Health Benefits of Apple Juice: Improve Memory, Lower Cholesterol and Sharpen your Mind

Photo By Fimb

Drink Apples: Get Your Juice On!

Need a quick energy boost? Drink apple juice. Having a problem with high cholesterol? Drink apple juice. Does your brain need nourishing? Drink apple juice. Apple juice is not just for babies! Use it for drinking, use it in cooking and keep an extra bottle in the pantry. If you are currently without this indispensable beverage, do yourself a favor, get thee to the grocery store, pick up a bottle of 100% pure apple juice and get your juice on!

 
Feed your Brain and Help your Heart

 
The health benefits of most beverages pale in comparison to those of apple juice High amounts of free radical “scavengers”, or antioxidants, enable apple juice to play a part in the prevention of various types of cancer, help protect against heart disease and assist in lowering LDL (bad) cholesterol levels.

Antioxidant scavengers found in apple juice also assist in the improvement of brain function, may help fight Alzheimer’s disease and improve cognition, or the psychological result of perception, learning and reasoning. Also included in its chemical makeup are flavonoids, thought to play a role in the ability of apples and apple juice to support lung health. Finally, apple juice contains iron and can therefore help protect against anemia.

Clear vs. Cloudy  Apple Juice

 
Apple juice is available in two varieties: clear and cloudy (non-clarified). While both are great choices, the cloudy variety contains more apple pulp than clear, is higher in antioxidants and is four times healthier. It also tastes better. Despite this, it is more difficult to find the cloudy version on grocery store shelves, due in part to the consumer perception that “clear = pure = more healthy” and also because, due to additional processing, the clear version has a longer grocery store shelf life. If you have never tried the cloudy variety, do some digging and try it!

 The Real Thing…100% Pure Apple Juice

 
Be aware that not every amber colored bottle with an apple on the label is actually “apple juice.” Look carefully at the ingredient label on the bottle to ensure you are getting the “real thing”. Any beverage (not just apple juice) has to declare the percentage of actual juice it contains and not surprisingly, amounts vary widely.

 
• Apple Juice must contain 100% juice and be made directly from apples or apple juice concentrate that has had the water put back in it

 
• If the product name specifies “drink”, “cocktail”, or “beverage” it often contains as little as 10% juice. It will lack many of the health benefits found in 100% pure juice and will contain added sugar or other sweeteners

 
 Get Juiced

 
Besides pouring it into a glass and drinking your juice (or chugging it straight from the bottle), what else can you do with it? The possibilities are really quite endless but here are a few suggestions:

 
• Mix it with sparkling water to make a fun, fizzy drink

 
• Fill up an ice cube tray and make apple ice cubes

 
• Make freezer pops

 
• Substitute apple juice for the water called for with any flavor of Jello

 
• Cook with it! Substitute apple juice for water in your favorite recipes and watch the “yum factor” rise.

 
Whether you drink it, freeze it, or cook with it; whether your motives are just because it tastes good or because it is good for you; whether your preference is clear or cloudy, get a bottle and your juice on.  Both your body and your taste buds will thank you!

Antioxidants in Green Tea, Pomegranate Juice, Blueberries, or Acai Berries

Green Tea Photo By Dano

The Battle for the Antioxidant Crown

Health experts are gung-ho for the benefits of antioxidants.  Antioxidants benefit us as they occur naturally in our bodies to fight free radicals, which are formed when certain molecules interact with oxygen.  These free radicals can damage cells in your body, leading to aging, cancer, and other diseases.  Several antioxidant-rich foods can assist your body with fighting these dangerous free radicals, among them green tea, pomegranate juice, blueberries, and acai berries.  But is any one of these the most effective? 

How do you choose which one to include in your healthy diet?

 
Antioxidants in Green Tea

The University of Maryland Medical Center touts green tea as one of the oldest sources of antioxidants in human culinary history.  Green tea has been used to treat everything from diabetes to cancer to inflammatory bowel disease for thousands of years.  The antioxidant ingredient in green tea is EGCG, or epigallocatechin-3- gallate. 

 
Although the US FDA refuses to allow great tea labels to make the claim that green tea promotes good heart health, several studies have proposed that this is the case.  Green tea is also believed to promote good breast health as well.  A recent study out of the University of Mississippi found that, in mice at least, including EGCG in the diet significantly decreases the development of breast tumors.

 
Whether to fight free radicals or to promote good heart and breast health, many doctors suggest drinking three cups of green tea each day to reap the benefits of this antioxidant-rich, relatively inexpensive, and readily available beverage.

 
Antioxidants in Pomegranate Juice

 
Polyphenols are the active antioxidant component of pomegranate juice, as well as the next two foods—blueberries and acai berries.  Pomegranates have even more polyphenols than red wine.  These polyphenols are said to help reduce cholesterol, lower blood pressure, and slow hardening of the arteries.  Few studies have been conducted on pomegranates themselves but because they are rich in polyphenols, they are included in the list of foods rich in antioxidants.

