Anti-Aging Effects of Blueberries

Blueberry season is almost coming. But this sweet, flare-crowned, indigo superfruit is more than just a mouth-watering delight to your craving senses. Would you believe that this favourite has a wide range of micronutrients that do not only protect the body from diseases, but also aging?

High Antioxidant Value

Blueberries, along with blackberries, strawberries, and plums, have the highest total antioxidant capacity of any food. It is being regarded as one of the “superfuits” having the promising combination of nutrient value, emerging research evidence for health benefits, versatility for manufacturing popular consumer products, and antioxidant strength.

Antioxidants are thought to aid in guarding the body against the detrimental effects of free radicals to cells and the chronic diseases associated with the course of aging. The antioxidants present in this fruit can protect the cell, so there is less chance for aging. Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries.  Blueberries also contain anthocyanins and phenolics that can also act as antioxidants.  With this, the effects of blueberries to the skin are copious.

Neuron Protection

The compound anthocyanin, found in blueberries, is thought to slow down age-related loss in the mental capacity of humans. Those who eat more blueberries are thought to have better functioning in motor behavioral learning and memory. Anthocyanin also gives blueberries their colour and might be the key factor of the blueberry’s antioxidant and anti-inflammatory properties. While it is thought that aging can decrease cognitive and motor functions, blueberries can be of huge help to improve mental functioning.

Better balance and coordination

Blueberries also have positive effects to balance and coordination. In a study by Dr. James Joseph of Tufts University, it was found that a diet loaded with blueberries counteracted poor balance and coordination associated with aging. In this study published in the Journal of Neuroscience, Joseph fed four groups of rats a normal diet. But among these groups were given blueberries, spinach, or strawberries.

For 18 weeks, the rats were tested for mental functioning, muscle strength, coordination, and balance. The two groups which were fed with strawberry and blueberry extracts performed well on these tests, but the group fed with blueberries executed the most improvement.

Not only that, findings also showed that blueberries improved the neuronal functioning of the rats. Dr. Joseph suspects the findings are a result of blueberries' rich store of flavonoids -- phytochemicals that have an effect on cell membranes. These findings suggest that nutritional intervention can offer hope to those suffering poor balance and coordination related to aging.

Prevention of diseases

A serving of blueberries provides a relatively low glycemic load while providing a diverse range of nutrients, which also means there are fewer calories (good news for calorie-watchers) in a serving full of phytochemicals and nutrients such as iron, vitamins C and E. Because of the phytochemicals present, the risk of acquiring some deadly diseases may also be prevented.

Anthocyanins, proanthocyanidins, flavonols, and tannins found in this wonderful fruit may help prevent cancer by inhibiting some cancer mechanisms. These components protect the DNA from damage and disintegration caused by free radicals.

At a symposium on berry health benefits, there have been reports that eating blueberries and other similar fruits like cranberries may improve the cognitive deterioration occurring in Alzheimer's disease and other conditions of aging. Blueberries may help lower the damages of stroke.

Researches have also shown that blueberries may help prevent urinary tract infections (UTI), hypertension, and hypercholesterolemia that can also lead to potentially fatal heart disease.

With blueberries, your tongue, and more importantly your health would get the best out of it. Well, even without all these benefits in mind, who wouldn’t die for a serving of blueberries?

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7 Reasons Why You Should Be Using Coconut Oil

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. Here are the top seven 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.

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.

2. 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.

3. 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.

4. 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.

5. 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. Coconut oil makes excellent massage oil too.

6. 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 is 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.

7. 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!

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What in the World is a Crossover Food?

Looking for healthy, inexpensive and versatile ways to add more protein into your diet?

Why not consider dried beans?

Dried beans, also known as legumes and pulses, are not only a great source of protein, but are low in fat, packed with vitamins, minerals and both soluble and insoluble fiber.

Ask any vegetarian how they get enough protein in their diet and they probably will say “I eat a lot of beans”.

Protein, Fiber, Vitamins and Minerals
Beans are an excellent, non-fat source of protein.  Just one cup of beans has about 16 grams, about the same as 3 ounces (audio cassette size) piece of chicken, fish or beef.

Because they are a plant, they contain fiber, vitamins and minerals like vegetables.  Nutritionists refer to them as “crossover foods” which means they can be used in a meal as a protein or vegetable item.  Take a look at the cuisines of different countries and cultures.  You will notice that most cultures include beans, prepared in many different ways. Such a versatile food!

Another unique quality of beans is the fiber.  Beans contain both soluble and insoluble fiber.  Huh? What does this mean?

 the stuff that makes food move through your body more easily.  Insoluble fiber has received a lot of publicity in recent years because of the link to a high fiber diet and lowered risk of several types of cancer.

Soluble fiber forms a “gooey” substance in the digestive process that helps with processing of fats, cholesterol and slows the release of carbohydrates into the bloodstream.  The American Diabetic Association loves beans!

Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium.  Folic Acid and B-6 are known for their ability to lower homocysteine levels in the blood.

Elevated blood levels of homocysteine in the blood are associated with risk for heart attack, stroke and peripheral vascular disease.  20-40 percent of patients with heart disease have elevated homocysteine levels.

