BENEFITS of BRAZIL NUTS

Health Benefits of Brazil Nuts

Brazil nuts are high in calories, and contain good quantities of vitamins, anti-oxidants and minerals.  The Brazil nut's kernels, in fact, are staple energy sources of native Amazonians even today.

100g of Brazil nuts provide about 656 calories. Their high caloric content chiefly comes from their fats. However, much of this fat content is mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that help lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" levels in the blood. Research studies suggest that a Mediterranean diet that is rich in monounsaturated fatty acids offers protection from coronary artery disease and strokes by favoring a healthy blood lipid profile.

The nuts are also a very good source of vitamin E; they contain about 7.87 mg per 100g (about 52% of RDA). Vitamin E is a powerful lipid-soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucusa and skin by protecting it from harmful oxygen free radicals.

Brazil nuts hold exceptionally high levels of selenium. 100g provide about 1917 µg or 3485% of the recommended daily intake of selenium, rating them as the highest natural source of this mineral. Selenium is an important cofactor for the anti-oxidant enzyme, glutathione-peroxidase. Just 1-2 nuts a day provide enough of this trace element. Adequate selenium in the diet helps prevent coronary artery disease, liver cirrhosis, and cancers.

Furthermore, just as in almonds and pine nuts, Brazil nuts too are free from gluten protein. The nuts, therefore, are one of the popular ingredients in the preparation of gluten-free food formulas. These formula preparations are, in fact, healthy alternatives for people with wheat food allergies and celiac disease.

Additionally, these creamy nuts are an excellent source of the B-complex group of vitamins such as thiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates. Altogether, these vitamins work as cofactors for enzymes during cellular substrate metabolism inside the body.

In addition to selenium, they hold very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important cofactor for the antioxidant enzyme, superoxide dismutase.

Brazil nut oil, extracted from these nuts, has many traditional medicinal applications as an emollient and massage oil. It has a clear yellow color with a pleasant, sweet smell and taste. Its emollient property helps keep skin well-protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, and in the pharmaceutical and cosmetic industry.

THE BEST OF COFFEE

How to Make a Good Cup of Coffee

If you want to drink coffee for its health benefits, drink your coffee black, without sugar, non-dairy creamer or cream, or flavorings. If you are dousing your cup of coffee with creamer, non-dairy creamer, sugar, and other sweeteners and flavorings, you are missing out on the therapeutic benefits and potentially harming your health. 

The natural blend of polyphenol antioxidants is part of what makes coffee so healthy. However, some research suggests that adding dairy to your coffee may interfere with your body's absorption of beneficial chlorogenic acids. Meanwhile, if you add sugar to your coffee you’ll spike your insulin levels, which contributes to insulin resistance.

Also, coffee beans are one of the most heavily pesticide-sprayed crops. So, you should select only coffee beans that are certified organic. Remember, you will obliterate any positive effects if you consume coffee that's been doused in pesticides or other chemicals. Whenever possible, purchase sustainable "shade-grown" coffee to help prevent the continued destruction of our tropical rain forests and the birds that inhabit them.

There are many who say shade-grown coffee tastes better as well. In addition, you'll want to purchase whole bean coffee that smells and tastes fresh, not stale; if your coffee does not have a pleasant aroma, it is likely rancid. Grind it yourself to prevent rancidity, as pre-ground coffee may be rancid by the time you get it home. If you use a "drip" coffee maker, be sure to use non-bleached filters. The bright white ones are chlorine-bleached, and some of this chlorine will leach from the filter during the brewing process. Bleached filters are also notoriously full of dangerous disinfection byproducts, such as dioxin.

Finally, while it appears that coffee in moderation is beneficial, be careful not to overdo it. Some studies have found adverse effects when about 10 cups a day or more are consumed. Most research considers a “cup” of coffee to be five to eight ounces with about 100mg of caffeine. In contrast, a small cup at many coffee houses starts at 12 ounces, while a large cup may hold 20 to 24 ounces. Simply be aware of how much you’re actually consuming.

Enjoy your coffee!

 

Emotional Eating Test

You're going about your day when the urge to eat sets in. Sure, you might be physically hungry ... but it's possible that you're seeking a security blanket to alleviate stress. Or perhaps you're just bored. Use "The Broccoli Test" to identify emotional hunger and stop it from ruining your diet.

There's a reason that "comfort food" exists. When you're stressed, your brain seeks ways to alleviate these stressors by eating certain foods, resulting in unwanted calories. If this wasn't bad enough, the act of self-medicating with comfort food also increases your body's propensity to store abdominal fat, leading to a greater risk of diabetes and cardiovascular disease.

By giving into emotional cravings, we just prolong the problem. 

