Category: Healthy Food

Smoothies Benefit Immune System

  • Provide solid nutrition:
    Chronic fatigue, dehydration and slow metabolism indicate weak immunity. Researchers prove that dark green vegetables, for instance, broccoli, spinach, kale, cabbage, cucumber and arugula are a natural cure for the weak immune system. They are rich in essential vitamin and mineral, antioxidants, alpha lipoic acid, sodium, iron, magnesium, calcium, potassium and carbohydrate. Green vegetables contain many micronutrients that are essential for our body. However, cooking and processing vegetables can damage them; even can alter the chemical composition. Green smoothies prepared with raw vegetables provide solid nutrition. They help to strengthen our immune system for a long time.
  • Defend Infections:
    Virus infection is a common sickness. Protecting our body from viruses and bacteria is the primary duty of immune system. Some fruit and vegetables are found to be directly useful preventing infections. Smoothies prepared with carrot, broccoli, spinach, kale, coconut, garlic, lemon, pineapple, curd, apples, papaya and tomatoes contain antibacterial components that fight infections naturally without side effects. Smoothies rich in vitamin E provide potent antioxidants that assist our body fight off infections. Drinking smoothies on a regular basis can be great for your kidney and liver health and prevent urinary tract infections as well.
  • Assist proper digestion:
    Digestive system and immune system work together. The digestive malfunction can directly affect our immunity. Soluble fiber and healthy bacteria in the gut are essential for the active digestive system. You can easily find these crucial components in healthy smoothies prepared with fiber-rich fruits such as papaya, banana, apples, raspberries, pears etc. Besides adding kefir and yogurt to smoothies can provide extra benefit since they produce healthy bacteria for the gut and help proper digestion. They fight against digestive disorders including abnormal pain, diarrhea, belching, burning sensation after eating, insomnia, gas, vomiting, stomach infection etc. Drinking fruit smoothies regularly strengthen our digestive system and help our immune system working better.
  • Balance body weight:
    Perfect body weight indicates that you are fit and healthy. Sudden weight loss and weight gain are an abnormal behavior of our body. It happens due to the failure of the immune system. When infections attack the body, the weak immune system gathers all available energy to fight off. This process reduces nutrients absorptions from food and it can result in weight loss. On the other hand, we suddenly gain weight if our body stores fat cells rather than breaking them down for energy. Your body needs balanced nutrition in both cases. Remember that our body absorbs nutrients in food better in liquid form. Smoothies have numerous benefits over solid foods. A blender breaks down fruits and vegetables into tiny pieces keeping the exact nutritional value. Smoothies are rich in soluble fibers and micronutrients that are easy to digest and absorbable for our body. They provide sufficient nutrition to our body and our immune system become stronger. Thus it helps is to keep healthy body weight.

Local Foods That Amazingly Boost Metabolism

Berries

These are good in bringing down the much-loathed belly fat by burning huge calories and at the same time maintaining high energy levels. Berries are also known to be useful in fighting diabetes.

Citrus

Anybody can attest to the fact that fruits and especially citrus ones are fantastic for losing excessive weight. They are useful in digestion too and boosts the body metabolism to great lengths.

Seafood

Fish is very rich in omega-3 which is essential in the body for increasing metabolism and burning calories which is a suitable weight management mechanism.

Spinach

Spinach is one green vegetable known for its richness in iron which in turn boosts the amount of oxygen intake to body tissues through the blood.

Avocado

Avocado is rich in omega-3 and contains essential fats that increase the rate of metabolism in the body and keeping the body weight in check by lowering excessive sugars.

Spices

Although spices are not everyone’s darling, there are very good for burning calories and also aids in digestion thus boosting metabolism.

Chocolate

Chocolate is good in adding up energy levels and lowering the intake of unnecessary fats and sugars. It helps to reduce the body weight and increase metabolism.

Coconut Oil

Coconut oil unbelievably helps to lower unnecessary fats because it contains fatty acids which limit the accumulation of lipids and boosting the rate of metabolism in the body.

Vegetable Soup

Among the numerous benefits of veggie soup is the ability to aid the body in digestion and uptake of nutrients and boosting metabolism.

Green Tea

Green tea is useful in breaking down the excess glucose stored up in the body. It lowers calories and boosts metabolism too.

Niacin Rush

Niacin, also known as nicotinic acid is very necessary for your body. Niacin is needed at the cellular level. It is an important nutrient in cellular processes that create the ultimate energy currency of your body – ATP or Adenosine Triphosphate.