So, what’s the downside of this wonderful food?  If you are not used to a high fiber diet….flatulence. As with the introduction of any high fiber food, go easy with the amounts the first few days until your body adjusts. Then any uncomfortable feeling will probably pass.

How to Cook
You can use canned beans which are nutritionally similar to dried ones.  It’s a good idea to rinse the beans before eating them to remove the salt and preservatives used in canning.

Generally, beans are not complicated to cook, but require time.  Most beans, except lentils, require an overnight soak in water to soften them up.  Then they can be simmered until soft on the stove or in a slow cooker.  Generally, the bigger the bean, the longer they take to cook.  One thing to note: after soaking, rinse the beans and cook them in new water.  This will help prevent flatulence!

Beans can be frozen after cooking and used in sauces, soups, salads or anywhere your imagination takes you. Where I live, red bean ice cream is popular.  Delicious!

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Food or diet?

Some people say that "there is no such thing as a "good food" or "bad food", just bad diets". Usually after that they say something about another kind of low-fat, balanced diet which will let you reach your 100' birthday in good health. Most of this "wonder diets" became sooner or later another dietetics mistake and are replaced by new ones, which, after some time, are also replaced, because of the new revelations in the dietetics.

And so it goes on and on, making people who want to live healthy life more and more frustrated, but still believing that the most important thing is not what lands on their plate, but the amount of it. Today, when there are so many kinds of food on the market, we should not only care for the calories, but also look carefully at what we are actually eating.

Difference between organic, conventional and genetically modified food

We all know that organic food is healthy, conventional food is accessible and genetically modified food can be solution to the food problems around the world, but when asked for details only few people can answer precisely what this is all about. Organic food is produced using ecological methods of farming.

That means no pesticides or fertilizers with synthetic ingredients for the plants and no growth hormones and antibiotics for the animals. When you buy certified organic food, you can be sure that all of the above won't land in your stomach and affect your organism. However because of the slower production process and lesser efficiency this kind of the food is more expensive and even if all the farms would start its production it wouldn't be enough to feed people all around the world.

Conventional food is produced using almost all available technologies provided by the science, save genetic modifications. Still, because of the intense production process, many chemicals and medicines are involved to guarantee that crops or animals will grow at the appropriate rate. Some of these "stimulants" can be found in the final product which we buy and may affect our health (notably the growth hormones in meat).

Anyway, conventional food can be found in almost every kitchen around the world and some of the scientists start to wonder how could we feel without this additional dose of antibiotics and artificial poisons which we involuntary eat.

Genetically modified food is the most controversial. The process of growing it is similar to the conventional, the only difference is that in GM food a part of the DNA is transferred from another species in order to change its characteristics into desired one without some long-lasting and sometimes in vein inbreed process.

All scientists working on GM food projects say that everything is under control, but a few accidents when transferred genes didn't behave as they predicted show us that it may not be as safe as they want. The real advantages and flaws of the GM food will be known only after long time, all we know today is based only on theory and laboratory tests, not the real life.

Fiber-rich food is the best nutrition for dieting

In this article I will reveal some little known facts about the fibers and the beneficial effect they have over your body.

First of all let me explain what fiber is…                          

Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. Your digestive system cannot stomach fiber, so it is excreted undigested. Well, you may think you don’t need fiber, because it’s excreted undigested, but that’s not true.

Let's imagine the following picture:

You overeat at least once or twice a week, more often at weekends, and your regular menu doesn't include much fiber. Well, this might be your life style; however you should consider that it may cause you lots of health problems like:

 - indigestion
- discomfort stomach aches
- gases in the digestive tract
- constipation
- hemorrhoids
- you got tired faster
- can't concentrate on what you're doing

I mean you become less productive at work and more irritable at home. Besides all this, you gain weight and that’s the moment when you realize you have a problem.

In order to solve a problem, you should first find the reason for it. In this case it’s the lowered intake of fiber-rich foods and respectively - the higher intake of foods containing no fiber (like meat). The average amount of fiber intake is about 25-30 grams per day. Unfortunately most people regular diets include less than 10-15 grams daily.

You should start consuming more fiber-rich foods:

- all bran cereal
- beans
- peas
- spinach
- sweet corn 
- wholemeal brown bread
- red cabbage
- carrots
- baked potato with skin
- apples, bananas, oranges and all fruits
                           
There are two types of fiber - soluble and insoluble. If you start eating more food rich in fiber, you’ll be amazed of its beneficial effects over your body, health and way of life.

Soluble fiber forms glue like gel in the intestinal tract. The gel softens stools (no more constipation) and improves your digestion (no more indigestion).

Fiber slows down stomach emptying and you feel fuller longer. This effect helps you eat less, your body burns additional calories to digest fiber and you can lose weight.

Insoluble fiber is an excellent natural laxative, because of its abilities to hold onto water and to push waste faster along the intestines - this way fiber decreases the risk of colon cancer.

In conclusion I'd like to tell you that you won't be sorry if you start eating more fiber-rich foods. Like many other people I used to take not enough fiber, and I suffered stomach aches. Then I started to eat more fruits and fiber-rich foods in my daily menu. I must admit that it really worked for me, and now fiber-rich food is the most important nutritious part of my regular diet.