Emotionally eating only suppresses feelings. It doesn't change them. It's like an annoying door-to-door salesmen … if we don't answer the door, they'll keep knocking. We might as well answer it sooner rather than later. Until we answer the door, we'll just keep suppressing our emotions.

Do "The Broccoli Test" to help you differentiate between physical and emotional hunger. You may have heard variations of this—the apple test, the fruit test, etc. Basically, what you’re doing is asking yourself if you'd eat a healthier food. 

Ask yourself, "would I eat broccoli right now?" If you answer "yes," then you are physically hungry. Go ahead and eat.

If you answer "no," then you're emotionally hungry. You are not actually hungry for food. You are hungry for something else (stress relief, a distraction, a quick escape, etc). The idea is that, when we're physically hungry any food is appealing. If the thought of vegetables doesn't sound appealing, we're not physically hungry.  

Helpful, right?

WHAT IS WRONG WITH BREAD FOR WEIGHT LOSS?

Some of us know that to stay fit and healthy, we need to “lay off the carbs.” This usually leads us to think of pies, pastries, pizzas, and donuts. We consider whole grain sandwiches a nourishing, well-balanced meal, right? How many restaurants automatically bring you a warm loaf of bread with your meal to satisfy your hunger until your order arrives?

The truth is, it is not just the carbs and the highly processed types of flours. The real culprit is what’s in bread… wheat. This one ingredient is not only a problem for people with wheat or gluten sensitivities, it is a problem for everyone. Wheat can cause health problems due to the effect it has on blood sugar and your body’s inflammatory response.

 

Wheat actually makes us fat

 

How? Wheat contains a chemical called amylopectin A, which can convert to blood sugar even quicker than table sugar! Two slices of bread — no matter how “whole grain” it is — can cause a spike in blood sugar greater than that of eating a candy bar. When blood sugar spikes this quickly, it then drops rapidly also, making us feel hungry. We get cravings and eat more, and the cycle continues throughout the day. Essentially, foods that raise your blood sugar make you hungrier. Eliminate the bread, and your appetite will decrease. Eating fewer calories causes weight loss, and that’s just simple math. 

 

Even if you exercise regularly, wheat can cause a risk of heart disease

When you add high carbohydrates to your diet, they form small particles called lipoproteins, or LDL, particles, that put you at risk for heart disease or stroke, due to an increase in atherosclerotic plaque. So, even if you still look fairly slender, over time, this can cause an increase in this damaging plaque, and also is what causes belly fat — or visceral fat — which are the precursor to diabetes and heart disease.

 

But what about “whole wheat?” Isn’t that “low-glycemic?

All wheat contains gluten (which has a glue-like effect on our system), and can cause chronic inflammation and even degenerative conditions. The term “whole grain bread” is actually a myth, as the grains have to be broken down into flour to make bread.

 

Hidden ingredients in many foods

Soy sauce, salad dressings, soups, sauteed vegetables, and more. Cutting out bread is only part of it, and you have to become a real label-reader, or prepare your own foods to ensure there is no wheat in what you are eating. One of the quickest ways to lose the belly weight is to give up bread and wheat altogether.

Lose the wheat, lose the weight.

 

Source: lifehack

SPIRULINA - I have it every day!

Benefits

Spirulina often gets misclassified as an herb because of its amazing health-promoting properties, but it's actually a bacteria, or a blue-green algae that's found in pristine freshwater lakes, ponds, and rivers. It is most commonly recognized as one of the world's most nutritionally complete superfoods, as it offers health benefits to practically every organ and bodily function.


Spirulina Modulates the Immune Response

Spirulina has long been revered for its ability to strengthen the immune system. Because it actively promotes cell regeneration, it helps wounds heal quicker, and makes recovery from illnesses occur faster. Spirulina fortifies one's immune system, leaving the person less likely to experience colds, flus, and other contractible illnesses.


Spirulina Assists in Keeping Eyes Healthy

Spirulina is an excellent supplement for those looking to improve their eye health. This blue-green algae is very rich in vitamin A, and this vitamin is exceptionally important for healthy eyes. For this same reason, eating more carrots has long been recommended to those looking to improve their eye health, but spirulina actually has ten times the vitamin A concentration gram per gram of carrots.
 

Spirulina Reduces Inflammation and Eases PMS Symptoms

Spirulina is one of the leading sources of Gamma-linolenic acid (GLA), one of the most powerful anti-inflammatory agents in nature. GLA is also particularly beneficial to women, as it can ease the symptoms of PMS. Gram per gram, it also has 26 times the calcium of milk, making it an excellent nutritional supplement for pregnant women.


Spirulina Helps Improve the Digestive System

Spirulina eases the passage of waste through the digestive system, thereby reducing stress on the entire system. It also promotes healthy bacteria in the digestive system, and helps to improve the absorption of dietary nutrients.