A deficiency in niacin can lead to pellagra, which has a number of manifestations. An inflamed tongue and irritated gastric track and colon as well as depression and hard rough skin are just some of the symptoms of this deficiency disease.

Anxiety and hallucinations are also possible symptoms of pellagra. Wide spread pellagra is no longer seen in the United States, though individual cases can still occur.

Dermatitis, dementia and diarrhea are considered the 3 Ds or the classic symptoms of pellagra.

Diets rich in meats, eggs and milk provide adequate amounts of niacin to the body. Alcoholics and diabetics are at greater risk for being deficient in niacin.

Niacin is a vitamin, it is necessary to the body for cellular processes.

Oral supplementation can reverse the less severe cases of deficiency. In severe cases there may be permanent consequences.

Benefits of Eating Raw Food

Raw food contains micronutrients like phytochemicals, enzymes, vitamins, minerals, antioxidants and macronutrients like carbohydrates, proteins, essential fatty acids and fiber. Since it’s uncooked, all the nutrients, enzymes, vitamins, minerals and antioxidants in the food are preserved. All these are required to enable the body to function at an optimal level. Raw food enhances the immune system, aids in weight loss, increases energy, improves memory, detoxification, digestion and elimination.

Eating food that consists predominantly of raw vegetables, greens, fruit, nuts, seeds and some cooked/steamed food is the best way to provide optimal nourishment for your body. This helps decrease the risk of diseases like cancer, heart disease, stroke etc.

These are the amazing benefits of eating raw food on a daily basis:

Weight loss: Fresh greens and vegetables are very low in calories so it’s possible to lose weight when incorporating fresh produce in your diet.

Immune system enhancement: Enzymes, phytonutrients, vitamins, minerals, antioxidants, amino acids essential fatty acids present in vegetables, greens, fruits enable the body to prevent and fight diseases.

Detoxification: Raw fresh living vegetables and fruit enhance the detoxification of toxins from the body.

Anti-inflammation: There are an abundant amount of antioxidants in raw fruits and vegetables that destroy free radicals which lead to inflammation in the body.

Anti-microbial function: Raw food such as raw coconut meat and garlic have antiviral, antibacterial and antifungal properties.

Alkalinity: Most raw fruits and vegetables are alkaline in nature while animal products such as meat and eggs become acidic when metabolized. The alkalinity from the fruits and vegetables helps to aid the body in maintaining a healthy acid alkaline balance.

Improved digestion and elimination: Raw fruits and vegetables contain a lot of water and fiber. This enhances elimination of toxic substances in the form of waste.

Mental clarity and memory improvement: Intuition becomes sharper and memory is improved with the raw diet because a high level of antioxidants, enzymes and nutrients are ingested daily.

Increased Energy and Vitality: A high amount of enzymes and nutrients are made available to the body through raw food which helps to increase energy in the body and allow the body to heal.

Better Sleep: Raw food contains unaltered proteins that enhance sleep and mood.The protein is broken down into amino acids which form neurotransmitters that are used in the brain to that help to regulate mood and promote sleep.

Trap Of Chronic Dieting

What happens is when you first begin a diet plan, the calorie intake you use – a modest calorie deficit – starts producing results. GREAT! Then, however, your metabolic rate begins to adapt and slow down. Your body gets used to that amount of food, and sooner or later, the food selection is no longer producing the weight loss results you desire…

  • you decrease your intake further. It is your only option to keep losing weight. You drop it again, and weight loss picks up.
  • a few weeks later, weight loss is slowing. Now you have a choice, lower your calorie intake again or come off the diet.

Many people will continue to lower their calorie intake further until they can no longer drop anymore. Now at this point, they are simply maintaining their weight as weight loss has stopped. Because they are managing their weight, they are now afraid to take in higher calorie food: they believe it will lead to weight gain. This is a big problem because they are now mainly surviving on far fewer calories than they should be and weight loss will have become virtually impossible.

The Impacts of Chronic Dieting. So what impacts do you need to know about? The typical signs and side effects include…

  • the fear of eating too many calories: for example going out for dinner or introducing new foods into the diet plan.
  • ongoing fatigue – never feeling energized.
  • suffering from injuries that don’t heal.
  • having difficulty sleeping.
  • always feeling hungry.

If you feel like you are trapped in your diet plan, you are a victim of chronic dieting.

Getting Help. How can you get help? How can you get past this? The main thing you need to remember is change is in order. Unless you want to continue living on so few calories for the rest of your life, you need to be willing to make some adjustments. This means increasing your calorie intake and accepting what may be a temporary fat gain.