 
Though you can eat the seeds of pomegranates, the easiest and quickest way to gain the benefits of this tart but tasty fruit is by drinking pomegranate juice.  The recommended amount of pomegranate juice (100% juice) is one-half to one cup daily.

 
Antioxidants in Blueberries

 
According to the USDA Human Nutrition Research Center on Aging, half a cup of blueberries contains as much antioxidant punch as five servings of fruits and vegetables.  Blueberries are also reported to protect against urinary tract infections, as well as increase mental processes, such as motor memory and a zest for life.

 
Antioxidants in Acai Berries

 
Acai berries are the latest greatest health and weight loss booster.  They are found in the rainforests of South America, high in the tops of acai palm trees.  This berry has been used for thousands of years to promote good health and enhanced energy among the native population.  The dark purple grape-shaped fruit has high levels of protein, fiber, and omega 3 fatty acids—all beneficial to good heart health.

 
Although similar to other berries in its negligible effect on insulin levels in the body, the acai berry is unique in its high fat content.  This means the fruit is highly perishable and is extremely difficult to transport to the United States, except in emulsified or powdered form. 

 
Some research has shown that acai berries are higher in antioxidants than even blueberries.  However, no appreciable difference in their ability to fight free radicals or help you lose weight has been found to date. The acai berry belongs to the same group of healthy fruits as red to black fruits and vegetables (strawberries, raspberries, blackberries, cherries, beets, tomatoes, eggplant, to name a few), and as with any fruit or vegetable, is a great benefit to healthy eating.

 
So, which one wins the antioxidant crown?

 
All in all, each of these sources of antioxidants is pretty much the same with just a few subtle differences.  So when shopping for your antioxidant of choice you may want to focus on taste preference, price, and availability.  Better yet, include all of these foods in your diet, rotating them throughout your weekly menus.  A good rule of thumb is to include at least one antioxidant-rich food with each meal, for example, blueberries in your breakfast cereal, a cup of green tea with your lunch, and acai berry or pomegranate juice with dinner. 

If you prefer supplements, there are many brands on the market.  Read labels carefully for nutritional information before making your choice.

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New Studies Suggest Even More Health Benefits of Fruits and Vegetables

Photo By Alaskan Dude

A lot of reward can come from choosing a bag of carrot sticks over a salty bag of potato chips. The fact is that it feels pretty darn good when you have the will power to opt for fruits and vegetables over a processed snack, and now there may be even more good news.

Healthier than Ever?

While we are pretty aware of the health benefits of fruits and vegetables, there are some added bonuses that sweeten the deal even more. Most veggies and fruits contain a very impressive amount of phytochemicals which can actually lower our risk for a number of diseases. On top of that, a new study is suggesting that scientists may still be underestimating their healthy power.

Scientists have noted that there may indeed be even more antioxidants present in fresh fruits and vegetables than we all thought over the years.

Benefits of Polyphenols in Fruits and Vegetables

Vegetables and fruits on the whole contain a large amount of polyphenols which are natural compounds. These compounds have a strong antioxidant presence that is being proven to combat cell damage within our bodies as they have the ability to fight against natural oxidation of cells. That oxidation of cells can stimulate aging and increase one’s risk for a number of deadly diseases.

New Method to Measure Antioxidant Levels

Very recent studies in a number of highly regarded journals are now suggesting that there may be up to 5 times more antioxidants in fruits and vegetables than we thought.

In the past researches measured polyphenols by studying how much could be removed from each fruit, but this failed to acknowledge the amount that could not be extracted from the fruit. Recently they have realized that a certain sulphuric acid mixture can actually test the levels of polyphenol which are still stuck within fruits and vegetables.

This new test is starting to prove that fruits and vegetables have been undervalued all of these years. How? The old method of testing antioxidant levels forced researchers into overlooking a very large amount of polyphenols in these food choices.

Even if this all sounds complicated, it doesn’t have to be.

So What Does it Mean for You?

Simple. There are now more benefits than ever relating to indulging in fresh fruits and vegetables whenever you can. Ignoring them as a part of your daily diet simply means that you are missing out on some of the most beneficial foods for your health that exist. They are natural, healthy and promote wellness. You cannot really ask for much more than that from your food, can you?

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The Importance of Vitamin D: Avoiding Vitamin D Deficiency with a Proper Diet and Supplements

Get Vitamin D from the Sun BY Chantrybee

Vitamins. We need them, our bodies crave them, and they are a vital part of life. They allow us to grow, maintain our health and function the way we were meant to. Yet even still many vitamins receive an ever growing lack of attention and can prove to be quite difficult to instill in our daily diet.

