myevergreengoodhealth

Physically Exercising Your Body

2016-05-04T11:27:00.000+01:00

Frankly, I do not know what an exercise is until I was sent to school at the age of 6.

It is called physical exercise or PE. Physically exercising your body is medicine that delivers immense health benefits.

Monday, Wednesday and Friday are PE days; and we have special design clothes for this. One physical exercise I learn that ever stay with me is the wheel barrow with a partner.

In later years after leaving grammar school, I make something good out of it into a swimming lesson. I also learn few plyometrics or jump training lessons here.

Perhaps, the exercises in my primary school days are usually aimed at sporting events. And so, I was moderately good in running events and playing football.

At the age of 15, I was entering secondary grammar school. Same days of the week Monday, Wednesday and Friday are schedule PE days.

All students had to take part in the workouts. There in grammar school I learn the jumping jack, squat, and the press up and down. Jogging is more regular here and as the season of sports draw near, we take it further into cross country racing in preparation for marathon.

I was made to understand that in all the workouts, we are building a strong and sturdy body. And so we are told to execute the workouts correctly and seriously.

Physical Activities

Physical activities are domestic chore or economic task that is carried out daily. As a house wife, you may be chopping some vegetables to prepare a nice and delicious meal to your family now. This task is a physical activity. Your husband may be washing the car and re-arranging both the living and sitting room. This also is a physical activity. The children are returning from the play ground or from school, and will be taking the stir to get to you. Still another physical activity is involved.

A wood worker or a mechanic is engaged in an economic labor. The level of muscular movement with the arm is physical activities and not an exercise. The level of condition in doing all these thing are not calculated scientifically. So these are not true exercises when compared to the merits that can be obtained from doing physical exercises. But there are means of keeping the body vigorous so to speak.

True physical exercises help enhanced physical activities and physical fitness.

Running can be regard as an extension of jogging exercise. So are sprint, dash and marathon. Playing football, tennis, basketball and other sporting games for leisure is an extension exercise.

Importance Of Physical Exercises

· Builds and develops a strong and healthy body and immune system

· And as such, wards of a cold or virus attack

· Develops strong bones and prevent osteoporosis on the onset of middle age

· It conditioned the body to perform well in a physical sporting activity like running or sprint at a higher level

· Increases the heart rate, and so

· Develop and strengthen the lung and heart,

· Carry digested food nutrients and oxygen all over the body

· Develops cardio fitness level

· And hence, prevent heart related diseases like high blood pressure and diabetes mellitus

· Develops tendons, ligaments, cartilages, joints and the range of movement in the joints

· And so, strengthen bones and muscles

· better mental health and mood into old age

· prevent falls in older persons by adjusting the body to balance well by jogging

· Develops relaxation and thus a nice sleeping habit is assured

· Increased the life span by 15 years or more according to the latest research

· Exercise and physical activities can help control a person weight

· Helps prevent some cancers, breast cancer and colon cancer specific

· And much more that I am unable to tell all in this writing like improving the sex drive and the sex act in both men and women when done moderately.

What Is A Physical Exercise

If you think physical activities are the same as a physical exercise, you may be highly disappointed.

What divide physical exercise from physical activity is the conditioning involved. A sprinter needs training at various levels to prepare well. Some of the training may involve weight lifting along with barbell and dumb bell. This will help build strength and endurance. Do such training necessary for you to chop your vegetables? That is hardly the case.

Physical exercises are exercises that conditioned you to apply strength endurance training and fitness tests in sporting and games. At the same time it develops your body immensely.

Physical exercises further improve health and wellness.

It is regard as a medicine that can be administer to patients like the medication of drugs now.

Now if you have a problem with the leg or knee joints, you may go rehabilitation of the joints just with exercise with a train physical therapist. You can get better here than with just drugs. This is just one in many of the best part of physically exercising the body.

10 Minutes Only

To begin your exercise, you only need a minimum of 5 minutes and a maximum of 10 minutes as a beginner. In addition, you need to find out from a good doctor your cardio fitness level for the exercise program. You can then later increase the time limit to 45 minutes.

If you have not been exercising for over a year, begin by taking a short walk round a football field or similar distance.

This is just 100 yards or 90 meters. You can make this out by walking some part or all the way to walk. It will prepare you well to a jogging event later.

I regularly talk a walk. I walk half way or all the way to walk because the distance is less than half mile. Skipping rope, press up and down, and jumping jack are a form of exercise that builds strong bones.

Start Stretching

I incorporate stretching into all my exercise routines. It is much better I stretch than not to do any exercise. So, I always stretch before doing any one exercise workout. I also stretch after doing jogging exercises. You may wonder why this is so.

Stretching will benefit you in many ways before and after doing any exercise. It will lengthen and make your muscles supple. Your joints become easily lubricate with synovial fluids; and the range of movement ROM in every joint is greatly increased. It further raised the heart rate.

For example, after jogging for a mile and back, you will get muscular pains and tension if you do not stretch. Stretching will let go of any muscle pain.

I think in some cases, like as we can see in later stories, you can do well without an exercise just by stretching and rushing into the bathroom and then go to work or that event. There is much good in doing so than nothing.

I stretch before and after my exercises. They are too much to gain from the stretching workout.

Like as in exercise, I take only 10 to 15 minutes to carry out my stretching routines.

Types Of Exercises

In this page, I will briefly describe some exercises that are common and will meet your daily health needs after some practice. Some of us are so familiar with them, and being inactive make us forget all.

1. Flexibility: this will stretch and lengthen your muscles. It is a must before and after doing any aerobic or anaerobic exercises. You can take a short cut to avoid aerobic by doing flexibility exercises if you are short of time. I do so quite often and it keeps me in good health. It targets your joints to be flexible and keeps your muscles supple. For those who do not have the time to do either aerobic or anaerobic exercises, stretching exercise can rejuvenated your body, keep one fit and healthy for years.

2. Aerobic: this exercise is associated with the big muscles of the body. Deep breathing and an increase in the blood circulation round the body, plus the ability to carry on any other activity characterize aerobic exercise. Walking, swimming, bicycling and slow leisurely running or jogging is aerobic exercises. It targets the health of the heart and lungs. Now, let’s say you are jogging or cycling with a partner. You both can talk with one another. You discuss, you joke and you both still have the strength to carry on. It means you both are cardio fit, and your cardiovascular endurance seems better or excellent. Walking or brisk walking is an excellent form of aerobic exercise.

3. Anaerobic: this has to do with strength and resistance training. It helps to firm, strengthen and tone your muscles. It can also improve the strength of bones, balance and coordination. Weight lifting is the best known example. But it is costly to buy weight bearing tools. Some anaerobic exercise like isometrics will not cost you a cent or penny. You only need the floor or wall of your sitting room for executing them.

I combine three of these exercises during any of my major workouts.

Moderation

Moderation is all that is need to reap many of the health benefits of exercise.

Vigorous or strenuous exercise will break your body down. But if you do it vigorous for a very limited timing of a minute or two, good for you. Exercising vigorously for 30 minutes is bad. No health benefit is got from this.

This page is only an introduction to all the posts I will make on physical exercises.

My first post will be stretching exercise. Get ready for it.

And welcome to the world of physical exercise.

To your good health!

http://goodhealthfront.blogspot.com

stretching before an exercise lose the joints and lengthen the muscles

Miebakagh57 (Miebakagh Fibereima} Copy right 2016.

References:

https://www.nim.nih.gov/medicineplus/exerciseandphysicalfitness.html

http://familydoctor.org/familydoctor.en/prevention-wellness/exercise-fitness/exercise-basics/the-exercise-habit.html

http://www.exerciseismedicine.org/

https://en.wikipedia.org/Wiki/Physical_exercise

How To Make Digestion Rock In Your Digestive System

2015-10-09T11:14:00.001+01:00

This is the second part of the story so far, how you can make digestion rock in your digestive system.

The small intestine is made up of three units, the duodenum, jejunum and ileum. It is between 20 to 30 feet in length.

Normally, all the digestive products of the stomach be it carbohydrates, fats or oils and proteins are acidic.

This can cause problems to certain sensitive persons in the belly via allergic reactions. The result can be an upset stomach and the release of gas.

So you take the doctor’s prescription to the counter for a pack or sachet of an alkaline salt, right?

It is for this reason why you should do with a piece of citrus fruit always or made it available during meals.

Other fruits like papaya, (pawpaw), pineapple, melon and water melon are good because these are rich in dietary fibers and are alkaline fruits.

The citrus fruits or real 100% juice are always acidic, but become alkaline in the stomach after being digested in the mouth. This can prevent the issue. Any alkaline fruit or vegetable can do the trick too. Some greens in the meal help matters here. Drug when taken regularly for the trouble only compounds it.

Just cut a fresh lime or lemon and squeeze the juice into your glass of water during meal time and sip slowly when tasty. This your efforts in including an alkaline food item in the diet help much.

Naturally, all this can be taken care of by the liver as the acidic content of the stomach enters the duodenum.

So you think you do not have a thing or two to do, right? You’re wrong. What if the liver get over-burden?

That is where the problem is.

Nonetheless, you have a part to play here in other to enhance the digestive process by including alkaline vegetables and fruits half in raw state in your chop plates always.

The liver produces bile salt and pancreatic juice. These are alkaline and neutralize the acidic reactions and products. It further stops the pepsin action.

Any excess of bile salt so produced by the bile is stored in the gallbladder; and can be reused for the next digestion of foods.

The secretions of the pancreas completes the chemical digestion of the foods we eat.

The Large Intestine

Compared to the small intestine length of about 20 feet, the large intestine is just or about 5 feet long.

Again, in spite of all the numerous digestive process going on in the small intestine, the mouth and the others, non takes place seriously here but only the digestion of food fibers for the colon health or healthy floral environment for the colon.

Curiously too, the remains of the digested food materials from the mouth to the small intestine stay a long time here at most 70 hours whereas it is between ½ to 6 hours between the stomach and the small intestine.

As the large intestine is able to digested fibers, it is vital that whole grain meal is included in your chop plate always. Many nuts provide this. Fruits and vegetables provide these bulks also. Whole wheat bread is rich in dietary fibers; so are complex cereals, grains and seeds.

Many root vegetables like potato, yams, cocoyam, chicory and Jerusalem artichoke provides much fibers if eaten with their skins.

Therefore, too much refines food items in the diet will not help the large intestine in fiber digestion. Fiber is the food the large intestine needs much of the time, and this has to be provide regularly in all meals, breakfast, snacks, dinner, lunch or supper.

Even a pre-breakfast of fruit juice much contain some fibers. That is why you have to make your juice at home by blending at most three various fruits or use 100% real fruit juice obtainable in most beverage stores.

The friendly bacterial responsible for the colonic fermentation will digest the fibers and keep pathogenic or disease causing bacteria from colonizing the colon.

Otherwise, the result is disease and ill-health via, constipation.

You will notice you cannot pass stool for two days. You will also need a purgative or herb tea to help purge your colon.

Including foods, fruits and vegetables rich in fibers can initially relief one of all the problems without resorting to the harmful purgatives in the form of senner formula cuts.

All the products of the fiber digestion is absorbed into the blood stream for both colon and body health.

The residues which are mainly unfriendly bacterial, some undigested food materials and water is later reject out of the body as stool, shit or faeces.

Every person has a strong role to play in the digestion of foods. Putting some food items in the mouth and swallowing same after a few seconds of mastication is not actually digestion. It is making way for constipation. So chew your foods well before swallowing.http://greens4food.blogspot.com

A Chop Plate Of Noddle Fortify With Carrot, Fresh Red Tomato, Onions, Sardine And Eggs.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2015.

How To Make Digestion Rock In Your Digestive System Part1

2015-10-06T12:05:00.004+01:00

Digestion, in very simple terms means the breakdown of big food particles into smaller pieces that can be used by the body. The big particles are composed of molecules. And these molecules cannot pass through the stomach or intestinal walls and had to be broken down into smaller size or units that the body can make use of.

Years ago, a very simple test was carried out by Thomas Graham, a scientist. He noted that simple food substances or products, for example sugar, salt, urine and glycerine can be made to pass through a semi-permeable membrane or patch of skin in a solution.

On the other hand, complex items like starch, gelatin, egg-white and likes hardly pass through membranes.

This principle will form the basis of digestion of food materials here.

Digestion begins in the mouth, and the foods we eat having been completely or partially digested passes through the various digestive tracts or membranes for the nourishing of cells, nerve, muscles, organs, and so on.

Yes, you can make digestion rock in your mouth, stomach, intestines or the food you eat will not be properly absorbed in a full measure. It will be absorb to a certain degree, but you will not get a medium or maximum benefit for good health.

In other words, food nutrients will not benefit you. The result will be malnutrition and lack of energy; disease occur leading to ill-health when the goal is to stay in good health.

You take a food into your mouth or you rather take a bite of a piece of meat or whatever it is. Some persons in haste chew (masticate) it partially and then hurriedly swallow it down. These groups will receive minimum benefit from the food eaten.

The rule is that you chew the food thoroughly before swallowing it down.

In my boyhood days, this principle was literally drilled into my head many times, and it stayed with me to date.

The food you were about to eat should be chewed. We can see here that semi liquids foods like custards which cannot be chew can still be digest with the alkaline saliva. The same thing applies to all liquids like tea, juices, wines and all beverages.

Here you will sip your tea or wine slowly for saliva to be added to it. In the case of the custard, I think you will like a nice cracker or whatever it is to chew along with it as a complement.

Some authority suggested that foods should be chewed into liquid form before swallowing down.

Why you may ask. The answer is that the digestive principle is a very complex mechanical, chemical and biological process as the digestive system is a complex structure.

In both human and higher animals including birds, the principles are somehow similar, if not the same.

Digestion is a preparatory process. It prepares the food one eat to be dissolve in a solvent solution or water making it diffusible into the body cells or the walls of the digestive tracts like the intestines.

Okay, now we look at the big picture of digestion.

The mouth

In all living things, exception is plants and some tiny-cell like animals, the process of digestion first begins in the mouth.

Three vital biological resources the teeth, tongue and saliva works together for this to take place.

Each tool has its vital place, but saliva is more serious right from the beginning.

Saliva is mucous like and contains ptyalin or amylase, an alkaline enzyme. It acts on the food, dissolving and lubricating same and bringing out the taste. Take a medium bite of a meat and chew it thoroughly until no more taste flows and you will understand this well.

Without saliva, you will not know if the food is tasty and delicious. It may look good, but it is chewing it well that counts.

The teeth grind (masticate) the food carbohydrates, fats and proteins including fruits and vegetables when you chew same; and the saliva further lubricate the mixture into a moist form. The tongue will roll the moist bolus or ball of food down the throat where digestion will continue in the stomach.

For saliva to act well on the food in the mouth, always take a pinch size or a little salt on all your chop plates to eat including vegetables.

Some complex food nutrients cannot be digested in the mouth. A good instance is B-Complex vitamins like B_12.Saliva protects this vitamin in the mouth until it enters the small intestine where it reacts with the pancreatic protease and it is assimilate and circulate in the blood stream. Chew foods well to release the much need saliva to protect the much like micro-nutrients in the food.

The esophagus

Many do not realize that digestion also takes place in the esophagus or gullet. What is well known is that it is just a passage like the throat for partially digested foods from the mouth to the stomach.

The esophagus is a connective muscular organ to the stomach and delivers the mixture of food-acid-saliva or chyme to the stomach.

Sometimes, acids in the stomach can escape to the esophagus. The condition is know as Gastroesophageal Reflux disease (GERD) or heart burn. That is why the esophagus separates the mouth from the stomach. Salivary carbonate is another by-product of saliva. It has the ability to clear an escaping stomach acid to prevent gastroesophageal reflux disease..

Some experts will tell you to avoid all citrus fruits, cereals, nuts, grains and meat; all beverages, dairy products and so on. I then wonder what I should eat because these food items falls within my food basket.

You never have to mind them. The natural complex carbohydrates and all unprocessed foods is not a cause of gastroesophageal reflux disease.. It only arise from eating much processed or refined foods devoid of all macro and micro-nutrients.

Some persons experienced this unusual GERD action very much with pain, and it negatively affect the digestive process. Chewing the food you eat well can relief it.

The Stomach

The next line of the digestive process is in the stomach. Not all foods can be digested here for reasons to be explained. It depends on how you treat the foods in the mouth, certain bodily factors like stomach ulcers or peptic ulcers and coelic disease.

The stomach mix and grind the food without any human effort; yet you should chew your foods well.

In the stomach, digestion of cooked starch which begins in the mouth continues. But fats or oil begin to be broken down. Chewing fatty foods and proteins well in the mouth will help things much here.

You can swallow a piece of meat or fish down if you partially chew it or not. But the further breaking down of the fats and proteins is hardly or partially achieved.

Here in the stomach, strong enzyme action by the secretion of hydrochloric (HCI) acid acts on the fats and proteins. One by-product of the HCI acid is gastric juice. It will stop the fermentation of the food and kills any bacterial swallow along with the food. But this has its own limit. The HCI will not act on the cooked starch here. It has already dissembled by the saliva ptyalin in the mouth. So the digestion of the cooked starch will carry on for some 30 minutes until completed. Hence, the more thoroughly chewing of foods whether carbohydrates, fats, proteins, fruits and vegetables is of a serious note.

Another by-product of the hydrochloric gastric juice is renin. It clots milk and keeps it in the stomach. Where renin is not secreted, some persons find it had to retain milk in their stomach and results in serious ill-health like running stomach.

While renin clots the milk, pepsin will be acting on the milk proteins.

The digestion of the starch, fats and oils is not complete here but partially.

But the contraction and the relaxation of the muscles of the stomach and intestines in mixing the food into a soft liquid, and at interval passes into what is scientifically called pylorous opening or pyloric sphincter into the first opening of the small intestine, called the duodenum.

The story will continue in the second part.

To your good health!
http://greens4food.blogspot.com

A Plate Of Digestible Chop

Miebakagh57 (Miebakagh Fiberesima) Copy right 2015.

Eat Red Meat For Good Health

2015-10-02T11:04:00.004+01:00

I like to include red meat in my chop plates. I had proper information on what to gain from eating red meat.

The trouble with many is that too much misinformed ideas about red meat has been swollen without discretion or second though. The same thing applies to eggs as body building and nourishing foods.

Red meant comes from cows especially. Goats and sheep also supply red meat. Many health benefits is derived from these food items. I will concentrate on eating meat for good health and gaining weigh here if you’re thin.

Meat is one of the four classes of foods. It is a fat. It supply some fatty acids need by the body for proper metabolism.

Health information about meat is that it contains vitamin B-Complex, specially B_1,thiamine, B₂and iron. The iron in meat is best absorbed than that from fruits and vegetables, but it needs the presence of vitamin C for this to take place in the blood stream. Meat is poor in vitamin A, C and D.

One best thing about meat is that it is easily digestible and absorbed by the body in the blood stream and at the same time, releasing energy twice that of carbohydrates and proteins. Excess is stored in the adipose tissues and under the skin as insulator against cold.

Meat fat contained natural cholesterol and fatty acids that is good for health. It is the synthetic cholesterol in products like margarines that posed a health risk.

But meat or red meat has its minus sides. They say it is a factor in heart disease. Nothing could be far from this truth. Yes, meat when use in excess can speed up a gain in body mass index, or what is otherwise known as a gain in weight. The results include diabetes, high blood pressure, coronary heart disease and other heart issues.

There is nothing wrong in eating meat at the right proportion. One can eat meat along with say peanuts (ground nuts) daily and not felt any issue. I do. The fats from the nuts can help in countering the side effects from the meat.