Yes, you may gain weight when you do this, and your metabolic rate adjusts. But, by raising your metabolic rate, you make it possible for you to lose fat when you lower your calorie intake again. Consider the alternative. Chances are you couldn’t even drop fat right now if you tried.

Don’t be afraid of taking this step. Sometimes increasing your calorie intake is what you need to get weight loss happening again. Think of it as one step back for two steps forward.

Benefits of Walnuts

  • Prevention and control of diabetes: A study has been reported and published that “consumption of walnuts is inversely proportional to the chances of having type 2 diabetes“. The nuts have been shown to enhance the parameter of metabolism in type 2 diabetic people. The high amount of monounsaturated and polyunsaturated fats contained in walnuts have been shown to help people with diabetes without presumed weight gain by reducing insulin level.
  • Glowing skin and anti-aging: Walnuts are equipped with minerals and vitamins to help skin glowing and younger. This is the reason why walnut oil is recommended for the ageless and flawless skin as antioxidants contained in walnuts are helpful in fighting wrinkles to promote healthy skin. Walnuts are also found to cure skin problem such as psoriasis by applying it topically or use its oil directly on the body.
  • Effective weight management: Research has established that a number of calories, fats, and carbohydrate found in walnuts (believed to cause weight gain) have been found to promote ideal weight. Walnuts fats and calories nutrients are discovered to be healthier than any other nuts in the family.
  • Healthy male reproduction: Walnuts contain medicinal properties to improve reproductive health in men. It has been found to have significant effects on male fertility such as sperm quality, motility, morphology, and sperm vitality. Consumption of Western-style diet containing 75 grams of walnuts daily has been studied to help erectile dysfunction in men.
  • Healthy heart function: The omeg-3 contained in walnuts is a great source of monounsaturated fatty acids similar to oleic acid in other substances which enhances healthy heart. The nuts are also rich in essential fatty acids like linoleic acid, arachidonic acids, and alpha-linolenic acid (ALA) to aid coronary cardiovascular disease prevention through the supply of healthy lipid. The intake of 25 grams of walnuts daily is enough for daily recommended essential fatty acids which minimize the chances of heart diseases as well as high blood pressure.
  • Prevent cancer: Some of the nutrients such as antioxidants and phenolic compound contained in walnuts have been researched by Carvalho et al. (2010), to help control cancer cells growth in the body. A study also proved that walnuts are capable of reducing the risk of prostate cancer as well as breast cancer by 30 – 40%.
  • Promote healthy bone: Walnuts are rich in calcium and essential fatty acids (EFAs) to help secure the bone health by optimum deposition and absorption of calcium and control excretion of calcium urinary.
  • Body inflammation reduction: Inflammation is not good for the body; however, an experiment conducted by Papoutsi and co., confirmed that walnuts are equipped with a phytochemical and polyphenolic compound to lower the effects of inflammation in the body.
  • Sleep and relaxation enhancement: Walnuts has a bio-available sleep inducing hormone called melatonin to regulate and induce quality sleep and relaxation. Adding walnuts to your diet at dinner is a great option for good rest.
  • Mood enhancement: A study has revealed that omega-3 fatty acids contained in walnuts reduce tantrum, irritability, and hyperactivity. This has been found helpful in children’s diet as it makes up the deficiency of essential fatty acids to boosts their moods. Supplementing the diet of people with stress and depression with walnuts also help their condition in boosting their moods.

Sneaky Foods Revealed

Bottled waters: Water seems like the one thing on earth that has to be natural? But many bottled waters, even ones promoted by athletes, may contain things besides water, including minerals and salts. Some bottled waters contain a big chunk of sodium, so if you’re on a low-sodium diet, check that label before you buy.

“Low fat” foods: By law, foods labeled “low fat” contain less than 3 grams of fat per serving. But check the label so you know what you’re getting. First, check serving sizes: if serving sizes are very small, and you’re planning a traditionally-sized serving, your intake of fat may be larger than you expect. Second, make sure you’re not trading off the benefits of lower fat foods for extra sugar and salt. Manufacturers may increase salt, sugars or artificial flavorings to compensate for the loss of flavor in low-fat foods. So, if you’re trying to lower your blood pressure (for example) check to make sure you aren’t getting a big dose of salt; if you’re trying to move towards a more organic or natural diet, you may want to compare levels of artificial sweetening.