One such vitamin in particular is vitamin D. It is just as essential to your health as any other vitamin yet it seems many of us seem to forget about it. With all our attention on the importance to protecting ourselves from the sun and lathering up on sunscreen, too many of us have forgotten that 20 minutes of sunlight on our bodies a day can provide us with up to 90% of the vitamin D we need. While there are a number of foods that contain it, it usually comes in doses that are far too small to reap the real benefits.

Which Foods Contain Vitamin D?

The good news is that there are a few foods that you can incorporate into your diet that will help you consume a good dose of vitamin D. Sockeye salmon is in fact one of the best options, but not quite succulent enough that you would want to eat it every day. Other options include cod liver oil, herring, shrimp, butter, fortified milk and eggs. One of the added bonuses is that cooking and storage of these foods has no effect on the vitamin D levels.

Effects of Vitamin D Deficiency

A deficiency in terms of vitamin D for adults can lead to weakness of bones and muscles throughout the body. This is better known in medical terms as osteomalacia and can become quite serious over time. A deficiency of vitamin D can also lead to a weakened immune system and gum disease, which can lead to loss of teeth. Chronic gum disease affects a number of people over the age of 50, and that is why many doctors suggest that people up their vitamin D intake constantly as they age.

The reason that vitamin D deficiency affects so many people is in large part due to the lack of information and general knowledge there is about it. It is a very difficult vitamin to control the intake of, seeing as the sun shines brighter on different days and even when it is out we are all warned to hide out in the shade. So what can you do if the sun refuses to shine or if you are more comfortable indoors?

Control your Intake of Vitamin D

Your best bet is to alter your diet so that you ingest more foods that contain vitamin D. On top of this, especially if you are over the age of 50, you should probably look into supplements. Calcium supplements are an excellent example as they contain a large dose of vitamin D in order to allow your body to absorb more of the calcium itself.

More than a Well Balanced Diet

While we are always told that a well balanced diet will ensure our body stays healthy and that we get all the nutrition we need, this isn’t always the case with vitamin D. It is a much harder nutritional source to obtain through food and diet alone.

Have a good look at your current diet and think about how long you spend out on the sun on a regular basis, and you will get a good idea of how much vitamin D you are getting. Even though this vitamin doesn’t get its fair share of the spotlight, it is an essential part of life and your health. If you fear that you are not getting enough, then consider altering your diet and looking into vitamin D supplements, or calcium supplements that contain a healthy dose of vitamin D.

One last note. It is incredibly important to protect yourself from the sun and stock up on sunscreen when heading outside. However, we need to all do our best to remember that the sun is beneficial to our health and isn’t always the evil enemy that we make it out to be.

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10 Best Foods to make you Look Better and Feel Younger Naturally

Who doesn’t want to look and feel younger these days? Even if people are completely happy with their appearance, deep down we are built to always want to try and take the next step and improve.

The problem is that major brands and their marketing plans have caused so many of us to turn to expensive, chemically produced, and overdone products. They play on our fears, our desires, our wants and our need to be better, look better and feel better in order for us to buy into their products.

Do a number of the high end products work? Most likely. Do they utilize some effective and useful ingredients? Absolutely.

Alternatives for Healthy Skin and a Healthy Body

Truth be told though, we cannot all afford those high end, luxurious products. The good news is that there are alternatives. There are a number of natural and healthy foods that can bring to fruition the many benefits offered by expensive products on the market, without the chemicals or the gut wrenching price tag.

I am not selling anything, I am not saying that cosmetic companies are the bane of existence or that all that makeup, all those creams or all of those lotions you have are a waste of money. All I am saying is we can all save a little bit of money and take advantage of these top 10 foods that will make you feel and look younger and better. And do you want to know the best part of them all?

They are easy to find, completely natural and can make you look and feel better inside and out. That is a lot more than that anti-aging cream on your night table can say, isn’t it?

Top Food to Look Better and Feel Younger #1- Firm up your Skin with Wild and Fatty Fish

Wild, fatty fish is an excellent food choice if you want to firm up your skin. The fish is extremely rich is omega-3 fatty acids, which is why wild fish is becoming known as a pretty powerful “beauty food”. Your skin can wrinkle and even dry up thanks to factors such as pollution and sun damage, but omega-3s have the ability to fight off those effects and protect the structure of your skin as well as the collagen.

Top Food to Look Better and Feel Younger #2- Empower your Teeth and Gums with Yogurt

A number of studies have come about that have cited dairy products as the reason for some skin problems. Accordingly, a number of people have been scared off from dairy. The good news is that low-fat yogurt is in fact the major exception in these studies, and the phosphorous and calcium within it can give the enamel on your tooth a big boost. Better enamel means less cavities and a more beautiful smile. Want an added bonus? The probiotics in yogurt can also help you digest your food which means fewer toxins can get comfortable and make a home out of your body.

