty acids are higher than the older folks.

One of the possible reasons is the fact that young people are more active which makes their needs for essential fatty acids greater than old people who have gone on with their retirements.

However, this should not be misunderstood that older people do not need  a daily intake of fish oil. The dosage or amount only diminishes but the importance of taking fish oil does not.

Nothing can stress this more than the studies that have been conducted in the past which shows that the healthy essential fatty acids in fish oil help reduce and prevent the inflammation of blood vessels which is linked to heart disease.

According to experts, the lack of eicosapentaenoic acid (EPA) and the docosahexaenoic acid (DHA) can result in depression and heart disease.

And since EPA and DHA are the primary omega-3 fatty acids found in fish oil the significance of fish oil in one’s diet cannot and should not be undermined.

Plus, our body cannot produce essential fatty acids so our only hope to get them is through an outside source. Only by eating fish rich in fats and oil or taking those commercially available fish oil supplement capsules does our body get the necessary supply of omega-3.

Probably one way of determining the amount of omega-3 you take also depends on your intake amount of omega-6 fatty acids.

You can find omega-6 acids from common vegetable cooking oils like canola oil, soybean oil, corn oil and sunflower oil. These are present in a lot of food available in the supermarket, most especially the processed ones.

We need to balance the intake of omega-3 and omega-6 since the latter compete for enzymes with the former. And too much omega-6 could result to inflammation which can later affect the heart.

The effects of omega-6 counter the benefits omega-3 give the heart. According to some experts, having a ratio of 2 to 1, omega-6 to omega-3, would be the best combination to have. The ratio properly balances the effects of both essential fatty acids.

Other doctors recommend taking only a minimal quantity of say 2.5 grams per day or even lower depending on how much it will take to maintain your state of health.

Taking too much might result in a bodily imbalance which can become harmful to your overall health. However, if you have a certain disease or existing condition like your doctors might prescribe you a stronger daily dosage of fish oil to help you cope and regain your health.

To sum up, the quantity of fish oil you should take depends on your state of health, diet, age, among other factors. Consulting your doctors would be the best move before starting on a daily intake of fish oil.



Fish Oil Sources
They are farmed from salmon or other fatty fish like mackerel, lake trout, flounder, and tuna.

Fish Oil Benefits
It is very rich in Omega -3 fatty acids, EPA and DHA.

Adverse Risks
Over usage can increase the risk of bleeding, higher risks of experiencing a hemorrhagic stroke.

Cardiac Risk
Fish oil affect people who may be suffering from heart disease or stroke.

The History of Fish Oil

  • The first recorded production of fish oil happened in 1775 in England.
  • The final breakthrough in fish oils happened when Ultra Refined EPA and DHA concentrate Omega-3 product was developed.

Fish Oil Grades
The three types of fish oil produced today depend on their level of quality.

Cod Liver Oil
It is considered as a low-quality grade of fish oil.

Health Food Fish Oil
An even purified version of this health food grade version of fish oil is known as fish oil concentrate.

Pharmaceutical Grade Fish Oil
Pharmaceutical grade fish oils have been ultra-refined in order to provide the highest quality of fish oil.

Fish Oil: The Quantity to Take

  • According to some experts, having a ratio of 2 to 1, omega-6 to omega-3, would be the best combination to have.
  • Some would recommend at least 3.5 grams a day while others suggest a mere 2.5 grams of omega-3 fatty acids would be enough to get the whole health benefits of fish oil.


– Are you eating enough fish?

– What other facts you know about fish oil?

– Are you taking some fish oil supplements?

– Are you taking the right amount of fish oil supplements?






What Are The Health Benefits Of Maqui Berries?

maqui berry

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The very tiny maqui berries have earned a fantastic reputation due to their great health benefits. It is difficult to see how a single berry can be equipped with such natural goodness.

But a cursory glance into the maqui berry can tell you… nature gives us those good health benefits in small packages.

Maqui berries are usually talked upon with great fervor by health proponents of the world today.

The berries also look almost similar to the acai, only they are darker and tinier.

These berries are grown in the temperate parts of the world and have a high level of antioxidants as well.

Maqui Berries—What Are They?

