b-lite

Welcome to b-lite

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"No matter how hard you try, so many times you find yourself standing in front of your mirror, hating yourself, closing your eyes and promising you’ll be on a diet the next day...

This story will repeat itself hundreds, thousands of times …you will end up convincing yourself that you are ok, you will turn away from your mirror, you will decide to buy bigger clothes, loose, it will make you feel better,…

Most diets promise solutions to tight-pants problems: Eat less and you’ll weigh less…keep your mouth closed and you’ll keep the pounds off…

If it really worked that way, then we all wind up skinnier than a sheet of paper, wearing all the same XXS size , no belt-busting bellies, no tight-pants problems, less dietary diseases …We would all have overcame the weight scandal, the world number one problem .

Our aim here is to give you tools and actions to crack the code of true and lifelong weight management. We will help you avoid the dangerous yo-yo cycle of weight gain and weight loss.

We will help you reprogram your body…you will enjoy eating without feeling uncomfortable after a meal, you will be flexible, you will make mistakes, you will correct them by yourself, you will enjoy elegance, but most of all you will start loving yourself, you will definitely reconcile with your mirror! You will feel stronger, better, more confident, and healthier.."

  Alda

DIETS

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Vegetarianism

Vegetarianism is such a big and wide definition.

It is the practice of subsisting on a diet composed primarily or wholly of vegetables, grains,fruits,nuts,and seeds with or without eggs and dairy products.

There are a number of types of vegetarianism, which exclude or include various foods.(http://en.wikipedia.org/wiki/Vegetarianism)

Ovo vegetarianism includes eggs but not dairy products.

Lacto vegetarianism includes dairy products but not eggs.

Ovo-lacto vegetarianism (or lacto-ovo vegetarianism) includes animal/dairy products such as eggs, milk, and honey.

Veganism excludes all animal flesh and animal products, including milk, honey, and eggs.

Raw veganism includes only fresh and uncooked fruit, nuts, seeds, and vegetables. Vegetables can only be cooked up to a certain temperature.

Fruitarianism permits only fruit, nuts, seeds, and other plant matter that can be gathered without harming the plant.

Sattvic diet (also known as yogic diet), a plant based diet which may also include dairy (not eggs) and honey, but excludes anything from the onion or leek family, red lentils, durian fruit, mushrooms, blue cheeses, fermented foods or sauces, alcoholic drinks and often also excludes coffee, black or green tea,chocolate, nutmeg or any other type of stimulant such as excess sharp spices.

Buddhist vegetarianism (also known as su vegetarianism) excludes all animal products as well as vegetables in the allium family (which have the characteristic aroma of onion and garlic): onion, garlic, scallions, leeks, chives, or shallots.

Jain vegetarianism includes dairy but excludes eggs and honey, as well as root vegetables.

Macrobiotic diets consist mostly of whole grains and beans.

Concerns:

Vegetarian diets offer lower levels of saturated fat, cholesterol and animal protein, and higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such asvitamins C and E and phytochemicals.

vegetarian diets are typically high in carotenoids, but relatively low in omega-3 fatty acids and vitamin B12. Vegans can have particularly low intake of vitamin B and calcium if they do not eat enough items such as collard greens, leafy greens, tempeh and tofu (soy). High levels of dietary fiber, folic acid, vitamins C and E, and magnesium, and low consumption of saturated fat are all considered to be beneficial aspects of a vegetarian diet.

Rf:http://aldas54.typepad.com/blog/ for Vegeterianism food pyramids

FITNESS

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Tababta

A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. You can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds.

take one exercise and perform it in the following manner:

1) For twenty seconds, do as many repetitions as possible.

2) Rest for ten seconds

3) Repeat seven more times!

You 're done in four minutes!!!

Try it.

Sports Nutrition Diet Tips

20-25% of your energy should come from fats. If the fat intake would be less than that, it won’t be able to make any contribution in boosting your performance level.
eat food before, during and after your exercise session to control blood glucose level, thereby helping in enhancing your sports performance.
drink adequate water during and after your sports performance.
eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities.
Limit the quantity of salt and simple sugar.
Don’t change your diet plan before going in for your sports competition.
Fasting is not recommended for sportspersons
Attention :If you feel some kind of an uncomfort or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal.

Top Foods for Athletes

Oatmeal

Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the blood stream. It will maintain your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oat are also a good source of B vitamins, important for athletes as a source of energy.

Yogurt

calcium plays a role in muscle metabolism. If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. Try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B12, it helps athletes prevent fatigue.

Blueberries

Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy Blood Pressure. They contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.

Sweet Potatoe

Source of Vitamin C and one of the only fat-free sources of Vitamin E. Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes.

Salmon

source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acid. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. ..

Quinoa

Quinoa is a complete protein ( 9 essential amino acids comparable to milk) . It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. Because it is gluten free, it is very easy to digest. It is recommended to incorporate this whole grain into a variety of your meals.

Almond Butter

Is a great, healthy alternative to traditional peanut butter.Almond butter is a nutritional powerhouse that contains significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Nut butters are a great source of protein, and will keep you full.

Weight Loss At 40 and above...

Your metabolism is responsible for consuming about 60-70% of all the calories your body burns each day. It begins to slow between the ages of 40 to 50.

Losing weight after 40 will probably not be as easy for you as it was at 20 or 30. However, this does not mean that you cannot face this challenge and become healthier than you ever have been.

Just develop a weight-loss plan tailored to your body, your schedule, your goals, and your life.

It must include: nutrition, exercise, and lifestyle requirements.

Nutrition and Eating Plans

You must have a good nutrition and a strong eating plan, including a careful balance of the right kinds of foods from each group.

There is a lot of conflicting information out there about the importance of carbohydrates, fats, and protein. However, these three all play an important role in good nutrition.

Your specific meal plan will have to be based on your physical needs and schedule.

Some people find it easier to eat their carbs earlier in the day. Other people find a need to have a complex carb at every meal…

Many experts recommend tracking your meals to make sure you are getting the right nutrients and not too many calories. The more calories you consume, the more work you will have to do to burn them.

Develop an Exercise Regiment

Great exercise is when you develop a well-rounded plan that addresses both cardiovascular fitness and muscle strengthening and toning.

Cardio workouts burn calories quickly. If you are new to exercise, start with walking. You can gradually increase your time and distance and work your way into a light jog.

Once you can lightly jog for 30 minutes or more, you should be able to handle any other type of cardio workout.

Strength training builds and tones your muscles. Muscles get energy by burning excess fat.

The more muscle tone you have, the easier it is for you to lose unwanted weight.

Each program should also be coupled with a regular cardio routine.

Lifestyle Changes

To ensure life-long health,find your MOTIVATION. It is important that your weight loss plan correct the negative aspects of your life that lead to weight gain and poor fitness, such as:

• Eat when you are bored

• Eat when you feel lonely

• Eat when you are sad

• Eat because there just isn’t anything else to do!

There is no SINGLE weight-loss plan for everyone. The best thing you can do is to shape your individual program.

There are many reasons people after 40 pack on the pounds, but beware that when you put them on, they won’t come off near as easily!

HEALTHY EATING PLATE

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1-According to Dr. Zhang, professor of medicine and epidemiology at Boston University School of Medicine, cherry intake during a 2-day period was associated with a 35% lower risk for gout attacks and cherry extract intake was associated with a 45% lower risk.