Top Food to Look Better and Feel Younger #3- Better Skin, Nails and Hair with Oysters

Oysters have a very high zinc content which can promote healthy skin repair and renewal, as well as give your hair and nails that little extra power to grow in a healthier way. If you cannot stomach the thought of oysters then you can also turn to alternatives such as white beans or crab meat which can help bring the same benefits.

Top Food to Look Better and Feel Younger #4- Sweet, Smooth Skin with Sweet Potatoes

Not only are sweet potatoes a healthy alternative for a number of other food choices but they can also give your skin some much needed revitalization. They are packed with a variety of vitamins, protein, beta-carotene and even complex carbohydrates, which can all do wonders for the look and feel of your skin.

Top Food to Look Better and Feel Younger #5- Improve your Eyes with Blueberries

Blueberries have become known as one of the best superfoods available due to their powerful antioxidant punch and their ability to protect your body from enzymes. However, what you may not already know is that these wonder berries can help improve your skin’s elastin which can help decrease the damage done by UV light and even reverse the affects of brain aging.

Top Food to Look Better and Feel Younger #6-Spinach isn’t Just for Popeye

Leafy, dark vegetables, and most notably spinach, are rich in selenium and glutathion which can empower your body’s cells so that they can get rid of nasty toxins and hold on tightly to helpful nutrients. These kinds of vegetables act much in the same way as blueberries when it comes to the use of antioxidants and can reverse skin aging and protect your skin from normal aging issues that come over time.

Top Food to Look Better and Feel Younger #7- The Power of Processed Tomatoes

While we have always been told that eating fruits and vegetables in their natural form right when they are fresh is the best way, that isn’t always the case. In fact tomatoes that are processed in sauces and pastes actually are capable of absorbing more lycopene, which is the antioxidant that makes them so good for your skin. Recent studies are showing that lycopene may even prevent diseases such as cancer, cardiovascular disease and even macular degeneration.

Top Food to Look Better and Feel Younger #8- Your Skin will go Nuts for……Nuts

The alpha-linolenic acid and vitamin E that is found in nuts can do wonders for your skin. Keep in mind that too many nuts can pack on a bit of a caloric hike, but a few almonds or walnuts a day is a great idea. The alpha-linolenic acid is considered to be one of the essential fatty acids and can help ward off bone loss and heart disease. It also has the ability to keep your skin hydrated which means it looks younger, longer.

Top Food to Look Better and Feel Younger #9-Rejuvenate your Skin with Whole Grains

You have a lot of options when it comes to whole grains which can make it so much fun to fit them into your diet. Grains that are high in fibre such as quinoa, spelt, kasha and kamut all have the ability to keep our blood sugar in check. Increased blood sugar levels can devastate the collagen in your skin and lead to scaly and dry skin which can cause wrinkles.

Top Food to Look Better and Feel Younger #10- Go Cuckoo for Cacao

Isn’t this what everybody loves to hear? Chocolate can actually be good for you. It really doesn’t get much better than that. Cacao contains an incredible amount of antioxidants that are beneficial for your skin, but the key is to stick to high quality, dark chocolate.  Obviously going overboard is never a good thing, so just try to sprinkle some dark chocolate on top of foods or into a smoothie for your skin to benefit from increased blood flow thanks to cacao.

Best 12 Healthy Living Tips for Losing Weight, Loving Life and Feeling Good

Are you trying to lose weight or even just remain healthy but feel entirely overwhelmed? I know how hard it is to stay on track and I know how easy it is to lose track of your weight loss decisions and even the food eaten throughout the day. What I have learned over time is what works and what doesn’t. I do not claim to make all the right decisions by any means and I am often guilty of overeating, overindulging or just being downright lazy. But you know what? That is ok now and then. We aren’t all fitness gurus and we do not have to be. Love life, enjoy yourself and take baby steps to fitness and a healthy lifestyle. With that in mind, here are the best 12 low key, easy to remember and effective healthy eating tips that you can stick right into your daily routine.

Best Healthy Eating Tip #1- Start a Food Diary

In many ways a food diary is the best and most important tool for weight loss. By keeping note of everything you consume throughout the day you get an excellent idea of the habits you are engaging in, healthy and unhealthy. It allows you to better understand what mistakes you are making, when you are making them and thus, how to identify certain areas that need to be changed. Sometimes it really is the mindless snacking throughout the day that packs on the pounds, and you don’t even remember doing it.

Best Healthy Eating Tip #2- EAT BREAKFAST

I don’t care how redundant I get, how many articles I mention this in or how annoyed hearing about it gets. Breakfast is the most important meal of the day and even though I do skip it on each occasion it is those days where I feel sluggish and even overeat. A healthy choice full of protein can kick start your day, give you the energy to perform and regulate your blood sugar levels. Consider oatmeal, whole wheat bread with peanut butter or maybe even some fresh fruit and cottage cheese. Filling, healthy and with enough oomph to get you skipping your way to work.