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Nutrition And Running

Running is one of today’s healthiest ways to help maintain your body’s physical well-being. It is one good cardiovascular exercise that helps keep good circulation and a healthy heart.

Everybody needs proper nutrition and a healthy diet. This requirement becomes more vital for people who are into health activities like running. This is amplified further for runners who are also into competitions or have special dietary needs.

Normal diet

An average person’s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats.

The daily calorie consumption of runners can also be modified, depending on the individual’s needs – whether he is maintaining his weight, losing some or gaining some.
Combinations can be tweaked accordingly to suit the individual’s needs.

Runner’s diets

For instance, a distance runner preparing for a marathon may wish to increase the percentage of carbohydrates in his diet. This is during those periods of intense training where he covers long and grueling distances every week.

On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet. This is helpful because proteins can help stimulate muscle growth.

Calories

The next factor to consider with regards to people who are into running are calories. There are basic guidelines on the amount of calories an individual should consume regularly.

These are based on the person’s current weight and activity level. For runners who are into intense training, these might not be very accurate.

There are plenty of calorie calculators available online or you can get it from your doctor. Those are ballpark figures on the amount of individual needed calories. They can be good starting points for runners to find out if he is eating enough or not.

Sample scale

An example would be a runner regularly consuming 2500 calories a day and running around 7 to 8 miles daily. If he still feels tired, he may have to increase his calorie intake.

If the runner is already at an ideal weight, he should strive to consume enough calories to maintain his weight.

Lastly, the quality of the calories consumed should also be carefully considered. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.

The runner could always obtain his calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well.

A case in point is a piece of cake that has an equal amount of calories as a turkey sandwich on multi-grain bread. Eating the cake will give him enough calories. However, the sugar in it will trigger the insulin response from his body, which can make him sluggish and less energized.

Nutrition is a very important component in such an activity as running. It is not just a question of energy but also of health.

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Essential Nutrition For Every Woman

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential for bone health.

As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.

Folic acid impacts women in many ways.

It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.

Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health.

Iron

Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation.

Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing.

Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen.

In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

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Eating Out Wisely

Many people I know love eating out at different cafes and restaurants. They love trying out new places almost as much as they love returning to their old favorite spots. They love trying new menu items and discovering new ways to eat the foods they enjoy the most. Eating out can be both a wonderful and very dangerous thing.

In America we are blessed to have restaurants dotting the streets of many streets in towns and cities of all sizes. We are rarely at a loss for places to eat out. One of the greatest things about eating out is that it saves time that many busy people do not have to waste. After spending long hours at our workplaces, few people have the time or energy to return home and cook a gourmet meal. Eating out seems to be a great solution at the end of a long, tiring day.

Eating out can also be great because we can try a wide variety of foods and drinks that we don't have the ability to make ourselves. No one loves eating the same basic foods over and over again, so eating out can be a good way to give our tastebuds something new.

However, if we are not careful, eating out can also be dangerous for a couple of big reasons. First, we must use caution in eating out for the sake of our health. Most restaurants and cafes offer huge portions of items that are unhealthy to eat and drink. Eating out often means filling up on appetizers, a main course, a few high calorie beverages, and a dessert to finish off the evening.

Think about how many calories you can consume during a meal like this. I am not, of course, saying that we should never enjoy eating out. I am, however, saying that we need to be careful, for our health's sake, about eating out too frequently. We must be careful to watch our choices when we are eating out. Choose healthier items or commit to only eating half of the meal you choose. There are ways of eating out healthily, it just takes conscience effort.

Another huge reason to be careful about eating out too often is your pocketbook and budget. It is no secret that eating out costs more, on average, that cooking meals in your own home. It is easy to accumulate large bills, especially at nicer places. So be careful that you stick to a budget when you make plans for eating out.

Beware. Eating out can be one of the greatest pleasures or one of the most dangerous things. Enjoy it, but do it with caution.

Drink Up

Americans are big drinkers of water, that is. We keep bottles of water in our cars, at the office, in our gym bag and in our briefcase or purse. Travelers bring water onto planes and trains. I don't remember what we did before bottled water became so popular, but I bet we didn't drink as much.

Most Americans get plenty of fluids, according to a report by the Institute of Medicine (IOM), the scientific body that establishes nutrition recommendations for Americans. In fact, aiming toward a goal of eight daily glasses of water in addition to other fluids in your diet probably is not necessary.

The IOM recommends a total of about nine daily cups of fluid for women and about 13 cups for men. Keep in mind, however, that everything that we drink counts-water, milk, coffee and tea, juice and soft drinks-as do water-rich foods like fruits and vegetables. Of course, water is calorie-free, which makes it an attractive option.

"Use thirst as your guide," advises Jo Ann Hattner, R.D., a nutrition consultant in San Francisco, Calif. "Drink when you're thirsty and you probably will get enough fluids over the course of the day." Hattner points out that older adults are the exception. "Older adults often don't have a good thirst mechanism so they won't feel thirsty even though their body needs fluids." Be sure to drink a lot if you are physically active, live in a hot climate, or are taking a vacation to a warm and/or dry climate.