Spirulina Helps the Body Detox Naturally

Spirulina has a very high concentration of chlorophyll, one of nature's most powerful detoxifying agents. It has been shown to be effective at helping remove toxins from the blood, and it binds to heavy metals and radioactive isotopes, making it very beneficial for those undergoing radioactive therapy.


Additional Health Benefits of Spirulina

• Spirulina is very high in bio-available iron, making it beneficial to those with anemia or pregnancy, with reduced risk of constipation
• Spirulina is a good source of vitamins B-1(thiamine), B-2 (riboflavin), B-3 (nicotinamide), B-6 (pyridoxine), B-9 (folic acid), B-12 (cobalamin), vitamin E, and vitamins K1 and K2
• It is also a source of potassium, chromium, copper, magnesium, manganese, phosphorus, selenium, and zinc
• It has four times the antioxidant ability of blueberries
• Spirulina is an good source of protein: gram per gram more so than beef, poultry, fish, and soybeans

Source: Nutrex

ARTIFICIAL SWEETENERS - Even ants have sense enough to avoid it

Women Drinking Two Diet Sodas Per Day Are 50 Percent More Likely to Die from Heart-Related Disease

Most recently, one of the largest studies of its kind, which included nearly 60,000 post-menopausal women who were followed for about 10 years, found that drinking just two diet drinks a day can dramatically increase your risk of an early death from heart disease

Artificial sweeteners can wreck your health. Aspartame is among the worst of the bunch, and in general, people who consume aspartame tend to be in poorer health. They also tend to develop more of a sweet tooth.

Why Artificial Sweeteners Are NOT a Dieter's (or Diabetic's) Best Friend

Despite being promoted for weight loss, foods and beverages with artificial sweeteners have never actually been proven to help weight loss. On the contrary, studies that look at this actually find artificial sweeteners promote weight gain. Part of the reason why artificial sweeteners don't work as advertised (such as help you lose weight and manage your insulin) relates to the fact that your body is not fooled by sweet taste without accompanying calories.

Choose Your Beverages Wisely

Sweetened beverages, whether it's sweetened with sugar, HFCS, naturally-occurring fructose, or artificial sweeteners, are among the worst culprits causing obesity and related health problems, including diabetes and heart and liver disease, just to name a few. Remember that sweetened beverages also include flavored milk products, bottled teas, and "enhanced" water products. I'd be leery of anything listing "artificial flavors" as well—especially if the products boasts being low in sugar.

Ditching ALL of these types of beverages can go a long way toward reducing your risk for chronic health problems and weight gain. Your best, most cost effective choice of beverage is filtered tap water. I strongly recommend using a high-quality water filtration system unless you can verify the purity of your water.

Aspartame is a neurotoxin. Even ants have sense enough to avoid it. Yet, diet drinks add this neurotoxic chemical as its sweetener, and they promote it as a health food to a public that naively puts its trust in the experts. It's a win-win situation for them, with the consumer as the loser. You don't lose weight. You lose health. Drink water. Drink tea. You will live longer.

 

Source: Dr. Mercola.

 

 

 

Weight Lifting and Brain Power

Lifting Weights Boosts Memory

Strength training in particular has been shown to have a very beneficial impact on brain function and memory. Just 20 minutes of strength training was found to enhance long-term memory by about 10 percent.

The Intriguing Link Between Leg Power and Brain Function

A recent study supports the findings that working your leg muscles helps maintain cognitive function as you get older. According to the authors, simply walking more could help maintain brain function well into old age.

The researchers found that leg strength was a better predictor of brain health than any other lifestyle factor looked at in the study. It suggests that simple lifestyle changes to boost our physical activity may help to keep us both mentally and physically healthy.

Previous research has demonstrated that exercise promotes brain health by releasing hormones from the muscles, which encourage the growth of new brain cells — a process known as neurogenesis or neuroplasticity.

Your brain's hippocampus, i.e. your memory center, is particularly adaptable and capable of growing new cells throughout your entire lifetime, even into your 90s, provided your lifestyle supports it.

For example, one year-long study found that adults who exercised regularly were actually enlarging their brain's memory center by one to two percent per year, where typically that center shrinks with age.

Enough! Stop reading this and start moving! :)

Benefits of Seaweeds

When you say the word “seaweed,” most people think about sushi or other exotic dishes. The nutritional value of seaweed is something that is vastly ignored and overlooked in everyday cooking. This is one superfood you’re probably not eating much of, but you should be!