Best Healthy Eating Tip #3- Taking Baby but Permanent Steps

Healthy living and weight loss doesn’t have to be a massive change where you uproot everything you do and enjoy in life. Whether you are trying to lower your cholesterol, lose weight or just feel better, it is often the small changes that you can commit to that make the biggest difference. For instance, start by measuring your food and the add-ons you use in cooking. Try measuring the amount of oil or butter you use when cooking your favorite meal and then cut it in half. In terms of oil, if you do that just once a week for a year it will equal just over 8,000 calories which can equal out to two pounds of weight loss. Slow, steady and calculated progression.

Best Healthy Eating Tip #4-Slow Down when Eating

Eating slowly is one of the best ways to cut down on the amount of food you consume and enjoy what you are eating. It sometimes takes time to get used to but once you reinforce the habit it can become second nature. You can begin by doing something as simple as putting down your utensils in between bites. Focus on what you are doing as well, shut off the TV and any other distractions and try to sit down for every meal. After a while you are sure to be less hungry and will enjoy your food a lot more.

Healthy Eating Tip #5- Reward Yourself with Treats and Sweets

Who doesn’t love chocolate? It can make you feel happy and it tastes good. It is ok to reward yourself with a piece of top quality chocolate as long as you do it with control. Scarfing down on an entire chocolate bar is not the best of ideas but neither is neglecting life’s little pleasures. Try this. Buy only top of the line and expensive chocolate and just eat a small piece from time to time and really savor it.

Healthy Eating Tip #6-Enjoy Holidays and Events with No Guilt

Everyone has times where they break down and give into temptation. They key is to not get down on yourself, enjoy the moment and then get back on the horse the next day. Times like Christmas and Thanksgiving are a time for friends, family, food and fun. Enjoy it, gobble down on turkey and cranberry sauce and just bring back your healthy eating habits the very next meal. As long as you do not make a habit of it, a few bad days is more than ok.

Healthy Eating Tip #7- Take Advantage of Fruits and Veggies in Season

If you purchase and consume fruits and vegetables when they are in season you will get a number of benefits. They will taste better, be easier to get and be a whole lot more affordable. In the summer revolve your meals around melons, peaches, cherries and so on and then in the fall try and fall in love with cabbage, tomatoes and squash. You cannot dispute the benefits and value of fresh fruits and veggies. They are easy to get, easy to eat and are full of nutrients, high in fiber and low in fat.

Healthy Eating Tip #8-Create an Individual Healthy Lifestyle

There are an infinite number of experts that can help you get on track with your diet and exercise plan. There are millions of books, diet plans and videos that will tell you exactly what to do. The fact is that your lifestyle has to fit your needs. Create a diet plan that is realistic and fun for you. Just because you read an article about a plan that worked for someone else doesn’t mean it will work for you. You are an individual with different needs and desires, so create a healthy lifestyle that fits. Jumping on the bandwagon of the hottest diet trend is like trying to fit a square peg into a round hole, it just doesn’t work.

Healthy Eating Tip #9- Cut Down on Hunger

Overeating and binge eating are often caused by depriving yourself and waiting too long in between meals. It really is best for many people to eat SOMETHING every 3-4 hours which means you can indulge in three meals and one or two snacks a day. Instead of waiting until you get too hungry to resist temptation try and pack healthy snacks wherever you go. Popcorn, low fat yogurt and fruit or a whole wheat pita with tuna and veggies are just some of the ideas you can consider. Make a list of healthy things you enjoy and you will have the power to resist the vending machine during the middle of the day.

Healthy Eating Tip #10- Carbs are not always the Enemy so Enjoy Healthy Carbs

There are substantial health benefits that can come from healthful carbs. Start enjoying a new type of grain every week and mix them into side dishes, casseroles or even salads to see which you enjoy best. Some of the top options are oatmeal, buckwheat, whole grain breads, barley and quinoa.

Healthy Eating Tip #11-Utilize Portion Control

Your measuring cup can be your best friend when it comes to dieting and weight loss. Measure the bowls, glasses and plates you use to find out how much food they can actually hold. If you find that your pasta bowl can hold 3-4 cups then you might want to invest in some smaller bowls. Visually and psychologically it has been proven that you will feel more satisfied eating a meal out of a full, small bowl than eating from a half full, large bowl.