Include foods that are high in liquid to help keep your body hydrated. Start the day off with Whole Grain Total topped with milk and fresh fruit. Enjoy soup or a large salad with your lunch. Include vegetables at dinner, along with fruit for dessert. Hattner suggests being aware of the color of your urine to determine whether you've had enough fluids. "If it's light in color, you're fine. If the color is dark, then your urine may be too concentrated and you need to drink up!"

Ask Mindy

Q: Do coffee and tea count? I am a coffee drinker and was told to drink extra water since coffee makes the body lose extra fluid.

A: Coffee and tea do count. Contrary to popular belief, coffee, tea and other caffeinated beverages are not dehydrating, though they may have a temporary diuretic effect, and do not cause the body to lose extra fluids.

Discover How to Easily Read Nutrition Labels

There are so many nutrients in food, so many ingredients, so many facts to know about what’s supposedly good for you and what’s supposedly not? Fortunately for all of us, the US Food and Drug Administration (US FDA) created a standardized format for the nutrition label that all processed and/or packaged consumer foods must affix to the outside of their product. So, no matter what the food, you can easily compare its value to you with that of any other food.

There are 3 fundamental areas to look for first on a nutrition label, and they’re all conveniently grouped together near the top, just under the title “Nutrition Facts”.

What is the Serving Size: standardized amount (like cups or tablespoons or pieces) followed by the equivalent amount in the metric system (such as grams). In general

How Many Servings Per Container: Most packaged foods contain multiple servings in a single package, making it easy to double, triple, quadruple, etc. the caloric intake from that of a single serving.

What are the Amount of Calories Per Serving: Typically, a single serving of around 40 calories is considered low-calorie, around 100 is considered moderate, and 400 is considered high-calorie.

Keeping tabs on the amount of servings you take in, based on the caloric intake per serving, is one great way to manage your weight. Another is to balance out eating high-calorie foods with some low-calorie foods earlier or later in the day.

The next step to using nutrition labels to help control your weight is to get the most nutrition out of the calories you take in.

Use the Percentage Daily Value to tell you how rich in each of the required nutrients the food really is. Daily values are based on a 2000-calorie diet. 5% or less of a nutrient’s %DV is low, 20% or more of a nutrient’s %DV is high. Limit your amount of Total Fat, Cholesterol, and Sodium. No daily requirement exists for Trans-Fats (the most dangerous kind), though their quantity per serving does appear on the label; so just be sure to keep them to an absolute minimum. Make sure to get plenty of Dietary Fiber, Vitamin A, Vitamin C, Calcium, and Iron.

Once you have gathered all the information you need, you simply ask yourself if a food choice is a wise choice for you in terms of both calories and nutrients, and whether it makes more sense for you as part of a meal or as a standalone snack. If the answers to these questions don’t satisfy you for a particular food, then the next question to ask yourself is whether you can find a suitable alternative. The answer that question is almost invariably, ‘Yes’.

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Being Young And Strong With Apricots

This delicious yellow-orange drupe is a source of happiness to its keen fans. Whether you like it as the crow flies from your hand or in a sweet dessert, this teenage-surfaced fruit definitely produces lots of benefits to the body. As full of flavor as it is, an apricot is as well supportive to boosting your youthfulness.

A younger-looking skin and well again lives of those who include a couple of this fruit in their daily diet is an apparent evidence of what it can bring. Now let us take a closer look at how this wonderful fruit can be very useful to you.

Carotenoids

The secret of apricot’s power lies in its high-level of a mighty antioxidant called carotenoids. The oxygen-free forms of carotenoids such as lycopene, alpha-carotene, and beta-carotene are the organic pigments supportive to men.

Beta-carotene is being transformed by the body to Vitamin A which is good to the eyes- it protects the eyes from sensible corrosion, lessens the risk of acquiring cataracts, and prevents the eyes from xerophthalmia - a sickness that dries the conjunctival epithelium.

Apricots also protect the heart through its famous bright red carotenoid called lycopene. Lycopene protects the heart by tumbling the blood levels of Low-Density Lipoprotein (bad cholesterol) which causes formation of plaque in the blood vessels, which in turn, headlong a number of heart illnesses. The Department of Agriculture of the United States says that Lycopene is the most powerful antioxidant among other carotenoids as this extinguishes peroxyl radicals that damage the DNA that initiates cancer. Lycopene helps in fighting breast cancer and prostate cancer.

Dried apricots are good sources of lycopene. People inclined to these diseases should include apricots in their diet.

Other properties and benefits

Soft apricots are also high in fiber. Apricots are used to thwart and allay bowel problems and can even induce diarrhea. Three apricots are enough to take upshot. This means also that it can help you slash your weight, have a normal digestion, and control high blood levels of sugar. Fiber also keeps the blood vessels from being congested.

Apricots are also high in potassium that helps in regulating the blood pressue and the narrowing of the heart.

The kernels of apricots are equally wholesome. Each kernel has several obliging properties that are proven to assuage cough and helps the gas mask system to be toned. But before eating a kernel, the tip of the seeds should be cut off as this contains high levels of laetrile that can upset the stomach.