The maqui berry is a very dark purple colored berry that grows in the temperate rainforest regions of Chile.

Successful efforts have already been made to cultivate the berry in other parts of the world.

The berry, a Chilean native, is often referred to as the Chilean wineberry. Its biological name is Aristotelia chilensis.

Maqui Berries—Traditional Roots

The maqui berry has been a favorite among Chileans since centuries. Today, medical experts believe the reason for the attractive physiques and general good health of the Latin Americans are on account of their natural diet, which has always been rich in antioxidant-rich foods such as the maqui berry.

The berry has been a traditional favorite of several Chilean tribes, but most notably the Mapuche tribe, who prepared a beverage known as chicha using this berry.

maqui berry

Maqui Berries—Health Benefits

Like all the berries that we are going to describe in this book, the maqui berry is also laden with a lot of health benefits. Here is a list of the most prominent of them.

prcvirThe maqui berry can improve the energy level of the body.

People who consume this berry, such as the local Chileans, are always characterized by high energy and the ability to do more activity.

prcvirThe berry has a large amount of metabolic richness in it.

It promotes the functioning of the digestive system, leading to better digestive ability. The nutrients present in the berry, such as fibers, plant sterols, monounsaturated fats and such help in enhancing the digestive function of the body. Thus, food is digested to a better level.

prcvirDue to better digestion, the maqui berry is useful in weight loss as well.

Better digestion of food leads to better fat burning and prevents any retention of food in the body.

prcvirAnother very important benefit of the maqui berry is that it can improve the cardiovascular function of the body.

This improves the heart health and keeps you away from problems such as arteriosclerosis, high blood pressure, and seizures. Also, blood circulation is enhanced due to the antioxidants present in the maqui berry, which leads to overall health enhancement as well.

prcvirThe maqui berry is important in detoxifying the body.

There are various harmful substances that get built up in the body at all times. By removing these substances, the berry can cleanse the system internally. It can cleanse the colon, which goes a long way in maintaining the right health of the individual.

prcvirEven as far as maintaining mental health is concerned, the maqui berry is quite effective.

Regular consumption of this berry can help the normal functioning of the brain. People’s mental energy levels are perked up and they can think better and clearer. They can work out their stress and depression can be kept at bay.

Maqui Berries—Where to Get Them

The maqui berry has a longer shelf life than the acai berry, and that makes it possible for it to be shipped out of its native land.

The maqui berry itself is available in its natural form in a few selected stores and can be ordered online as well. Products such as jams that have maqui berry in it are also fairly easily available.



The maqui berry is a very dark purple colored berry that grows in the temperate rainforest regions of Chile.

Health Benefits of Maqui Berries

  • It can improve the energy level
  • It has a large amount of metabolic richness
  • Useful in weight loss
  • It can improve the cardiovascular function
  • It is important in detoxifying the body
  • Beneficial in maintaining mental health


– Are there maqui berry products available in your area?

– Do you consume maqui berries?

– Are there other berries you can gobble up instead?

– Are there alternative antioxidants source you can eat?

– Are there alternative source of this similar health food that you can eat?






What Are The Significant Health Benefits Of Green Tea?

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Green tea has been around for quite some time now.  If you haven’t yet heard, green tea offers a wide variety of health benefits.

Both types come from the same plant, but black tea is fermented, while green tea is simply dried. This allows it to retain a lot more of its naturally occurring compounds.

Then there is organic green tea, which doesn’t use chemical fertilizers or pesticides. In theory, that makes it even better for you, and people who drink it say it has a more fresh and aromatic quality than the regular kind.

While the use of strictly organic green tea goes back before written history, everything was organic then, right? It may go back over one hundred thousand years.

There is no doubt that the medicinal effects of the plant have been well-known by people in China long before scientists and medical researchers started looking into it.

One of the earliest known uses of tea–apart from being a beverage–was to treat wounds and control bleeding.

These ancient cultures didn’t understand the chemistry of tea leaves, but they were still able to see the positive effects it had on their health.

But what is it about green tea that makes it so good for you?

After all, there are many different varieties of tea, and all of them come from the same plant. That’s our first clue as to what makes green tea special.