I remember a time I realize I was losing weigh rapidly. I thought of supplementing my meals with drugs over the counter. The result was not good after a month. Eating meat solve the issue. So, I bought 100 Ib of meat, treat it well by frying and saving same for daily use. I take 50 gm or more daily in all my meals along with handful of peanuts. It was a very good result.

That was some 30 years ago. But today, and over 58 years old I have not experience any heart related disease.

You know the French Paradox where Westerners eat meat more than any other food items. The French people eat their meat along with more fish or seafood. Think about the mediterrean diets which include seafood, wine and exercise. They stay heart healthy.

When you consume meat above that which the body need, you are asking for trouble. You are in fact digging your grave with your teeth.

Besides eating meat with some peanuts, I also include legumes along with the meal. Soya bean is the best legume I know of. It works well in supplement protein from the meat. Do not misunderstand me here.

In nutrition and digestion, 1/5 of the fats and protein has to come from plant sources; the other 4/5 is animal, birds and fish. This is because plant source do not contain saturated fats. In fact these saturated fats from animals are work by the plant source to become unsaturated. That is why one should always include vegetable protein and fats along with animal sources. This is a basic fact to know.

You fear meat can cause cancer. Yes, it will if you misuse it. So treat it moderately in all your meals.

For men like me who are above 58 years, medicine says it is prostate cancer for eating fat meat. For women, it is breast cancer. Yes, I agreed but I also know that fat meat has healthy factors to benefit or rather my promote health, and of course my body.

Like as I say, I eat it daily to maintain my gain in weigh. Now having achieved that, I include meat three times weekly in all my meals. For example, here is what I could take for snack some days: fried meats, peanuts half in raw state or half done, bean, fried sardines, mullets and tilapia, a cup of black tea with added milk and sugar, fried sweet or Irish potatoes with their skin plus any of my favorite fruits and greens.

I eat this in a well relaxed state of mind. I enjoy munching all the fried items along with the nuts. In fact, I would chew a piece of peanut thoroughly enjoying its flavor and before taking on others like meat, greens and fish. Then I’ll sip my tea to wash it down.

Add to all these I am always active with my daily and weekly exercise like walking, swimming and jogging; including any aerobic exercise. http://greens4food.blogspot.com So I stay in top shape.

You will notice I do not include grains. It is only a snack. But when it comes to lunch or supper, rice or any other carbohydrate is a most. This is where many got it all wrong. They eat more that 100 gram of meat regularly and later end up with heart issues. They got it all wrong because they are not moderate in eating meats.

I know of a poor fellow in my neighborhood. He was very financial challenged and could not afford meat much of the time in his meals. He depends on fish but he was healthy. Later, his finances got an upturn. You’ll wonder how he got such large chunk of meats into his soup plate. He will soon after a good plate of meal supplement these with steaks from red meats again. The man got fat and fatter and died with heart attack. I pity the poor fellow much.

Meat is good. Eat it with fish, nuts, legumes, greensand roots; fruits and grains and you are on your way to good health.

To your good health!

Supplementing The Food You Eat With Essential Food Supplements

2015-09-28T12:43:00.001+01:00

I eat a well balanced chop plate of food daily.

A balanced meal, says dieticians and other food or nutrition experts will contained certain percentage of complex carbohydrates, fats, proteins, fruits and vegetables plus water.

All these are need primarily for energy; for growth, development, repair and replacement of tissues, bones, ligament, nerves and other intricate parts of the body.

It is best if all the food items were natural rather than processes foods.

Okay, here is an example of a balanced meal for a 60kg man

· Complex Carb………………………………………………..500g

· Fats and oils……………………………………………..…….60g

· Protein……………………….....................................100g

· Greens and non-leafy vegetables………………..…300g

· Fruits……………………………………………….………………60g

With this said, why do you think you still need a food supplement?

The balanced meal I consumed contained all the vitamin and phytonutrients or mineral matters my body need for proper metabolism. But why the extra need for a food supplement?

At times a special need of food supplements can arise like during a period of ill-health; and when one is recovering after a surgical operation. This is because at this point, less food is being consumed. Such cases are usually understood. But why does one need a food supplement when not strike with ill-health?

The Need For Food Suplement

Food supplements are vital to any meal one ate.

Even if you eat only natural foods that are not processed into refined state, you may miss a food factor in the meal you eat. That is where food supplements become of import.

You see we are still human beings and not animals. Animals got all their needs from the natural states as things are. We humans need to cook all or most of our foods.

With the exception of fruits and certain non-leafy and green leafy vegetables, carbs, fats and oils, and proteins are to be treated with heat or cooked before eating. In the process of cooking the food items say green leafy vegetable certain percentages of essential food nutrients are lost.

In cooking carbs or any water soluble food items for example, vitamin C, B-Complex, vitamin K, anti-grey hair factor, and filtrate factor are mostly or completely destroy. Up to 60% vitamin C and B-complex can be lost in cooking greens. Digesting the 40% will not be completely absorbed by the body due to incomplete digestion. For example, the food not being fully masticated, right from the mouth and as only a partial form of digestion takes place, it is thus partially absorbed in the intestinal villi or intestinal walls. In treating carbs like potatoes and yams with heat, the starch can be over cooked at times and the food nutrients destroyed completely. It is when the carbs is cooked half done or 2/3 that much is got from it in terms of food nutrients.

Some greens will carry germs, virus and bacterial unknown to you. Cold freezing them renders the virus useless and inactive or ineffective. But here all water soluble nutrients get destroyed during the storage or freezing process. You mostly get bulk or roughage in eating such items.

Besides this, it is quite obvious that one still needs a supplement to replace the lost during the cooking and eating stage. This is where supplements become crucial again.

Chelated Form Of Nutrients

Some foods nutrients are best absorbed when in chelated form up to 90% but not completely. Food nutrients that can be absorbed 100% by the human body are rare indeed.

With the exception of alcohol which is a beverage and a drug, and can be absorbed 100% via, the stomach walls, all other food items carbs, fats and oils, proteins are below this level.

The chelated form of food materials are chemically engineered for easy or maximum absorption. Vitamins, mineral matters, proteins in amino acid form are process into chelate forms. So if you badly need a supplement, you can easily have it over the counter.

Some most important food supplement the body needs are amino acids, fatty acids, vitamins C, B-Complex, iron for the formation of new red blood cells; others include magnesium and potassium salts, not epsom salt which is laxative.

The most important food supplement that the body needs is protein especially for building muscles.

Protein Supplements

Proteins are by far the most important food items that the body needs, not that carbs, fats and oils are not important. This is because every part of the body is made up of protein cells. The hair is made up of protein. So are the skin, nails, tissues, and above all the muscles of the body. Think of every organs of your body as consisting mostly of proteins.

Protein supplements helps to enhance the protein intake of the body. It can help rebuild dead cells.

Getting Enough Protein From Meals

If you are like me, I think you can do or do without a protein supplement some times. Yes, I do not go on a regular protein supplement intake because I varied all my protein sources fish, meats, eggs, milk, legumes, seeds and roots. These items can form a plate of chop in the right proportion.

With the exception of meat, eggs, and fish, all the others are cooked half in raw state or stewed for 5 minute, so I get better benefit in my chop plates.

One very salient thing missing in most meals is the skin of foods. You usually discard them right? In this you miss a most valuable food item.

There is this vitamin C₁factor which is little known. You can get it in the skin of the citrus fruits, but I am sure you always throw them away!

Take the skins of root crops like yams and potatoes, but especially the skin and stems of cocoyams. Their skin contained proteins. Even the leaves of the sweet potatoes have protein.

Yesterday, I had a chop plate of yam porridge. I only discard the brittle or wax part of the peel. The whole of the flesh including the inner skin goes into the pot with fried sardines, tilapia, mullets, greens, beans; green, red and yellow chili; and I round this up with some peanuts and a cup of black tea with added sugar and milk.

In this case, I think I need less of a supplement, for I get all the protein my body needs from more than two sources.

Try a variety of proteins like meat, fish, bird, legumes, nuts, greens and roots in combined forms. Chew them well and you are right in getting them well absorbed.

To your good health!

http://greens4food.blogspot.com

Raw foods that does The body Good Health

2015-08-16T10:14:00.004+01:00

http://greens4food.blogspot.com

When it comes to foods, the thinking with most people or in most circles is only for eating and the release of energy for the body activities.

I once heard a fellow elderly citizen said something along these lines. There is truth in that, but is it the whole truth?

Hardly is it though that the foods we eat can work as an antidote to some ailments.

Food is much more for eating and for the release of energy. It can work as a medicine for the relief of certain ailments. For example, the so called diabetes can be relief by eating sufficient fish protein foods along with semi-ripe mango. Or a combined meal of fish, peanuts and mango. Yes, food is an antidote for the human body.

Foods apart from its many health sustaining benefits that works the various parts of the body for growth in the younger ones for example, is a medicine, a restorer and a plus for good health and life.

Foods can restore beauty to the external body. The foods one eat particularly fats, proteins, roots, nuts, fruits and vegetables, greens and non-leafy greens has beautifying powers for the external body.

Eating fresh foods for example fruits and vegetables can eliminate some body rashes or skin diseases like pimples and acne.

This can be due to its detoxing effects of the fresh foods for example fresh fruits and vegetables like lines, lemons and cucumbers.

The result for the lack of food is hunger, and hunger when not taken care off can lead to death.

So here you are. Eat fresh fruits and vegetables daily. It is said you need 13 servings a day for this purpose.

You can divide this 13 servings into four portions, breakfast, snack, lunch and super and you are done.

It is a small matter but it is very serious to take.

Many ailments can be taken care of just by eating foods in the right balance.

Fruits for instance are so powerful that if these were regularly eating in the right proportions, many diseases like high blood pressure, overweight issues, skin issues, colds and flu; cancer, diabetes mellitus, and so on is effectively control.

Take lime fruits as an example. These contain folate and calcium in the right proportions. It is very good for expectant mothers and women in the pre- menopause age.

Given time, the body responds well to its many benefits. Although this may not at times cure the issue, it can help in decreasing it to a lesser degree of pain and suffering.

I can relate well here that just to taste how powerful nature’s foods are apart from the so called processed or convenient foods, I turned myself into a guinea pig for just three months.

For this good three months, I do not touch any processed foods. I go for only complex carbohydrates, unrefined vegetable oils, fresh leafy greens, fruits, nuts, seeds, from organic gardens; fresh fish which I personally catch in the sea, grass fed meats.

Nevertheless, I include 100% real fruit juice. These are still available in most good stores. They prices seem fair for all depending on the size of the products: small, medium or large.

The much larger sizes are princely.

I then learn a lesson to depend sole on these types of food supply.

There is this story in the Bible of some Prince demanding from the King's ministers only vegetables to eat and water to drink. At the end of the 10^th day which is for life or death as set and agreed, the Princes got much healthier and fairer! Bible Daniel Chapter1 verse 8 to 16.

I think it as a Shame to their masters!

Walking the way of raw food is health indeed. They do not add toxin to the body, instead they eliminate all the toxins that accumulate in the body from overcooked vegetables and cereal, seeds, roots, carbohydrates, fats and proteins. Otherwise, these youths would not look better only on the outside.

They got better first in the inside. Then the results show on the outside.

Generally, our bodies can respond to a certain degree of restoration when it is subjected to the power of nature.

Depending on how long we have abused it, takes time and that is all.

It has even been abused by western medicine, processed foods and mind set.

Now, we all own it a duty to bring it under the power of natural foods always.

This is a divine order.

Enjoy, and to your good health!

Miebakagh57 (Miebakagh Fiberesima) 2015.

cucumber, africa egg plant (garden eggs), lime, pawpaw,gauva

Soups For Promoting Good Health Part2

2015-08-15T16:55:00.001+01:00

Soups are so delicious that even kids and toddlers enjoy same.

Provide you enriched it with their favorite vegetables plus fish or meat or both as we noted in part1.

I remember my nine months old babe watching me enjoying my plate of chop soup, a yam pepper soup, sauced with basil leaves and sardines.

I offer only a watery liquid as a gift to her. She opened her mouth and took same. It delights her to ask for more. Again, I gave less than half a teaspoonful of the soup. The peppery spice hit her mind and I gave some water.

Till then, she had been taking here a little and there a little.

This is how we should all introduced our little ones to whatever we eat; instead of breastfeeding them over a year or two, then introducing solid foods to them.

This can have an adverse effect like allergy on them.

Now, I have a five year old girl too. She likes soups all the while. Give her a soup to eat with rice or yam, and if you do not mind, she will used up the soup, instead of finishing it with the chop of rice.

This is also my weakness when it comes to eating yam or plantain pepper soup meals.

I will devour the soup first with the onions and basil leaves before anything else. In fact, the whole plate of soup will go down my throat and I will ask for a second helping. It is with this that I go with the yam or plantain.

A warm plate of pepper soup can be cherished by adding half a teaspoonful of dried ginger powder.

This is a booster to stimulate the digestive, excretory, respiratory and immune systems.

Vegetable Soups

Soups and there sources differ all over the world.

Some soups are made with only vegetables. I mean these were cooked without any fish, or sea food, or meat. In other words, no animal products ever enter the pot.

Legumes, like beans are the main ingredients. Pepper, spices, oils, leafy greens are add. At most three or four kinds of bean in place of fish or meat is required. The various beans complement one another to give a protein of first class status. Otherwise, disease is the result.

Soups InVarious Regions Of The World

When it comes to regions of the world, many varieties of soups can contain differing ingredients. The puree or thickness even differs. Seeds, nuts, fruits, and sometimes butter, milk, wine, and eggs are included. Some soups contain carrots, coconuts, cucumbers, water melon or sweet melon. You never can tell how soups go with many harvest of nature.

Mushrooms are many favorite in these type of varieties.

Canned Soups

For convenient sake, some popular soups were canned for export and domestic consumption in the exporting countries. These are sold all over the world. The prices are fair. One just opened a can and warmed it in a pot; or you warm it in a micro oven and enjoy.

With some, you can add any fresh ingredient like milk, fish, meat, or anything that fancy your preferences.

Soups are very popular meals everywhere. It connotes health.

Did you know that the word soup is the same as restaurant? It comes from the French word soupe, which originates from the latin word suppra.

It means restoring something. It refers to a concentrate that is an antitode to bodily exhaustion.

In the 16^th century when fruit juices were getting on stream, soups had already made vital marks.

They were being marketed and seems more popular and cheaper than juices to get anywhere. They energized the body more than lemonades, which are the first bottled juices and is costly, being first imported from the Middle East.

Orange juices came late, where soup already is king.

Jean Baptiste, a French nobleman who flees from the French Revolution to Boston (USA) is credit to opening a restaurant and named it “The Restorator.”

He thus became famous with the title “The Prince of Soup.”

A plate of soup is a good energy and health restorer.

To your good health!

A Plate Of Chicken Soup Made With Ground Melon Seeds

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Soups For Promoting Good Health Part1

2015-08-14T13:50:00.001+01:00

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A soup is any thin or thick liquid made with fish, meat, green leafy vegetables, herbs, spices, and with carbohydrates. Some soups have fresh tomato paste as its carb part. I cherish this with fresh or dried sardines.

The carbs provide the thick consistency in nearly most pots of soups. These can be any carbs from root vegetables-yams, cocoyams, potatos; seeds and pods like melon and okra.

Some even contained peanuts as a thick consistency. I like this as a soup stew to eat yams and plantains. It provided me with the much energy I ever need.

A soup is essentially a meal. It can be taken alone or enjoyed over a plate of rice or yam.

Soups contain all the food group listed-carbs, fats and oils, proteins, greens, herbs and spices. A soup is completed in itself as a meal. It needs no supplements. But it is nearly and always followed with a carb or a glass of wine or any drink.

As such, it contained all the factors that our body need for nourishment. That is why it should be prepared with much care.

Soups provide energy plus all that the body need for growing, and repair of worn out and repair of damaged tissues, cells and muscles.

A plate of nice delicious and nutritious soup is like a dope of medicine and can subdue fever, cough, cold or flu and hemorrhold or anal bleeding and can elevated good health.

Pepper Soups

As a boy and a young man, I regularly prepared green leafy pepper soup daily with dried fish. The greens usually come from basil or pumpkins. I do not take it with any meals because I just want to enjoy nature’s greens, vitality my body and contained my weigh.

You see any green leafy vegetable is very low in carbs. These will never make you put on a pond of weight.

Okay, let’s get to review a plate or two of soup.

A pepper soup is usually a thin broth. It can contain fish or meat, or both plus herbs and spices. Some adds a little green like mint, basil or any of their favorite greens.

The type of pepper you one wants depends on a factor or two.

Either, you want to savor it just like any ordinary meal. Or you want it as a dope to treat an ill-health.

Have you had an attack of a fever or cold? I do as a boy. Did grandmother recommend a soup when medication failed in time to relief you of the flu? Old wives remedies, via a plate of soup always work to gain back good health here.

I remember this as a boy of 11 years. I had a bout of high fever. Although I had my prescription from a good pharmacy, it failed or I’d say it needs a booster. The old women advise a warm plate of basil soup. I took the remedy and got better. This has since become a part of my kitchen pots. Whether I am sick or not, and I hardly get sick these days, I made a plate of basil soup for me, and if my family wants a share, all the best to them.

Let me say something here. I am a good jogger. I jog to keep fit. On my returns, guest what I had? A wonderful plate of basil pepper soup with sardines over oiled plantain. I use over two cups of the green here. Such a nice stuff for health promotion.

This plate is the main meal. But a fresh orange or two plus a stalk of sugar cane is for refreshment before the meal some thirty minutes later. You see I take a serious step here to replace my lost energy with the orange and sugar cane.

The rule is that energy lost is to be replaced in time.

Thick Soups

Again, if you are not in any wise sick, you can still enjoy a delicious plate of soup. I like it much with fish and meat.

In Africa, they are many ethnic groups that cherish soups with a plate of carbohydrate meal.

Ground cassava or guinea corn made with boiling water is such a meal. Some use it with pound yams or plantain. In the case of the guinea corn, the grounded flour is cooked in a pot for over 10 to 15 minutes and this is eaten with the soup. It provided the much energy need for muscular work than a plate of rice meal with stew as a lunch or supper.

I like my thick soups with dried mullets, sardines and fresh cow meat. On certain occasions, I’d like to add some stock fish, especially a share or half a part of the head. The thicken ingredient here can be grounded melon seeds. This made the soup taste much better and nicer. Greens can come in any form with the exception of basil leaves because it does not impact any flavor in thick soup.

In a broth like this, okra or any other carb ingredient to thick the soup can replace melons.

Tilapia Kitchen

Tilapia spices were very common in making pepper soups. The thin types have a lot of soft bones and these provide health benefit for the human bones. These are easily chewed and are absorbed into the blood stream.

Tilapia is an excellent fish that develops and build a strong sturdy body like any other fish. The red variety has thickness of flesh more than the dark types. The red it seems has less bone than the black spices. Or their bones seem to be compact that it did not give any hassle during a meal. One can easily pick the flesh out.

Tilapia is mostly cooked with fresh red tomatoes, fresh chili pepper and basil leaves and eaten over a plate of rice.

In my place, small bars or public eating places made the soup for sale to hungry customers. The price depending on the variety can be princely. It was a joy over wine.

Tilapia is found mostly in African, Asia and the Biblical lands or Israel.

A plate of soup a day is dope of good health benefit for all your body system.

To Your good health!

Eating Healthy Foods For Health Benefits

2015-08-13T15:46:00.000+01:00

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Eating healthy foods for health benefits is a birth right.

Eating the healthiest foods is much more, the better.

Some foods have a higher food value than others. This ensures that optimum health benefit is got from such foods.