Apricots are also rich in Vitamin C and iron.

Apricots also help the body fight Alzheimer’s ailment, memory loss, and an eye-diseases called Age-Related Macula Degeneration.

Around the World and Beyond

Apricot is a traditional Chinese medicine that helps in restoring lost body fluids (which also prevents dehydration) and in detoxifying the body. Without knowing why they did, the Chinese also ate apricots to advance their productiveness. Now we know that this fruit is profuse in minerals that boost the production of sex hormones.

In the Hunza Valley in Himalayas, people used apricots as nail food. Many centenarians live in this area.

Because of that benefit, Europeans have long thought of apricots to be aphrodisiacs. In fact, William Shakespeare depicted apricot in A Midsummer Night’s Dream as such. In The Duchess of Malfi, apricots were depicted as an inducer of childbirth

Three centuries ago, the English used apricot oil to fight tumors and ulcers.

Officials of National Aeronautics and Space Administration said that astronauts (in flight) included apricot on their menu for a number of times already. In fact, apricots have been on the menu of the Apollo 15 trip.

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Delicious Do-it-Yourself Snacks For Kids

Nearly seven million American children come home from school to an empty house, clamoring for a quick, mouth-watering snack only to clear up for junk food. But instead of success for the sweets during those cool after-school days or hot summer nights, kids can put on the chef's hat and prepare their own easy, tasty snacks that are just as agreeable.

Kids often shy away from preparing anything other than a peanut butter and jelly sandwich because it's too difficult and time-eating. But there is a wide multiplicity of products available at the grocery store, like Tyson® iced, fully-cooked chicken and steak strips, which simplify the snack- and meal-making progression for kids. The strips go from package to plate in minutes-making it easy to prepare kid-preferred snacks and meals such as pizza, tacos and pasta. These well-balanced, do-it-yourself opportunities are high in protein and have zero grams trans fat, so parents can feel good about given that kids with a healthy alternative to help power them through their full of zip days.

With snack and meal ideas like these, children can come home and reach for something other than the usual suspects-instead preparing a scrumptious snack on their own. Who knows? Maybe they'll even graduate to making family dinners.


Fiesta Chicken Nachos

11/4 cups Tyson® Southwest Seasoned Chicken Breast Strips

1 bag (10 oz.) tortilla chips

2 cups shredded Mexican blend cheese


1. Layer chips, cheese and chicken strips on a large, microwave-safe plate.

2. Microwave on High for 30 to 45 seconds or until cheese melts.

Serving Suggestion: Serve with pico de gallo, guacamole and sour cream. Refrigerate leftovers.


Chicken Tacos Olé

1 package (6 oz.) Tyson® cooled Fajita Chicken Breast Strips

4 taco shells

1/2 cup shredded cheese

Shredded lettuce


1. Heat chicken strips and taco shells according to package directions.

2. Fill shells with meat, cheese and lettuce.

Serving Suggestion: Other toppings can include diced tomato, salsa and sour cream. Refrigerate leftovers.

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Chinese Herbs

Chinese herbs are a separate type of medicines overall and legally so. They can strengthen the immune system, inhibit the growth of tumors, manage blood pressure and augment sexuality - certainly, the choice is very wide. There are several herbs, including those that are measured common and those that are the resentfully guarded tips of traditional Chinese herbalists.

Here are some examples of Chinese herbs and what all they can be used for:

Ginseng is a generally available root that has a panache for healing and renewal. The Korean ginseng, for example, stimulates the clever cortex and counters exhaustion and extreme illness. It helps to stock up depleted energy and body fluids. It can also stimulate the sex glands and is adept of removing toxins from the body. The flavor is mildly bittersweet.

The black and red Reishi mushrooms are other examples of prized Chinese herbs. They can strengthen the immune system, raise vitality of white blood corpuscles and draw attention to the blow of anti-oxidants. These mushrooms also have a reassuring influence on the mind. They alleviate insomnia and female sexual dysfunction.

The Lotus seed is yet another indispensable Chinese herb. It tones the kidney and spleen and eases diarrhea. It stimulates craving and has a sweet to natural savor.

The Licorice root comes as a blessing because it can detoxify the body, enlivening and cooling it down at the same time. It acts as an pain-relieving and can control the action of other herbs. It can also be used as a natural sweetener.

Ginko biloba is a distinguished herb and arguably the oldest in traditional Chinese medicine. It has established advantageous effects on the heart and lungs. It is used to treat coughs, asthma, and chronic allergic inflammation, and is one of the best herbal nutritional supplements available.

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A Balanced Diet For Your Kids

The first secret is that nutrition is not a secret at all. Every container of food you buy has nutritional values listed on a label on the side. These values are very important in seminal whether or not the charges of the stay-at-home parent are receiving all the vitamins, minerals, fiber, protein and the hundred other nutritional food that keep the mind of the stay-at-home parent in a meeting.

The second important secret is milk. Milk is the nectar of the gods. By making sure your kids drink just one cup of milk with each meal, you will have taken care of their body’s needs for vitamins A, D and B12, as well as calcium, some iron pleased and even protein. Other dairy products also help fill these needs, so cheese and yogurt are also good add-ons for snacks or to meals.