All tea may be derived from the same plant, but what makes each kind different is how it’s processed.

Black tea, for example, is fermented before it reaches the consumer. This allows some of the beneficial nutrients to leech out during processing.

Green tea, on the other hand, is simply dried. Then you pour hot water over the tea leaves and that’s all there is to it. This minimal use of processing keeps many more of the healthy nutrients intact.

What is it about green tea that obsesses a nation?

Scientists have asked that question too, and they’ve come up with some pretty interesting materials attesting to numerous green tea benefits:


Green tea has been linked to lower cancer rates in population-based studies. Scientists suspect that something called ‘polyphenols’ in green tea help to prevent the outbreak of cancer in the body.

So, is green tea really that wonderful? Does it really fight off cancer?

For starters, green tea has a lot of benefits. The main benefit of this brew is that it has antioxidants which are known to fight off cancer cells.

To answer the question on whether green tea can prevent cancer, the answer is yes. It gets rid of free radicals from your body which leaves it free from toxins that can contribute to cancer.

This brew is full of the antioxidant called epigallocatechin-3 gallat or what is more known as EGCG. Unlike black tea, green tea is not fermented, which preserves EGCG.

Because of this fact, this brew is much more beneficial than black tea and has a more positive effect in fighting diseases, which includes cancer.

You have to remember that when free radicals enter our body, it will have an effect to our cells. If this happens, it will make abnormal cells, which can result in cancerous cells that can reproduce all over your body creating tumors.

Free radicals can enter the body in different ways. It can be because of exposure to cigarette smoke, pollution, and it can even be because of exposure to excessive sunlight.

Whatever it is, it is important that we should get rid of free radicals from our body in order to keep it healthy and cancer free.

Although some of the food we eat contains antioxidant, you have to remember that it is not really enough to fight off the amount of free radicals that enter our body.

The best way to counter free radicals is by taking in more antioxidants in your body. This is where green tea comes in.

Because green tea has a high concentration of antioxidants, it will be able to fight off free radicals more effectively. With just three to four cups a day, you can be sure that you will be able to keep your body healthy and cancer free.

In fact, green tea is so effective that even the National Cancer Institute conducted studies on this so-called miracle brew and found that it does help in preventing cancer.

Today, scientists are now looking at green tea as a key part of creating a cure for cancer. In time, thanks to this century-old brew, we will now see a cancer cure for the very first time.

One study even found that the antioxidants found in green tea was able to shrink tumors and prevented it from reproducing more cancerous cells and growing.

As you can see, green tea does help in preventing cancer. With the scientific studies being done with green tea today, it is only a matter of time that we will be able to see a cure for cancer.

Free Radicals

This is where the most special of green tea benefits shine: antioxidants. These little puppies are responsible for keeping your body clean of the effects of free radicals, and green tea has lots of them.

The ECGC in green tea can also help to boost your metabolism, ridding your body of the free radicals that cause cancer and other harm to your body.

Free radicals can damage your cells, leading to premature aging, the development of cancers and other damage to your body.

The antioxidants found in green tea can contribute to feeling younger and healthier and can give you an overall improved sense of well-being.

Weight Loss 

Yes, you read it right: weight loss. Green tea works to help increase the fat-burning capabilities of your body while preventing your intestinal track from absorbing excess cholesterol.

Another of the green tea benefits that are worth considering is that green tea has been linked to helping people lose weight, according to a study conducted by the American Journal of Clinical Nutrition and the University of Geneva.

The conclusion of the study was that when men were given green tea as a staple in their diet, they lost more weight and burned more calories than those who did not incorporate green tea into their diet.

A physiologist by the name of William Rumpler has been studying how green tea affects the oxidation of fat and energy expenditure in the body.

In simple terms, he’s seeing how green tea boosts metabolism and increases weight loss. What follows are some of his early findings.

When the study was conducted, the only compound they were able to identify as aiding weight loss was the naturally occurring caffeine.

As a control, they had some participants consume water that had the same amount of caffeine. Those who drank the caffeinated water did not show the same amount of weight loss as those who drank the tea.