Let’s compare a single item. Good and bad carbohydrates or brown and white sugar, which should you prefer? I pick the brown stuff because naturally, it has all the nutrients, vitamin and minerals intact. You cannot say this of the white varieties. It can best be described as a shadow or poison.

Fruits

Off all the food groups, fruits should come first in purchasing food stuffs, in preparing the food and in eating the meal.

One needs to munch a fruit or two before the breakfast or lunch menu. I would not ask you to take a juice here except, it were a pre-breakfast. In this case, lime or lemon juice in a glass of warm water is the best, and nothing else or just a plain glass of cold water.

Fruits when eaten before any meal open up the digestive system. It prepared it for the other food groups, carbs, fats and oils, and proteins to be properly digested. This is due to its vitamins and mineral matters in the form of antioxidants.

You see, fruits are usually eaten fresh and raw.

I do not know what fruits are usually cooked for or before eating. To do so is attempting a foolish thing. There may be instances where certain unripe fruit like a mango is cooked and keep to ripe. This is as good as a white sugar.

Cooking fruits will destroy all its vitamin C, B-complex, especially, those soluble in water.

Fresh and raw fruits preserve all its goodness.

Munch a cup of an apple or blueberries, or suck an orange before a meal-breakfast, lunch or supper.

Some other healthy fruits that you can enjoy: bananas, mango, pears, kiwi, plum, etc.

Vegetables

Vegetables especially, green leafy vegetables should always be included in any meal. Two or three tablespoonful of the stuff has its health benefit. This will greatly stimulate the floral in the digestive tracts.

When I was in my mid-twenty I usual add some greens I can get hold of to all my meals day and night. I do not fail to do that daily even if it were a piece of pumpkin leave.

I put on healthy flesh and nearly get over weight. You see the fruits and vegetable combination greatly stimulate bacterial actions in my digestive tracts for digesting the carbs, fats and oils and the proteins.

Include in your breakfast other vegetables like onions, garlic, leeks (this three a must) and half cooked; fresh red tomatoes also half cooked.

Others that you can use are brussel sprouts, cabbage, lectuce, etc.

Carbohydrates

Here comes the carbs. the energy foods. These goes easy with fruits and veggies due to partial likeness, water soluble.

In the vegetable kingdom, like equally attracts like. This is a healthy combination or union.

Brown or semi-polish rice is my favorite. It has natures B1 vitamin and magnesium that is good for the blood. It keeps the blood strong and healthy.

Oat meals are so good for breakfast. They fibers called beta glucans keeps the heart healthy.

Brown bread is good carbs. One of the best is Ezekiel’s bread. It’s a previous stuff from the creator of the heaven and earth.

You see, God wants all people to enjoy good health regardless of your religious background.

Homemade bread seems to be healthier than that bought in the stores and bakeries.

Sugar cane is a carb and a stalk. Its sweet sugary taste benefits the muscles, nerves and brains. Chewing the cane develop the teeth and gum muscles, and the skull bone.

Other good carbs in natural form you can think of are yams, cocoyam, potatos in their varieties.

Legumes or beans are also carbs and contains some amount of protein and oils. Green bean, which is the unripe form of the common white bean is full of nutrients when cooked half done 10 to 15 minutes.

Soya bean, kidney bean and black-eyed bean and others are good.

Maize (corn) eaten with pear is excellent health benefit.

Nuts and seeds are carbs but like bean has oils and proteins if eaten with any beans benefits one healthy. These contain many vitamin and antioxidants. Nuts have twice the energy value of a carb.

Oils

The best that I can think of is palm oil, coconut oil and extra virgin olive oil. All these contain monosaturates that keeps the heart healthy and wards of stroke and heart disease.

I think I should now cross over to the animal kingdom.

Fish or Seafood And Lean Meat

First, fish or sea-foods is our source of our high protein foods. Here we have sardines, mullets, tilapias, tuna and salmon, shrimp and cod. These are all oily fish. Fish is noted for its high content of iodine and vitamin D than any other animal.

Second is meat. Lean meat or fat meat is good. Meat from birds like turkey and fowl contains both fats and proteins. Those that are naturally fed tastes best and healthier.

Milk and eggs is best to eat together along with some handful of peanuts. There is a synergy within these food range that benefit one healthy with the addition of a fruit.

Butter and cheese is always delicious and full of nutrients. You can eat these with any carb as desire, especially bread, rice and yam.

To get all the most out of the healthiest foods that befits good health, one must try as much as possible to eat any food in its natural states.

Take fresh potatoes as an example. If you eat it without the skin, you lost all the nutrients. The inner flesh is only a carb. Or starch. All the vitamin and photo nutrients or antioxidants are concentrated only in the skin of the potato. The same apply to yams and cocoyams and any other root vegetables. I usually scrub of the brittle wax-like layers with a hard sponge or knife. The rests goes in my pot of chop.

Cocoyams has proteins plus in its green stalk. You get good value for buying this stuff.

To your good health!

10 Best Foods To Eat Throughout The Season That Promotes Good Health

2015-08-07T10:59:00.000+01:00

Introduction: Food is an important factor in the well being and nourishment of humans and lesser animals.
Even our natural vegetation including food plants that produce foods for us need foods in the form of natural organic materials like oxygen and nitrogen; minerals, for example iron, sodium and calcium.

Without foods, and well prepared foods, our bodies will not get the necessary nourishment for growth, repair and good health.

Even plants growth and production will be stunt and poor. It becomes of us to get the best we can from foods.

They are many and hundreds of food items that serves a useful and healthy purpose. But I want to state only ten that will serve very useful here.

The Best 10 Foods To Eat

The best 10 foods to eat include eggs, lean and fatty meats, oily fishes, nuts and seeds; vegetables, citrus fruits, beans, vegetable fat and omega -3 fortified foods. All these most be sourced from organic gardens or farms. You can easily get them from good health food stores. Read label well that you are getting the best for your money.

Markets where these items are sold can be easily located everywhere. The good thing about this is that you can even buy them online!

Here are the lists of the best ten foods.

Happy reading!

1. Fish Products

Fish is the very best source of protein food for human beings. It should be a primary foodstuff in all our diet all seasons. Sardines, mullets, tuna, tilapia nilotica and many other oily fishes are more to be desire at all time.

These provide additional heat from their oils. Additional benefits are that these oily fishes contained the essential omega -3 and -6 fatty acid. They help maintain a good and healthy heart. Get the best you can from fresh, frozen or dried sources.

Shrimps, oysters, lobsters and clams etc are important in the diet Another good thing to notice is that fish contain many excellent first class proteins or amino acids. They are complete in themselves and need no supplements. That is why fish is a regular food in many third world countries.

Westerners eat more meat than fish and this has somewhat contributed to the obese question. The result is also high blood pressure, cardiac diseases, cancer,stroke and heart attack.

Why do the French in Europe; and the Japanese include too much fish and marine products in their meals? You can eat fish or fish source every day with very little health challenge. Persons who eat fish regularly for example as in the mediterranean diet or the Japanese enjoy good health and lives long.

2. Eggs

Eggs are as good as fishes. The protein in egg is more complete than any other source of protein.

Protein is life and sustains life. Life comes from eggs. So eggs need to be eaten on a regular basis. Egg protein has all the essential amino acid or building blocks that the body need for growth, repair and replacement of the wear and tear of the body. An egg three times in the week is okay. But daily intake of this good stuff can lead to serious ill-health according to some authority.

Recently, due to another research, daily ingestion of an egg is being suggested. But much is still to be learn from this latest research. Eggs provide more health benefits of containing essential minerals and by most, the anti oxidant necessary for eye health and vision.

When eggs are mentioned, majority only think of poultry products and birds. Little is said of fish eggs. Female fish produce eggs that ranked with birds eggs. The cooked or fried product tastes unpleasant to some persons. But eggs of dried fishes taste chummy and agreeable. Next time you buy dried Tilapia check the belly for some eggs and you will be glad you did for your good health.

Many a person fear to eat eggs. The fat in the egg is the issue. Majority think it contains many bad insoluble fats, that leads to hardening of the artery walls, and consequently leading to heart diseases. This norm has now been discredited. It is now proved that the fat in eggs has essential fatty acids that is crucial for the heart health. I eat eggs regularly and have not experienced any heart related illness for over thirty years.

3. Beans:

Bean provides vegetable protein. Beans also contain plenty of fibres, mineral and photochemical and unsaturated fatty acid. The protein in certain beans like soya, black bean and edemame can be as good as an egg but lacks few essential amino acid. In other words, the protein in beans is not a complete protein.

If soya beans and kidney beans is combined, you can combine up to four differing beans to get all the essential amino acid found in an egg protein for a good diet.

Beans are good to be eaten daily, or you can eat beans two or three times in the week. The Glycemic Index of all beans is low, and this made it an idea diet for heart health, diabetes mellitus and other heart challenges. Bean is known to produce gas in the belly. But bean is not an exception. Many people who do not eat this food are known to produce gas too. Meat and milk produce gas, and the letter is worst.

If you use garlic regularly as a cooking ingredient, it will neutralize this action. Again, cooking the bean over night ensures that will work well with the intestinal bacterial to eliminate the release of gas in the belly.

4. Oils

Oils are essential for cooking, for dressing meals and frying. It will give you two times the energy in a protein or carbohydrate. So oils provide extra body energy or heat. “Extra” virgin olive oil is gotten from the very first press of the olive fruit or vine. You can eat it without cooking in your salads or other meals. It is very rich in vitamin, mineral and photochemical. It tends to be costly than other olive oil brands.

Coconut oil is another good oil source to consider. Its high mono-saturated chains make it idea oil for cooking or frying.

Palm oil provides beta carotene for eye health. Oils from natural organic soils or plantations should be prefer to industrial or inorganic productions.

Fish oils from cod and other marine products line sardines, mullets, tilapia, shrimp and oysters are good.

5. Fats

Fats are nowadays a challenging question in many minds. What is the best source of fats? Like vegetable oils, it is noted that some hundred years ago, fats do not pose any issue to human diets until the advert of vegetable oils.

What is the best source of fats than? Should vegetable fats be preferred to animal fats? Many are asking these questions because one way or another, they have been mislead by advertisement and are at a cross road.

Natural organic fats from animals promote good and heart health. Animal fats include red meat, egg yolk, milk fat and butter. Animal fat like red meat is safe to eat regularly.

Avocado is the best source of vegetable fats. Its fat is comparable to olive oil.

Animals that are grazed on fresh green grass tastes better than those feed with grains or the by-products of the cereal industries.

If you doubt this, compared the yolk from two poultry eggs from domestic and industrial source. The red in the domestic egg is much richer in nutrient content and is better filling including the white than the industrialized farms.

This is because during the milling processes, the nutrients in the grains removed for other commercial use. Then the by-products fortified with chemical products, not fit for human consumption.

6. Nuts

A nut is not the same thing as a seed. Many nuts like peanut, walnuts, almonds and cashew nuts are good foods and to be enjoy much of the season.
Recently, I received a mail in my inbox few days ago from webmed. It recommended a handful of peanuts, 24 almonds, 7 walnuts and 18 pieces of cashew nuts as enough for a man.

But if you think otherwise, a half cup of peanut as I preferred because I am a very action in jogging, aerobic exercise and swimming.

7. Citrus Fruits

All types of fruits are good. But pay special attention to citrus fruits this or all season. Lime, lemon, grape fruit, tangerine and oranges.

This is easy to understand because these fruits have been proved to contain chemicals that that protects the health and boost the digestive, respiratory and immune systems.

A glass of warm lime or lemon juice in the morning before anything else is both a digestive and a cold remedy. Its plus side is that it strengthened both the respiratory and immune systems. You can add a little powder ginger root to a glass of lime juice to enhanced its effect.

8. Vegetables

All greens or green leafy vegetables from organic gardens free of chemicals so they do not trigger a cold virus. Enjoy your favorites. Use them in stews, soup and salads. Greens like basil, sage, mint, pumpkin leaves and even the leaves of the sweet potatoes, cassava, coco yam and its system are good leafy green sources.

9. Seeds

Enjoy pumpkin seeds. Flaxed seeds likewise. These like nuts provide some oils that nourished the body into good health.

Get the ones from organic gardens.

These seeds provide polyunsaturated fats that promoted a healthy heart, good blood vessels and arteries.

10. Omega Fortified Foods

Omega-3 fortified foods in the form of breads and other products are now available in most good health food stores.

It is a food supplements.

In the webmedicine news letter to me, it was suggested. In spite of the many and various foods we eat daily, we still have to supplement them with this stuff. I do not know why this is so, but suffice to say that majority of us will not get enough omega -3 and -6 in combined quantity and quality in our chop plates.

I am a fisher. Sardines and mullets are two of my favorite catches. I always sundry my catches and extract the oils; so I and my family do not fall short of this challenge. At times, I even baked my “Ezekiel” bread.

Preparing Your Meal

How you prepare your meal is up to you.

Many recipes are available online for the type of diet you badly want for breakfast, lunch or supper.

You can use your imagination to prepare your fancy chop plate, provide it is nutritious and taste great.

Mix your protein, for example eggs, fish, lean meat and beans with a glass of milk or tea. This gives you four different protein sources.

The same rule applies to fats, nuts, fruits and seeds, etc. Have you tried a mixture of virgin olive oil and peanut oil in any of your meals or dressing of vegetables? I do regularly and I enjoy the health benefit.

Physical Activities

With all these said on food and nutrition, what good can our meals do if we are not physical active?

Exercise is an excellent aid in food digestion.

Do your aerobic exercises as you scheduled. Do them indoors this time because the room temperature will be somehow warmer than the outside. This will keep your muscles in better sharp.

Other aerobic exercises like jogging are best doing outside including games. Jog for at least half to one mile. Jog briskly. It will tone up and sharp your leg muscles especially. This will in addition condition all your body muscles.

I will not suggest swimming here because the water gets very chillier than the outside temperature. Even if the swimming pool is slightly heated, on getting out you will get chilled again, and this is bad.

To your good health anyhttp://greens4food.blogspot.com (chilly) season!

Better Sleep To Fuel Your Body

2015-08-06T12:16:00.001+01:00

http://greens4food.blogspot.com

If when you wake up from sleep and feel tired, lethargy, and need more sleep, it is clear that you are not well rested.

It can be a sign of sleep deprivation, and of course, this is a sign that you may have trouble falling asleep.

How many hours of sleep a man needs can be a matter of personal preference. They are two types of sleep. Rapid eye movement or Rem sleep and Non-rapid eye movement or Nrem. This article concern only rapid eye movement sleep.

What Is Sleep

It is hard to define and explain what sleep is. Sleep is a mystery. As the function of sleep is not even understood, so sleep is in itself.

If you lay on a bed and stop snoring off to rest just for an hour during day time, is that sleep? It takes more than that to get a good quality sleep.

Does it mean the remaining 1/3 of our life span that occupy our time during the night? When you lay down and the mind and body shut off, your brain seems to be very active as if you are engages in a muscular or intellectual task This is to prepare the body for the next level of activity on the same day and even the next.

Okay, Wikipedia says that as regard to the human, it “is a natural occurring state characterized by altered consciousness, relatively inhibited sensory activity, and inhibitions nearly all voluntary muscles.”

In other words, sleep that can be induced naturally, apart from the feeling to day time sleeping needs, whereby one lost some degree of consciousness while asleep cannot be said to be a sleep.

Day time or night time sleep will occur naturally.

When next you wake up from sleep, ask your-self these few questions:

· Am I well rested?

· Am I refreshed?

Am I energetic ?

· And are you well alert and energetic, and can pick up yourself on the go without any drug related beverages like coffee, tea and commercial made fruit juicy?

Your answer to the question ensures the degree and quality of your sleep.

Sleep Misconceptions

I referenced this topic by referring to concrete institution. Hence the information therein is subjected to further research as the subject of sleep is still an ongoing study. Both sleep scientists and researchers are still puzzle about what sleep is and its many problems. Very little is understood about the subject matter

1. Misconception Number1

“Sleep is the time for the body in general and the brain specifically to shut down and rest.

This misconception is easily debunk because in the main sleep concept, the rapid eye movement sleep or REM sleep, the brain seems to be very active “as any time” when one is not sleeping.

2. Misconception Number 2:

“Getting just one hour less sleep per night than needed will not have any effect on day time functioning.”
In a 24 hour life cycle, your normal sleep time is 8 hours. Losing one hour regularly per day would in a week means you had lose 7 hours of sleep. This 7 hours of sleep according to sleep experts is a “sleep debt.”

The more the sleep debt or sleep deficit increase daily and over time, the more problem sleepiness increased over night. This can have a “powerful effect on day time performance, thinking, and mood.”

3. Misconception Number 3

“The body adjusts quickly to different sleep schedules.”

Suppose you are on a night shift and sleep 10 hours in the day time. Do you think you do not have to sleep again when you go to work in the night on the same day?

In other words, if you try to change your biological sleep/wake cycle, it will still function according to normal day/night schedules.

The biological clock holds that a person will function best during the night when sleeping; and active in the day time.

If this were to change, the biological clock must be retrained.

4. Misconception Number 4

“People need less sleep as they grow older.”

The more a person grows older, the less sleep it was though that is need. No, older persons do not need less sleep, but usually get less of all the sleep need to fuel the body to function well.

The ability or desire to get good sleep can decrease with age.

5. Misconception Number 5

A “good night sleep” can cure problems with excessive daytime sleepiness. Excessive day time sleepiness is a sleep disorder like insomnia, obstructive sleep apnea and restless leg syndrome. Extended sleep is not a cure for other sleep disorders and sch sleep issues. It required changes in behavior. Pharmacological and even surgical interventions to relief the symptoms it has been asserted.

Normally, only doctors, health workers and other qualified sleep experts can write on such a subject.

But what about a person who has gone through a sleep issue and manage it well? Does he/she qualify to write on his/her experience and share the story?

Many persons can welcome such a story more than a doctors. That is why I write this article. Because like all human beings, I have a first-hand experience of insomnia. I was in my grammar school then. I believe till date sleep doctors or sleep scientist were rare in those days. I hardly found an article on the subject in major magazines in my locality.

Although I consult my doctor, he just took away my papers and told me it will rebate. I manage the issue well and now time to share.

A United States study on world sleep day 2014 has the following statistics:

· Cost of insomnia is between 92.5 and 105 billion per annual.

· 71,000 people got injured every year due to sleep related accidents.

· 1,500 persons died because of sleep related accidents.

· 46% of individuals troubled with sleep disturbances report missing work, or making errors at work, when compared with 15% of people who sleep well.

Specific sleep statistics on insomnia is between 20-40% per year. One out of every three person is affected.

Over three million children suffer from sleep disorders. Of this, 30-40% do not sleep well.

How Much Sleep A Person Need

How much sleep does a person need in the night or in a day? Is it 10 hours? Sleep research it has been noted has not pinpoint the exact amount in a magic box.

The actual amount of sleep a person need varies. As individuals varies in their character, emotions, and so on, the exact amount of sleep need also varied.

In spite of what Napoleon said that a person who sleep for 8 hours is a fool, such a person according to research may need 10 hours of sleep to stay in sound health if that is practical.

Otherwise, disease like unsound mental health, sleep walking and sleep paralysis is the results.

Some persons has unnecessarily deprived themselves of much need sleep, by late night outings that during day time when sleep start to strike, they suppressed it with alcohol and other caffeine based beverages. This brings in more sleep problems.

How much sleep does a person actually need? There is a certain amount which experts all agreed upon. This amount is called the basal sleep need. It is not an exact figure. It even varied with all individuals.