2-Including foods such as low-fat yogurt, sesame/rice-bran oils, and low-calorie cranberry juice in the diet can help keep blood pressure under control, according to three new studies presented at the American Heart Association High Blood Pressure Research (2012) . The rice/bran oil also may lower LDL cholesterol and triglycerides and increase levels of HDL cholesterol.

3-The daily addition of 75 g of whole-shelled walnuts to a typical Western-style diet appears to have positive effects on the vitality, morphology, and motility of sperm in healthy men, according to the findings of a randomized, parallel, 2-group, dietary intervention trial.

4-Researchers have associated obesity in men, particularly large waist circumference (WC), with sexual and urologic dysfunction, in addition to metabolic effects.

5-Obesity as measured by body mass index (BMI) is associated with increased risk for urinary tract infection (UTI) and pyelonephritis in both sexes, according to a retrospective, cross-sectional study.

6-The sight of unhealthy food during a period of sleep restriction activated reward centers in the brain that were less active when participants had adequate sleep, according to a new study using brain scans to better understand the link between sleep restriction and obesity.

FATS

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Trans Fatty Acids

Trans fatty acids are also known as unsaturated fatty acids. They occur naturally in low levels in meat and dairy products.

In general, trans fats are the result of food production. It is the processing of liquid vegetable oil to become a solid fat.

They are prevalent in snack foods, fast foods, fried foods, and commercially-prepared baked goods. Trans fatty acids, have essentially no nutritional value and are not necessary for human health. In the commercial food industry, trans fats provide an enhanced taste and a longer shelf-life for products.

Trans fats have long been associated with cardiovascular disease, high cholesterol, Alzheimer’s disease, cancer, metabolic dysfunction, insulin resistance, inflammation, obesity, MS…

Recently, according to a new study published, it has been shown that the consumption of dietary trans fatty acids is associated with irritability, aggression as well as decreased learning and memory.

Olives and Oils

Containing about 75% of oleic acid, Olive is among the best natural sources of monounsaturated fats used in lowering cholesterol levels in the blood.

Olive fruits are usually pressed or crushed so as to obtain different types of Olive oil through different pressing processes. The types include Extra Virgin containing about 0.8% acidity, it is the best and it is obtained from the first press. Virgin oil which contains about 2% acidity is the second best and is obtained from the second press. Other types of olive oil include Pure Olive oil, Olive oil,…and Refined Olive oil.

Health Benefits of Olives and Olive Oil:

Olive Oil and Cholesterol A diet rich in extra virgin olive oil helped to lower LDL (bad) cholesterol and, perhaps more importantly, stimulated an increase in HDL (good) cholesterol.

Olive Oil and Rheumatoid Arthritis
Adding olive oil to your diet could help you protect yourself against rheumatoid arthritis.

Olive Oil and Antioxidants
Olive oil provides beta carotene (pro-vitamin A) and tocopherol (vitamin E) which are excellent buffers of acids produced in the gastrointestinal tract and those resulting from body metabolism. Extra virgin olive oil contains 88% of its vitamin E in the form of alpha-tocopherol, which is easily synthesised by the body. These are very important antioxidants that prevent the oxidation of LDLs. Such oxidation can cause damage to ordinary cells, nerve cells and arteries and lead to arteriosclerosis, coronary heart disease.

Olive Oil and Aging
The vitamin E content in olive oil is thought to provide a defence against such effects, and thus help maintain mental faculties and muscular control longer and better. Among other benefits, the vitamin A helps prevent and minimise the development of skin wrinkles.
Studies have shown that a diet containing enough oleates as well as a moderate supply of essential fatty acids is needed for healthy bone mineralisation – a process that aids the developing bones in children and prevents calcium loss in adults.

Olive Oil, good for body function
Olive oil is nature’s storehouse of many healthful nutrients like vitamins A, E, D and K and other nutrients such as magnesium-rich chlorophyll, squalene, phytoesterols…

As a conclusion, Olive Oil has so many positive effects on so many different parts of the body and their functions. It has beneficial effects on virtually every aspect of body function, development and maintenance, including brain development, bone structure, digestion, aging process, the condition of skin and hair, metabolism, and on plaque formation in the blood vessels.

Black Seed Oil

Effective anti-oxidant, anti-bacterial, and anti-inflammatory remedy it is used to fight infections and to strengthen the immune system.

Suitable for treating the following conditions:

headaches
toothaches
nasal congestion
colds and flus
digestive and gastrointestinal problems
hair and skin problems
allergies
diabetes
cough and asthma relief
High blood pressure
Insomnia
Muscle cramps and spasms

The recommended daily dosage is one teaspoon of black seed oil per day.

Health Benefits of Avocados

Prostate cancer prevention

Oral cancer defense

Breast cancer protection

Eye health

Lower cholesterol

Heart health

Stroke prevention

Better nutrient absorption

Vitamin E powerhouse

Coconut

Coconut is a wonderful healthy food that has been shown to increase metabolism and assist in burning unwanted fat off your body. It contains "lauric acid" a saturated fat that can only be found in "mothers’ milk". This is the main ingredient that appears to be responsible for speeding up metabolism and accelerating the whole process of burning fat.

People were cautioned on the intake of coconut oil, stating that it is high in saturated fats and can increase the cholesterol levels….

Some of the properties:

The Stability of Coconut Oil: After one year at room temperature, coconut oil shows no evidence of rancidity even though it contains 9% linoleic (omega - 6) polyunsaturated acid. Coconut oil may have antioxidant properties, since the oil doesn't turn rancid and since it reduces our need for vitamin E, whereas unsaturated oils deplete vitamin E.

Thyroid-Stimulating, Anti-Aging Effects of Coconut Oil: Many researchers have reported that coconut oil lowers cholesterol . The cholesterol-lowering properties of coconut oil are a direct result of its ability to stimulate thyroid function. In the presence of adequate thyroid hormone, cholesterol (specifically LDL-cholesterol) is converted by enzymatic processes to vitally necessary anti-aging steroids that are required to help prevent heart disease, senility, obesity, cancer and other diseases associated with aging and chronic degenerative diseases.

Weight Loss Stimulating Properties of Coconut Oil : MCFAs get digested immediately and are burnt up to generate body fuel which increase the metabolism rate and helps the body burn up excess calories present in other foods taken during the meal.

Anti-Cancer Effects of Coconut Oil: In chemically induced cancers of the colon and breast, coconut oil was by far more protective than unsaturated oils. 32% of corn oil eaters got colon cancer whereas only 3% of coconut oil eaters got the cancer

Antimicrobial (Antiseptic) Effects of Coconut Oil : Coconut oil contains medium chain fatty acids such as lauric (C-12), caprylic (C-10) and myristic (C-14) acids. Of these three, coconut oil contains 40% lauric acid, which has the greater anti-viral activity of these three fatty acids. Lauric acid is so disease fighting that it is present in breast milk.

FRUITS

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Kumquat Fruit

Like citrus fruits, kumquats are low in calories. 100 g of fresh fruit provide only 71 calories. They are a rich source of dietary fiber, minerals, vitamins, and pigment anti-oxidants .

Kumquats are eaten along with the peel. The peel is rich in many essential oils, anti-oxidants, and fiber. 100 g whole kumquats provide 6.7 g or 17% of daily-recommended levels of fiber composed of tannins, pectin, hemi-cellulose, and other non-starch polysaccharides (NSP).

Fresh kumquats are packed with flavonoid anti-oxidants

Like oranges, kumquats also very rich in vitamin C. 100 g fruit provides 47.9 or 73% of RDA

Kumquats contain good levels of B-complex group of vitamins such as thiamin, niacin, pyridoxine, folates and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.