What does this mean? It means that it isn’t the caffeine in green that’s making people lose weight. Other studies have shown that green tea contains an antioxidant called catechin.

This is showing some potential. It’s believed that catechin reduces how much fat the body absorbs, and may help people feel full sooner.

Regardless of what is causing the weight loss, it does appear that green does, indeed, help in getting rid of excess pounds.

As if that weren’t enough, green tea has more health benefits. It reduces the risk of some cancers, lowers bad cholesterol and helps flush toxins out of the body.

Heart Disease

Remember the properties of green tea that help prevent the intestinal track from absorbing excess cholesterol?

Less cholesterol also means lesser chances that your heart will get coated in a layer of fat, so the risk of coronary heart diseases is lowered.

Green tea contains catechin polyphenols like epigallocatechin gallate, which is why green tea benefits the body in so many ways.

You may better know epigallocatechin gallate as EGCG, a very powerful antioxidant that can help to curb the growth of cancer cells within the body, also possibly killing off already existent cancer cells without attacking the body’s healthy tissues and cells.

EGCG is also capable of preventing blood clots, which will curb the occurrence of heart attacks and strokes.


One of the important of green tea benefits is its ability to control and regulate your body’s absorption of sugar.

This is especially important for people with diabetes type 1, where insulin levels are insufficient to control the sugar in the blood.

Liver Care

Another interesting aspect of the green tea benefits is its ability to ‘flush’ the toxins out of your body.

And one particular organ in your body that’s responsible for filtering the toxins out of your body is your liver.

Green tea helps clean up your liver by absorbing the heavy metals and other nasty stuff in your blood that pass through the liver.


Of course, it’s not just about the chemicals too. Taking it easy and sipping a cup of green tea as you stare into space helps you calm your mind and collect your thoughts. This is one of the less obvious, but equally helpful, of green tea benefits.

green tea benefits

Green tea has also been shown to relieve pain that is associated with rheumatoid arthritis in addition to fighting infections, repairing the immune system, and even preventing cardiovascular disease.

Its benefits are not limited to just one or two facets of the human body, but rather it positively impacts your overall health and well-being.

Additionally, green tea has been linked to fighting tooth decay and promoting a healthy smile. Green tea is capable of destroying bacteria, killing off the bacteria that cause plaque and abscesses in your mouth.

Green tea benefits the body in numerous ways and is inexpensive and tastes great. It has a taste that is naturally sweet but balances well by an almost pleasant bitterness.

It has a complex taste with a lot of depth, allowing it to appeal to the general public.

Because anyone can afford green tea, and because it can be made fresh so easily, it is easy to implement green tea into your daily life in order to get all of the green tea benefits that your body needs.

More studies on tea are being conducted all the time, but the proof that is already out there is pretty good.

Green tea weight loss diets are based on traditional Eastern medicine, and gaining approval from Western science, as well.

Drinking a few cups of green tea a day should be all you need to take some weight off.

Round out the green tea with better eating and more activity and you will take off more weight and improve your overall health at the same time.



– All tea may be derived from the same plant, but what makes each kind different is how it’s processed.

Black tea is fermented.

Green tea is simply dried.

 – This minimal use of processing keeps many more of the healthy nutrients intact.

What is about green tea that obsesses a nation?

  • Cancer – Green tea has been linked to lower cancer rates
  • Free Radicals – The antioxidants found in green tea keeps the body clean of the effects of free radicals.
  • Weight Loss – Green tea works to help increase the fat-burning capabilities of your body
  • Heart Disease – Green tea help prevent the intestinal track from absorbing excess cholesterol
  • Diabetes – Green tea can control and regulate your body’s absorption of sugar
  • Liver Care – Green tea has the ability to flush the toxins out of your body
  • Relaxing – Helps you calm your mind


– Are you fond of drinking green tea?

– How often do you drink green tea?

– Which among of the benefits inspire you to drink green tea?

– Which among the benefits of green tea you like best?






Why Acai Berry Is Good For You?

acai berry

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The acai berry has received a position in modern medicine and science like no other berry or even fruit ever has. Find out more information about its nutrients and health benefits.

Sitting high up there on the pedestal for being a superior natural health food, the demand for this berry is humongous.