This is the sleep one need to fuel the body properly. It can be any figure from 7 to 9.5 hours on scientific principle. At times, I need a basal sleep of 10 hours and that is on weekends. This kept my body in optimal performance. Yours may be 8 or 9 or more than mine. It all depends on your daily activities like work, http://greens4food.blogspot.comphysical activities, emotion, stress, and so

Okay, is it normal for you to feel sleepy when you should be awake? Say you are in the classroom with fellow student. They are energetic and alert and taking down notes. But you and two others are sleepy and dozing. Is that normal? No, but it is human.

Yes, you and these few need some more sleep in the night. Here you fall within what sleep experts called the sleep debt or sleep deficit. This is the state in which some persons do not have enough sleep in the day (siesta) or night. It can result to both physical and mental issues.

One unique thing about the sleep debt is that is that it is not a sleep disorder.

Two types of sleep debt can be identified. One, partial sleep deprivation. Here a person sleeps very little during the night for many days. For example, a student may like to burn the mid-night oil to study for his exams. He/she is constantly losing some hours of sleep. I have gone through such recourse by studying till 4.00AM after midnight for a week or two.

The second is total sleep deprivation. This is means a person keeps awake for some days without any sleep. They are practical instances of these done for sleep research.

Problem Sleepiness or Sleep Disorder

More than 70 sleep disorders have been recorded. Problem sleepiness is high among many persons and results in serious effects like drowsy driving or asleep on wheel, errors in work or accidents in work place. The most commonly marked sleep problems are insomnia or lack of sleep, obstructive sleep apnea and restless leg syndrome.

1. Insomnia: or the lack of sleep is an inability to sleep. It is the most common sleep disorder. It naturally makes a person to wake up during the night for no apparent reason unlike waking up for urinating. Going back to sleep again becomes hard for such a person. Stress, emotional discomfort, the side effects of certain medical and herbal drugs and beverages can cause insomnia. Insomnia is identified as both primary and secondary. The later is a complex factor of two sleep disorders like drugs and mental deficit. Secondary insomnia is more serious than primary insomnia.

2. Obstructive Sleep Apnea (OSA): This is a breathe issue that arise during sleep. The air passage becomes relax and collapse and the intake of air or oxygen is blocked. In other words, you cannot breathe while you are asleep. This makes the oxygen level in the blood low, while carbon dioxide is increased; and the only option is for the subject to wake up for breathe or fresh air. OSA can cause other health problems to suffers, and can be life-threatening. Taking the USA as a pointer, OSA affected over 12 million Americans. OSA affect not only men and women, but boys and girls, and even pre-school children. Its many minus effects includes morning headache, day time sleepiness, sleep deprivation, high blood pressure and heart attack. Another type of sleep apnea is central sleep apnea (CSA). Here the air passage is not blocked but the brain failed to receive the signal for the muscles to breathe.

3. Restless Leg Syndrome (RLS): persons that are affected by RLS are characteristic by “unpleasant leg sensations and an almost irresistible urge to move the legs.” The symptoms become worst when sufferers are not active and this greatly interfered with sleep. Exercise and massage are designed to threaten the symptoms. Others are complete elimination of alcohol and caffeine based beverages from the diets.

Sleeping Insomnia

While very few of the populace 15% can get enough sleep, and well rested on waking up, majority has at least one or two trouble getting the much needed sleep to keep the mind and body healthy. It can either be insomnia or obstructive sleep apnea, or restless leg syndrome or sleep paralysis. Have you suffer or experienced insomnia for instance? Did you consult a doctor or sleep therapy? Or did you go for herbal treatment? What do you think? You do not take any action but think the issue can resolve itself? That cannot happen. A bad sleep is a disease and like all sickness has to be treated. Having trouble sleeping or falling asleep is a challenge. Nowadays, having a sleep question has an answer or two.

How many times can a man sleep in a day apart from the good night sleep? Sufficient sleep is a health tonic for the body. Six to seven hours has been assert as “a recipe for chronic sleep deprivation.” So how many times or how many hours do a person (an adult) sleep in a period of 24 hours to get the sufficient sleep recommendation?

Many factors can help one to sleep well. Factors like exercise, medication, relaxation and diet.

Tips To Help You Sleep Well

1. Physical Activity: Have a moderate exercise in the evening. You can engage in any game of your choice like basketball, law tennis and football. I did this when insomnia pose a problem to me in my grammar school days. Indoor exercise like the jumping jack, mountain climbing, press up, and the plank can be done for 15 to 20 minutes in the evening.

2. A Warm Bath: Have a slightly warm bath if the weather is cool or raining. Under a warm weather, a cool bath is all that is need.

3. Eat a good nourishing meal. Your chop should have all the essential natural food ingredients in a well balanced proportion, carbohydrates, fats, proteins both animal and plants with plenty of fruits and vegetables including nuts. Persons who are addict to coffee and black tea can take these beverages in a slightly weak form or use the decaffeinate type along with the chop plate and can help you sleep well. But all alcohol and alcohol based liquor should be avoided at all cost. I recalled here when my family was very young, and I make a cup of coffee to go to bed with, they will all ran to bed before me because they cannot shut the doors and windows. Since, taking the coffee will make me sleep like a dead man.

4. Read an interesting novel or an informative book during bed time. This will induced you to sleep well.

5. Meditate and say your prayers depending on your believe in the creator Psm.2:8.

6. Relax your mind and body while in bed. To get a good quality sleep, you must learn to relax mind and body. The quality of your sleep whether 6, 7, 8 or 9 hours will speak the story of health, well rested, vigor, energy and concentration on the task of the day.

To your good health!

Drink Green Tea To Lose Weight And Stay Fit

2015-08-06T11:25:00.000+01:00

The bottom line

Tea is a basic beverage in all civilized culture. It can be consume any time day or night, especially in the early mornings.

But why drink green tea? A cup or two of warm green tea can keep you more alert and in a better mood than most alcoholic beverages.

It is also taken as a refreshing and a relaxing drink any time. One to five cups of green tea is usually recommended by health authorities a day.

Drinking tea green regularly is sure to prevent some cancer risks, high blood pressure, headache, diabetes mellitus and sleeping disorders.

Green tea has flavonoid and catechin, that helps destroy diseases and germs in the body.

Any tea is made from the leaves of the Camellia Sinensis plant. Some tea grades or brands includes the flowers, roots and buds including 10-15% long leaf.

This gives thea a special flavor and aroma.

Again, why drink green tea? There are other black or Oolong teas with some health benefits. But why the Japanese green tea?

What is unique about this oriental beverage? The days that anything herbal should be exclude from westernized institutions has gone.

Green tea benefits weight loss and reduction. Can this be true? I and you who drink the best green tea can put on a little weight here and there.

But control study has shown that Yame tea can actual help you lose weight. How far the claim is has a “mixed” result.

Scientists are still doing more research in this respect. The well known Mayo Clinic however, in its study of the issue has opined that this mixed result is “little to no benefit.” In other word, it can help reduce weight in certain persons, whereas it proves negative in other individuals. It is only in over weight persons that a more positive result is achieved.

However, the goal to lose weight in a moderate or average fat person can be achieved provide that:

· Green tea is drink regularly especially in the morning before breakfast on an empty stomach.

· A piece of fresh lime is added to the drink.

· The last cup is taken in the evening before going to bed.

· It is taken as a refreshing drink with a cup of cucumber when one is tasty instead of water as it has no energy value.

· Real green tea extract is taken along with breakfast or lunch.

· Three to five cups per day is drunk and no more.

· It is taken for at least four weeks depending on your body mass index until a change is noticed.

If you plan to reduce your weight on the basis of these facts, please see your doctor because some drugs can interfere with green tea and cause serious side effects.

The ginger root can be added to thea but if you experience unusually discomfort stop.

I had notice an extreme fat person lost weight by just drinking this beverage. I maintain my weigh by drinking same regularly.

There are many studies that agreed that taking tea regularly helps much in reducing weight. Much is still going on to find out more facts. The reason is that scientists at present do not know much as to how this comes about.

However, it can be safely assumed that since green tea has no energy value, plus the fact that a low calorie meal or fruits like a cucumber or water melon goes with it for breakfast or lunch do not matter in weight gain.

The Many Benefits Green Tea Offers

Green tea is a pure natural beverage. It has many benefits to offer. This article is not the place to go into all these benefits. It will be good to pin-point the most important gains or long time wonders of this oriental herb.

1. General bodily health: The existence of bioactive compounds in green tea tends to improved general bodily health. These bioactive elements contain excellent amount of vital nutrients for the proper functioning of the body. We have on the onset of this article mention the flavonoids and the catechins These are very powerful anti oxidants that destroy the free radicals in our body. At the same time, it protects body cells and molecules, kills disease and delays the onset of aging.

This is all the more reason why you should drink a cup of this liquid daily either alone or with a balanced meal.

Another very powerful compound Epigallocatechin-3-Gallate (EGCG) in the tea heals disease in the body. The antioxides has preventive effects on cancer cells.

When the free radicals run loose, they cause the growth of cancer. Cancer is one of the major causes of death in the world. A cancer cell multiplies rapidly. It affects both men and women. Children are not excluded in certain cases. Drink it regularly and you reduce your risk of developing certain cancer.

2. Improved brain functions: All teas have some caffeine. The more caffeine a tea has, the more it stimulates the brain for a response and this can be jittery in extreme cases.

The good news is that green tea has less of the caffeine in a tea! In a 1 g of tea the caffeine is half to that in a cup of black tea. This produces a mild stimulation of the brain to improve mood and vigilance.

In addition, green tea has an amino acid called L-theanine, which works in synergy with dopamine, another powerful ingredient to improve the function of the brain. This action has a long time effect in that it is carried into old age.

Thus, persons who continue to drink this elixir beverage maintain their brains bright into old age. Parkinson and Alzheimer’s diseases are unheard of in such drinkers.

3. Reduction of cardiovascular disease: Cardiovascular Diseases (CVD )is one on the many illness green tea battled against. CVD includes stroke and heart disease; and is one of the biggest killer diseases in the whole world.

Drinking green tea will lower the risks associated with CVD. The antioxidants in the green tea has a function of protecting the cholesterol and triglycerides from oxidation. This is another long time goodness that benefits elder persons into old age.

4. Type 2 diabete mellitus: some years ago, a research was done with some Japanese adults. These adults drink at least six cups of the tea each day. It was observed that the risk to develop type 2 diabetes was 33% lower for these adults who drink the tea, especially women.

5. Misceleaous health benefits:

· Prevents genital warts.

· Preventing dizzleness in older persons up standing for long time.

· Prevents bladder, esophageal, ovarian and pancreatic cancer in women.

· Low blood pressure in old age after eating.

· Maintain low level of cholesterol and triglycerides in the blood.

· Retard the development of Human Papilome Virus (HPV) cells of the cervix in women.

With the exception of type 1 diabetes, I have not experienced any of any of the illness above. I was a grammar school boy when I first experienced what diabetes mellitus is and I use green or unripe mangoes as a therapy and healing antitode.

I have a published hub on that story online with HubPages. I do not know they is ever such a product as green tea for I was brought up in a family that is addict to black and red tea and coffee.

Nevertheless, my first experience till date with this oriental beverage is paying off in good health.

The first lady I introduced this herb to is very fat and hypertensive. Her continue use of this elixir has enable her overcome all excessive fat, lower her blood pressure and trim her figure.

Statistics

Water is not a beverage. But is a most drunk liquid in the world. Next is tea, a natural beverage. The intrusion of tea from the orient into western civilization made tea famous all over the world.

EGCG is now drunk in all culture. EGCG initially command a higher price than the average person can afford. The low priced grades made it now a nice, refreshing drink for all.

Although people still drink coffee, drinking of tea has superseded coffee. This is the good news.

People drink tea all over the world primarily for its therapy value and health benefit, especially mental alertness.

There is no person in my house hold that did not drink best green tea. Exception should be those who have not know the beverage. I was once in such a situation until some five years ago that I got my pack of this green elixir. Introduce it and you will wonder how crazy the people take a liking for the drink.

Taking the USA as an example, 160 Americans drink tea a day. China is still home to the most consumer of tea than the rest of the world because these are traditional tea drinking society. But as per person, Turkey takes the lead followed by Ireland and the United Kingdom. That Turkey drinks the most tea in the world is still disputed by some authorities. Yet, Turkey is listed currently in numerous websites as a nation that drinks the most tea in the world.

Flavonoid In Nature And Green Tea

Flavonoids are a complex chemical compounds or plant pigments that gives plants and fruits its many various orange, red, pinkish, yellow colors.

Flavonoids are first called vitamin P but go out of use in the 1950’s. Flavonoids are found in many plants and fruits. It protects blood vessels from rapture and enhanced vitamin C intake in the body.

Hence, it helps protect the body against injury and cold infections. Additionally, flavonoid, further protects cells from oxidation and inflation of the body cells.

Practically, all plants and fruits has flavonoids. So they are found in berries, onions, tomatoes, oranges, tangerines, Flavonoids in green tea is higher in value than black , Oolong, red tea and all fruits and vegetables and beverages. This is what makes green tea unique and in a class of its own.

Chinese And Japanese Green Tea

Green tea originate in China. From there it was introduce into Japan. Chinese and Japanese green teas are both popular in all tea drinking cultures. Depending on characteristics, Chinese green tea seems to be more favored due to its high flavonoid content.

Caffeine green tea is used to treat illness or disease. Some have claim it reduce blood pressure and the blood sugar level in the blood stream. Some drink it to be mentally alert and improved the memory.

Did you drink it for only its health benefit? Have you drink it to threat a headache? Why do you drink Yame green tea? Is it for cold or cough? What type of treatment do you prefer say, for fever? Is it medical or herbal using Yame? What is your experience like and what is your approach to it?

I like to keep my blood pressure constant, so I drink it three times in the week early in the morning. Again, my blood sugar needs to be under control. A cup is all that I need.

Why Green Tea Is Important

Japanese green tea is getting more important nowadays. It was solely treated as an oriental drink; whereas, black tea is a westernized beverage like coffee. One usually takes a cup of this bitter drink without sugar or milk.

This released much of its medicinal and healing properties into the body. Green tea is now the subject of “raw material for extracts used in various beverages, health foods, dietary supplements, and cosmetic items” that is being subjected to numerous scientific and material studies in determining the extent of its long-purport-health benefits.

It is significant to note that the most essential factor in the green tea complex is its flavonoid content.

How Green Tea With Fresh Fruits And Green Leafy Vegetables Helps You Reduce Weight

Water is not a beverage, but is consider as food by some authority. A Cup of cold water has no energy. It can be employed in reducing weigh of a person.

They are certain class of beverages that has no calories at all but are okay when used in conjunction with certain fruits and vegetables that have low calorie. Green tea is one of those.

Drinking plenty water along with your meals ensured less of the food is consumed. And hence, the energy value of the food intake is low. This principle can be use in the case of green tea. The only utility that water has for the human body is the dissolution of waste matters and flushing out same from the body. This is its primary function.

The other is solution and absorbing food nutrient into the blood stream. If plain pure water aid in weight loss, best green tea with all its nutritional value is much better. I can show how here.

Some fresh foods like carrots, cucumbers, fresh tomatoes, water melons and limes have very low calories.

This also means they are low in Glycemic Index (GI) and Glycemic load (GL) respectively. The fruits mention above has a GI of between 1 and 50. Vegetables like onions and are also low in GI and GL.

All said, we have to take a meal that is well balanced. Otherwise serious health issues will result.

Fresh Fish Green Tea Fresh Fruits And Fresh Vegetables

A simple meal consisting of fresh fruits, fresh vegetable, fresh fish and nuts will make a balanced meal for the purpose. We had already made a cup of the tea. Let’s make our meal period. But note that any simple meal can be made to fulfill our aim, provide you choice your ingredient from the various food groups.

Ingredients

· Fresh tomatoes ¼ cup.

· Cucumber 1 cup.

· Onion 1/2 cup.

· Green chili 1 piece.

· Red chili 1 piece.

· Garlic 1 lobe.

· Dry ginger ½ teaspoon.

· Dry chili ¼ teaspoon.

· Dry peanuts 8 g.

· Fresh sardines and mullets 10g.

· A pinch of salt.

· Peanut oil 20 ml.

Instruction

· Make one cup of green tea as usual.

· Prepared the fish or use can subt.

· Chop onion, tomatoes, cucumber, chili, garlic and vegetable.

· Put all this in a clean bowl.

· Wash and clean frying pan.

· Turn on cooker.

· Put frying pan on heat.

· Put oil in pan.

· Put peanuts in frying pan and stir for two minutes.

· Put the chopped onions, garlic and chilis, etc and stir for one minute.

· Add salt, ginger and red chili powder and stir again for one minute.

· Put in the fish and vegetable. Stir thoroughly again for one minute. It is done and removed from heat.

· Serves one person.

Such a nice small diet taken with one or two cup of green tea can lower weight for a person.

Top Facts

· Green tea is the best of all tea brands.

· The main food and health ingredient in green tea is its abundant flavonoid content.

· It is an excellent beverage for the treatment of illness and can be consume to prevent disease.

· Tea originates during the Shang Dynasty in China.

· Emperor Shennong 2737 BC is the founder and father of tea drinkers.

· Green tea has a higher flavvonoid content than any other teas.

· Flavonoids are abundant in nature, especially in green tea. It protects cells and body tissues.

· Chinese green tea is most popular than Japanese green tea.

· It is subject to debate for and against green tea to lower a person weigh.

· Green tea is best taken without sugar and milk. But citrus fruits like lime and lemon, and certain green leafy vegetables such as mint can be add to the drink to enhance the flavor.

· Its extracts are widely used in research and industries as raw materials in dietary supplements, beverages, health foods, cosmetic, etc that is still being subject to much scientific and material tests.

· The high grade tea costs more than the low grade ones.

Summary Of Key Facts

· Tea is the most drink liquid next to water.

· Green tea has many therapy uses and healing benefits like treating high blood pressure, reducing sugars in the blood stream; it benefit mental alertness and mood, improved the memory and thinking; and prevent Parkinson and alzhemer disease, especially in old age.

· Regular drinking of green tea will prevent and destroy certain cancer cells in the body.

· Japanese green tea is not a sole remedy for good health. Other ways to keep the body in sharp including regular exercise three times in the week, a good balanced meal, sleep, relaxation and a check up with your doctor.

· Other health benefits of thea include reduction of cardiovascular disease and good dental care.

· Pregnant mothers should avoid the tea at all cost as it can lead to aborting the foetus. Nursing mothers too avoid drinking green tea during breast feeding period as it can have an undesirable effect of “jittery” on the growing baby via, the milk.

· You can add lots of milk and sugar to loose green tea, but you may lost most of the natural goodness in the tea.

· Green tea is always added to super foods and in the juice industry.

· Adults should not take more than five cups of the beverage in a day because it can cause side effects of headache and sleeplessness.

· Three small chops a day will do better for you to lose weight than three big ones with bodily exercise.

· Combination of green tea with certain drugs is risky. Consult your doctor.

· Green tea or EGCG now comes in differing packages of the same half or full of the same high grade. The higher the grade, the better the medicinal and nutrient content. A twenty-five percent and higher is good.

· Some EGCG now comes with added flavor of lime, rose hip, pineapple, tangerine, etc. I only recommend pure green tea. You brew yours then cut and squeeze a lime or lemon into your tea. Any alkaline fruit will do. Those added flavors are nothing more than chemical additives. Adding real natural juice to the tea makes the combination work better in synergy.

Recommend reading

· Green Tea For Weight Loss: by Carth Wong.

.http://greens4food.blogspot.com

Readers are all welcome to ask questions on any issue that is not clear in their comments and I will respond to all issues.