The 7 Best Benefits of Seaweed

Seaweed is packed with iodine. You won’t find many other natural sources. We don’t get nearly enough of this nutrient, and your thyroid depends on it to keep your hormones in balance.
Your heart loves seaweed. A lot. Some of the longest lived (and heart-healthy) populations on the planet get a large portion of their vegetable intake from seaweed, and their tickers are in great shape in old age.
The lignans (converted to phytoestrogens) in seaweed may help block chemical toxins that mimic human estrogen that have been linked to a higher risk of breast cancer.
Researchers found that seaweed protects the lining of your gut and improves your overall beneficial gut bacteria.
The algae is a great source of fiber, which helps with digestion, makes you feel full, and aids in the absorption of other nutrients.
It is a powerfully nutrient-dense, low glycemic index food. With 20 amino acids, more than 60 trace elements, and 13 essential vitamins (including calcium, vitamins A, C, and K), that is lots of nutritional bang for your calorie buck. Seaweed is a great choice for diabetics and those who are working to control their weight.
It naturally detoxes the body from heavy metals and environmental pollution. Current studies are focused on possible benefits to smokers, using seaweed to detox from tobacco chemicals. I learned recently that seaweed has the most similar chemical composition to human blood. It makes sense that it would work well as a blood purifier.

Even a minor deficiency in iodine can result in extreme fatigue, poor immune function, mood swings or other behavioral issues, and obesity as your thyroid struggles to cope. The nutritional value of seaweed (which includes being naturally anti-inflammatory) is a bonus for each of these conditions, whether they’re caused by too little iodine or not.

Seaweed is a great food to eat post-illness (in soup, salad, or shakes) to help get your body back on track and replace the nutrients you lose when you’re sick.

The most common varieties of seaweed include…

Kelp — the brown algae you see at the beach.
Nori — the classy stuff your sushi is wrapped in.
Wakame — green and found most often in dehydrated form.
Dulse — red seaweed that tastes like bacon (yes bacon) when you fry it.
Arame — black seaweed that resembles noodles.

This is how I use seaweed: I rehydrate it in warm water. Once it’s hydrated for 10 minutes, drain the water and then rinse with hot water, then rinse immediately with cold water. 

You can use it in a salad with avocado, sesame seeds, red onion, and pistachios. Drizzle with, lemon, salt & pepper and you’re done.

I also add it to soups and mixed green salads in this form because it adds a slightly smoky flavor and packs more nutritional value than parsley or chives.

You can have sushi, but then you won't get enough seaweed and you’ll end up with a lot of rice soaked in sugar! 

 

HAVE MORE DARK CHOCOLATE!

Dark chocolate is good for the heart, blood circulation, and brain, and it has been suggested that it may be beneficial in such major health challenges as autism, obesity, diabetes, Alzheimer’s disease and even aging in general.

SIX top benefits breakdown:

1) Dark Chocolate is Good for Your Heart

Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries).

2) Dark Chocolate is Good for Your Brain

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke.

Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.

3) Dark Chocolate Helps Control Blood Sugar

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes. The flavonoids in dark chocolate also help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body's insulin efficiently. Dark chocolate also has a low glycemic index, meaning it won't cause huge spikes in blood sugar levels.

4) Dark Chocolate is Full of Antioxidants

Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

5) Dark Chocolate Contains Theobromine

Dark chocolate contains theobromine, which has been shown to harden tooth enamel. That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.

Theobromine is also a mild stimulant, though not as strong as caffeine. It can, however, help to suppress coughs.

6) Dark Chocolate is High in Vitamins and Minerals

Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some of the following vitamins and minerals in high concentrations:

Potassium
Copper
Magnesium
Iron

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.

Amazing Matcha

Even the bag tastes good! LOL...

A long standing tradition of Japanese culture, Matcha Green Tea is the highest quality powdered green tea available. Made from the nutrient-rich young leaves picked from the tips of shade-grown Camellia sinensis plants, Matcha Green Tea is steamed, stemmed, and de-vined before being stone-ground into very fine powder. Matcha Green Tea powder is then stored away from light and oxygen in order to preserve its brilliant green color and antioxidant properties. This miracle elixir has been consumed for over a millennium in the Far East, and is now considered to be one of the most powerful super foods on the market today.

Amazing Benefits:

1. High in Antioxidants

We’ve all read this word before. Antioxidants are the magical nutrients and enzymes responsible for fighting against the negative effects of UV radiation, giving us younger-looking skin, and preventing a number of life-threatening maladies. Antioxidants are something that all health-conscious individuals seek from such foods as raw fruits, green veggies, and (let’s not forget) dark chocolate. The first amazing benefit of Matcha Green Tea is that just one bowl provides over 5 times as many antioxidants as any other food – the highest rated by the ORAC (oxygen radical absorbance capacity) method.