A whole new aspect of the Internet marketing world has started around this inconspicuous-looking purplish berry.

What is it that makes the acai so important? Here are some answers.

The acai berry has become the most celebrated berry in the world today.

If you just look around on the Internet for it, you are sure to find a lot of reports on it being called as the number one fruit by celebrities of international repute.

There is still a legal tangle going on over the issue. But, whether these claims of acai being called as the number one fruit by a celebrity are true or not, one thing stands clear… the acai berry definitely has some of the best health benefits that nature has to offer.

Acai Berries—What Are They?

The acai (written with accents as açaí and pronounced as ah-saayee) is a berry that grows naturally in the Brazil region of the Amazonian rainforest.

There are seven different kinds of acai berries, all of which grow on the Euterpe genus of palms.

The palm which produces the acai is a tall palm, that can grow to a height of up to 100 feet (30 meters).

The acai berries grow in the form of clusters on the palm, and these clusters are not quite different from grape clusters.

They hang in a similar manner and are almost the same size as well. They are only different in their color, which is a dark purple. These berries are seeded, one seed in each berry.

acai berry

Acai Berries—Traditional Roots

The acai berry forms a part of the traditional diet of the Brazilian people, especially the Caboclo populations of the country.

In fact, more than 42% of the total dietary intake of these people composes of the acai berry.

People of these tribes were known to go on hunting trips for long hours without feeling hungry.

Looking back, medical experts believe that it is the appetite-suppressing properties of the acai berry that allowed people to hunt for long hours without feeling the pangs of hunger.

Acai has been consumed in various forms in Brazil over the ages. One of the popular traditional forms was cuia, where acai was mixed with gourd and served.

Different gourds were used for this preparation. Another popular traditional dish is a muesli-like preparation with granola, which is simply called as acai in the bowl.

Acai Berries—Health Benefits

There is a very long list of health benefits ascribed to the acai berry. All of these are due to the high antioxidant content in it.

The purple fruit gets its color because of a host of plant nutrients, which have antioxidant property.


check-blueThese are mostly anthocyanins, which contribute immensely to the nutritional value of the berry.

This has its positive effect on the palm where the berry grows and on the humans that consume it as well.


check-blueSince the wear and tear on the body are brought about by free radicals that enter the body through the things we eat and drink, the acai berry’s antioxidant action in eliminating these free radicals is worth mentioning.

By eliminating this effect, the acai berry improves the functioning of the body.


check-blueIt is able to improve the various metabolic activities that take place in the body.

The body can work better at its basic functions, and also repairs the wear and tear that inevitably happens to it over time.


The acai berry contains very high levels of dietary fiber which can help your digestive system to become more efficient.

Less crap is allowed to fester and ferment in your digestive tract and stomach.

This is important because most people do not take on board sufficient dietary fiber in their normal diet which means that over time, a significant amount of undigested food gets left in your stomach.


The following are some of the benefits that have been ascribed to the acai berry:

check-blueBy improving digestion, the acai berry can bring about a significant amount of weight loss.

This happens in various ways. Firstly, the antioxidant properties of the acai berry help in improving the digestive metabolism of the body due to which food gets digested faster.


check-blueThis takes care of the fact that fat is burned faster as well.

The acai can also suppress hunger, which is a direct method for losing weight.

Additionally, the antioxidants present within the berry can remove obstinate fat from the body, which has been accumulated over the ages.


check-blueThe acai berry is also helpful in preventing early signs of aging.

In people who have a lot of free radical action in their body, the wear and tear of the skin take place faster.

Hence, they begin to develop signs such as wrinkles, scars, crows’ feet, dark spots, etc. on the skin.


However, by removing the free radicals, the repair mechanism of the skin becomes faster. The skin then becomes more youthful and clearer.


check-blueThe acai berry helps in improving mental concentration.

The berry can stimulate a person to think better and can give them relief from psychological disorders such as stress and depression.


check-blueAcai berry is also a cleanser of the body, especially a colon cleanser.

The colon can accumulate a lot of waste undigested material over the years and this can cause several problems in the end.