“Low carb” alternatives to regular prepackaged foods may also trade off carbohydrate content for other things that you might be trying to avoid, so get savvy about reading labels on prepackaged food. Keep in mind that the FDA has not yet fully determined what the qualifications are to be a “low carb” food, so double-check the label to see if the carb content fits your needs. In addition, a number of reports suggest that “low carb” labels are being used inappropriately, so look at the label to see the actual number of carbohydrate grams.

Nutrition For Runners

Your optimum performance is related to the high supply of nutrients into your body while maintaining the toxicity level low. Drinking freshly-made juices helps you to achieve both of these goals because they help you to eradicate toxins from your body. Home made juices are also a great source of minerals, vitamins and other natural chemical elements that your body needs to fight disease and function at its best.

Juices versus smoothies

A lot of people seem to be confused to differentiate between juices and smoothies. Smoothies are made from fresh fruits which are blended using a blender while juices are fresh fruits that are put within a juicer. Fruits that are blended using a blender will contain fibres while a juicer will produce a fruit juice which is completely separated from its fibres. The advantage of using a juicer is to allow us consuming large quantities of nutrient-rich juice without burdening our digestive system with their fibres. Freshly extracted fruits and vegetables that are properly juiced using a juicer will be able to by pass your digestive system and be absorbed very quickly. We need to stress, however, that we are not advising you to ditch fibres from your diet. We just want to let you know that juices complement your high fibre diet.

Best juice for runners

All juices offer great nutritious benefits but in our opinion, the green juices are the best for runner as they have high chlorophyll content which can assist you to oxygenate your blood. Green vegetables also have high minerals such as iron, calcium and magnesium, which are all important for health. Green juices also have the least impact on your blood sugar so you will not experience sudden blood sugar spikes that can drain your energy.

Reading Food Labels

Many Americans are not getting numerous crucial nutrients that they want. Among the most typical reasons why is simply because plenty of people don’t have any idea what exactly they are eating. As an instance, are you getting enough fiber in your daily diet? Many Americans aren’t. 1 way to change this is to first determine how much fiber you are already eating daily and subsequently adjusting your diet plan so. Begin with assessing the quantity of fiber to the food labels of everything you are already eating. When you’ve figured out exactly what your present average daily consumption is, you may start selecting foods with high fiber content to raise this figure.

Whilst food labels may supply you with lots of the info you want to make healthy food selections, it may frequently be beneficial to utilize an expert to help you ascertain what nutritional targets you need to try for. Why don’t you operate with a free gym trainer and think of a strategy together? If it sounds like something which may assist you.

Juice Sensibility

Concentrated Nutrients

As a dedicated vegetarian, you are well aware of the benefits of eating fruits and vegetables daily. What you may not have known, is that by actually juicing these delicious foods, you are consuming the maximum concentrated benefits of their nutrients. How? Simple, when you cook food, you loose up to 97% of their nutrients. That’s quite a loss huh? There are certain precautions and methods towards picking, storing and cooking food, that will minimize the loss of nutrients, but that’s another article. Suffice to say, juicing your foods will retain almost a 100% if not all depending on certain circumstances. When you juice, you take raw vegetables and fruits to do the job. Because juicing produces no heat or any other method that causes nutritional loss, you consume high levels of nutrients.

Vital Nutrients

There are some nutrients like certain antioxidants that do an outstanding job fighting lung cancer, stroke and heart disease. By cooking away anywhere from 74% to 97% of these nutrients, you are actually doing yourself a disservice and a potentially lethal one at that. There are other numerous nutrients that also fight disease on our behalf. To consume the entire village, start juicing and drinking them on a regular basis. Nutrients like beta carotene and other carotenoids do great things such as boosting your immunity system.

No Pulp Fiction

It’s a known fact that when you juice, pulp remains in the juicer. Over the years there have been many views on what do with that pulp and why. From just discarding it to employing other culinary uses for it. In essence, that pulp contains high levels of fiber and truly should not be thrown out. Fiber has too many benefits to simply dismiss it so easily. Some experts recommend using the pulp in food and others suggest putting some of the pulp back into the juice for greater health rewards. What I can tell you is that the pulp acts as a fertilizer for the good bacteria in the colon and that’s a definite plus.

Cheers To Juicing

Well! There are many different views on juicing by many different experts, but no matter the differences, they can all agree on one thing, juicing, whatever the method use, contain far more positives than the many differences and opinionated views varying experts concede to have. Not juicing is a none option in today’s world of undernourished bodies and minds. Start juicing and gain the many nutrients that your body craves. A nutrient fortified body is able to prevent and fight off various diseases and ailments that come under attack on a daily basis.