Prepare winter with KUMQUAT...

Health Benefits of Lychee

Lychee fruits are low in calories.

- oligonol, a polyphenol found abundantly in lychee fruit, has been found to have several anti-oxidant, anti-influenza virus actions. In addition, it helps improve blood flow in organs and protect skin from harmful UV rays.

- It is an excellent source of vitamin C; 100 g fresh fruits provide 71.5 mg or 119% of daily-recommended value.

- It is a very good source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are essential since they function by acting as co-factors to help body metabolize carbohydrates, protein, and fats.

- Litchi also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure…Copper is required in the production of red blood cells.

Enjoy it!!

Lycopene

Occuring naturally in foods and giving fruits and vegetables their red tint (tomatoes, watermelon, guava, pink grapefruit...), Lycopene is a powerful antioxidant that helps to prevent cancer , heart disease and other serious conditions.

Generally the redder the food, the more lycopene is present.

Research shows that lycopene obtained from processed foods such as tomato paste, sauce, juice, and ketchup can be absorbed easily and very efficiently by the body .

Because lycopene is a potent antioxidant, it helps to neutralize free radicals which can damage cells in the body.

Health Benefits

Heart diseases-Lycopene stops LDL cholesterol from being oxidized by free radicals.
Infertility-Research suggests that lycopene may help in the treatment of infertility.
Helps prevent diabetes
Prevents age-related macular degeneration and cataracts
Prevents the aging of skin
Acts as an internal sunscreen
Known to help prevent osteoporosis

The following are some foods that contain high concentration of lycopene:
Tomatoes
Pink Grapefruits
Pink Guava
Watermelon
Papaya
Rosehips

There currently is no daily recommendation for lycopene. Most lycopene supplements range from 5 to 15 miligrams per day.

Prickly Pear

Nutritionally, the Prickly Pear can be a goldmine of vitamins and minerals.High in amino acids, high fiber content, good levels of Vitamin C and Bioflavoids, addind this fruit to your diet may be a good idea!!

The fruit has been known as a great source of fiber, helpful to the digestive system. It works as a colon cleanser.

The good level of amino acids has been associated with the benefit of lowering high cholesterol, cleaning up the arteries reducing the formation of plaque and improving circulation.

Type II Diabetes may particularly benefit from lower glucose levels within one hour of consuming the plant juice.

Supplements help athletes overcome muscle soreness and get a nice jolt of energy.

Usage: Eaten fresh, juices, marmalades, jelly, ice cream and dessert sauces.

Selection: Alsa called Cactus Pear, Tuna Fruit, Indian Figs and Mission Cactus, good quality is egg-shaped and has yellow to magenta coloring depending on the variety.

Health Benefits of Pomegranate Juice

1- Fights breast cancer

2- Prevents lung cancer

3- Slows prostate cancer

4- Keeps PSA levels stable

5- Prevents osteoarthritis

6- Protects arteries

7- Prevents Alzheimer disease

8- Lowers LDL cholesterol

9- Lowers blood pressure

10- Interferes in dental protection

Wolfberry

The wolfberry or the goji berry is a reddish-orange berry.

Eaten raw or dried the wolfberry’s antioxidant powers are anti-aging and promote longevity.

Benefits of Goji Berry:

Protects the liver

Improves Vision

Strengthens weak legs

Promotes Longevity

Improves the Immune System

Helps prevent Cancer

Wolfberry is rich in:

Beta-carotene, calcium,polysaccharides, selenium,vit.C, E and B-complex, 19 amino-acids and essential fatty acids

Cranberry and Cholesterol

Cranberries contain high levels of flavonoids that have antioxidant properties. Several in vitro studies have demonstrated inhibition of LDL oxidation and proinflammatory responses by cranberry juice.[8] Lee et al. demonstrated a significant reduction in LDL-C after a 12-week cranberry intervention, which was similar in magnitude to the cholesterol-lowering effects of plant sterols and low-fat diets.

CARBS

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Corn

In addition to being sweet and satisfying, there are many health benefits of corn.

Corn has a composition of 80 % carbohydrate , 10 % protein , 4.5 % fat ,3.5% fiber, and 2% micro-nutrient.

It’s a good source of fiber, and regular consumption is great for the colon.

We create all kinds of products from corn, such as corn flour, corn oil, cornflake, corn syrup, popcorn, rice corn and corn soap.

Corn is a descent source of:

- Thiamin (vitamin B1) which is used in the metabolism of carbohydrates.

- Pantothenic acid (vitamin B5) which helps with physiological functions
- Magnesium and phosphorus
- Folate which helps the generation of new cells
- Vitamin C which fights against diseases.

It is considered to be low in protein, due to the minimal content of the amino acids lysine and tryptophan

Nutritional Values of Fresh and Cooked Corn, Yellow or White
Serving Size: 1 medium (7") ear

Calories	77
Fat	1 g
Saturated Fat	<1 g
Cholesterol	0 mg
Carbohydrate	19 g
Protein	3 g
Dietary Fiber	3 g
Sodium	13 mg
Vitamin C	5 mg
Folic Acid	41 micrograms
Niacin	2 mg
Potassium	243 mg

Edamame

Edamame are young soybeans that have a fresh green color and are very nutritious.

They refer to soybeans that are harvested and collected when the plant is still young and green.

Excellent source of low-calorie protein, Edamame is a low-calorie food that may aid in weight loss when eaten in place of higher calorie choice.

A half-cup of these beans has eleven grams of protein and is one of the few vegetarian protein sources that have all nine of the essential amino acids the body can't make.For only 125 calories.

Each half-cup of edamame has four grams of heart-healthy fiber to help lower cholesterol levels and keep you satiated . The isoflavones found in edamame and other soy products can help to lower the risk of heart disease according to some studies and may also lower blood cholesterol levels. It is also a good source of folate and vitamin K which are important for heart health.

The isoflavones in edamame help to maintain bone density by exerting estrogen-like effects on bone tissue. It's also a good source of calcium which is important for strong teeth and bones.

DAIRY

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Health Benefits of Yoghurt

Qualified as a good source of calcium , phosphorus, Vitamin B2 , iodine,Vitamin B12,Vitamin B5, Zinc, potassium, protein and molybdenum. It is a health-supportive food.

But the most interesting health information about yogurt comes from its potential inclusion of live bacteria. People who are moderately lactose-intolerant can consume yoghurt without ill effects, because much of the lactose in the milk precursor is converted to lactic acid by the bacterial culture.

Yoghurt containing live cultures is sometimes used in an attempt to prevent antibiotic-associated diarrhea.

Yoghurt contains varying amounts of fat . There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yoghurt (4% fat).

Benefits of Yogurt:

1. Yogurt is easier to digest than milk. While the amount varies among brands of yogurt, in general, yogurt has less lactose than milk. The culturing process has already broken down the milk sugar lactose into two sugars that are easily absorbed by lactose-intolerant persons.

2. Yogurt contributes to colon health. Yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases.

Also, the bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer

3. Yogurt improves the bioavailability of other nutrients. Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

5. Yogurt aids healing after intestinal infections. It's good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

6. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

7. Yogurt is a rich source of calcium. An 8-ounce serving of most yogurts provides 450 mg. of calcium, one-half of a child's RDA and 30 to 40 percent of the adult RDA for calcium

8. Yogurt contains protein. Plain yogurt contains around ten to fourteen grams of protein (often called "predigested") per eight ounces.

9. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids.