By improving the body’s metabolism, the acai berry helps in the elimination of these substances from the body.


check-blueThere is also some talk about how the acai berry can improve the sexual life of a person.

It can help people gain sexual stamina.

To an extent, it is also claimed to be of help for men who are looking for improvements in their body such as penis enhancement.


check-blueRecently, there have been claims that the acai berry can help fight cancer.

Though not substantiated by the FDA yet, there is some positive research going on in this regard.


Brazilian Superfruit Found to Kill Cancer Cells

A recently completed University of Florida study has added to the buzz surrounding the Brazilian acai berry. The study is one of the first to research the many claims attributed to the acai fruit.

In its study, six different chemical extracts were made from acai berry pulp, and each extract was prepared in seven concentrations.

At least 4 of the extracts killed a great many cancer cells when applied for 24 hours or more.

Anywhere from 35 percent to 86 percent of the cancer cells were destroyed, depending on the particular extract and concentration.

According to Stephen Talcott, an assistant professor with UF’s Institute of Food and Agricultural Sciences, the study showed extracts from acai berries triggered a self-destruct response (apoptosis) in up to 86 percent of leukemia cells tested.

Talcott, however, cautioned against reading too much into the results, noting that the tests were run against cancer cell cultures and not on human test subjects.

Still, the results are exciting. In the last year, the Brazilian berry has really taken off in the United States.

It has also caught the attention of many companies who are now creating products that include the acai berry.

Although acai berries are thought to be one of the richest fruit sources of antioxidants, other antioxidant-rich fruits have been shown to kill cancer cells in similar studies.

Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage is theorized to be one of the main causes of cancer.

A sufficient amount of antioxidants is thought by many to short-circuit this process by interacting with and stabilizing the free radicals and may stopping the damage that they do to healthy cells.

Experts are divided on just what effect antioxidants have on cancer cells in the human body, because of the many other lifestyle factors that have to be factored into the equation.

Many anecdotal claims have been made for the acai berry. And traditionally Indians in the Brazilian rain forest have used it in ways as diverse as food, house thatching, drink, diarrhea, jaundice, fevers, and as a treatment for many other health diseases.

The University of Florida study is a welcome step towards getting away from some of the claims of acai and subjecting it to controlled studies.

“A lot of claims are being made, but most of them haven’t been tested scientifically,” Talcott said.

“We are just beginning to understand the complexity of the acai berry and its health-promoting effects.”

However, one should remember that there is no FDA approval for most of these claims, as is the case with many of the berries that are counted as health foods.

In any case, being a natural product, there is no reason to worry about any side-effects.

Acai Berries—Where to Get Them

One of the biggest problems with the acai berry is that it is highly perishable. After it is plucked from the tree, it needs to be consumed within 24 hours.

The degradation process begins after that and then the berry becomes useless. That is the reason why this berry wasn’t found out of Brazil much so far.

Notwithstanding, now, several enterprising businesspeople have started preparing products from the acai berry that have a high state of preservation.

This includes freeze-dried powders, pulps, juices and so on. In most cases, acai is mixed with other healthful berries in these products so as to enhance their value.

If you are living outside Brazil, then the best way to get acai is through the Internet. Products are shipped to various destinations around the globe by these companies.

Recently, several stores have started stocking acai products as well. Costs of these products differ. Most of them are priced between $30 and $40 for a month’s supply.



Health Benefits of Acai Berries

  • These are mostly anthocyanins
  • It has antioxidants
  • It is able to improve the various metabolic activities

Benefits Ascribed to Acai Berry

  • The acai berry can bring about a significant amount of weight loss.
  • The acai can also suppress hunger.
  • The acai berry is also helpful in preventing early signs of aging.
  • The acai berry helps in improving mental concentration.
  • Acai berry is also a cleanser of the body.
  • The acai berry can improve the sexual life of a person
  • The acai berry can help fight cancer.

Brazilian Superfruit Found to Kill Cancer Cells
The study showed extracts from acai berries triggered a self-destruct response (apoptosis) in up to 86 percent of leukemia cells tested.


 – Are there acai berries products available in your area?

 – Do you consume acai berries?

– Are there other berries you can gobble up instead?

– Are there alternative antioxidants source you can eat?