Breakfast foods such as oatmeal and most cereals are also chock-full of vitamins, minerals, and fiber. Sugar cereals should be used cautiously, as a treat. There are lots of other ways to add some punch to a cereal that kids may otherwise think of as bland. Breakfast can also include fruit (bananas are an chiefly good power food) and juice, although too much juice in a day is bad both for a child’s sugar intake and their teeth.

Kids should be permissible some juice, though, and the new style fruit and veggie juice is ideal as it tastes just like regular juice but consists of vegetable contented as well (such as spinach and carrots), and thus is a good equalizer for a child who is picky about their vegetables.

Whole wheat bread is also very important to a child’s diet. They will only think it is undesirable if a parent or schoolmate points it out to them. Whole wheat bread, purposely Dempster’s brand, is brimming with nutritional goodness.

Recent studies have recommended that vegetables bought frozen may really be healthier than those cooked fresh. The freezing locks the nutrients into the vegetable without delay, and does not allow the leeching out that if not begins as soon as the vegetable is picked from the ground.

There are some foods that may seem like a good idea for a snack or supplement to a meal, but in fact they need to be avoided. Top among these are dried banana chips. These little nuggets are actually deep fried, and just a handful have more fat than a Big Mac! Make sure that you know how the food you are feeding your kids is prepared before considering it a healthy choice.

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Carbohydrates and the Glycemic Key

You may have heard about the glycemic file and questioned what it is all about. The glycemic file is a ranking of carbohydrates based on their abrupt end product on blood glucose (blood sugar) levels.

It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during incorporation have the highest glycemic indexes. The blood glucose retort is fast and high. Carbohydrates that break down slowly, releasing glucose steadily into the blood stream, have low glycemic indexes.

Foods with a high glycemic file exchange into sugar very quickly, with pessimistic physical personal property. Foods with a low glycemic catalog turn into sugar increasingly, helping uphold your body's element balance. In general, foods with a low directory are preferable.

Glycemic Load measures the amount of sugar a food truly releases in the body. Foods with a low glycemic load usually have a low glycemic key, yet still have a low glycemic load. Other foods have both a high catalog and a high load. You should avoid high load foods as a normal part of your meal plan.

When you choose carbohydrate foods, check both their glycemic file and glycemic load. Meticulous tables with this information are far and wide available. Use the chart below to get started.

High Glycemic Key

Fruits and Vegetables

* Corn
* Cranberry juice
* Orange juice*
* Raisin

Starches

* Bagel
* Bread (white)
* Refined cereal
* Granola
* Muffin
* Pasta
* Potato
* Pretzel
* Rice
* Tortilla (flour)

Medium Glycemic File

Fruits and Vegetables Starches
Apricot* French Fries
Grape* Oatmeal
Pineapple* Pita Bread
Watermelon Waffle

Low Glycemic Catalog

Fruits and Vegetables

* Apple*
* Asparagus*
* Broccoli*
* Brussels sprout*
* Cauliflower*
* Celery*
* Cherry*
* Cucumber*
* Grapefruit*
* Green Bean*
* Green pepper*
* Kiwi*
* Lettuce*
* Onion*
* Orange*
* Peach*
* Plum*
* Spinach*
* Strawberry*
* Tomato*
* Zucchini*

* * Low glycemic load foods.

Purely eating more fruits and vegetables is not the answer - they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy, but they have more calories than you may want. If you need to eat more to suit your hunger, add low glycemic load vegetables. For example, spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with 1/2 cup of tomato sauce has only about 90 calories, but it gives you nutrients from two colour groups.

Why Not Brown and Beige?

When taking into consideration which foods to enjoy scarcely, also use colour as a guideline. Many brown and beige carbohydrates, like pasta, beans and potatoes, while healthy, also be apt to be high in calories.

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Caffeine Compulsion - A Trouble To Be Solved As Early As Possible

We all have this pre-conceived notion that only coffee contains caffeine but that is not the case. Beverages like cokes and chocolate products hold caffeine. A hot cup of coffee with the morning sunshine sounds so tempting and revitalizing.

It has the gift to keep you awake and help burn that midnight oil in time of dire need. Coffee becomes a matter for social accumulating. It helps you meet people by letting you bump into one of your colleagues in the office which otherwise wouldn’t have happened.

It is being painstaking as one of your friend as it has helped you sit up late at night and clear those exhausting Math’s papers. With all the usefulness one can think of we also happen to know that coffee has caffeine which is not good for your health.

Having coffee can help you stay put alert but it is the consequences you should be worried about the ill possessions it has on your health. It is a spur which does miracles to your central jumpy system by stressing the hormones in the blood stream and keeping you alert and awake whenever you have it.

This unnatural way of keeping your body alert takes a toll on your body. The normal way of functioning gets disrupted due to the consumption of coffee or any other product which carries good amount of caffeine.

As caffeine gets into our system it makes us addicted. After knowing the ill personal property of caffeine if you out of the blue stop taking coffee, you will face caffeine withdrawal signs which can be anything from a headache, tetchiness, weariness, bowel problems, lack of need to eat, lack of focus to even poor memory.