Healthy Eating Tip #12- Focus on Keeping Hydrated

A lot of people take this tip too literally and chug down on juice, soda and even alcoholic beverages thinking it is ok. The best hydration actually comes from beverages that are non-caffeinated and nonalcoholic, as well as from soups and foods that are high in water such as fruits and veggies. Try to drink water at every meal and always keep some handy. If you find yourself bored then mix some lemon or lime into the water or even add a small portion or cranberry juice to the water. It can liven up your drink without the caloric punch.
Simple, calculated success. Enjoy life, enjoy food and just be mindful of what you are doing throughout the day. We are not all going to appear on “The Biggest Loser”, we are not all going to have washboard abs, but we all can live a healthy, happier life thanks to a few small changes.

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Improving Health with a Diet Rich in Healthy Fats; Deciphering between Healthy Fats and Unhealthy Fats

Fit Healthy Fats into your Diet and Enjoy the Benefits

Finding Healthy Fats doesn’t have to be a Struggle

Most foods contain different kinds of fat, but how do you tell the difference between these when there are so many variations? There are healthy and unhealthy fats, but which one is which? Unhealthy fats include saturated, trans and hydrogenated fats. The American Heart Association recommends limiting your diet so that no more than 7% of your daily fat intake will be composed of saturated fat, and no more than 1% will come from trans fats.

These saturated fats generally maintain a solid form at room temperature. Saturated fats mainly come from animal sources such as: beef, veal, butter, poultry fat, beef fat, lamb, lard, pork, butter, cheeses, cream, milk and other dairy products made from whole or 2 percent milk. However, there are also plant sources including palm kernel oil, palm oil and coconut oil (often called tropical oils), and cocoa butter. Trans fats and hydrogenated fats can mainly be found in processed foods. Despite the fact that most packages these days claim to have ‘no trans fats’, the companies are only obligated to report the transfat content if it is over .5 gram per serving. Serving sizes are tricky enough without this little curveball thrown in, so you still need to scrutinize your food if you wish to avoid trans fat in your diet altogether.

Deciphering Healthy Fats

Now for the healthy fats. There are monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. Healthy fats are essential for many reasons, including: brain function (higher memory retention, improved moods and improved learning ability); lower blood cholesterol levels; and slowing down the digestive process long enough for us to retain the nutrients in the foods we eat. Fat-soluble vitamins (including A, D, E, and K) can only be absorbed if fat is present. Did you know that 60% of our heart’s energy comes from burning fats? Some of these fats help keep the heart beating in a regular rhythm. That seems like a rather important function, if you think about it.

Adding Monosaturated Fats and Polysaturated Fats

Monounsaturated fats can be found in: canola oil, peanut oil and olive oil. Other good sources of this type of fat are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats can be found in: oil from sunflower, corn, soybean and flaxseed; and also, foods such as walnuts, flax seeds and fish.

Salmon is a Powerful Source of Omega 3 Fatty Acids

Which Foods Boast the Most Omega 3 Fatty Acids?

Omega-3 fatty acids can be found in: fatty fish such as salmon, herring, mackerel, anchovies or sardines, or some cold-water fish oil supplements. Canned (albacore) tuna and lake trout may also be good sources of Omega-3, depending on the way the fish were raised and processed. Flax seeds and flax seed oil, walnuts, canola oil, and soybeans round out the list of other sources for Omega-3 fatty acids. There are three different types of Omega-3 fatty acids. ALA (a-Linolenic acid - this comes primarily from vegetable oils), EPA (eicosapentaenoic acid — this comes from fatty fish) and DHA (docosahexaenoic acid — this comes from fish oils). Our bodies can synthesize EPA and DHA from ALA, but not the other way around so it is important to at least have the ALA to work with.

Prevent Cancer, Improve Memory, and Live Healthy with Omega 3’s

There are so many benefits from Omega-3’s in the prevention of cancer to fetal development and nerve function that it has become absolutely crucial to our health from a biological standpoint. This is why you will see different foods, such as baby food and formula or even dog food, boasting about having DHA included. Brain function improvements are always a welcome addition to our diets, and even the diets of our pets. Since our fat intake shouldn’t be more than 30% of our diet it’s important to choose the right fats that comprise that 30%.

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4 Healthy Food Choices for a Healthier Life, Weight Loss and Improved Nutrition

Munch on Unusual Foods and Get Some Excellent Benefits

Some foods just do not get the credit they deserve. There is so much hype and fuss surrounding different diet plans, supplements and miracle pills that it is easy to forget about some of the healthy options that are natural, and readily available. To be honest it is a shame that some of the healthiest foods available are often ignored and cast aside. Think about celery for instance. It only gets credit when it is stuffed inside of a Caesar, never as a great food choice on its own. Well if you want to get healthy and want to eat right, then take notice and start utilizing the following foods. Here is a list for the top 4 healthy foods that you are probably avoiding. 
 