10. Yogurt is a "grow food." Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals.

11. For Fresh Breath and a Healthy Mouth . Consuming just 3.2 ounces (90 grams) of yogurt twice a day not only lowers levels of hydrogen sulfide and other volatile sulfide compounds responsible for bad breath, but may also eliminate tongue-coating bacteria and reduce dental plaque formation, cavities, and risk for gingivitis.

Be careful when selecting yogurt and choose yogurts that contain live cultures—highest quality products will often indicate exactly how many live bacteria are contained in the product. Lactobacillus bulgaricus and Streptococcus.

DISORDERS

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Eating Disorders

Eating disorders are serious medical problems that involve self-critical, negative self-esteem. Bad thoughts and feelings about body weight, food and eating habits that affect normal body function and daily activities.
These disorders are caused by a complex interaction of genetic, biological, psychological and social factors.

Eating disorders frequently develop during adolescence or early adulthood, but can occur during childhood or later in adulthood. Females are more likely than males to develop an eating disorder.

Most Common Eating Disorders:

Anorexia – People with anorexia starve themselves out of an intense fear of becoming fat. Despite being underweight, they never believe they’re thin enough. In addition to restricting calories, they control their weight with intense exercise, diet pills, or purging.

Bulimia – It involves a cycle of bingeing and purging. Following an episode of binge eating, they purge themselves of the extra calories.
To avoid weight gain they vomit, exercise intensively or take laxatives.

Binge Eating Disorder – It is overeating and consuming rapidly thousands of calories in a very short period of time, without control, unable to stop even when uncomfortably full despite feelings of guilt and shame.

Warning Signs

Excessive exercising
Making excuses to get out of eating
Avoiding social situations that involve food
Going to the bathroom right after meals
Eating alone, at night, or in secret
Preoccupation with body or weight
Obsession with calories, food, or nutrition
Constant dieting, even when thin

Rapid, unexplained weight loss or weight gain
Abuse of laxatives or diet pills

FISH

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A Small Fish with Big Health Benefits

Sardines are rich in many nutrients like minerals and vitamins that are essential for good health.
Sardines are a good source of proteins and they also contain the following nutrients:

Omega 3 Fatty Acids: Omegas 3s help in improving the levels of good cholesterol as well as manage blood pressure. They prevent blood clots from forming which reduces the risk of heart attacks.They also prevent wrinkle formation, improving the texture of the skin and make the skin healthier.

Vitamin D : Very important to maintain good calcium levels in the blood. Vitamin D is the base for good bone development.

Vitamin B12: for a good nervous system having Vitamin B12 in your diet is very important. It improves your every day energy levels. Vitamin B12 is also required for health growth of blood cells.

Calcium: 100 grams of sardines contains 70 mg of calcium.

Phosphorus: The phosphorus in sardines is balanced by equal amounts of calcium. Apart from milk sardines are the only foods that have calcium and phosphorus in equal amounts. Phosphorus improves the kidney functions and helps in elimination of waste from the body. Phosphorus is also good for the health of the bones and teeth.

Weight management: If you are counting the calories then you can easily have a cupful of sardines. Having sardines provides the body with omega 3 essential fatty acids which helps in increasing your metabolism which ultimately helps in losing weight.

Other sardine benefits: Sardines are also good for the memory, the skin and the joint.

The nutritional content in sardines makes them a must include in your healthy diet .

HERBS AND SPICES

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Lemon Verbena (Verveine)

Lemon Verbena is a woody, deciduous shrub that has a distinct lemon scent.

The plant is used in folk medicine to help aid digestion. It has a sedative effect and is used as an aid to reduce fevers.

It is most commonly available in its dried form for making tea.

Digestive aid

It contains mild antiseptic, anti-inflammatory and astringent qualities.It helps with digestion and relieves nausea and cramps.It calms stomach spasm and colon irritability, reducing symptoms of flatulence, upset stomach and diarrhea.

Cold and fever relief

It has a soothing effect on nasal and bronchial congestion. It helps reduce fever, especially if it is caused by a flu. Due to its expectorant properties it relieves coughs and colds.

Natural mood lifter

It elevates the mood in symptoms of mild depression. It has a pleasing lemon aroma and taste that relaxes the nervous system.

PMS

This plant regulates the menstrual cycle relieving its symptoms.

One of the best ways to prepare lemon verbena tea is to use it in combination with mint or licorice.

Turmeric (curcuma, safran)

(curcuma, safran) health benefits :Antioxidant - Prevention of conditions such as Breast Cancer and Heart Disease.
Arthritis treatment - A few small studies suggest turmeric may help improve the symptoms of osteoarthritis and rheumatoid arthritis.

Other - Turmeric has been studied for the treatment of high cholesterol, inflammation, scabies, viral infections, HIV, AIDS and a vision disorder called chronic anterior uveitis. Other studies suggest that turmeric may prevent gallstones and the formation of blood clots and may have a protective effect on the liver.

Unproven Uses:
Alzheimer's disease
Asthma
Increases Bile flow
Colic
Cough
Flatulence
Decreases High blood pressure
Decreases Menstrual cramps
Stomach bloating

Finally it seems that dietary curcumin may have a potential benefit in preventing obesity. Curcumin, a constituent of turmeric, acts by preventing the formation of fatty tissue, therefore it inhibits Adipogenesis.

Health Benefits of Cinnamon

With just 1/2 teaspoon of cinnamon per day you can:

1- lower LDL cholesterol.

2- Regulate the effect of blood sugar, making it especially beneficial for people with Type 2 diabetes.

3- stop medication-resistant yeast infections.

4- reduce the proliferation of leukemia and lymphoma cancer cells.

5- have an anti-clotting effect on the blood.

6- If combined with one tablespoon of honey every morning before breakfast you get a relief in arthritis pain after one week and could walk without pain within one month.

7- inhibit bacterial growth and food spoilage, since it is a natural food preservative.

8- smelling cinnamon boosts cognitive function and memory.

9- fight the E. coli bacteria in unpasteurized juices.

10- get a great source of manganese, fiber, iron, and calcium.

Green Tea

Green Tea comes from the same plant from which normal tea is obtained. The normal black tea is obtained by fermenting the tea leaves. This fermentation changes its colour, flavour and raises the level of caffeine and tannin in it. Whereas, in case of Green Tea, the tea leaves are dried or slightly steamed but not fermented. This makes it look green when brewed and otherwise.

Constituents: Apart from caffeine, which gives tea its characteristic taste, bitterness and stimulating effect, Green Tea is rich in a group of chemicals, called Catechin Polyphenols ,also known as Flavonoids, very powerful anti oxidants. …

Health Benefits: The health benefits from Green Tea are primarily due to its anti oxidizing properties which come from its Caffeine, Catechin Polyphenols and Theonine. These health benefits can be listed as under:

• Anti Ageing: Regular consumption of Green Tea can effectively delay symptoms of ageing.

• Stimulating: Tea is ideal to counter fatigue, laziness, sleepiness and lack of energy and to improve blood circulation.

• Immunity Boosting: Green Tea boosts immunity.

• Astringency: It triggers contraction in muscles and tissues and tones up muscles and skin.

• Anti Carcinogenic: Apart from ageing, free radicals are also responsible for causing certain types of cancer. The Catechins present in Green Tea neutralize these free radicals, prevent formation of carcinogens like nitrosamines and reduce the chances of cancer. Green Tea is now being clinically used in prevention of cancer, particularly those pertaining to colon, rectum, pancreas and intestines.

• Reducing Cholesterol: Green Tea has been seen effective in reducing cholesterol level to some extent, probably due to its alkaline nature.