2. Loaded with Catechin, EGCg

You may have already heard that not all antioxidants are created equal. Green tea contains a specific set of organic compounds known as catechins. Among antioxidants, catechins are the most potent and beneficial. One specific catechin called epigallocatechin gallate (EGCg) makes up 60% of the catechins in Matcha Green Tea. Out of all the antioxidants, EGCg is the most widely recognized for its cancer fighting properties. Scientists have found that Matcha Green Tea contains over 100 times more EGCg than any other tea on the market.

3. Enhances Calm

For over a millennium, Matcha Green Tea has been used by Chinese Daoists and Japanese Zen Buddhist monks as a means to relax and meditate while remaining alert. Now we know that this higher state of consciousness is due to the amino acid L-Theanine contained in the leaves used to make Matcha. L-Theanine promotes the production of alpha waves in the brain which induces relaxation without the inherent drowsiness caused by other “downers.”

4. Boosts Memory and Concentration

Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration – something that can benefit everyone!

5. Increases Energy Levels and Endurance

Samurai, the noble warriors of medieval and early-modern Japan, drank Matcha Green Tea before going into battle due to the tea’s energizing properties. While all green tea naturally contains caffeine, the energy boost received from Matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of Matcha Green Tea can last up to 6 hours and because of the effects of L-Theanine, Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy.

 

6. Burns Calories

Drinking Matcha Green Tea has also been shown to increase metabolism and help the body burn fat about four times faster than average. Again, unlike many diet aides currently on the market, Matcha causes no negative side-effects such as increased heart rate and high blood pressure.

7. Detoxifies the Body

During the last three weeks before tea leaves are harvested to be made into Matcha, Camellia sinensis are covered to deprive them of sunlight. This causes a tremendous increase in chlorophyll production in the new growth of these plants. The resulting high levels of chlorophyll in Matcha Green Tea not only give this tea its beautiful vibrant green color. Matcha is also a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.

8. Fortifies the Immune System

The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. Additionally, just one bowl of Matcha Green Tea provides substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. Further studies have even suggested that the nutrients in Matcha may have the ability to inhibit the attacks of HIV on human T-cells.

9. Improves Cholesterol

Researchers aren’t entirely certain how Matcha Green Tea has such a positive effect on cholesterol, however studies of different populations have show that people who drink Match Green Tea on a regular basis have lower levels of LDL (bad) cholesterol while at the same time displaying higher levels of HDL (good) cholesterol. Men who drink Matcha Green Tea are about 11% less likely to develop heart disease than those who don’t drink Matcha.

10. Amazing Flavor

Drinking something just because it’s healthy can be a lot like swallowing medicine. It’s unpleasant and you dread it, but you feel obligated to do it. After all, it’s good for you… right? Sure, but wouldn’t you rather look forward to improving your overall well-being? Of course you would!

Fortunately, unlike a lot of other teas which require sugar, milk, or lemon to make them palatable to the average consumer, Matcha is absolutely wonderful all by itself. Its crisp vegetative notes are complemented by the savory taste of the L-Theanine amino acid making Matcha a tea that is truly unique in every way. So sit back, relax, and enjoy a delicious bowl of hot Matcha.

Source: Natural Living Ideas

Sauerkraut Superfood!

The health benefits of sauerkraut are numerous, including improved digestive health, heart health, energy-boosting properties, immune system support, bone support, and even protection against certain cancers. 

Sauerkraut has excellent anti-cancer properties

Fermented foods like sauerkraut are packed with good bacteria, the kind that transform fiber into a fatty acid known as butyrate. Butyrate is a powerful weapon in the anti-cancer arsenal. In fact, studies show that this substance can protect against colon cancer. 

If you are looking to get an energy boost, add some sauerkraut to your menu

Cabbage is chock-full of iron, which helps your body increase its energy production by revving up metabolism and increasing circulation. Metabolism is the holy grail of energy, and with improved circulation, your organs and cells receive higher amounts of oxygen. Additionally, the iron levels present are a key component of anemia prevention. 

Give your digestive system a boost with a healthy serving of sauerkraut

The probiotic content in sauerkraut assists with digestion as well as helping to maintain a healthy digestive tract. The live bacteria rivals and even beats the pricey probiotic drinks and supplements found in the health sections of grocery markets. Freshly made is the ideal way to reap these benefits. 

Sauerkraut can boost your immune system, and also support heart health

Immune system health is critical if you want a well-tuned, smoothly running body, and sauerkraut can be your immune system’s best friend. In a study published in the British Journal of Nutrition, researchers found that the exact same probiotics, such as those in sauerkraut, increased levels of the immune system antibody IgG3 up to 66 percent!

Another study mirrored those results, adding that the juice from sauerkraut performed like an antifungal and antibacterial agent to cure infectious diseases.

Your heart is another beneficiary of the health-boosting properties of sauerkraut. A study published in the medical journal, Food and Function, showed that the probiotic content was a powerful heart-health protector. Sauerkraut was found to reduce cholesterol and triglyceride levels, while at the same time increasing heart-healthy antioxidants.