How Effective And Safe Is Green Tea

On all indications, tea drinking is safe. Yet certain persons cannot tolerate the flavor and caffeine content. The effectiveness of the tea has been grouped under the following heading below.

I am incline to opine that if a person can stand the tannin in a black , red tea or coffee, I cannot see any reason why green tea should be much of a problem. Green tea has tannin too which could be much safer than in black tea.

The only issue I see is the bitter taste. Pinched a salt and slice a lemon or lime into the tea, and it tastes nicer.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015.

Three Physical Activities That You Can Do Without Part2

2015-08-05T11:59:00.004+01:00

http://greens4food.blogspot.com

This is part two of our story. Enjoy.

Walking

Walk is very easy. Nearly every person can walk. Exception is the physical challenged ones in the leg or hip. Even a slight deformation like inequality in the length of the leg can enable a person to walk.

Many a person will not like to walk a short distance. Because transportation is cheap, you paid a small fare. You get to your address within 10 minutes so to speak.

But do you know that you can walk ¼ of a mile within 20 minutes?

A brisk walk can cut down the time to 10 minutes.

I am not saying that you should not drive your car or take a taxi, a bus, to such a small distance if time is not on your side.

But make walking a part of your physical activity.

Walking will benefit you more than cycling.

Now, take a brief walk round a football field or a law tennis court if it is nearby.

Or else, take a brief brisk walk round the country side and enjoy the natural scenery.

I remember my second daughter getting up to walk. In fact she showcased it so well that it was a thrill to me and others.

A brisk walk includes taking a wide stride and swinging the hands that do some good to the shoulder as well as the chest.

Take a good look at competition walking or Olympic meet. See how the competitors move their body. Even the neck is brought into vital play. Your entire body will benefit from a brisk walk.

The immerse benefits you get from walking as an activity included:

Your legs become stronger. The muscles of the thigh and ankles become well develop and coordinate.

Your hip bone becomes strong. It is the hip bone that supports the upper part of the body.

Walking as an exercise increased the heart beat. The rate of breathing in and out increases and thus, the lung is supply with more oxygen and blood. This eliminated waste matters like carbon dioxide from the body.

More benefits that you derived from walking include increased energy output.

Your digestive system will work well and digested your food well. After two hours or more of taking a meal, a short walk round the country side will impact more health and nutrient benefit to the body.

Start walking. Coordinate it into your exercise plan. Make a sound plan to walk round a school compound, a church yard or a short street to and from in the morning before taking your bath and going to work.

Or you do it in the evening before watching that streaming video on scream.

You can wear anything you like to go for a walk. But avoid bikinis.

A pair of tennis shoes with a short and T-Shirt or a jogging jersey is idea.

In actual reality, you can wear any comfortable clothing that suits you for a walk.

Jogging

Jogging or slow running befits personal health. It is a world in itself. Welcome. Its many and varied benefits surpass other running activities.

I jog regularly once in the week. I jog ¼ of a mile because I have other bodily activities like swimming incorporated into my weekly exercise routine or experience.

On the last Friday or Saturday of the month, I jog a mile.

It takes me at least 60 minutes because I go briskly and slowly.

You should learn to make jogging into your exercise plan.

As an example, I scheduled Mondays for jumping jack, press ups and downs and push and pull, etc. These are exercise that I and you can do in the living room.

Wednesdays are more of a body building. On Thursdays, I find time to relax my nerves and muscles on the river. In other words, I go swimming.

My friend, I do not know about you.

How you plan your physical activities is up to you. It is at your convenience.

Jogging will benefit you more if you go slowly and briskly, provide you jog more than half a mile in the week. But begin with ¼ of a mile or less. This loss the joints and muscles of the legs, tights, hips, and so on.

Otherwise, you may feel very uncomfortable with joint and muscle pains, including the chest and heart pains.

Remember a sound physical activity do not give pain to the body. It brings with it sound health benefits.

Here I recalled the first time I jog more than a mile in preparation for a local cross country marathon. Although I made it, I feel pain all over my body, especially the ankles, legs, muscles, joints and had a hard time finding my breath.

I went to see my doctor for medication. Prescription including pain killer were prescribed for me. I got some relief. I never has venture so again without some warming ups before any form of bodily exercise.

Do not jog if you cannot take a short walk.

The risks are heavy on the negative side.

It can result in heart failure in some cases.

It can end in fainting and or mental disturbances. In one cross country race, one runner fainted and kept shouting “Olotu, Oloto, take time.” Olotu was my History teacher. Whether the runner had a grudge against him, I do not know. He was taken to hospital and given a syringe shut, and became calm.

I have seen it happen more than once.

Try jogging for only ¼ of a mile or less to begin with. This will prepare you well for the next level.

I prefer to go jogging early in the morning. Some prefer the evening when the over head sun sink in the horizon.

Whatever your preferences, jog morning or evening, once or twice in the week.

A fat person can use jogging to reduce weight, while a thin person can use this tool to build strength and stamina.

Provide this is done twice a day morning and evening; and twice in the week. One should schedule certain day say Tuesdays and Thursdays on a regular basis for these actions or the plan to loss weigh will be a failure.

What gains do you get from jogging apart from losing weight as mention above?

Transportation of blood and food nutrients all over the body is assured. Digested food material including oxygen is distributed freely round the body.

It reduced educed cholesterol in the blood. Unwanted cholesterol and fat in the body is breaks down or it is burnt and oxidized to release energy for other bodily activities.

Jogging builds stronger bones. Jogging is more powerful than walking. The more you jog regularly, the stronger and more powerful your bones become. Osteoporosis is thus eliminated.

Jogging brings with it the benefit of mental alertness. Jogging will enable you to be more mental alert. You think straight and positive.

It reduced heart disease. Heart related disease like diabetes, high blood pressure are done away with. Your heart beat will become regular, and hence, low blood pressure is eliminated.

Jogging induces relaxation. After a jogging session, you can rest well and relax.

Think of a good outfit to go for a jogging. A pair of tennis shoes with soaks is okay.

Wear a long sleeve jersey with matching trousers. Your jogging suit should be comfortable. This will keep your body warm and prevent a cold seizure if you are jogging early morning.

Shorts are idea for jogging in the evening if the weather is hot or rather warm. Otherwise, wear a long sleeve jersey with a trouser and matching pair of tennis shoe as said above.

The story so far can be useless if we do not think about food to eat.

Have a well balanced meal including fruits and vegetables two hours before attempting any of these activities.

Tip: do not do any of the exercise immediately after taking a meal. If you go swimming straightaway after a meal, you are likely to be drowned in the water, no matter how good you can swim. So take plenty of time at most two hours to rest before major exercise.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015.

Three Physical Activities That You Can Do Without Part1

2015-08-05T11:44:00.000+01:00

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Physical activities are for developing the body. They give sound healthy benefits that befit the organ, nerves and muscles of the body.

Without these, the body tends to degenerate. Muscles for example lose their tone.

The three physical activities below will suit all round body development.

You cannot do without them. There seem to be natural as the fresh air you breathe daily. You can add your favorite, for example tai chin and or aerobic dancing as supplementary.

Welcome to the world of physical activities and enjoy.

Swimming

Swimming can be fun. But it can be intimidating if you do not know how to swim.

When you swim, every muscles of the body must be brought into action.

In reality, there is no exercise that benefits the body more than swimming.

You disagree? Okay. Take cycling. It is a sporting activity that is exhilarating and gives thrill. What part of the body that is very active in the event? It is the legs.

The arms and hands stay stationary on the cycle handle. Pedal action from the legs benefits the trunk more. But it transported mostly blood flow to the rest and upper part of the body. It also has positive effect on the upper part of the body in an indirect manner, for example muscle toning. So much benefit from cycling.

In swimming, the legs, hands and arms are employed to move forward, backward or static.

Compare these two activities in terms of dynamic action and your will and see that swimming is a plus.

Because the arm, shoulder and leg is brought into play.

Benefits Of Swimming

The best benefits that swimming released to the body include the following.

It increases the rate of heart beat.

Swimming relief mental tension and so induces relaxation.

It cools the body during a hot climate.

Swimming gives relief to arthritis and rheumatoid pains.

Post traumatic therapy.

Hydro therapy.

Welcome to the world of swimming.

Learning To Swim

Learning to swim is easy. It gives fun and leisure.

The challenge is that most people do not know how to breathe while under the water.

How do we breathe while under water?

This is even much easier than the swimming action itself! Learning to breathe under water is fun! It is easy as adding 1 and 1 to get 2.

A simple action of breathing technique will be demonstrated here. Take with you a big bowl ¾ full of water. Now take a deep breath (do not breathe out) and immersed your face in the bowl of water.

Breathe out through your mouth if you cannot breathe out with your nose while your face is immersed in the water. Some find it hard to breathe out though the nose while immersing the face in water. Continue to breathe out via, the mouth and notice bubbles rising as you breathe out. While you breathe out, you also at the same time breathe in air indirectly in the water. This is one way swimmers breathe during a swimming meet.

Practice this exercise anytime you take a bath. Become use to it. By the time you find yourself at the swimming pool, all hassle about breathing under water during swimming is gone!

Floating

Okay, next learn to float.

If you can breathe under water or above the water but you cannot float, you can’t swim period.

Learning to float is much easier than breathing under water.

Here we go. In a big bath, fill water to ¾ of level. Lie with your hands by your side with head raised but shoulder under water. Do not attempt to raise your legs. The body will float. We called this a back float.

You can even do this at the shallow side of the swimming pool or the river or beach.

Stand and check if water is at hip level. Now, place the palms of your two hands at the bottom of the swimming pool. Keep your shoulder under water. Your body including the legs will float. This is a front float.

How about moving forward with the palms like a wheel barrow? Move one hand forward palms down one after the other. Do this for some time and have fun. Then see if you can alternately kick the legs up and down in the water, but do not raise the legs out of the water. You will fall forward because the kicking propels your body forward. Just blow water out with your mouth and maintain your breathe.

If you can ride a bicycle, and who does not these days? You can do this pedal action in the river or the swimming pool.

Stand in water that is at chest level but below the shoulder. Lift one leg up and bring it down alternating one leg after the other like the pedal action on a bicycle. The palms of the hands likewise cupped to paddle the water up and down. As you paddle with one hand, bring the other up between the chest and the belly button level like the leg actions. This will keep you stationary on the water. With head above water, you can thus breathe in and out normally as on dry ground.

A simple action to begin swimming I like to introduce is the dog paddle. Every person can do the dog paddle. You breathe with your head above the water like the pedal action above.

Like as said earlier, the pedal action keeps you static in the water. You are at a vertical level. Now if you thrust the hands forward and continue the pedal action with the palms cupped, and at the same time kicking the legs into a push and pull action, you are likely to move forward. You are now lying horizontal in the water. This is the dog paddle. This is how a dog swam across a lake or small river or stream.

If you think you have learn to breathe, float and swim by reading this story, share it.

Other benefits you get from swimming is large or strong muscle development.

Swimming Outfits

Many and varied outfits are available in most sports shops.

Women war variety of swimming trunks, but especially bikinis for this.

Men wear boxers or pants. Some men wear swimming jerseys.

Children can wear pants and swimming trunks in all cases.

To your good health!

Advantages And Benefits Of Swimming And How You Can Learn To Swim Part2

2015-08-04T11:18:00.000+01:00

Learning To Swim

Step One: Get A Good Coach.

A swim instructor or teacher will be able to give you a lesson on swimming. A friend who can swim can even teach you the ropes. How about taking your swimming lesson from your partner?

If you are an adult, you need at least an hour per session. Children from 6 to 12 years will need 15 to 45 minutes.

There is no standard instruction as to how to learn how to swim. Instructions may differ, but the arm strokes and leg kicks for competitive and all swimming are the same.

Your first lesson should be how to breathe while you are immersed in the water. How do we breathe under water?

We breathe with our mouth while under the water like a fish. This is called buccal breathing.

Begin in shallow water. That is, water in which is knee or waist deep, and you are able to stand.

Step Two: Get Comfortable In Water

Breathing Lesson. A breathing lesson I found useful is to fill a bucket or big bowl with water.

Now, take a deep breath. Immersed your face in the bucket or bowl of water and breathe out with your mouth. Note bubble forming out as you breathe out. Breathing out with the nose seems to be hard with most people, so breathe out with the mouth.

Do not swallow any water. Continue to breathe out and in with your mouth two more time while your head still immersed in the water. Rise your head and rest.

Do this two more time. Do it whenever you take a bath until you can breathe out and in comfortable with your mouth.

The next time you are in shallow water, or a swimming pool, immersed your head and practice breathing in and out with your mouth.

A fish has no nostril but breathe in and out with the mouth.

Toads use the same method.

Start with a moderate depth say waist or chest deep that you can stand. If there is a mistake or misshape, you can stand up to breathe normally in such a situation.

This is how you should breathe when you are completely immersed in the water, buccal breathing.

Later, we will see how breathing can be integrated with arm strokes and kicking movements.

Step Three: Banish Your Fears Of Water.

Why people are afraid to swim is because of drowning. They cannot breathe under water. They do not know how to breathe under water. This is the all basic fear. Now you do know how to do it prettily good.

Next, never go for swimming alone while you are in the learning stage. But you go with your teacher or with a good and strong swimmer. It is much better to go with group of swimmers who knows what there are up to.

While getting used to the water, do not swim in running water. You will not know what to do in a critical condition like an undercurrent drift.

Do not swim during a bad weather; and in water that is extremely too cold because your leg and arm muscles can fail you when they get rigid. Even your breathing under water will be short due to the cold. You will have a hard time to paddle yourself out of the water.

Step Four: Learn Floating Techniques.

In water that is at waist level, place your two hands palms down a foot away and your legs will float.

You can use your hands to move like a wheel barrow, while your legs still float. Enjoy the fun for awhile!

If you like, you can alternately kick the legs up and down in the water. This is the scissor kick.

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This will propel you forward and your hands get off the bottom of the pool!

The fall only tells you that your hands need to be employed to continue to move forward.

Alternately, hold the side of the swimming pool arms apart, and allow your legs to float. In this posture, you make a T shape with your body by straight out your legs.

It is optional to wear a goggle during a swimming session. It let you see clearly. But you can open your eyes under water and swim.

More Floating Confidence:

The Mushroom float: Easy come and easy go with beginners. Water should be at chest level.

Shoulder should be under water while the face is submerged. Clasp your knees with both hands. Your body will swirl forward and float. Your back appears to break the surface of the water.

The Front Float: You stand in water chest level, facing the side of the swimming pool or bath with both hands holding the rail. Breathe in and lower your face in the water for 2 to 3 seconds. Your legs will float effortlessly.

If you tuck the legs under the body and try to sit down, you will get to the standing position.

Always keep your shoulders under water which is shallow or chest level. This will make your body easy to float.

There is nothing for you to do and make your body float in water. The trick is that your body

submerged completely in water and it will float effortlessly. That is why water should be at waist or chest level (and above as we advanced). As we duck under, the body effortlessly floated on its own!

The Back Float:

Water is at waist level.

Take a deep breath and hold.

Keep the shoulder under water as in the front float.

Keep the back of the head under water.

Always look toward your toes.

Avoid sitting at the bottom of the pool or shallow water and you should not try to lift the body and legs. Let the water support or do this.

Breathe out and breathe in again and hold.

If you breathe out and do not breathe in again your body will go under water.

The breathing in seems to inflate the body like a rubber balloon or tube.

This technique will help you relax or sleep on the water like the dead man posture! Breathe in and hold your breath. Straight your legs and keep your arm parallel to the body. Stay floated.

Threading Water

Water should be slightly above chest level but below the shoulder.

Stand strait or vertical.

Raise one leg up and try to lower it while you raise the other like you are trying to ride a bicycle.

Your hands likewise should be cupped and paddle the water up and down.

The arm motion balanced the leg peddle and you stay floated upward without any forward, backward or side movement.

Notice that I had not introduced any floating gear so far. My conviction is that one should learn to swim without the gears. It can be introduce if the learner had a hard time understanding instructions.

How You Can Learn To Swim The Breast Stroke

The breast stroke is one of the first strokes good for beginners in competition swimming. But competition swimming is hardly our concern here.

What matters is its importance in swimming like observing a sinking swimmer; and swimming on to save that life.

Again, the breast stroke is slowest of all the swimming strokes and can be use in a leisurely and relax manner in water.

It is the most popular of all swim strokes.

Three movements are all that it takes to make the breast stroke to success.

It is a hard stroke. All movement is done on the belly or breast with a fish-like stream line body.

In competition, if you miss one arm or leg stroke you stand disqualify, even if you come up tops!

First, is you press down and out. The body must be in a glide position in the water. You dive in straight out your hands and legs.

With your arms press down and out, take a dive and your head should be slightly above the water but face submerged. Keep both legs and arms straight together. Let the body glide awhile. In this way, the body is in a straight line or stream line posture. Keep the head always above water or submerged it slightly above water and look straight along the surface of the water.

Next, with the cupped hands, pull the hands, pull the arms downwards and outwards, and breathe in through the mouth.

Two, arms and legs bend. Bring or press your hands towards the body; and at the same time, draw up the knee toward the body and spread or open it outward apart so that a drag or slow down motion is avoid.

Third, is the glide. Arms and leg motion completed action and the body results in a glide position again as the beginning above.

Here you breathe out via, the mouth and nose.

After allowing the body to glide awhile, continue with step two above, for another glide and so on.

Then take your rest if need be.

This is the breast stroke technique of swimming.

To your good health and swimming fun!

Advantages And Benefits Of Swimming And How You Can Learn To Swim Part1

2015-08-04T10:46:00.004+01:00

I like to say that I love swimming. Do you love this activity?

Swimming is one form of a physical activity that builds a strong body.

It is an all round body workout. It builds and keeps all major muscles of the body arm, shoulder, neck, chest and heart, lung, waist, hip and leg strong.

When you swim, your arms, legs, shoulder and head do all the movement and propel you either forward or backwards in the water.

When you thread water with your hands and legs, you stay stationary or vertically on water.

I love swimming. I like to swim regularly.

I would rather love to learn to swim competition than to learn to run a sprint because of the injury that would involved on an unlucky situation. Since, a sprinter can fall and be injured.

I have seen a law tennis player fell and break an arm or a knell.

I have seen a runner or jogger fell and hit his/her face on the hard ground and sustain some wounds or few bruises here and there on the body.

I have seen footballers, professional or amateurs, break they legs during a game of soccer and doctors put them into the wheel chair or on crunches.

Where does swimming come in here in the picture?

A good swimmer on a playful situation with a swimming partner and is push into the water. During the fall, the water cushioned his/her body against any injurious impact.

It is very hard and rare to get any harm during a swimming session. Even if you had not done some warm ups before the swim, injuries like a sprained back, arm or leg is rare.

But all said, it is better if you do some warming ups as in all bodily activities.

I had not seen any good swimmer get hurt during a swimming competition or water activities.

Drowning in the water is not an injury. It is an accident.

Accidents are caused by many factors, primary negligent. Recently, four year old toddler get drown in his parents swimming pool few minutes after his dad take a leave from him!

It is natural for the boy to move toward the pool or water! Learn more below.

His dad should not have left him alone without a caretaker or protective swimming float

Miebakagh

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on the kid.

More so, it seems the boy had no swimming lessons.

From a year, children including toddlers can be taught how to swim in shallow water. This is good news indeed.

A good swimmer will take all the necessary precaution as not to be drowned whether in the swimming pool or the drifting river.

Drowning in the river is always associated with persons who do not know how to swim. A person learning how to swim but goes alone without his/her teacher can be drown either in the river or swimming pool.

A traveler crossing a river can be submerged if cannot swim when boat capsized.