• Cardiac & Arterial Health: Certain components in Green Tea prevents thickening of blood, thereby reducing chances of Arterial Sclerosis, Thrombosis, Cardiac and Cerebral Strokes etc.

• Anti Diabetic: If not taken with sugar, the alkaline nature of Green Tea helps reduce the blood glucose level. Moreover, the anti oxidizing and astringent nature of its constituents ensure good health and better functioning of pancreas and thereby better secretion of insulin and resultant better decomposing and absorption of sugar. This helps keep diabetes away.

• Weight Loss: It enhances the rate of metabolism and thereby faster consumption of fat storage of the body.

• Stamina & Endurance Booster: Have a cup of hot green tea after rigorous exercise and within no time you will be ready for a few more sets.

• De intoxicating: Green Tea is the best cure to get rid of hangovers and fatigue caused by consumption of alcoholic beverages,bad eating habits and lack of sleep…

LATEST:
Green Tea May Help Cut Risk for Lung Cancer
"Green tea contains strong antioxidants called tea polyphenols, which have inhibitory effects of tumorgenesis, tumor proliferation, and tumor growth."
"Drinking green tea may provide a chance to lower the lung cancer risk in smokers, but it cannot reverse the toxic effects or carcinogenesis caused by smoking."

LIQUIDS

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Red Wine or Resveratrol ??

Red wine contains much higher levels of antioxidants like “resveratrol” than white wine does. These phenolic antioxidants will give wine major health benefits:

Overall Health Benefits: Anti-aging effects in red grape skins

Lung Health Benefits: Improved lung function from antioxidants in white wine

Heart Health Benefits: Coronary heart disease reduced

Healthier blood vessels in elderly

Ulcer Prevention: Ulcer-causing bacteria reduced

Cancer Prevention: Cancer cells killed by protein in red grape skins

Stroke Prevention: Arteries kept clean by polyphenols in red grape skins

Women’s Health Benefits: Decreased ovarian cancer risk .Stronger bones .Lower risk of stroke

Men’s Health Benefits: Lower risk of heart attack for men with high blood pressure

One of the richest sources of resveratrol is red wine, which is fermented with grape skins longer than white wine. So far, the compound shows promise as a natural defense against several types of chronic disease:

Resveratrol and Cancer: It seems that resveratrol helps suppress breast-cancer progression in its earliest stages. The antioxidant appeared to stop estrogen from reacting with DNA molecules and forming compounds that mark the start of cancer cell formation.

Resveratrol and Heart Health: Resveratrol may help guard against age-related decline in heart health.

Resveratrol and Age-Related Disorders: Resveratrol may aid in the prevention of age-related disorders like inflammation and neurodegenerative disease.It also indicated that resveratrol may help reduce risk of diabetes.

How much is good?

A four-ounce glass of wine is equivalent to one serving. Men will benefit from consuming one to two servings per day. Women should consume only one serving per day to reap the maximum benefits. This is not to say that you should start drinking alcohol if you presently do not.

A glass of red wine a day might keep the doctor away !!

Tip: Increase your resveratrol intake by eating grapes, blueberries, cranberries, and pomegranate, all of which are rich in a range of antioxidants

Energy Drinks

Energy drinks claim to provide people with increased energy levels that will keep them active & alert. But are energy drinks safe to drink?

Energy drinks are soft drinks advertised as boosting energy. These drinks usually do not emphasize energy derived from the sugars they contain, but rather through a choice of stimulants, vitamins, and herbal supplements the manufacturer has combined.

They include caffeine (large amount), vitamin B, guarana (contains also caffeine), acai, taurine, ginseng (enhances the effects of caffeine), maltodextrin, carbonated water, inositol, carnitine, creatine, glucuronolactone and ginkgo biloba. Some contain high levels of sugar, others are 'diet' versions. The central ingredient in most energy drinks is caffeine, the same stimulant found in coffee or tea, often in the form of guarana or yerba mate.

Adverse effects associated with caffeine consumption in amounts greater than 400 mg include nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms (arrhythmia), and stomach upset. Consumption also has been known to cause pupil dilation when taken with certain antidepressants.

Energy drinks do not provide electrolytes, and have a higher likelihood of an energy "crash-and-burn" effect. Caffeine in energy drinks can excrete water from the body to dilute high concentrations of sugar entering the blood stream, leading to dehydration. If the body is dehydrated by 1%, performance is decreased by up to 10%. people drinking energy drinks may sweat more burning off all the extra energy. Once the drink wears off, the effects of dehydration can be felt acutely. In extreme cases, dehydration can be fatal.

The sugar in an energy drink is a large part of the "buzz" that hits once it's consumed. Sugar over stimulates the nervous system, causing people to feel a burst of energy. The individual then feels worse than before and sometimes has a craving for more sugar. This is a very unhealthy pattern for the body to get into, and it can weaken the immune system.

Mixing energy drinks, especially the brand Red Bull, with alcohol has become popular recently. The caffeine is supposed to counteract the depressant effect of alcohol. Energy drinks can lessen some of the subjective effects of alcohol intoxication like dizziness and headache. However, they may be unable to counteract some of the psychomotor impairments of alcohol intoxication…However, this mixture is believed to cause cardiopulmonary or cardiovascular failures.

Sodas and Sugar-sweetened Beverages

Sodas and Other Sugar-sweetened Beverages Linked to Increased Risk of Type 2 Diabetes

A new study has found that regular consumption of soda and other sugar-sweetened beverages is associated with a clear and consistently greater risk of metabolic syndrome and type 2 diabetes.

Consumption of sugary drinks have shown consistent associations with weight gain, obesity, type 2 diabetes and metabolic syndrome. ( high blood pressure and excess body fat around the waist, that increase the risk of coronary artery disease, stroke and diabetes.)

Findings show that drinking one to two sugary drinks per day increase the risk of type 2 diabetes by 26% and the risk of metabolic syndrome by 20% .

Advice: limit sugar-sweetened beverages and replace them with healthy alternatives, such as water, to reduce risk of diabetes as well as obesity, gout, tooth decay, and cardiovascular disease.

MINERALS

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Zinc

An important mineral that plays a vital role for the protein synthesis and helps in regulation of the cells production in the immune system of the human body. It is mostly found in the strong muscles of the body and especially in high concentrations in the white and red blood cells, eye retina, skin, liver, kidneys, bones, and pancres.

Health Benefits of Zinc

· Skin Care

· Eczema

· Acne

· Wound healing

· Prostate disorder

· Cold

· Weight loss

· Pregnancy

· Reproduction

· Biological Functions

· Infection

· Antioxidant

· Enzymes regulation

· Cancer

· Chronic Fatigue

· Alopecia (hair loss)

· Bone loss

· Night blindness

Deficiency Symptoms: Growth retardation, low blood pressure, retarded bones, loss of appetite, loss of sense of smell and taste, depression, rough skin, weight loss, pale skin, diarrhea, hair loss, fatigue, white spots under finger nails

Sources: Meat products, oysters, turnips, peas, oats, peanuts, almonds, whole wheat grain, pumpkin seeds and ginger roots.

Silicium

Silicium, also known as Silicon or (Si) is an essential mineral for our body. It is especially useful in preventing bones and joints related ailments.

Silicium helps keeping our nerve cells and tissues functioning properly . It can slow down the progression of osteoporosis as we age. It is also needed for the synthesis of Vitamin B1 or thiamine in our body.