Gotta LOVE it! :)
 

Source: The Raw Food World

Avoid Eating Fruit

This is a tip that goes for men as well, of course, but eating fruit is a more common obstacle for women trying to lose weight.

This advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious, but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Five servings of fruit per day is equivalent to the amount of sugar in 16 ounces of soda (500 ml). Contrary to what many people believe, the sugar is more or less identical (about 50% glucose, 50% fructose).

Sugar from fruit can shut down fat burning. This can increase your hunger and slow your weight loss. For best results avoid fruit – or enjoy it occasionally as a treat.

Bottom line: Fruit is candy from nature.

Source: Diet Doctor

Gratitude and Your Health

It’s that time of year when many people begin thinking about everything they have to be thankful for. Although it’s nice to count your blessings on Thanksgiving, being thankful throughout the year could have tremendous benefits on your quality of life.

In fact, gratitude may be one of the most overlooked tools that we all have access to every day. Cultivating gratitude doesn’t cost any money and it certainly doesn’t take much time, but the benefits are enormous. Research reveals gratitude can have these seven benefits:

1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2104 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or you send a quick thank-you note to that co-worker who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.

2. Gratitude improves physical health. Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health.  They exercise more often and are more likely to attend regular check-ups with their doctors, which is likely to contribute to further longevity.

3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.

4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.

5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.

6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem- grateful people are able to appreciate other people’s accomplishments.

7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma.  A 2006 study published in Behavior Research and Therapy found that Vietnam War Veterans with higher levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder.  A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11.  Recognizing all you have to be thankful for – even during the worst times of your life – fosters resilience.

We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve.  Developing an “attitude of gratitude” is one of the simplest ways to improve your satisfaction with life. 

HAPPY THANKSGIVING! :)

Source: Forbes Magazine

The Grace of Humbleness and Gratitude

I have been meditating on death for many years now. It's a habit. By realizing that my life is temporary, and that I could die at any moment, the urgency of being true to myself arises with every minute. But most importantly, it brings me closer to the grace of humbleness and gratitude.

The Top Five Regrets of the Dying -  by Bronnie Ware
 
1. I wish I'd had the courage to live a life true to myself, not the life others expected of me. 
 
This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honored even half of their dreams and had to die knowing that it was due to choices they had made, or not made. Embracing the virtues of humbleness and gratitude can also guide you in your entrepreneurial journey, especially when you are ready to legally formalize your business. For those in the Lone Star State, learning how to get an LLC in Texas is a key step in aligning your business practices with your personal values.
 
It is very important to try and honor at least some of your dreams along the way. From the moment that you lose your health, it is too late. Health brings a freedom very few realize until they no longer have it. 
 
2. I wish I didn't work so hard. 
 
This came from every male patient that I nursed. They missed their children's youth and their partner's companionship. Women also spoke of this regret. However as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence. 
 
 
3. I wish I'd had the courage to express my feelings.
Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. 
 
4. I wish I had stayed in touch with my friends.

Often they would not truly realize the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying. 
 
5. I wish that I had let myself be happier.

This is a surprisingly common one. Many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called "comfort" of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to themselves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again. 

  

Every Minute Of Exercise Lengthen Your Life

At a dinner party, someone was cheerily justifying the piles of money he spends on a personal trainer. He feels so great that it’s worth every cent, he exulted, “And the best part is the return on the time! Every minute you spend working out comes back to you because you’ll live that much longer!” Leveraging the health benefits of exercise can also inspire entrepreneurial ventures, such as starting a fitness business. For those in the Empire State looking to transform their passion into a profession, understanding how to file for LLC New York is a crucial step, in ensuring your business operates legally and smoothly.

Here is the math by Tom Anthony who holds a Harvard physics degree:

Computing years of life gained after age 40

Running for two hours a week should gain you about four years of life. “So that is roughly 100 hours per year for your remaining 40 years or 4,000 hours in total for all 40 years. In one year, there are 24 hr/day X 365 days = 8,760 hours. So four additional years is 8,760 hr/yr X 4 yr = 35,040 hours of life gained. To gain these extra hours, you expended 4,000 hours of running. So the payback ratio is 35,040 hours gain/ 4,000 hours expended = 8.8.

Running for an hour gives you 9 hours of extra life.
Brisk walking for an hour gives you 2.9/8 X 9 = 3.2 hours of extra life.
Biking for an hour at less than 10 mph gives you 4/8 X 9 = 4.5 hours of extra life
Rope jumping for an hour gives you 10/8 X 9= 11 hours of extra life
Calisthenics for an hour gives you 8/8 X 9 = 9 extra hours of life

Source: Common Health

Popcorn and Fitness

I eat homemade popcorn 2-3 times a week. I add grass-fed butter and Himalayan salt to it. It's a fun and delicious snack!