This is all the more reason why swimming floats should be at hand for travelers crossing a river who do not know how to swim.

The advantage of swimming over all other physical activities is that it is not connected with any bodily damage.

7 Benefits Of Swimming

Swimming has many benefits. These are state below.

· Post injury therapy. Are you a jogger or footballer? Do you play tennis or you are a cyclist? Did you sustain any pain after the playing session? Did your coach or teacher advice you to go for a swim for a post injury therapy? Swimming will impact healing therapy on that sprain and speed up the healing process! Most good coach usually told their students to go for a swim in case of a wound.

· Swimming benefits the heart. During a swim, the heart rate speeds up. There is an increase rate of heart beat that takes some stress off the mind and body.

· Consequently, swimming relaxed the mind and body. When you swim regularly, all stress and tensions in the mind and body finds an outlet and go away! You can relax well and even sleeps better.

· Low impact therapy. I mentioned earlier you are playfully pushed into the swimming pool or a river and you fall on the water. Or you dive into a river. But the water cushioned your body on the impact generated. The trauma you would otherwise sustain on landing on a hard surface or ground, while landing on the water is zero!

· Strong muscle development. Swimming builds all your body muscles. When you swim on a regular basis, your arms, neck, shoulder, hip, waist and legs do all the bodily movements in the water. This guarantee all round body muscle build up.

· Swimming relief arthritis issues. The Arthritis Foundation recommends swimming as the best type of therapy for stretching muscles, strengthening muscles and an aerobic exercise. Swimming in the open water or the swimming pool will give all the three benefits mention here.

· According to the Center of Disease Control (CDC), if a pool is heated to warm the water, the warm water will help loosen the stiff joints. Persons with rheumatoid arthritis also benefits from this; and water based aerobic exercises improves stiffen joints and relief one from osteoarthritis pains.

Why Physical Activity Or Exercise Of Any Form Is Important To Your Health And Well Being

An active physical life is a sigh of good health.

A person in pain or who is not feeling well cannot be active. Life may slow down on such limitations.

So physical activity or exercise in any form is important for:

· It can improve the quality of life.

· It reduced the risk or tendency to develop certain diseases like type 2 diabetes. Certain cancers in men and women, and cardiovascular disease or heart disease.

· Your blood pressure if high is reduced and becomes normal.

· Your blood cholesterol is reduced.

· Your bones, muscles and joints become strong, and the risk of osteoporosis is reduced.

· In old age, you become better coordinate and balance, lowering your risk of a fall.

· You will recover easily from periodic hospitalization.

· You will feel better and in a better mood; and much more relax and sleep better.

· You will maintain a healthier state of mind. Physical activity of any form helps dispel depression of any kind by blocking negative thinking and distract people from unnecessarily worries.

How You Can Learn To Swim

To begin with, you should have a few swimming suits. Most sports shops stocks various swimming materials boxers, bikinis, pants and swimming trunks that are suitable for men, women and children.

Choice the ones that is most comfortable to you even the color of the clothing is a personal preference.

Swimming comes in many styles like the crawl or free style, the breast stroke, the butterfly, the dolphin and the

Swimming can be an intimidating task.

But it is easy to learn to swim.

Take a small or medium size basin and half fill it with water in front of a crawling baby, some three yards away.

You will see the baby moves toward the basin of water.

My dad was a washer man dry cleaner. I was told he put me in his washing bath with some water to distract me from him. I later realize the rivers, streams and lakes become my friends early in my life.

So, swimming becomes an integrated part of my life.

It is natural for the baby to move toward the water, because the womb in which babes are formed and developed is its natural environment. It is full of water in which the baby made first home. The child will try as much as it can to get into the water and have some fun.

Learning how to swim can save a person life if ever one is stuck in water like the situation of a boat capsizing.

So the basic thing to do is to get comfortable in the water and have fun. Play around in the water like our baby friend above; and then learn all the simple and basic breathing and strokes techniques.

You are nearly done and can get swimming soon.

Good luck to your swimming adventure!

Your Blood Pressure And Your Health

2015-08-04T10:09:00.000+01:00

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Your blood pressure has messages for you. At most, three messages affect your overall health in this.

The message may be that your blood pressure is high.

Your blood pressure can even be low.

Thirdly, your blood pressure can be normal, which is the idea blood pressure for a healthy life.

Have you ever take the trouble to go and check your blood pressure with a health worker or with your doctor?

I regularly go to check for my blood pressure readings two times in the year.

You should check your blood pressure too.

195 over 100 is a high blood pressure reading.

But what is a high blood pressure?

When your heart beats, it forces blood all over your body. This movement that forces the blood all over the body is a blood pressure.

In scientific, medical and clinical circles, blood pressure is taken in two readings or numbers. The systolic and the diasystolic.

The systolic is the higher reading, while the diasystolic is the lower reading. When a health worker takes the readings, the systolic is always over the diasystolic.

If the upper or systolic reading of your blood pressure is 100 and the lower or diasystolic reading is 80, your blood pressure is 100 over 80 milimeter of mecury.

So, your blood pressure will be expressed as 100/80 mm Hg.

A 190/120 reading is a high blood pressure. 100/75 is normal and safe. 80/65 is low blood pressure and calls for medical attention or medication.

A blood pressure that is low is fatal as a blood pressure that is high.

It has to be raise to a normal and safe level.

Likewise, a blood pressure that is high and extremely high is a sign of ill health.

You should go for regular check up to determine if your blood pressure is low, high or normal.

A good diet along with good medication will make it normal.

Blood Pressure Challenges: Every person has a blood pressure. All adults, youths, kids and babes have a blood pressure. Even an animal has a blood pressure. But we are here concern with human beings.

Cause Of High Blood Pressure: High blood pressure can be caused by many factor.

1. Food And Nutrition: The food a person eat is a factor in raising the blood pressure above the acceptable normal level.

Too much carbohydrate, too much fat and too much protein will raise the blood pressure to a higher level.

Refined carbohydrate like white sugar is a primary cause. All refined carbohydrates will raise the blood pressure. White flour for making bread, biscuits and cakes are examples. But white flour is available to be mix with brown flour to strength the low gluten content in brown flour.

Whole food carbs like ripe mangoes, red oranges, and red potatoes can likewise raise your blood pressure.

This is because the food has a high Glycemic index (GI).

The rate at which they are oxidized to released energy is high in the blood stream and is very fast. So, these should be eaten sparsely.

In contrast, eating them half in raw state will not raise the blood pressure.

In other words, one should not over cooked potatoes. All refined carbs that are over cooked will raise the blood pressure.

To be on a safer side, check the GI of your favorite fruits and vegetables. You can have a fairly good idea as how to take good care of your blood pressure.

The so called white refined carbohydrates should be used as minimal as possible. These white biscuits, white breads, white rice are still necessary but plenty of fruits, vegetables, nuts had to go with them to make a much healthy meal.

2. Lack Of Regular Exercise: Exercise will burn fat in the body. Lack of regular exercise means more fats along with certain wastes is being regularly deposited in our body. This will increase a person weight. Thus, the gain in weight will raise the blood pressure.

A short brisk walk round a football field is a good outdoor exercise. Swimming the open water or in a swimming pool if you can swim is a good physical activity that will help reduced your weigh and lower your blood pressure if it is high.

Indoor exercises like the press-ups and down, push and pull, and the jumping jack can be done just for only 10 minutes on certain fix days and those can be fit your health.

Other Ways To Lower Your Blood Pressure

You should half your intake of red meat, beef and all solid fats as margarine.

· Eggs are good foods. The solid in eggs is good. Too much will raise the blood pressure.
Reduced eating of eggs to two, two or three times in the week.

· Reduced your drinking of alcoholic beverages or have it with lemon slice.

· Increased your consumption of sardines, mullets and salmons. All fish that has the omega fatty acid -3 and -6 are good. These fatty acids are factors in reducing your blood pressure.

· You can enjoy lean meat freely like sardines.

· Vegetable proteins in the form of pulse should be a regular feature in our meals. Fresh corn is a good source. So, is lentils and whole wheat.

· You can substitute vegetable oil and fats to animal fats and oils.

· Eat a healthy diet always that is rich in natural minerals, vitamin and photochemical.

For example, here is a recipe for a potato fries that will help reduced your blood pressure.

Ingredients

· 4 fresh medium size mullets.

· 4 fresh sardines.

· 1 medium size fresh potato (sweet, Irish, or any potato of your choice).

· 3 big onions.

· 6 lobes of garlic bulbs.

· 3 piece green chili or green cayenne pepper.

· ½ teaspoon ginger powder.

· ¼ teaspoon dry chili powder.

· ½ cup fresh peanuts.

· ½ cup breadfruit (Parkinson).

· ¼ teaspoon salt.

· Fresh curry leaves.

· 1 semi ripe mango.

· 4 tablespoonful peanut oil.

Instructions:

· Descale the mullet and sardines (use canned substitute if fresh items is not available).

· Removed the dirty inside.

· Wash fish well in clean water.

· Salt the fish with two pinch of salt.

· Light stove or cooker and turn to low heat.

· Put on clean frying pan.

· Put 3 tablespoonful peanut oil and warm.

· Put the fishes into the frying pan and fry for 7 minutes. Turn the other side and fry again for 5 minutes. If using canned sardines, put fish in frying pan and warm without oil; and use the sardine oil to cook the other items.

· While the fish is cooking, wash the potato with sponge. Use knife to scoop and remove any hard surface. Do not peel. The skin of the fresh potato has factors in bringing down your weight and controlling your blood pressure.

· Slice potato into thin chips

· Salted this with two pinch of salt.

· Removed the fish and add 1 table spoon of peanut oil.

· Peel the onions and garlic and cut into small chunks.

· Wash the chili and cut into piece.

· Pour the potato chips into the frying pan. Add three tablespoon peanut or olive oil with same amount of water and cook for three minutes stir all the time.

· Add the nuts, onions, garlic, chili and curry leaves and cook for 3 minutes.

· Add 1 table spoonful of peanut or olive oil again.

· Cut semi ripe mango with skin into small piece and add to the cook stir well for2 minutes.

· It is done.

· Put into eating pan with fish.

· Serves 2 persons.

· You take it with a cup of black tea plus a cube of sugar and milk for breakfast or lunch.

Health Benefits Of Recipe: The health benefit to get from this recipe are

· Lower your body weight since your calorie intake is low.

· Your blood pressure is reduced since your weigh is reduced.

· Regular taking of such a meal either as a breakfast, or lunch or supper will regulate the blood pressure.

· Thus, high blood pressure is prevented.

· The meal is full of natural goodness.

· It will prevent diabetes mellitus.

· It will increase and sustain your energy due to the numerous combinations of the various natural synergy items.

Alkaline Foods: food groups, fruits and vegetables, including nuts, herbs and spices that keeps the blood stream alkaline, are called alkaline foods.

· The list will include all fresh or dried fruits.

· All green leafy or greens when half cooked in raw state.

· Spices like green chili, fresh curry, onions, garlic and chive.

· Peanuts, walnuts, pine nuts and cashew nuts.

· Tubers like yams, potatoes and cocoyam in their skin.

· Cereals such as brown rice, bean, pea, bread fruit and lenticels.

Taking some of these food items in a meal will lower your blood pressure.

Food Items

Most of the food we eat are classified into carbohydrates, fats and oils; and proteins.

1. Carbohydrates or carbs for short, when cooked and eaten with their skin like cocoyam, yams and potatoes, gives an alkaline effect in the blood stream. Without their skin, they form a highly acidic platform that brings in ill health like headache, diabetes mellitus, and thus, unnecessary gain in weight with flabby body tissue that shows prominently well on the waistline, belly and check.

· Yams, potatoes, cocoyam should never be peel. Just discard the outermost brittle layer. The fresh outer skin contained the mineral matters, vitamins, some fats and proteins. Doing away with all these leaves the carb or starch in an unbalanced state that breeds disease and ill health in the human body.

· Rice is another carb food group that is always eaten in many house hold. Brown or unpolished rice is much better. It improves good health. Partially polished rice retained most of its natural nutrients.

· Process wheat that has been turn into white flour, pasta, macaroni, spaghetti, noodles, has all its essential nutrients removed, and additives added. Chemical additives and preservatives added. These are in the same class as white bread. Recently, some nutrition expert opinioned that due to the chemical additives in these foods, they dare not eat even a bite of these products! Not even an instant meat roll or hot dog!

·Those who advocates that the skin of any carb, fruits, roots should be discard completely because they are hard or tough has yet to realize the place fiber or bulk plays in human digestion. It help the movement of digested foods in the bowel.

2. Fats help maintain good body heat.

· Animal fats: Meat or beef is my best animal fat. I enjoy it like any other person.

· Vegetables fats: Peanuts, breadfruit, cashew nuts and pine nuts, beans, particularly brown soya bean are good sources. All nuts have fats.

· Oils also provide body heat. Olive and peanut oils are good vegetable oils. So is sun flower oil. Peanuts, bean and rice are good food synergy make ups. Potatoes, bean, fish and eggs are another. Taken with some fresh fruits, it made a balance meal not until herbs like garlic, onions and ginger were add.

3. Proteins: Our bodies are made up of protein so to speak. All bodily cells are protein.

· Animal protein: All animal protein like lean meat, poultry, milk and egg white is good. An egg gives the most essential protein the body needs. Combine with vegetable protein like soya, or any bean and peanuts, makes a good food synergy. Add your favorite fruits, herbs and greens. Marine foods especially, fish are the only best source of animal protein. Sardines and mullets contain the essential omega fatty acids -3 and -6. So are salmons. These wades off heart related disease and this in turn controls your blood pressure, and keeps your heart in good condition.

· Birds like poultry and turkey are good sources of protein. These lack the essential fatty acid found in sardines and mullets. But they fat content is solid. Limit it to two times a week in diet.

· Vegetable proteins. Bean, peanuts, corn, lenticel and bread fruit. Bean, peanut and bread fruit when combine can give you all the protein and essential amino acid your body need for good health. But as we are use to many animal products, adding a glass of milk or fresh fish to the meal is okay.

Fruits: apples, mangoes, guavas, melons and cucumbers should be eaten with their skin. Oranges when peel, the small opening cut out to suck the juicy out, should be chew and swallow. It contains pectin, a sub part of the vitamin C group. While sucking an orange, I have eaten half the white skin as I suck. It made my body resistant to cold and catarrh.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015

Swim For Life!

2015-08-03T10:33:00.000+01:00

I love swimming period.

Swimming is one of the best all round body workout activity.

Every person can take part in swimming. There is no age restriction.

You are formed within a swimming environment, the womb, and you should learn to swim. It is an inborn trait.

Swimming as an activity will build up and tone every part of the body, your body.

Miebakaghhttp;//greens4food.blogspot.com

If you cannot swim, learn the ropes. There is a simple form of it with no much ado.

This simple form or stroke called the dog paddle is so simple that every person can do it.

Dogs used it to cross rivers and lakes, hence the name dog paddle I think.

I write in one of my articles, “Sound Physical Activities” that a baby before birth learn to swim in his/her mother’s womb.

I held this statement dear and true. When a baby kicks in the womb, he/she is swimming.

You may also say the baby is just turning. Notice the posture of a month old baby when kicking and stretching out its arms while happily playing on its back.

Notice also a six month old baby crawling. Is not these movements somehow similar to swimming strokes?

All these are true to some limit.

Persons who do not know how to swim can do this crawling action in water at chest level and see how far to go. Without much ado, they can learn the beginner method of swimming in real time.

With that said, get a season coach to teach you how to swim at a moderate cost for three weeks or more. I learn to swim in two weeks time. It is worth the cost.

But if you want to go for competitive swimming, go for longer period of training.

I am talking here only of swimming for fitness and building strength. This is for life.

Benefits Of Swimming

If you cannot swim, and I am sure you would love to learn it later, here are the many benefits you get.

• Ensures cardio-respiratory fitness. It keeps your heart rate up.

• It takes stress off your mind and body.

• Less impact that protects the joints from stress, strain and tension. That is why swimming is recommend by the Arthritis Foundation http://www.arthritis.org/

• It tones the muscles and skin.

• It burns calories.

• Cools the body during a hot weather.

Additional Health Benefits

• It improves coordination, balance and posture.

• For some sporting injuries and conditions, it is recommended that subjects go for a swim for a good low impact therapy.

• It builds strength because of high resistance in the water to move from one point to another point.

• No pain to gain as on land exercise.

• It benefits for a life time as a healthy workout.

Why Should You Learn To Swim

There are many reasons why you should learn how to swim. Here are a few.

1.Swim to build your body. Persons who swim regularly do so to build their body. The stretching out and the kicking of the arms and legs couple with breathing is an all round mechanical action that builds the body and all the muscles of the arms, shoulders, back, chest and hip; the thigh and legs and much more. The movement of the body, slow or fast against the draft builds your body.

2. Swim to relax mind and body. Yes, one can swim to banish tension and relax the mind and the body. Stress builds tension and strain the mind. One way to free your-self from this is to swim. It pays you to learn one rope of the trick or two. Stress affects all-students, scholars, workers, nursing mothers and children.

3. Swim to rejuvenate and tone the skin. Dry skin is a bad skin. So is an oily skin. Swimming rejuvenated and toned your skin in a wonderful way. Why is it that some beauty salon or therapy soaked you in a saline bath? I recalled while growing up that most beauty queens that ever won a beauty contest in my locality came from the riverine or creek area.

Their secrets? Swimming in the river to rejuvenate the skin.

4. Swim for the fun of it. Swimming is a competitive sport. But it is also a physical activity that can be enjoyed for fun as a paste time by every person.

Swimming Strokes

The most popular swimming strokes are the breast stroke, the back stroke the butterfly and the crawl. The later is very simple and most suitable and popular for beginners. The back stroke is also an easy stroke. The breast stroke and the butterfly are hard strokes and will take you much ado to master it well. In competitive swimming, it is note if you mistakenly miss one stoke in the breast stroke you completely disqualify in the race, even if you come up at the top. That is how hard it is.

The Crawl or Free Style Stroke

It is the most popular and easy stroke for beginners as noted above. You will have a hard time to coordinate your breathing. Practice will make it easier for you. There are three ways to do the crawl. Get a good swimmer to teach you.

Pre-Cautions

• Do not swim while you are hungry or you feel very cold. Should it happen that you need to eat have wines and juicy.

• Do not swim in very cold water or when there is a heavy rainfall.

• Identify the area you are swimming as safe.

• If you are a beginner, do not swim alone.

• Do not swim alone in swift moving rivers, lakes and seas. Instead, go with a trainer or a good swimmer.

To your swimming success and good health!

Sound Physical Activities

2015-08-03T10:13:00.002+01:00

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Miebakagh

A sound physical activity is part of good healthy living.

It means how you move your body like walking, running, taking a stroll, jogging and swimming.

It includes climbing a stair or playing a game of soccer, tennis or baseball.

All forms of sports and aerobics are sound physical activities.

It is tired along with nutrition. You can eat all the best foods rich in carbohydrates, fats and proteins, but good health may still evade you if you do not get active.

Why? Our body needs to be strong to digest and absorb these nutrients.

Activities like jogging, for example makes your blood flow all over your body and carried digested food nutrients along with it.

Nursing mothers massaging a baby arms, shoulders, legs, back tells you that the babe’s body need to be develop for sound health benefit.

Sound physical activity comes in various forms.

Whether you are handicap or not, you should have two or three physical activity to keep your body strong and vigorous.

How serious physical handicap you are is not a barrier. Just consult your physician for advice.

Your activity should be from moderated to vigorous or both.

The center for disease control has good advice for this.

Visit the link here http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Copy and paste it into your internet browser.