It helps keeping our skins, hairs, nails, teeth, and even our eyes healthy. It can protect our skins from becoming flabby, makes our eyes bright, improves our nails and hair

Silicium Food Sources ( mainly in fruits and vegetables that are high in cellulose.)

· Apples

· Oranges

· Almonds

· Peanuts

· Cabbages

· Onions

· Whole Grains

· Carrots

· Fish

· Corn

· Honey

· Beers

· Pumpkins

Symptoms of Silicium Deficiency

· soft and brittle nails

· flabby skins

· poor bone and teeth growth

· skin wrinkles

· hair loss

· flaky lips

· thinning of hair

· osteoporosis

· stiff joints

· tuberculosis

MISCELLANEOUS

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Health Benefits of Honey

There are several health benefits of honey, including its use for sore throats, burns and allergies. It can provide a person with a long-lasting burst of energy. Honey can work as an antiseptic, a moisturizer, and as a cure for diarrhea. The sticky substance helps boost a person's immune system and may help prevent certain types of cancer from forming.

Honey is considered as an antibiotic.A tablespoon (64Kcal) in the morning, before breakfast, is the best timing to swallow it.It is a glucose fructose product…It has the ability to energize a person fast without causing significant weight gain.

Try it!

Wasabi

Wasabi, a popular Japanese vegetable includes cabbages, mustard, and horseradish. It has an extremely strong spicy flavor.The sensation that it gives is felt primarily in the nasal passages and can be pretty painful, its burning sensation lasts for only few seconds.

There are many health benefits of wasabi: anticancer, antimicrobial, anti-inflammatory, anti-heart attack, and anti-stroke.

Anticancer Properties
Wasabi, like many cruciferous vegetables, contain isothiocyanates that has been proven effective against breast cancer, leukemia, lung cancer, stomach cancer, esophageal cancer, colon cancer, and prostate cancer.

Antimicrobial Properties
The isothiocyanates found in wasabi have bactericidal properties, that have been found to kill pathogenic bacteria such as Streptococcus mutans and Helicobacter pylori. S. mutans is the bacterium that causes tooth decay. H. pylori is the bacterium associated with increased risk of gastric cancer.

Prevention of Heart Attack and Stroke
Isothiocyanates extracts from wasabi have blood-thinning or anticoagulation properties. Blood thinners disrupt the physical aggregation of platelets. Blood clot (aggregated platelets) can act as embolus or a mass that becomes lodged in a blood vessel and obstructs it. An embolus is the primary requirement for the occurrence of heart attack and stroke in humans. Consumption of foods that contain high amount of isothiocyanates like wasabi can help decrease the risk of getting heart attack and stroke.

Anti-Inflammatory Properties
Another health benefit of wasabi is the ability to inhibit inflammation. Isothiocyanate extract from wasabi has been found to block an enzyme responsible for inflammation and pain. Consuming wasabi may help relieve the symptoms of inflammatory diseases such as rheumatoid arthritis and Crohn’s disease.

Apple Cider Vinegar

It is an effective natural bacteria-fighting agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine that are vital for a healthy body.

Benefits of Apple Cider Vinegar :

• Reduce sinus infections and sore throats

• Balance high cholesterol

• Cure skin conditions such as acne

• Protect against food poisoning

• Fight allergies in both humans and animals

• Prevent muscle fatigue after exercise

• Strengthen the immune system

• Increase stamina

• Increase metabolism which promotes weight loss

• Improve digestion and cure constipation

• Alleviate symptoms of arthritis and gout

• Prevents bladder stones and urinary tract infections

NUTS

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Walnuts

Walnuts, a rich source of the omega-3 fat, alpha-linolenic acid (ALA), improve artery function after a high fat meal and may be even more important in a Mediterranean-type diet than olive oil in promoting heart health. Eating 4 walnuts a day, can lower cholesterol and triglyceride levels, lower the risk of heart disease, combat depression and help with weight loss. They are rich in protein, B vitamins, vitamin E and magnesium, calcium, potassium, manganese, fibers and antioxidants. They interfere with growth and peak brain functioning.

Food for Better Thought; Walnuts and walnut oil contain more omega-3 than any other nut around.Omega-3 is particularly important for the brain to function properly. Eating more omega-3, either from walnuts, walnut oil or fish, can significantly lower depression.

Help Prevent Gallstones; Women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones.

A Source of Bio-Available Melatonin; Melatonin, a hormone, has been shown to help improve sleep for night shift workers and people suffering from jet lag. Maintaining healthy levels of this hormone is important for everyone over the age of 40 since the amount of melatonin produced by the human body decreases significantly as we age.

Omega-3-rich Walnuts Protect Bone Health; Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping to prevent excessive bone turnover-when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet

Eating Nuts Lowers Risk of Weight Gain; Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A study published in the journal Obesity shows that people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.

Finally, Walnuts are a very good source of manganese and a good source of copper, two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses.

Walnuts also contain an antioxidant compound called ellagic acid, which blocks the metabolic pathways that can lead to cancer. Ellagic acid also helps detoxify potential cancer-causing substances and helps prevent cancer cells from replicating.

Eating just 4 walnuts a day keeps you on the safe side…

HEALTH

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Migraines

A migraine headache is a form of vascular headache caused by vasodilatation (enlargement of blood vessels) that causes the release of chemicals from nerve fibers that coil around the large arteries of the brain. Enlargement of these blood vessels stretches the nerves that coil around them and causes the nerves to release chemicals. The chemicals cause inflammation, pain, and further enlargement of the artery. The increasing enlargement of the arteries magnifies the pain.

Some of the symptoms associated with migraine attacks are nausea, vomiting, and diarrhea.

According to a report published in the journal Pediatric Neurology, the list of foods, beverages, and additives thought to trigger migraine symptoms in some people includes:

• Cheese

• Chocolate

• Citrus fruits

• Hot dogs

• Monosodium glutamate (www.2u2eat.com)

• Aspartame

• Fatty foods

• Ice cream

• Caffeine withdrawal

• Alcoholic drinks, especially red wine and beer

Published surveys have found that the most commonly reported food triggers are cheese, chocolate, alcohol, bananas, and citrus fruit.

Fight Inflammation

Omega-3 fatty acids : found in fish oils, recommended 150g/week or 2-gram fish oil capsule/day or 3 walnuts/day.

Green tea: 3 cups/day

Turmeric: a gingerlike plant that has curcumin as its active ingredient.Seems to reduce inflammation.1/8 of a teaspoon.

Jojoba beans: they tune up the system. They also increase good cholesterol levels and raise leptin levels to curb hunger.50mg/Kg of weight.

Beer: only one drink a day…but, beware of belly fat!!

Also, soy products,flaxeed, flaxeed oil, rye, broccoli, cauliflower, rosemary, red wine, grapes, red or purple grape juice, dark chocolate, cabbage, spinach and garlic.

Alzheimer

Alzheimer is a progressive, degenerative disease of the brain that leads to dementia. It is the most common cause of dementia (significant loss of intellectual abilities such as memory capacity, severe enough to interfere with social or occupational functioning).

Individuals who consume a diet rich in nuts, fish, poultry, vegetables, fruits, and olive oil–based salad dressings but low in high-fat dairy products, red meat, organ meats, and butter have a reduced risk for Alzheimer's disease.

The dietary pattern reflects a diet rich in ω-3 and ω-6 polyunsaturated fatty acids, vitamin E, and folate but poor in saturated fatty acids and vitamin B12.