If you’re looking for healthy foods to snack on, try adding popcorn to your list. This “king of snack foods” packs more healthy antioxidants than many fruits and vegetables. Popcorn is a naturally high-fiber whole grain food that can be eaten without the guilt of many other snacks you’d enjoy while watching the latest basketball game on your wide screen. In addition, researchers have recently discovered that popcorn contains large quantities of polyphenols, antioxidants that can reverse damage done to the body by unstable molecules called free radicals. Ninety percent of these healthy polyphenols are found in the hull of the popcorn, so steer toward freshly-popped as opposed to processed. The results—unlike the popcorn—should be taken with a grain of salt. As with other foods high in antioxidants—such as red wine and chocolate—moderation is key. Avoid dousing the popcorn in salt or butter. And keep eating your fruits and vegetables. Unlike popcorn, they are also filled with important vitamins and minerals.

Popcorn Benefits Breakdown:

- Popcorn is a whole grain fiber and is roughage, meaning that it helps to keep you regulated.
- Popcorn has more iron than eggs, roast beef, codfish or milk. So, eating a few handfuls of popcorn can be just as good as drinking a glass of milk or having a roast beef sandwich, especially if you are trying to increase your protein intake.
- Popcorn provides your body with calcium, not as much as you’d get from milk. But still, since many of us are trying to increase our calcium intake, it’s good to know that popcorn has this important healthy item.
- Popcorn is high in vitamins: thiamine, riboflavin and niacin, as well as, all of the B Complex vitamins. All of which the body needs since our bodies do not produce vitamins on their own, and we have to supply it with them.
- Popcorn provides protein. Since we all know that increasing our intake of protein is one way to help us build muscle, then knowing that eating popcorn can help us with that is a great thing.
- Popcorn is low in calories. One cup of unbuttered popcorn is only 25 to 55 calories per cup making it a dieter’s dream!

Source: Men's Fitness

Nightshade Foods

Nightshades have a reputation as bad actors in a variety of chronic conditions, such as arthritis, fibromyalgia, and IBS. But what do we really know about how these foods affect our health?
The Nightshade (Solanaceae) Family: 

Tomatoes
Eggplant
Potatoes
Goji Berries
Tobacco
Peppers (bell peppers, chili peppers, paprika, tamales, tomatillos, pimentos, cayenne, etc) 

At first glance, the nightshades may look like a random collection of foods that couldn’t possibly be related. However, every nightshade plant produces fruits that all sport that same adorable little green elfish hat.  Of the foods above, only tomatoes, eggplants, goji berries and peppers are “fruits” (the potato is a tuber and tobacco is a leaf).  The fruits of potato and tobacco plants wear the same telltale hat, but we don’t eat the fruits of those plants. 

Nightshades of all types were considered inedible prior to the 1800’s, because some varieties, such as “deadly nightshade” (atropa belladonna) were known to be so toxic.  However, today most Americans eat “edible” nightshades every day in the form of French fries, mashed potatoes, salsa, spaghetti sauce, ketchup, and many other popular foods.

Because nightshades are only a problem for a small number of people, it’s overkill to suggest that everyone should avoid them.

People with arthritis are sometimes advised to avoid all nightshade plants because they are said to cause inflammation.  But this advice really only applies to people who have a sensitivity to solanine.  For these folks, eating nightshade plants causes an inflammatory reaction—including joint pain. 

Because most people are not sensitive to solanine, however,  it may be misleading to characterize nightshade plants as “inflammatory,” and it’s certainly overkill to suggest that everyone with arthritis should avoid them—especially because they have so much going for them nutritionally.

Nightshade plants are high in antioxidants, which actually help reduce inflammation.  And chili peppers also contain capsaicin, a strongly anti-inflammatory compound. 

If you are an individual with no existing health problems potentially related to nightshade intake, you will want to take precautions to avoid excessive intake of alkaloids from these foods. Handling of potatoes is especially important in this regard, and the following practices will help you avoid excessive intake of potato alkaloids:

- Store your potatoes for 1-3 weeks only in a dark cupboard, preferably in a cool and dry part of the house such as a basement (if your basement is dry). It's important not to keep potatoes in a lighted area; the exposure to light will increase alkaloid formation.

- Wash all potatoes before cooking so you'll be better able to spot the green areas, if any.

- Thoroughly cut out all green areas, especially green areas on the peel, before cooking, and cook the rest for safe eating. If you're sensitive to nightshades in the first place, it's best to discard the whole potato. After cooking, if the potato tastes bitter, do not eat it.

- Do not purchase potatoes that have been waxed, and do not apply wax to potatoes yourself. Waxes do not help reduce greening and can increase potato decay by cutting down on gas exchange in and out of the potato.