Healthy Food Choice #1-Celery
 
Every large stalk of celery contains just 10 calories and has no fat. It seems that celery has gotten the short end of the “stalk” in recent years as people recognize it as a snack food with no nutritional benefits; this is simply not the case. Doctors are noticing that the patients who consume about four sticks of celery a day are coming in with modestly decreased blood pressure.  Aside from the blood pressure benefits celery is a great snack food that can fill you up without adding too many calories or packing on the Weight Watchers points.
 
Healthy Food Choice #2-Seaweed
 
While seaweed is quite a popular side dish in Asia it very rarely gets taken seriously in the Western world, and it really should. 1 tablespoon of dried seaweed only comes with 20 calories and 4 grams of protein. The plant itself is loaded with potassium and calcium and dried seaweed makes a great substitute for salt. If you want to start taking advantage of seaweed you can buy sheets from a local health food store and grind it up into a powder. It can instantly be used for seasoning salads, soups and other dishes without the drawback that comes with pouring on the salt.
 
Healthy Food Choice #3-Hemp Seeds
 
Yes hemp is classified in the same category as cannabis, but these are not the seeds that you want to be smoking. Hemp seeds are rich in omega-3 fatty acids. These are well known for reducing the risk for strokes and heart disease. Just one ounce of these super healthy seeds can provide your body with 11 grams of protein. This isn’t the usual useless protein that is found in all your average vegetables either. Because of the essential amino acids that can be found in hemp seeds the protein it provides is comparable to your usual sources such as meat and dairy. It is easy to fit hemp seeds into your diet as well. Mix them up in a stir fry or add them to your morning oatmeal and you will be benefiting almost immediately.

 
Healthy Food Choice #4-Lentils

It will not comes as a shock that lentils are actually good for you, but you have to admit that you probably haven’t thought of adding them to a meal in years. Simple, boiled lentils can provide 16 grams of fiber from just one cup. The colored lentils, such as red, orange and black, can give your body a boost from antioxidants as well. And although you may be reluctant to try it, lentils are a great way to substitute calorie packed pasta in certain meals. Grill some chicken and lay it on a plate full of lentils and you have a super healthy meal can fight disease and make you feel better.

So there you have it. It is time to stop ignoring certain foods just because they aren’t at the front of the checkout line in clear view. Take a trip to the local health food store and look into these healthy foods as alternatives to some common food choices. Sure you may be tempted to go for the expensive, chemically enhanced diet pills, but the truth is that natural products out there can be more than enough to give your body the boost it craves. Get a little creative with your meals, try new things and feel the comfort of upping your intake on some excellent food choices.

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Top PMS Fighting Foods; Decrease Bloating, Mood Swings, Irritability and Reduce the Effects of PMS

Decrease Your PMS Danger Zone

PMS. There it is. It is those three letters that haunt you, and those around you, for at least a few days every month. It is an unavoidable part of life, and something that all women, and the men that love them, have to learn to deal with. Does this mean that there is nothing you can do to lower your stress, emotion and mood swings during that time? Absolutely not. There are a number of pills, creams, recipes and expensive products that “guarantee” to make you feel better and lower the effects of PMS. However, the truth is that there are also a number of simple foods and nutrients that you can start consuming this instant that will help you get through it each month. Make your PMS bearable and feel better overall by taking advantage of these foods and nutrients that fight PMS.

Calcium

Studies for years have shown that there is less calcium in a women’s system when she is experiencing PMS. During ovulation, your calcium levels will lower and can intensify bloating and mood swings. Taking a calcium supplement with 1000-1200 milligrams of calcium daily can go a long way. Other calcium-rich foods such as low fat dairy foods like yogurt, cheese, skim milk, and broccoli and white beans can help your body fight off those life altering side effects of PMS.

Vitamin B6

Vitamin B6 is necessary for your body to produce dopamine. Dopamine is a very important mood neurotransmitter, and without it you are more susceptible to depression, breast tenderness and irritability. While the research is a little bit more inconclusive than the studies revolving around calcium, you really have nothing to lose when it comes to Vitamin B6. It is quite easy to find foods that are rich in Vitamin B6, including whole grain breakfast cereals, chick peas, wild salmon, bananas and oatmeal. As you can see consuming Vitamin B6 doesn’t mean that you have to break out of your diet either.

Magnesium

Relatable to calcium, it has been shown that women with PMS have lower levels of magnesium in their bodies at that time of the month. Magnesium rich foods can improve your overall mood and cut down on water retention. And who wouldn’t love a little less water retention while dealing with PMS? There is nothing more irritating than bloating at times, and consuming some extra magnesium is a great way to curb the effects. Just like Vitamin B6, you can get the benefits of magnesium quite easily and without cheating on your diet. Some foods you can look at incorporating into your nutrition plan include, potatoes with the skin, sunflower seeds, wild salmon, peanuts and peanut butter, brown rice, chick peas, whole grain bread and spinach.