Start at the Store: 7 Ways to Prevent Foodborne Illness

Start at the Store: 7 Ways to Prevent Foodborne Illness

Healthy Eating Plate

http://images.huffingtonpost.com/2011-06-03-MyPlategreen300x2731.jpg

PREGNANCY

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Pregnancy

During pregnancy, a woman has to provide good nutrition for two individuals. The growing baby gets all its nourishment from its mother through the umbilical cord, so eating healthy is very important.

A well-balanced diet should contain dairy products, fruit, vegetables, fish, meat, eggs, fat and carbohydrates. A pregnant woman needs to eat from all these food groups every day to get the proper amounts of energy.

• Approximately 10 – 15 % of calories should come from protein. Protein is mainly found in meat, fish, eggs, dairy products and beans.

• Approximately 30 - 35 % of calories should come from fat, which is mainly found in butter, oils, margarine, dairy products and nuts.

• Approximately 50 - 60 % of calories should come from carbohydrates, which are found in bread, pasta, potatoes, rice, corn and other grain products.

It is considered that total weight gain should be 10 to 12kg (20 to 24lbs).

• the first period runs from day J till end of 6th month it is normal to gain 1 Kg/ month (2 lbs).

• the second period runs from day 1, 7th month till the end of the normal pregnancy it is normal to gain 1 to 2 Kg / month (2- 4 lbs).

It is not necessary to be obsessive about your weight during pregnancy. But, it is very important to control it.

To avoid constipation, major problem encountered during pregnancy, eat lots of fibre-rich foods such as fruit, vegetables, wholemeal bread and cereal, prunes and prune juice. Drink 2 to 3 litres of water and exercise about 20 to 30 minutes two to three times a week.

SEEDS

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Buckwheat-Sarrasin

A Special Grain-Buckwheat-Sarrasin

A fruit seed that is gluten-free.

It is a quality source of nutrition for people with gluten allergies and Celiac disease.

Buckwheat is also fermented to make gluten-free beer, which is also gaining popularity among special dieters.

It provides adequate amount of proteins (12%) necessary because it contains essential amino acids.

A grain that's good for your cardiovascular system; it decreases the cholesterol level by eliminating fat.

It prevents the development of biliary lithiasis by optimizing the synthesis of biliary acids and eliminating neutral and acid fat.

It is high in magnesium.It has a relaxing effect over blood vessels, improving circulation and decreasing blood pressure.

Rich in Vitamins with B complex it is recommended in case of liver disorders and sugary diabetes.

Finally, it is considered to be an Antidote for X ray irradiations and other forms of irradiation.

Quinoa

Commonly referred to as a grain, it’s actually the seed of a plant. Quinoa is considered a ‘super grain by many, and for very good reason; it is suitable for a wide range of special dietary needs, including lactose-intolerance, vegan diets, gluten-intolerance, diabetes, low sodium diets and nut allergies.

A complete protein , quinoa is a very good source of manganese , magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. Eating a serving of Quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease..

Source of Complete Protein: About 16 percent, higher than that of any other grain. Wheat also has a high protein content, about 14 percent, but the protein in wheat and most other grains is lacking in the amino acid lysine, which Quinoa has in abundance. In fact, the amino acid composition in Quinoa is almost perfect. The World Health Organization has judged the protein in Quinoa to be as complete as that in milk.

Manganese : A powerful antioxidant that plays a key role in certain processes, such as regulating blood sugar levels, activating enzymes responsible for digestion and utilization of key nutrients, breaking down fats and cholesterol and in the production of energy. quinoa is a very good source of manganese (50% RDA per ¼ cup uncooked quinoa).

Magnesium : Plays a key role in keeping the heart healthy, strengthening bones and increasing the absorption of other key minerals, such as calcium. Quinoa is high in magnesium(20% of the RDA of magnesium).

Source of Fiber : Quinoa is an excellent source of fiber (10g per cup) necessary for the health of your digestive system

Beware:

Quinoa is not a commonly allergenic food and is not known to contain amounts of purines. However, it does contain oxalates. The oxalate content puts quinoa on the caution or avoidance list for an oxalate-restricted diet.

FOOD

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GMFood

What are genetically-modified foods - GMOs ?
Defined as crop plants created for human or animal consumption using the latest molecular biology techniques. They have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content.

The bio-chemical industry is going after two crops, corn and soy, because of their high demand for use throughout processed goods and biofuel industries.

Many of the genetically modified foods you can find on your grocers’ shelves, today, because they don’t have to be labeled.

Major processed foods made with genetically modified organisms: Popcorn, Canola Oil, Cottonseed Oil, Soy Sauce, Frozen Pizza, Frozen Dinners, Dry Cereal, Baby Formula, Canned Soups, Cookies, Ice Cream, Aspartame Sweetener.

But…

We don’t know the extent to which the long-term exposure to these modified foods can affect us:

1-there is little scientific study about their health risks
2-safety test technology is inadequate to assess potential harm
3-they can carry unpredictable toxins
4-they may increase the risk of allergenic reactions

“To me, the only reasonable solution is to require that all GM plant products destined for human consumption be tested for long-term toxicity and carcinogenicity before being brought to market”
(David Schubert Nature Biotechnology,Vol 20, No10 p. 969October 2002.)

A story to be continued…

Taken from this link: http://en.wikipedia.org/wiki/Genetically_modified_food

Food	Modification
Soybeans	Herbicide resistant gene taken from bacteria inserted into soybean
Corn, field (Maize)	New genes, some from the bacterium Bacillus thuringiensis, added/transferred into plant genome.
Cotton (cottonseed oil)	Bt crystal protein gene added/transferred into plant genome
Alfalfa	New genes added/transferred into plant genome.
Hawaiian papaya	New gene added/transferred into plant genome
Tomatoes	A reverse copy (an antisense gene) of the gene responsible for the production of PG enzyme added into plant genome
Canola	New genes added/transferred into plant genome
Sugar cane	New genes added/transferred into plant genome
Sugar beet	New genes added/transferred into plant genome
Rice	Current version of Golden Rice under development contains genes from maize and a common soil microorganism.Previous prototype version contained three new genes: two fromdaffodils and the third from a bacterium
Squash (Zucchini)	Contains coat protein genes of viruses.
Sweet Peppers	Contains coat protein genes of the virus.

Happy Food

The secret is in choosing foods rich in omega-3 fats, folic acid, selenium, vitamin D and B12.

These nutrients are known to lift the mood:

Skim Milk

Chocolate

Oily fish like salmon, mackerel and sardines

Bananas

Broccoli , Brussels sprouts and spinach

Blackberries and blueberries

Nuts

Coffee

Omega-3 fortified eggs

Sunflower seeds

Processed Meats

Processed meats include bacon, sausage, hot dogs, sandwich meat, packaged ham, pepperoni, salami… They are usually manufactured with a carcinogenic ingredient known as sodium nitrite. This is used as a color fixer by meat companies to turn packaged meats a bright red color so they look fresh. Unfortunately, sodium nitrite also results in the formation of cancer-causing nitrosamines in the human body.

Studies showed that processed meats increase the risk of pancreatic cancer by 67 percent. Every 50 grams of processed meat consumed daily increases the risk of colorectal cancer by 50 percent.