Source: Georgia Ede, M.D.

GET UP, STAND - EXERCISE! The dangers of sitting.

Standing while reading this could do something toward saving your life, according to Dr. James Levine, whose new book reveals how he came to the scientific conclusion that our chairs are killing us.

"Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death," says Levine, a professor of medicine at the U.S.-based Mayo Clinic.

Levine's claims are based on a study of "non-exercise activity thermogenesis" or NEAT, which is the amount of energy we use doing everything except sleeping, eating and exercise. NEAT activities include going to work, shoveling snow and taking a walk – and the more active your job is, the more NEAT calories you burn.

"Those individuals who are lean are up and walking about 2¼ more hours a day than those individuals who are obese," Levine said in an online seminar last week.

And although these extra couple of hours may contain a relatively small amount of movement, they have huge health implications, according to Levine - and obesity isn't the only possible consequence. 

Low NEAT is linked to, among other things, weight gain, diabetes, heart attacks and cancer, he said.

But for those who prefer to take a seat, all is not lost, with a recent study indicating that exercise may offset the dangers of sitting. According to researchers at UT Southwestern Medical Center, one hour of physical exercise could counteract the effects of sitting for six to seven hours a day.

Source: Book: Get Up!: Why Your Chair Is Killing You and What You Can Do About It - CNBC

Give The World the Best You Have Anyway

The Paradoxical Commandments is another collection of words I cherish. It embraces the indestructible human spirit, honoring its power - regardless. "Do your best, forgive and move forward," it says. This is precious to me.

 

The Paradoxical Commandment


People are illogical, unreasonable, and self-centered.
Love them anyway.

If you do good, people will accuse you of selfish ulterior motives.
Do good anyway.

If you are successful, you will win false friends and true enemies.
Succeed anyway.

The good you do today will be forgotten tomorrow.
Do good anyway.

Honesty and frankness make you vulnerable.
Be honest and frank anyway.

The biggest men and women with the biggest ideas can be shot down by the smallest men and women with the smallest minds.
Think big anyway.

People favor underdogs but follow only top dogs.
Fight for a few underdogs anyway.

What you spend years building may be destroyed overnight.
Build anyway.

People really need help but may attack you if you do help them.
Help people anyway.

Give the world the best you have and you'll get kicked in the teeth.
Give the world the best you have anyway.


By Kent M. Keith
 

COCOA POWDER BENEFITS PLUS RECIPE

Chocolate might feel sinful, but unsweetened cocoa powder can give you your chocolate fix without the guilt. Unsweetened cocoa powder imparts rich chocolate flavor with virtually no sugar and little fat. It also contains essential nutrients and helps fight chronic disease. Reach for natural cocoa powder over Dutch-processed or alkalized cocoa for optimal health benefits.

Fiber

Adding unsweetened cocoa powder to your food boosts your fiber intake. A 2-tablespoon serving contains 3.6 grams of fiber - approximately 14 percent of the recommended daily intake for women or 9 percent for men. In addition to helping you feel full after a meal, fiber fights constipation to keep you regular. It also supports good cardiovascular health, helping to reduce high cholesterol, a risk factor for cardiovascular disease.

Copper

Unsweetened cocoa powder provides you with copper, an essential mineral. Copper helps you produce mature collagen, a protein that keeps your connective tissues strong. Consuming copper also helps support your metabolism because it activates enzymes you need to produce energy. It also activates enzymes you need for nervous system function, and helps you make melanin, a pigment found in your eyes, skin, and hair. Consuming 2 tablespoons of unsweetened cocoa powder provides you with 410 micrograms of copper, or 45 percent of the daily recommended intake, according to the Institute of Medicine.

Phytonutrients

Unsweetened cocoa powder provides a source of phytonutrients -- plant compounds that benefit your health. The flavanols in cocoa help lower your blood pressure, and improve blood vessels and blood cell function. A review, published in the journal "Nutrition and Cancer" indicates that two types of phytonutrients -- catechins and procyanidins -- might also offer cancer-fighting benefits. Consuming cocoa as part of a balanced diet might help keep you healthy.

Consuming More Unsweetened Cocoa Powder

The beneficial antioxidants in unsweetened cocoa cause it to have a bitter flavor, so you should make unsweetened cocoa powder more palatable by pairing it with natural sources of sugar or healthy sweeteners.  

Here is a recipe I love, especially in the winter time:


Healthy fat meal
- 8 oz unsweetened cashew milk (hot)
- 1 teaspoon shredded coconut
- 1 teaspoon ground flaxseed
- 1 teaspoon chia seeds
- 2 teaspoons unsweetened cocoa powder
- Stevia to taste

 

Enjoy! :)