For just only 30 minutes a day, less or more, you can build up a strong healthy body that is a negative to chronic diseases and other common ill health like the common cold.

It pays to be physical active regularly.

Remember that peoples who exercise or indulged in vigorous to moderate physical activities like swimming and jogging other than house hold chores like washing the car or chopping woods or climbing the stairs do not easily contact a cold virus or the cold.

In other words, an active body always resists a cold virus and symptoms.

It should not be a daily venture. Just two or three days in the week is all that it takes to do some of the activities.

This is not asking much. The best thing about this is that you can do any of the aerobic exercises at your convenience, even in your living room.

Exercises like press-ups and downs, pull and push, he jumping jack, the plank, etc builds your body muscles in a wonderful way. It even gives it a good tune up.

Just pick two or three days in the week for this. This should be a regular exercise if you have to get the best benefit from it.

That said, a baby lying on its back in a happy mood and kicking its legs and stretching its arms suggests the child is doing an activity to develop his/her body.

On close note, it is a style of swimming which the child use to turn here and there while in its mother’s womb.

Many will agree with this statement. Babes are fond of waters.

Schedule Your Exercise: For example, I schedule my exercise Mondays, Wednesdays and Fridays. This is at my convenience and time. 10 -15 minutes is what it takes me indoors.

But I jog a mile on the last Saturday of the month.

You can begin with just only 10 minutes and this is not bad at all for beginning. It is much better if you maintain this 10 minutes regularly on the set days.

When I am not getting involved in doing the press-ups and downs, I swim in the river Mondays, Wednesdays and Fridays even on a Tuesday.

I get the same benefits as if I am doing the press-ups and downs.

By swimming, you stretch your arms and kick your legs in the water to move. There is much gain to get in swimming.

Benefits Of Swimming

Swimming regularly will improve coordination, balance and good posture.
It will keep your heart rate up and takes off some stress of your body.
Swimming tones the muscles.
It coordinates fitness and endurance.
Swimming is a all round body workout as all the muscles of the body are called into play.

Your body relaxed against the water that absorbed your tension.

Swimming is one of the best natural exercises like walking, jogging and running that build a strong and healthy body.

Begin to cultivate a habit to do some physical activities weekly, two or three times in the week.

Vigorous Physical Activities

This includes running/jogging, brisk walking, swimming and aerobic. Cycling, playing sports games like baseball, soccer, tennis and badminton benefits.

Dancing your time away is a good physical activity as seen in aerobic dancing.

In fact, any sporting activity that maintain blood circulation and breathing, keeps the body strong and healthy is good.

I do not recommend violent sports like kick boxing and wrestling that wounds, maim and kills; because not every person can take part in such an activity.

These are not real physical activities. They come under one word fight. You can take that in the moderate form and then build up your activity later, say in a week time.

Health Benefits

Sound physical activities develop the major muscles of the body. The muscles of the leg, hip, back, abdomen and chest; shoulder and arm are affected positively.

The jumping lack, the press ups and downs and push and pull can make strong these muscles. This is not a body building task but a simple means to keep the body in good sharp, fit and healthy.

Jogging and running develops the thigh and leg muscles. Jogging regularly 30 minutes a day increases the heart beat and push your blood all over your body. This will carry much essential food nutrients all over the body.

You can increase your jogging time to 1 hour in the week.

Swimming in the open water and in a swimming pool will make your leg and arm muscles strong.

I am a good jogger and swimmer. It keeps me fit and alert. I jog in my living room if I cannot do it outside during a heavy thunderstorm and heavy rainfall.

Swimming in the open water is fine provided you live near a riverbank or sea side.

More Health Benefit

I will only sum up these briefly.

• It increases longevity. Jogging regularly will increase your life span by 15 years. This is a medical fact.

• You will feel much better about yourself.

• You get less worry or chance of getting depressed.

• You can relax well and sleep well.

• You will eat your meal well and it will be properly digested and absorbed.

• Your muscles and bones become strong.

• You get the chance to burn undesirable body fats and lose weight or tone your muscles.

• Less risk of heart diseases, high blood pressure and stroke.

• Physical activity of any form release tension in the mind and body, and promotes relaxation.

• You will think better and the saying a healthy mind in a healthy body becomes a reality in your life too.

• You stay youthful and energetic even into old age provide you doing it regularly.

• A single activity like swimming or the jumping jack alone will make the muscles of the arm, shoulder, chest, heart and hips, and legs strong.

Tips For Staying Active

• Do some gardening or go fishing by hulling net into the river.

• You can briskly walk up and down the football field or the neighborhood.

• Wash the car or clean the house. • Mend the broken furniture in the home if you can do it.

• Walk to work and back sometimes for the fun of staying healthy if the distance is less than a mile.

• Have something light to eat before any vigorous or moderate activity and rest for an hour before rushing into it.

I mentioned above that a nursing mother massage her baby’s body to tone it strong.

Do you recalled that while in school you are required to take an active role in scheduled exercise?

But now that we are grown up and have left school, most of us do not bother again about stretching and kicking like the horse.

But we will welcome a horseback ride to see the country side or for fun!

We turn on the TV and sat for hours to watch a show. We put a disc in the player and sat down for the streaming entertainment for hours!

We get inactive here.

We end up with one ailment or two; perhaps a stiff back or a tensed joint.

Plan an activity that tone your body muscles today.

Then, get to watch that streaming entertainment show.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015

Eat Your Chop Of Medicine

2015-07-31T10:59:00.000+01:00

http://greens4food.blogspot.com

I recently received a mail in my Gmail inbox from the Harvard Medical School.

I had subscribed for its daily/weekly news letter on good health, healthy living and other issues that border on personal health and well being like old age health, high blood pressure, and weight loss and weight gain.

I even had a subscription to my plate on some of the issues above. Good Health is Not Only For November But Every Month.

This time around, the email stressed the importance of the month of November as a health promoting month.

That is good in itself. I soon began to think more creative and critical.

Why November alone?

Why not every month, every week and daily?

Yes, a person that learn to enjoy good health daily is on his/her way to it weekly and monthly too, right?

Good health can only be obtained by healthy living, by eating good and wholesome foods that are natural, by sound physical activities and an environment that is naturally friendly.

It include cultivating sound mental health like relaxation.

When I was a minor in my grammar school, I realized one of my general science or introduction technology teachers make a point on food and nutrition. I recalled he said that there was a reason we students were given a banana, an egg and some milks in our tea on certain days of the week for we hardly get these food items regularly in our homes during meal time in those days.

Again, in my university days, this question was bought up again and the point that, we should varied all differing type of foods, vegetables, fruits and nuts was vital.

He gave another instance of this and so on. Being carried with the teaching, I chanced to say that in such a case, it is good to prepare some foods to ward of a cold or fever. His remark, “doctor?” made me do well in all my biology, chemistry and physics subjects but I do not end up as a doctor.

I am just an Administrative Officer and very keen and interested in diet and nutrition.

I am always experimenting with various types of cooking for best results.

One class mate became a very good friend to me and we are still close as friends nearly after forty years.

He introduces some basic medical text books on health science to me which help me do more better in my biology lessons.

As I browse through my text books, it became very to me clear that that the only way to treat one’s food is to chop it as a medicine or to prepare it with a view to derived maximum health benefit from it.

In this, a certain stage of good health is assured. I turn myself into a guinea pig to test this, and have been proven right in whatever meal I prepare for eating.

I am not a subject to regular ill health or a candidate for a health worker.

In reality, a doctor will be tired of seeing you sick, for he/she is not there for the money. He may treat you if you are sick. A good doctor will go beyond the treatment and advice you how to stay in good health.

Yes, I once had an Indian doctor advised me to kill a lizard and if I can identify its liver to soak it in warm boiled water for five minutes and eat it.

I later realized, he was telling me to know that that part of the animal has much natural B-complex.

So, instead, I go for vegetable sources. I was at that time a mid-man senior in grammar school and doing well in my biology class.

Diseases Of Refined Carbohydrates

Poor heath or ill health comes from wrong preparation of good food and eating this poor preparation.

For example, pure refined white sugar which is regularly used in tea and custard etc is a food of poor nutritional content.

Refined white flour for making biscuits, white bread and cakes are devoid of natural vitamin and mineral matters that promotes good health.Instead, “chemical additives” were “enriched” with them.

The same thing can be said of white rice, white bread and almost all convenience foods, whether pre-packed under the same situation.

But the merit of these white products is that they stay fresh and lasts for over a year. Brown and unrefined carbohydrates can spoil after six months. You should used them up within the time period.

By regularly eating refined food products, you made yourself an easy prey to ill health and diseases.

You easily get a cold, a fever, a headache, and so on.

For example, white flour products easily create a friendly cold environment in a person’s respiratory system. Cold virus can then invade and strive in such an environment. A person then becomes prone to fever, cough, catarrh and nasal congestion and so on.

No certify medication has been noted to treat such cold issues. The only open source is home-made herbal remedy.

One of the most serious ill health caused by eating white sugar and white flour products is blood circulatory diseases like diabetes.

This can later result into heart interrelated illness like hypertension and stroke. Use refined sugar sparely or substitute it with brown sugar.

Brown sugar is a good nutrient naturally rich with mineral matters and vitamins. It promotes good health. Its B-complex is rich in antioxidants that destroy free radicals in the body. Another good thing in the vitamin is that it helps in the digestion of carbohydrates and all starchy foods.

However, it tends to be more costly than white sugar and it is worth the price. If you can afford a jar of coffee for just $20, there is a pack of brown sugar that goes for a mere $5 or less. Surely, you cannot buy it for so small a price?

The vitamin and minerals in brown sugar even regulated your blood pressure and keeps it normal. Brown flour and rice has all its vitamin and mineral intact before processing and promotes good meal and good health.

This is all the more reason you should try as much as you can to make your chop plate as natural as you can come November and all months.

A Diabetes Patient

Okay, let me give you a practical lesson I experienced while as a junior in my grammar school.

The school was on its usual break or holiday of three days and I and some of my school mates stay behind.

This particular time, we had plenty to take in meals beyond our regular rations. I nearly became a diabetes patient, via taking too much refined sugar.

I had thought of sugar as an energy giving food. This time I take it to the extreme. White sugar is not only a sweeter to be used in teas, coffees and custards or in flour mix. It is a poison.

Regular little by little taking can cause diseases. In just a day, I had used up to fifteen cubes in my teas and other items to be sweetened.

I began to lose too much water from my body via, urine. I was dehydrating fast. The more water I drink, the more I urinated. I was much concern about my health as much as you are. I was lead to eat some unripe and semi ripe mangoes naturally, and the urination stopped.

That story, “How Green Mangoes Skin Control Diabetes Melitus” is published online on the HubPages web site.

You can read it by copying and paste the quote above into your browser.

To your good health!

Benefit Of Eating Varied Colored Fruits And Vegetables Part3

2015-07-31T10:34:00.000+01:00

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This is the final part of the story: the benefits of eating varied colored fruits and vegetables.

Even so, let’s as usual take some review or summation of what we learnt so far in part 1 and 2 of this subject.

In other words, let’s recall some of the main substances of those lessons.

• A minimum of seven servings and a maximum of thirteen servings of fruits and vegetables is universal suggested per day along with breakfast, lunch and supper. These servings should be break down into any ratio say 3, 4 or 5.

• This will prevent common ill health and benefit health.

• The various colors in fruits and vegetables signifies the many and varied nutrients in the plants.

• As the color of the rainbow varied, so I and you should varied our intake of the goodies daily. These colors are red, orange, yellow, green, blue, indigo and violet.

• Mixing all or some of those colors benefit health much than taking a single item of these colored fruits and vegetables. A one cup or 1g servings of each color green, red, yellow, white and blue each day is the require minimum of fruits and vegetables.

• Take at least three colors: green-red-blue; or green-white-red; or green-orange-blue each day in variation if you cannot make the five color servings a day.

• The essence of colors in fruits and vegetables is their photochemical or antioxidants. What is special about the antioxidants is their ability to prevent and fight diseases like cancer, heart attack, degenerating illness like memory lost and macular in old age.

• Minerals and vitamins like C, K, flavonoids, work in synergy with antioxidants to destroy free radicals in the body. Fruits and vegetables in their unripe or semi ripe states are more potent in minerals and vitamins than in the ripe state. Even so slightly cooking them for at least two minutes benefits likewise.

• Fruits and vegetables being low in fats and proteins are cholesterol free and prevents circulatory relate illness like heart attack.

• With the exception of brightly colored fruits and vegetables, low carbohydrates, and sugars and fibers in fruits and vegetables (FAV) prevent diabetes mellitus another circulatory problem.

• This again means that these low and beneficial nutrient contents in the goodies have low Glycemic Index (GI) and hence low metabolic rate in the blood stream. The higher the GI of a brightly colored FAV, the faster the rate at which sugar or glucose is used up.

Okay, let us continue with last part.

Blue/Purple Colored Fruits And Vegetables Each color of a fruit and vegetable speaks or contain a unique health factor. Red colored fruits as we have seen are rich in lycopene.

It also has quercetin. This helps to prevent and control prostate cancer in men and low blood pressure.

Beta carotene, flavonoids, vitamin C in oranges and yellow colored fruits and vegetables maintain alkaline balance in the blood and works in synergy with magnesium and calcium in building healthy bones in the body. Green colored fruits and vegetables I realize is the parent color of all fruits and vegetables. Everything growing is first green.

A shot newly spring up is green. Before a berry or tomatoes becomes ripe or red in color, it first shows up as a green colored berry. So a mature unripe mango can change its color from green to yellow or red. This can be said of oranges, guavas, papayas, apples and pears with the exception of green beans, pea, brussel sprouts, broccoli, etc.

Hence, bioflavonoids are mostly found and plentiful in all green and unripe fruits and vegetables; and in a lesser degree in the ripe goodies. Phytonutrient or photochemical is what set fruits and vegetables apart from animals birds and fishes. These are the antioxidants in flowering plants. Some of the antioxidants that destroy free radicals in our bodies are sum up below.

1. Quercetin: The antioxidant prevented LDL cholesterol oxidation and enable your body copy with allergens; lung and breathing disorders. It is found in apples, citrus fruits and onions for example.

2. Ellargic acid: It acts as both an antioxidant and anticarcinogen in gastrointestinal tract. Found in walnuts, raspberries and strawberries. Beta-carotene is an ellargic acid. Beta-carotene is well known to resolve eye sight challenges.

3. Flavonoids: In the group are anthocyanins, flavones and isoflavones. The antioxidant flavonoids gives fruits and vegetables its many and varied colors. It reduces inflation and stops tumor growth in cells.

4. Bio-flavonoids: This is a sub-group of the flavoniods. It increases the value of vitamin C in the body; lowers cholesterol and benefits cholegen in the joints.

5. Beta-glucen: includes EGCE in tea. It reduces colon and breast cancer in women; and boost the immune system. What makes blue fruits blue or blue berries blue? The answer is the photochemical anthocyanins and proanthocyanins.

To feel healthy and young, eat blue or purple colored fruits and vegetables. Blue berry, black berry and black currant are some of the blue and purple fruits. As a boy, blue berry is my favorite.

I even ate it in its wild form I can tell you right away that the wild spice of these fruits are much better than the inorganic type.

They disease fighting antioxidants contain phenolics. They reduce cancer and Alzheimer’s in the elderly and is reputed to slow down the aging process. Eat blue berries and other blue and purple colored fruits and vegetables to reverse the trend.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015

Benefits Of Eating Varied Colored Fruits And Vegetables Part2

2015-07-30T12:44:00.001+01:00

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It is normal for a person to eat some fresh fruits and vegetables daily.

Without these powerful plant fruits and vegetables, any other products of the animal, bird and fish are somehow helpless in the body.

Fruits and vegetables are man’s first food before fish, birds and animal were add. Our bodies are always at the mercy of the nutrients in fruits and vegetables. These later additions were only a supplement and not complements.

They cannot take the place of fruits and vegetables.

A person can live and survive for years by just eating fruits, seeds, roots and vegetables. This is where fruitarians and vegetarians come into the picture.

Have you ever heard of a diaritarian or a avectarian, or a piscician?

A bird can be a piscivorous subsisting solely on marine fish.

Have you ever seen a person live and survived by a combine meal of birds, beef and fish? The answer is solely negative.

No person can ever survived by just insisting on whole carbohydrate foods only.

Disease and ill health will be company. But fruits, seeds, vegetables and roots when properly mix has enable man survived for many thousands of years in a most astonishing healthy ways.

That is apart from the traditional five servings of fruits and vegetables, or half of your chop plate being fruits and vegetables or the latest 7-13 plus cup of serving with a meal.

let’s recall briefly our first story in part 1 before continuing this second part of the same subject.

At least, seven servings of fruits and vegetables is suggested for a breakfast and for a snack.

Quick oats with fresh onions, tomatoes, banana, peanuts, lime; or potato, pumpkin, green chili, red chili, onions, garlic and ginger. More alternatives are at your discretion.

The daily eating of fruits and vegetables will prevent common sickness and ill health. It also speeds up healing of wounds after surgery or ill health.

The color of the rainbow should remind you how to varied and mix your fruits and vegetables.

Take three differing colors of fruits and vegetables daily if you cannot meet the traditional 5 or 7-13 servings per day.

Green-purple-red; or pink-green-yellow; or white-red-green. Green should be the main color.

With very rare exceptions, fruits and vegetables are very low in carbohydrates, fats and proteins.

Hence, they are low in calories and cholesterol, preventing heart related illness.

They are very rich in fiber which cannot be found in fats and proteins and help in keeping the bowel clean of unwanted matter.

Some brightly colored fruits and vegetables are very rich in sugar or glucose content and as such has a high Glycemic Index (GI).

The higher the GI, the faster sugar is burnt in the blood stream. The lower the GI, the slower the rate sugar is absorbed.

The essence of brightly colored fruits and vegetables consisted of their photochemical or antioxidants.

Biofavonoids are mostly found in all fruits and vegetables and are very plentiful only in green tea than any other plant source. Anthocyanins, control blood pressure and circulatory related sicknesses, for example. Diabetes mellitus.

These brightly colored fruits if eaten daily ½ or 1 cup in differing colors per three servings is fine. Beta carotene is found in green and yellow colored fruits and vegetables.

Okay, let’s take on other colors of fruits and vegetables.

Green Colors

Green colored fruits and vegetables are to be eaten regularly every day. While growing up as a youth, I always had three differing servings of greens every day. And quest what? I was very healthy and energetic for years. That is why fruits and vegetables should be eaten every day. In my place of work, I became noted as always giving sick papers for sick persons to see a doctor for the most common ill health like a cold, cough, headache, fever and so on. Workers even reprimand me for not going to see the doctor even though I had not a cold or fever out of envy or malice or something! I told some or those who care to listen this little story you are reading period.

In actual reality, half of your fruits and vegetables should consist of green leafy vegetables. Most of us are not fond of eating green or unripe fruits. Are we? I am an addict in eating unripe mangoes with their skin, including green tomatoes and guavas and green chili. In fact, all green or unripe mature fruits are good for eating.

Their vitamin C potency is at much high in the green state. So is their antioxidants or photochemical. The Language Of Green: green is very wide spread in nature. Green is the sign that all is clear and you should go ahead as in traffic sign. The language of green is wide spread when it comes to fruits and vegetables. Apart from its photochemical called isothiocynate that fights cancer, its vitamin A helps your sight to see well. Vitamin K clots your blood when you accidentally gets a cut and prevent much bleeding. It contains calcium that benefits bone health. Its potassium regulates your blood pressure and folate in the green checks birth defects in pregnant mothers and much more. Nevertheless, pregnant mothers needs need a supplement of folate in tablet or capsule form.