The withdrawal problems can be very detrimental leading to stomach ulcers as the coffee can be acidic. This overload acid gets into your blood streams creating loss of calcium in urine. Caffeine which has been freely used in most of the beverages has led kids get addicted to it. The high comfortable of sugar just makes it very popular among children which are the future generation with surplus weight.

It is also the cause of abnormal fast, slow or unequal heartbeats. It is also known for increasing blood pressure which leads to stable stress and hypertension. There are increasing chances of heart disease; pancreas and bladder cancer which we all know can be very mortal.

The idea to quit caffeine should be very strong and not one to tampered with. The course should be slow and gradual. As we all know the withdrawal symptoms of caffeine is very bad. Avoid other caffeinated products which would just make matters worse. If you happen to drink 6 cups coffee a day cut it down. Try to have 2 cups green tea and 4 cups coffee and similarly as you go ahead you will utterly stop till you got rid of caffeine from your life.

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Brazilian Superfruit Establish to Eradicate Cancer Cells

Brazilian super fruit kills cancer cells addition to the buzz adjoining the Brazilian Acai berry.

A freshly fulfilled University of Florida study has added to the buzz adjoining the Brazilian Acai berry. The study is one of the first to make inquiries the many states attributed to the Acai fruit.

In it's study, six different chemical extracts were made from Acai berry pulp, and each extract was organized in seven concentrations.

At least 4 of the extracts killed a great many cancer cells when useful for 24 hours or more. Anywhere from 35 percent to 86 percent of the cancer cells were cracked, depending on the exacting take out and concentration.

Relating to Stephen Talcott, an junior professor with UF's Institute of Food and Agricultural Sciences, the study showed extracts from Acai berries triggered a self-destruct rejoinder (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 concentration of many companies who are now generating 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 eradicate cancer cells in similar studies.

Antioxidants are ingredients that may look after 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 plenty amount of antioxidants are thought by many to short-circuit this development by interacting with and stabilizing the free radicals and may stopping the damage that they do to healthy cells.

Experts are not speaking on just what outcome 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 statements have been made for the Acai berry. And traditionally Indians in the Brazilian rain forest have used it in ways as different as food, house thatching, drink, diarrhea, jaundice, fevers, and as treatment for many other health ailments.

The University of Florida study is a welcome step near getting away from some of the statements of Acai and subjecting it to illicit studies.

"A lot of statements are being made, but most of them haven't been tested scientifically," Talcott said. "We are just beginning to understand the density of the Acai berry and its health-promoting possessions."

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Antioxidants Purely Found in Foods

Why do we need to eat foods that are found to be purely high in antioxidants?
What are antioxidants?
Which foods do we need to eat, in order to organically fight free radicals?

Scientists have found that the body forms unstable oxygen molecules, called free radicals; every cell produces tens of thousands of them each day. A free radical is mostly an atom with an odd number of electrons in its outer ring. Since electrons have a very strong bent to exist in a paired rather than an unpaired state, free radicals by chance pick up electrons from other atoms, which in turn convert those other atoms into lesser free radicals, thus setting up a chain reaction, which can cause large biological damage. This, in short, is bad. There are also many kinds of free radicals, which we are open to everyday, for example, pollution, radiation, cigarette smoke and herbicides.

Antioxidants are thought to neutralise and stabilise these free radicals.

So, which antioxidants are naturally found in which foods?

We have:

Vitamin E: a fat-soluble vitamin found in vegetable oils, nuts, green leafy vegetables, and equipped cereals. Some of the foods containing the highest amounts of vitamin E are wheat germ oil, almonds, sunflower seeds, sunflower oil, hazelnuts, peanuts, spinach, broccoli, kiwi and mango.
Vitamin E is an antioxidant vitamin involved in the metabolism of all cells. It protects vitamin A and necessary fatty acids from corrosion in the body cells and prevents breakdown of body tissues.

Vitamin C: Ascorbic acid is a water-soluble vitamin present in citrus fruits and juices, cabbage, green peppers, broccoli, spinach, tomato, kale, guava, cantaloupe, kiwi, papaya, and strawberries.
It is essential in forming collagen, a protein that gives formation to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the assimilation of iron, and helps keep up capillaries, bones, and teeth.

Beta-carotene: Beta-carotene is a precursor to vitamin A. It is here in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains.
Studies have been done on beta-carotene's effectiveness for heart disease, cancer, chronic fatigue syndrome, Alzheimer's disease, fibromyalgia, male infertility, and psoriasis.

Coenzyme Q10: CoQ10 boosts energy, enhances the immune structure, and acts as an antioxidant. A growing body of research suggests that coenzyme Q10 may help prevent or treat some of the following conditions: heart disease, high blood pressure, high cholesterol, diabetes, and others. Primary dietary sources of CoQ10 include oily fish, organ meats such as liver, spinach, broccoli, peanuts, wheat germ and whole grains.