Extra Tips and Food to Avoid

There is a quick look at some the PMS fighting foods that you can start to use to your advantage. However, there are also some extra little PMS fighting tips and foods to avoid that you should keep in the back of your head, when you know that it is about that time of the month.

-Cut out salty foods as much as you can. Salt has the ability to increase water retention and can worsen the effects of bloating.

- Cut down on alcohol. Alcohol can increase the feeling of tender breasts in the premenstrual stages and can lower your blood sugar levels. Even if you cannot avoid alcohol altogether, try not to binge drink during the premenstrual cycle.

-Cut down on caffeine. While you may think that a nice cup of coffee will help you get through the day, it can up your irritability levels in an instant. Opt instead for herbal teas and decaffeinated beverages whenever you can.

-Fall in love with Chamomile tea. Chamomile is particularly helpful in relieving muscle spasms and reducing the pain of menstrual cramps. On top of this, it can also reduce tension in your body and leave you feeling less irritable. 
 
PMS is one of those little things in life that you simply cannot avoid. However it doesn’t mean that you have to deal with the irritability, bloating and mood swings lying down. Take these tips to heart, switch up your nutrition plan and get fighting PMS today. Good luck and get ready to kick those nasty side effects.

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Fight Fatigue and Relieve Stress with this Balanced and Nutritious Diet

Stop Passing Out On The Keyboard

Tired of feeling tired? Whether it’s stress related insomnia or just the simple fact that you are addicted to watching Lost reruns, you are worn out and struggle to make it through the day. Lattes, Red Bulls and candy from the Bulk Barn may be able to give you short bursts of energy, but it usually comes with a hard crash back to earth, or has you passing out head first onto your keyboard a few hours later. Not only does this slow done your productivity, but lack of sleep can cause stress and weaken your immune system.

The Fatigue Fighting Diet

Life is all about balance, and that doesn’t ring more true than with your diet. The more you overeat, the more exhausted you will feel. Your body has to work in overdrive to try and digest the food which leaves you little energy to go about your usual tasks. Your best bet is to stick to 4 small meals a day, or three balanced meals and two snacks, depending on your routine.

In most cases the proper diet to boost your energy should be made up of approximately 65 percent veggies and fruits. The best kinds are ones that are choc full of vitamin B. Examples of these include peas, beans, corn and especially avocados. These can help your nervous system function while keeping you alert under stress. Fruits such as oranges and strawberries, that are rich in vitamin C, can also support your body’s adrenal glands which can lift your spirits and keep you jumping at the office or at home. While fruits and veggies are the key, you can also get life from lean protein such as skinless chicken and complex carbs like beans, oats and legumes. This is the best way to keep the balance that is so important to your body.

Start Right in the Morning

While a lot of diets and nutrition plans put emphasis on consuming little to no carbs, you may be feeling weighted down and exhausted because you aren’t getting enough complex carbohydrates in your diet. Carbs are the energy source that your body is craving, but many health professionals suggest straying away from mixing carbs and protein in the morning. The usual bacon and home fries breakfast is not the way to go. This comes back to the problem of overeating and how it can drain you of energy. A breakfast such as a bowl of whole grain cereal or oatmeal is a great way to start your day and fight fatigue.

Keeping it Balanced for Lunch and Dinner

For lunch, mix it up and go with a variety of foods, but you can keep your blood sugar level up by opting for some tuna and some red pepper wrapped in a tortilla. Something such as salmon, dark green veggies and brown rice is a balanced and extremely healthy dinner that will keep you primed and ready for the next day, without energizing you too much so you cannot fall asleep. For a little extra kick, you can munch on ginseng candy or indulge in ginseng tea throughout the day. It can help your body fight stress and is easy to find at a local health food store.

Foods to Stay Away From

To keep it simple and to the point, get away from those convenient foods that are quick, processed and full of chemicals. No more Lunchables for the kids, and no more microwave dinners or lunches. The lack of nutrients in these quick and easy foods can lead to imbalances in your metabolism which can wear you out and even increase your risk for heart disease and cancer.

If you want to really put in a little extra time and effort, opt for a juicer. It is a solid investment that makes consuming vegetables and fruits easy and more fun. It has been proven that many people get a burst of energy after drinking fruit juice, and there is nothing better than organic, homemade and all natural juice. Fresh juice is filled to the brim with enzymes, minerals and vitamins which are vital for your body’s ability to produce energy.

It’s Easier than it Seems

An energy boosting diet really does not have to be all that complicated. Stick to some healthy options and plan everything around vegetables and fruits. It has become too easy to set the main course of the meal, and choose the meat, before even thinking about the vegetables. Plan your main dish around vegetables, eat light but right in the morning, and keep yourself satisfied during the day without overeating. You’re just a few steps away from getting that bounce back in your step that you’ve been missing the last few months.

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