Lutein: Green color fruits also contain the antioxidant lutein, which helps to maintain eye vision and wards of cataract, a degenerating eye disease in a person over 65 years.

Some had the onset from 60 years due to bad meal planning.

You get lutein from green pea, broccoli, lecttuce, melon in their skin.

Indoles: are found in broccoli, kale, cabbage and brussels sprout too.

These fruits are protective agents against breast cancer in women and prostate cancer in men.

Tip: always think green and put green first in whatever mix color of fruits and vegetables before red, white, blue, etc.

White Colors: Some fruits and vegetables are white in color.

These are mostly found in the onion family.

In fact, it is noted that their photochemical however tiny are one of the strongest in the plant kingdom.

Vegetables in the onions family are garlic, onion, chieve and leeks.

Allicino, is one antioxidant found in garlic and onions. It is powerful against cold symptoms, heart attacks, and stomach and colon cancer. Many do not like garlic because of its raw obnoxious bad smell.

When garlic is cooked or heated, it lost this bad smell and becomes sweet. It is when you chew it raw that you get a foul smell in your mouth and breath. Garlic is antibacterial, antivirus and detoxified the blood stream and the body.

Include garlic and onions daily in your chop plate.

Mushrooms, though white are more than a vegetable. Mushrooms are a good source of plant protein that is comparable to that of an egg.

To your good health!

Benefits Of Eating Varied Colored Fruits And Vegetables Part1

2015-07-29T13:45:00.001+01:00

I eat at least six servings of fruits and vegetables each morning for my breakfast. Fresh sweet potato or yams in their skin, pumpkin leaves, garlic, ginger and green cayenne pepper or green chili; red chili, peanuts and onions.

The meal is either stewed or steamed or both. And I take this with some fresh fried sardines and mullets plus a cup of green tea.

Earlier on rising, I take a cup of dilute lime or lemon juice with a cup or half of cucumber fruit.

All the above mentioned foods with the exception of fish are plant products.

They are fruits and vegetables.

Potato or yam comes in yellow or red color. You can combine red, white and yellow source half a cup each. I mean red, white and yellow potatoes can be mix to get maximum benefit.

Each food color has differing nutrients and this is a fact. By combining such, photochemical from each source will boost your health.

Pumpkin leaves in green. Garlic and ginger is white and yellow. Red chili is red. You can substitute pumpkin leaves with basil, mint, potato leaves or cocoyam leaves (only for cocoyams and stems). These are wonderful goodies from nature.

Alternately, I will take a plate of quick oats with banana, onions, peanuts, fresh red tomatoes with an egg as my breakfast and the plate of potato vegetable chop above as a snack.

Then, at lunch or after lunch, I will go for wild blue berries, pink cherries, guava and cucumber. Fruits in their seasons and in their many varied colors are taken into account. In fact, the rainbow color reminded me of how should I and you should mix our daily intake of fruits and vegetables no matter what.

At the end of the day, I had taken up to more than 13 cups of servings or more.

Naturally, we mix the carbohydrates, fats and oils and proteins to derive maximum health benefit from eating good food.

Why should not a person mix some fruits and vegetables in its many varied colors? Some authorities have recommended daily regular eating of fresh fruits and vegetables.

This is sure to prevent 95% of all case of common sickness and ill health. It also can speed up healing of wounds and bruises, especially after surgery and ill health.

If you cannot make half of your chop plate fruits and vegetables; or take the five servings each day or the 7-13 cups per day, daily eating at least three differing fruits and vegetables in differing colors of green, orange and red especially; green, purple and pink, or blue, white and green etc can go a long way to benefit your health and well being in a wonderful way.

Fruits and vegetables are very low in carbohydrates, fats and proteins. Hence, they are also low in calories and preventing heart related ill health.

They are high in fibers, and had no cholesterol. In this instance too, help the bowels to do their work of moving both digested and undigested food matters as unwanted items out of the body.

Chronic disease is also prevented.

Color Of The Rainbow

The beautiful color of the rainbow depicted how many and various fruits and vegetables we should eat. It is amazing that the many different colors of fruits have differing functions to do for the human body.

The variety of colors also speaks about the many differing nutrients especially photochemical or antioxidants contained in the fruits and vegetables.

Red, orange, yellow, green and blue; indigo and violet speaks differing photochemical, vitamins and mineral matters.

The water content of each fruits again speaks another language.

For example, water in the cucumber fruits speaks the language of our skin and no more.

Photochemical in the cucumber fruit will talk about the internal muscle joints of the legs and arms. Each different fruit and its color have its own language of health and healing properties.

I and you should eat them in its many varied colors.

Let’s take a look at some of these fruits in order of colors as said above.

Red Color Fruits And Vegetables: Fresh ripe tomatoes, sweet red potatoes, red chili, red onions and water melons; red apples, kidney beans, guava, straw berries and beets, will help your body fight diseases and promoted good health.

Anthocyanins are very powerful photochemical found in red fruits and vegetables.

These antioxidants are agents in the control of high blood pressure and circulatory related diseases of diabetes mellitus.

In fact, the fruits and vegetables list above when eat alone has no food value. They should be combined with two or more other fruits from another color background to be meaningful. I will attempt this again later. An example is already given above.

Hit! Very brightly colored fruits and vegetables no matter how beneficial have one or two hidden language which very few of us have realized so far.

Apart from their much health giving mineral salt, vitamins and fibers which we are all getting familiar with, some brightly colored fruits and vegetables (FAV) have high sugar or glucose content.

For example, banana, carrot and sweet potato are very high in sugar.

Hence, the Glycemic Index (GI) of these food items is also high.

The GI is the rate in which sugar is absorb in the blood stream. If the GI of FAV is high, sugar is absorbed faster. If GI is low, sugar is absorbed slowly. So, FAV that are high in GI should be used sparsely on a daily basis alongside with any other FAV.

Potatoes and potato chips, beets, carrots, parsnips and Swedes and water melon scores high GI.

Eat or use them sparsely.

A 1 cup or 1g servings of such FAV daily is not harmful. In a GI table, -50 is low. +50 is medium. + 55 is high.

All legumes have low GI.

All green leafy vegetables have low GI.

Fruits that appear green in color or are in a semi ripe state have low GI. For example, okra, green tomato, green chili, green pepper and green mangoes.

Go here for more information by copying and paste this link into your internet browser: www.glycemicgourmet.com/glycemic-index-table.html

Fruits and vegetables that constantly raise your blood pressure will make you a diabetes patient period.

Orange color: Oranges are commonly eaten by every person. Along with other citrus fruits, like lime and lemon, and tangerines and grape fruits, these fruits are cold resisting resisting fruits.

Due to its vitamin C content, these are again anti scurvy. Less of this trend is seen since majority of us easily get a cold issue very easily. It is because these are eaten alone. Even when five of the citrus fruits end in a pack of juice, three-third of us easily gets a cold.

Why? Additive sugars and sweeter from chemicals in juicy that we constantly preferred.

But combine any of the citrus fruits with two or more other colored fruits and vegetables like tomatoes, banana, onions and will not let this happen; and your body will ward of a virus or cold. 100% fruit juice will deliver quality nutrient to your chop if you can get it in most beverage stores nearest to you.

Alternately, you should make your own fruit juicy at home.

With a good blender, three different fruit and a little water, you cut the items into the blender and turn on the AC.

In just a few minute, your juicy is ready to drink. This is how easy it is.

Beta carotene is another photochemical or antioxidant found in carrot, red palm kernels or palm oil, yellow fruits and vegetables.

Beta carotene fights cancer and heart diseases in every person. It is a nutrient for good eye sight.

Another vital nutrient in yellow fruits and vegetables is bioflavonoids. Nearly all fruits and vegetables have some bioflavonoids.

But the best source in plants is green tea. That is the reason I recommend a plate of fruits and vegetables to go with a cup or two of green tea.

You get beta carotene in ripe mangoes, carrots and sweet potatoes.

Other sources are peaches, pumpkin leaves and cantaloupe.

Bioflavonoids can be gotten in papaya, pears, yellow peppers, pineapples and nectarines.

Now make a breakfast or snack with the following ingredients: cucumbers, broccoli,

pumpkin, papaya, peanuts and onions, garlic, ginger, green and red chili, guava and fresh ripe tomatoes.

Hit! Wash, cut and slice half cup each of cucumber, papaya, guava, fresh ripe tomatoes and pineapples into a chop fruit plate. Spread fresh lime juice on the papaya only. Chop the onions, garlic, ginger, green and red chili and put this in a frying pan with the peanuts. Add two tablespoonful of peanut or olive oil and put on low heat. Cook for only three minutes and add a pinch of salt stirring thoroughly all the time.

Take this along with the plate of fruits.

To your good health!

http://greens4food.blogspot.com

fruits And Vegetables

2015-07-28T12:38:00.000+01:00

I hold that fruits and vegetables (FAV) are man’s first food.

Now a day too, there is certain persons that has made fruits and veggies their sustainable living or meal. They do not add any bird, meat or fish. They selected their FAV wisely.

The various combinations of the items give all the carbohydrates, fats and oils and proteins their need.

Remember nuts and seeds are also fruits.

Combining peanuts, green bean or soya bean with lentils or corn will give you as much protein as an egg or a complete protein of first class status.

What is more, the carbs, fats and proteins combination are good source of energy.

But our fear is that if we do not take a piece of flesh, we get sick or hungrier.

Okay have some sardine or mullet which is safer with essential omega-3 and -6 fatty acids.

I recall while growing up and experimenting with these various FAV foods. I also regret to say that the energy release from combinations such as above sent me to a doctor because the temperature of my body surge higher.

I do not know then that 2/3 of a meal should contain only FAV as you should have. I was just a boy of 24 years back then. Now I know better.

Our western diets depends more on how high a food is processed. We believe the more processed a food is, the more it is healthy and much safer.

Unknown to us, as we have realized later to our regret, we end up sick.

Now, scientists especially nutritionist, dietician and medical personnel are telling us we need to increase our eating of fresh fruits and vegetables, from the relatively five servings a day to the recent thirteen servings a day and much more.

This was not based on a theory but on closer observation of common rural dwelling people eating nature’s products and staying free of diseases. They saw individuals like you and me who take more and more of these natures goodness are relatively free of the common ill health associated with advanced years like high blood pressure, type 2 diabetes and stroke, certain prostate cancer risks in men and especially breast and cervical cancer in women.

These studies where undertaken over a period of fourteen years.

Take a look at the animals. They depend much on natural vegetation. I have not seen a domestic pet owner cook a meal for his hen or goat or sheep.

Fodders and grains or concentrates is what was provide to these beings. We should eat more and more fruits and vegetables always.

The reason being:

1. Fruits and vegetables are full of natural goodness. They contain water in its purest form. Take a cucumber fruit or water melon for example. 95-96 % of the fruit is water. Cucumbers and melons are the only fruits that have more water than any other fruits. Are you tasty for a cool drink of water? Instead chew a cup of cucumber fruit.

2. Mineral matters and vitamins. Fruit contains much vitamins and mineral salts. It is reasoned that you take your supplements of vitamins and minerals from fruits and veggies and not from over the counter drugs (OTC). I am inclined to opine so because why are doctors encouraging us to eat more and more fruits and veggies? They have realized that despite the fine medication given to patients on certain vitamin deficiency diseases, eating much of the natural diets does better than medication. An exception can be made here.

Pregnant mothers need supplements of folates in capsule or tablet form.

3. Fruit and veggies more natters is one of the natural ways to stay in optimum health. Your ingestion of these goodies wards of diseases and helps retard old age.

4. Fruits and veggies (FAV) more matter are free of animal fats and oils and so prevent the formation of cholesterols in the blood.

Animal fat and oils are essential parts of our digestive process. They contain saturate fats. These fats insulate our vital internal organs. Too much is bad and excess had to find out an outlet in building cholesterol. These saturated and poly-saturated fats need the essential fatty acids in FAV to prevent bad cholesterol building up in the blood stream.

Formation of bad cholesterol in the blood is one of the major causes of heart disease and stroke.

This is what puzzled doctors for a long time. They though the availability of drugs will solve problems.

5. FAV more matters is more satisfying. By combing various assort types of fruits in salad form as per the 13 cup serving, will produce the energy you need even for some extra activities.

Remember to add some nuts to your salads and not only greens. Peanuts, walnuts, pine nuts and cashew nuts are fruits and can count up to the 13 cup serving. This is because of their fiber content. Certain fibers are not digestible. They just stay sleeping in the stomach and at times delay the digestion of other food items in the stomach.

This ensures you do not get hungry soon. After the carbs, fats and oils and proteins are properly digested, provide the bulk movement that is very important to keep our bowels clean.

6. Most importantly, FAV will help you prevent cold symptoms and issues when eaten regularly. Not only this, it helps wounds to heal fast and strengthen the blood capillaries and veins and other tissues in the body. In this case, it is much better to include citrus and alkaline fruits in the diet always.

These keep the blood stream in an alkaline medium which is the base of our blood. Any acidic state in the blood is a signal for disease to show up.

But eating FAV regularly will prevent this from happening. I wrote a hub on “how to prevent a cold all season.”

The subject matter was on eating fruits instead of resorting to drugs because of their long time side effects

http://greens4food.blogspot.com

A fruit juice is not a substitute for fruits. But if you want a juice, blend an orange with a lime and lemon or tangerine.

Do not discard the seeds, though it may give the juice a slightly bitter taste or flavor. You get all the vitamin C your body need. You should also add a cup of tomatoes and pineapple to the blend to thicken it.

Most commercial fruit juice sold under the brand names of super fruits are either chemically laden with additives. But ensure you get 100% juice if if you want the commercial type.

To your good health!

Fruits Are Man's First Food

2015-07-27T14:15:00.000+01:00

Fruits are man's first food.

A fruit is any product of plants that contain a seed or nut but is edible and succulent.

This means it can be eaten raw, ripe or semi-ripe.

Fruits come from different types of plants. Some authorities consider nuts and seeds like beans and peanuts as fruits.

Fruits being man’s first food before the addition of birds, fish and meat has vital protective role to play in the defense of the body against ill health. They can be eaten as breakfast, lunch and super too. Fruits and vegetables also made a good snacks.

Mixed Fruits

Next time you are hungry after a breakfast or lunch, have some mix fruits and vegetables as a snack. A good mix can be made from papaya, guava, cucumber and pineapple.

I do not say you should subscribe to becoming a fruitarian or a vegetarian. But the minus side of becoming such out weights the plus side.

Fruitarian

A fruitarian or vegetarian subsists only on fruits and nuts. They is nothing wrong in this provide various fruits and high quality legumes, nuts and seeds forms a major combination in the diet.

Some authority have suggested that fruitarians and vegetarians should regularly add a glass of milk to their diet since their do not eat flesh meat of any kind. This has its merit too.

The Parts Play By Fruit And Vegetable In Our body

Fruits play a very vital role in our bodies especially in the digestion of carbohydrates, fats and oils, and proteins.

They also have the function of protection and preventing disease in our body.

They have the vitamins and mineral matters to help in releasing energies in the foods we eat. I do not mean carbs, fats and oils, and proteins do not contain these essential nutrients. They do.

They help in bowel movement and much more.

These carbs, fats and oils and proteins leave to themselves in the stomach are at times helpless.

They could not help themselves in the digestive processes. Their need the help of fruits and vegetables to breakdown and released their energies into our body.

They movement in the bowel by peristalsis actions becomes possible because of the presence of fruits and veggies. Otherwise, the result will be constipation.

Here some will suggested you should take a purgative to evacuate the waste matters in the bowels.

That sounds good, and can result in side effects in some cases.

But a plate of fresh vegetables with fruits will work much better.

Again, fruits and vegetables also contain phytochemicals, which serves to promote the health of the body.

The five servings of a fruit

the rule of the thumb that you take five servings of a fruit each day is getting outdated. Nevertheless, is is still vital.

The rule that you make half of your chop plate fruits and vegetables is out dated by the 7-13 cups or more servings each day.

Moreover, it has a serious role to play in diet and nutrition.The 7-13 cups is now the norm.

You should eat as much fruits and vegetables as much as you can each day. This will give your body an extra edge over colds issues, cancer risks, heart related diseases, type2 diabetes and fortify your body against certain ill health.

One serving of a fruit is 15 g. Therefore for 15 servings maximum 15x15x3.6 calories=810 calories. This is a plus to the carbohydrates, fats and protein content that goes with the plate of chop.

Normally, a plate of a meal should contain 284g of carbohydrate (two differing sources say brown rice and bread fruit 85g), 57g fats and oils, 227g of protein; the remainder being green leafy vegetables 113g and non-leafy vegetables for example sweet potatoes 170g and fruits 57g. The computed calorific value from all this is 2600 calories for a person weighting 60kg.

I am not a fruitarian or a vegetarian. I do at times take differing mixed fruits and veggies including nuts and green bean plus some fried sardines and mullets for my breakfast or lunch. The presence of sardines and mullets ensures I have the essential omega fatty acids -3 and -6 in my diet period.

On a certain day which I call My Fruit Friday, I eat only fruit and veggies nothing more. Not even nuts are include.This serves to cleanse and rejuvenate not only my digestive system, but my entire body as a whole.

Now, how do you see to it that you get 13 cups of a fruit serving each day? Fruits are very plentiful during the harvesting periods. This is the best time to get them cheap.

You can buy up to 15 different fruits or more each week in their semi ripe state.

A semi-ripe fruit has much nutritional content and value than a fully ripe fruit. That is why an unripe mango can prevent diabetes mellitus, but a ripe mango will cause your blood sugar to rise including your blood pressure to rise to some extends.

You should take as much fruits and vegetables as you can include some fishes and nuts for breakfast, lunch or supper. After every meal, a handful of nuts should me munch. Your normal meal should contain 2/3 of its contents as fruits and veggies alone.

But get beyond the 7-13 cups level or servings each day.

All said, whether you take the traditional five servings or the present 13 servings a day, put much weight on greener fruits and vegetables..

They are very low in starch and have no sugar. Cucumbers, water melon, brussel sprout, all fruits that has a green coloring are low in carbs.

As in a traffic signal, red is a stop. You stop for a moment and then go. All fruits in red colors should be eaten occasionally. This is because they are very high in sugar. These will raise your blood pressure high above normal at certain times.

Nevertheless, mixed your greens with a tomato (tomatoes are fruits too) and any of your major greens is harmless. You can eat red fruits and vegetables daily with caution. This means you should take a piece of say red tomatoes or beets with other greens.

Amber or purple colored fruits like egg plant and pears as well as yellow colored ones like banana and apples should be taken with caution and a few at a time. Some bananas and apples are red skin and much thicker.

Wash Your Fruits And Vegetables Well In Fresh Water

Fruits and vegetables should be washed clean before preparing for eating.

They can be contaminated with diseases right from the farmland or from the market. A fruit buyer or seller with a cold flu can transmit the cold virus to the skin of the fruit or vegetable with just a touch. So wash all fruits and vegetables well. For example, a banana should be wash first in clean fresh water. Than immersed in a saline solution for just a minute or two before eating.

You should not soak it for over ten minutes, since the skin of a banana is not wax like a cucumber fruit.

It is only fruits that are wax that should be soaked for ten to fifteen minutes in saline water or solution before eating.

Vegetables should be wash well but do not soak them. Doing so will leach out their vitamin and mineral salt. Even their trace elements and phytochemicals are endangered in soaking them

overtime in water.

Chew your food properly before swallowing.

This will prevent indigestion.

To your good health!

Miebakagh57 (Miebakagh Fiberesima)

Copy right 2014-2015.

http://greens4food.blogspot.com