Selenium: Selenium is a map out mineral that is indispensable to good health but requisite only in small amounts. It helps produce antibodies; helps produce co-enzyme Q10and helps ship ions athwart cell membranes. The best sources of selenium are Brazil nuts, wheat germ, molasses, sunflower seeds, whole wheat bread and dairy foods.

You should note that there are many other antioxidants organically found in foods.
You should also note that the best way to take antioxidants is naturally, through fresh, vibrant food.
One more thing; sometimes less is more. Some of these antioxidants are only needed in small amounts, so check into whether you need to take more or not, before you start overdosing on antioxidants!

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Basil - The King Of Herbs

One of the most popular herbs is Ocimum basilicum commonly called sweet basil. Often called the ‘king of herbs,’ basil can be grown indoors or out. Sweet basil has inch-long, oval-pointed, dark green leaves and a clove-pepperish odour and taste. Sweet basil makes a good-looking, bushy small plant, growing to a foot or more indoors. A purple-leafed variety, ‘Dark Opal’ is pleasing to the eye, makes a lovely pot plant, and is similarly useful in cookery. Do not let basil blossom, or it will go to seed. Instead, pinch out the plant tops and they will grow into compact little bushes.

Basil is an yearly and grows 12 - 24 inches (30 - 60 cm) as the height varies based to the variety. Cultivation necessities for growing basil: full sun; light, well-drained, nutrient rich, to some extent acidic soil; frequent watering (don’t waterlog); will not tolerate cold; pinch off flower stalks for a longer season of leaf production.

Basil can be easily started from seed or can be brought indoors at the end of the growing season. If you are bringing basil indoors, choose the most robust plants. Before the first frost, dig them out of the garden and pot them up in fresh potting soil. Basil can also be grown in pots outdoors and treated the same way when bringing them in for winter. Check for insects and if there is an infestation, spray with a soap and water spray. Slowly but surely reverse the hardening off process by keeping the pots out of direct sunlight for about a week. The plants will become acclimatised to the lower light surroundings they will practice indoors. Bring them inside and endow with the situation they need to continue growing.

Basil needs at least five hours of sunlight a day to stay healthy and flavourful. If you are growing basil on the windowsill, turn regularly to make certain every side receives light. Don’t let basil leaves touch the cold glass. Basil grows even better under fluorescent lights in the winter. Hang the lights 6 inches (15 cm) from plants and leave lights on for 14 hours a day.

There are many cultivars of basil. Two that are chiefly popular are: O. basilicum ‘Dark Opal’- only herb to win the All American Award of Excellence - can be used the same as sweet basil; O. basilicum ‘Citriodorum’- strong lemon perfume - nice for tea and with chicken and fish.

In the garden, basil can be planted with tomatoes as it helps to overcome both bugs and disease. Basil also repels flies and mosquitoes. In the kitchen, use basil in tomato dishes (both raw and cooked), pesto, sauces, salad dressings, soups, fish dishes, mushroom dishes, egg and rice dishes, mixed with other herbs, omelettes, pasta dishes, vegetables such as carrots, eggplant, cabbage, squash, and zucchini. Use fresh leaves in salads and add fresh leaves to vinegar and extra virgin olive oil. Basil can be used fresh, frozen, or dried. Use basil with discretion, as it is one of the few herbs that increase in flavor when heated.

Antioxidants: Eat All Your Colors!

By now everyone knows the blueberry carries very high ranges of antioxidants. But, don't disregard all the other colorful foods out there loaded with antioxidants.

Antioxidants are all the rage today. And, justifiably so. Antioxidants help neutralize free radicals which cause cell smash up, which at last can lead to conditions of the heart and cancer. It seems everywhere you go its blueberry this and blueberry that. You have your choice of wild blueberry juice, blueberry-pomegranate juice, blueberry-cranberry juice and so on and so on.

Now, don’t get me wrong. I love blueberries. But, in our rush to cuddle the latest antioxidant food craze (blueberries, cranberries, pomegranates) we’re ignoring some very high-antioxidant foods that are most likely sitting ignored in our cupboards.

“What?” You ask, “What could perhaps be higher in antioxidants than my beloved wild blueberry?” Well, how about the small red bean? That’s right, I said “bean.” The small red bean in reality has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.

What other foods are high in antioxidants? For starters, there are artichoke hearts, blackberries, prunes, pecans, spinach, kale, russet potatoes and plums. And, no, that’s not a mistake. Russet potatoes are on the list of foods high in antioxidants.

The truth is, there are many common foods high in antioxidants and you should not just confine yourself to one fastidious food source. Why? Well, have you ever heard the appearance, “eat your colors?” That refers to the fact that foods are in different color “families” containing different types of antioxidants which have different settlement. For example, the yellow-orange color family of peaches and nectarines help our immune systems. The purple-red color family of foods (pomegranates, plums, berries) helps reduce irritation. It’s important to eat foods from all color groups to reap the full settlement of antioxidants.

The good news is that you can eat healthy foods high in antioxidants (by eating them raw, cooking them, or juicing them yourself) without having to pay a high price for the “flavor of the month” antioxidant juices being peddled in the supermarkets.

So, give your blueberries some company at the dinner table. Invite some beans, spinach, potatoes and artichoke hearts and enjoy your antioxidants!

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