Sodium nitrite appears predominantly in red meat products (you won’t find it in chicken or fish products). Here’s a short list of food items to check carefully for sodium nitrite and monosodium glutamate (MSG)(Rf www.2u2eat.com), another dangerous additive:

· Beef jerky

· Bacon

· Sausage

· Hot dogs

· Sandwich meat

· Frozen pizza with meat

· Canned soups with meat

· Frozen meals with meat

· Ravioli and meat pasta foods

· Kid’s meals containing red meat…

You can protect yourself and your family from the dangers of processed meats by following a few simple rules:

1. Always read ingredient labels.

ShelfLlife of Perishable Goods

Product	Refrigerator 1-5 ◦ C	Freezer - 18 ◦ C	Comments
DAIRY PRODUCTS
Butter	2-3 months	12 months	Freeze in original carton, overwrap in plastic freezer bag.
Cheese: cottage, ricotta cream cheese	5-7 days 2 weeks	1 month 1 month	Freezing changes texture of soft cheeses. Becomes crumbly when frozen; can be used in cooking when creaminess is not important.
Natural, aged cheeses (cheddar, Swiss, brick, gouda, mozzarella, etc.): large pieces, packaged or wax coated slices or opened packages Parmesan, Romano, (grated) Pasteurized process cheese	2-3 months 2-3 weeks 12 months 3-4 weeks	6-8 months 6-8 months 6-8 months	Natural and processed cheeses can be frozen. Defrost in refrigerator; cheese will be less likely to crumble. Use soon after thawing.
Yogurt	1 month	NR	Yogurt will separate if frozen.
EGGS AND EGG PRODUCTS
Eggs, fresh yolks or whites	4 days	12 months	To freeze, break eggs out of shell; stir until yolk is well blended with white or other yolks. Add small amount of salt, sugar or corn syrup to improve keeping quality.
Eggs, in shell, fresh	3 weeks	NR
Eggs, in shell, hard-cooked	1 week	NR	Decorated Easter eggs: If you intend to eat them, keep refrigerated. If eggs are at room temperature for more than 2 hours, do not eat them.
MEATS
Fresh
Bratwurst, fresh precooked	1-2 days 5-7 days	2-3 months 2-3 months	Meats may be left in the supermarket packaging for refrigerator storage or for very brief freezer storage. For frozen storage beyond two weeks, rewrap in moisture- and vaporproof wrap or freezer bags.
Chops, lamb pork, veal	2-4 days 2-4 days	6-9 months 4-6 months
Ground beef, stew meat, ground pork, turkey, veal, lamb	1-2 days	3-4 months
Roasts, beef lamb veal or pork	2-4 days 2-4 days 2-4 days	6-12 months 6-9 months 4-8 months
Sausage: pork, beef, turkey	1-2 days	1-2 months
Steaks, beef	2-4 days	6-12 months
Variety meats (tongue, liver, brains, heart, kidneys)	1-2 days	3-4 months
Cooked
Canned meat, opened	2-3 days	NR
Cooked meat and meat dishes	3-4 days	2-3 months	Quickly refrigerate all cooked meats and leftovers. Use as soon as possible. Cut large roasts into halves to cool in refrigerator. Fats tend to separate in homemade gravies, stews and sauces but usually recombine when heated.
Gravy and meat broth	1-2 days	2-3 months	Cool leftover gravy and broth quickly, in shallow containers, in the refrigerator.
Processed and Cured
Bacon	5-7 days	1 month	Keep packaged meats in original package. For best quality, use within one week of "sell by" date.
Corned beef: drained and wrapped in pouch with pickling juice	5-7 days 5-7 days	1 month NR
Frankfurters (hotdogs)	3-5 days*	1-2 months	Frozen, cured meats lose quality rapidly; use as soon as possible.
Ham, canned, unopened half whole	8-12 months 3-5 days 7 days	NR 1-2 months 1-2 months	Small pieces of canned ham (opened) may be frozen for 4-6 weeks.
Luncheon meats	3-5 days*	1-2 months
Sausage, smoked dry and semidry sausage	7 days 2-3 weeks	1-2 months 1-2 months
*Storage time after vacuum-sealed package is opened. Unopened package may be kept two weeks or according to date on package.
POULTRY
Fresh
Chicken and turkey, whole	1-2 days	12 months
Chicken, pieces	1-2 days	9 months
Turkey, pieces	1-2 days	6 months
Cooked
Canned poultry, opened	1-2 days	NR	Quick-cool meat and broth separately in shallow containers. Add ice cubes to concentrated broth to speed cooling and to aid fat removal.
Cooked poultry dishes	3-4 days	4-6 months
Fried chicken	3-4 days	4 months
Pieces, covered with broth not in broth	1-2 days 3-4 days	6 months 1 month
SEAFOOD
Seafood
Canned fish, seafood, opened	3-4 days	NR
Clams, oysters (shucked) and scallops	1-2 days	3-4 months	Store in coldest part of refrigerator. Do not use if liquid is frothy.
Cooked fish	3-4 days	4-6 months
Crab	1-2 days	2 months
Lobster, shelled or not	1-2 days	6-12 months
Fillets, fatty: mullet, ocean perch, sea perch, sea trout, striped bass	1-2 days	2-3 months
Fillets, lean: cod, flounder, haddock	1-2 days	4-6 months
Fresh water fish, cleaned	1-2 days	6-9 months
Salmon steaks	1-2 days	2 months
Shrimp	1-2 days	6-12 months
Smoked fish	14 days or date on vacuum package	2 months in vacuum package
NR: Not recommended.

This table is adapted from Refrigerator/Freezer - Approximate Storage Times, Karen Penner, Kansas State University Extension Service and USDA publications.

TIPS

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Live Longer With Fewer Calories

By consuming fewer calories, ageing can be slowed down and the development of age-related diseases such as cancer and type 2 diabetes can be delayed. The earlier calorie intake is reduced, the greater the effect. Caloric restriction seems to slow down ageing by preventing an enzyme, peroxiredoxin, from being inactivated.

By gradually reducing the intake of sugar and proteins, without reducing vitamins and minerals, researchers have shown that it is possible to live several years longer than expected.

Studies have shown that active peroxiredoxin 1, Prx1, an enzyme that breaks down harmful hydrogen peroxide in the cells, is required for caloric restriction to work effectively.

Prx1 is damaged during ageing and loses its activity. Caloric restriction counteracts this by increasing the production of another enzyme, Srx1, which repairs .

Top Anti-Aging Foods Recommended:

Cranberries

Broccoli

Oily Fish (Salmon, Trout, Mackerel, Herring)

Melons

Dark Chocolate

Red wine

Walnuts

Onions

Tomatoes

Ginger

WATER

Tips to Gain Weight

First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.

Count:
Count your calories on a normal daily basis. you need to eat more calories than you burn. Carefully plan your meals with foods that will help you gain lean mass, not fat. Have 6 meals. Breakfast, lunch, dinner, and three other small meals scheduled throughout the day. The goal is to eat every 2.5 to 3 hours.

Eat!
Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours.

Focus on foods such as pasta, steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts. It's recommended to eat 4 - 6 pieces of fresh fruit a day, and at least four glasses of milk. Milk is a great, cheap protein source - take advantage of it. A sample snack meal would be a glass of milk, an apple and peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.

Lift!
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weight lifting, all that gained weight will be fat – not muscle.When trying to gain weight, try working out 3-4 times a week. Focus on the big exercises such as squats, bent-over rows, chin-ups, bench press, & military press… These are the exercises that will turn extra calories into muscle and help you gain weight. Gradually add a little amount of weight each time you workout – this will help you strengthen muscles. If you focus on strength, size will follow.

Weigh!
Weigh yourself at the end of a week. Remember that gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. You easily gain weight at the rate of 5-8 pounds a month!

When you stop gaining weight you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.

Cut out the Bad Fat!
Avoid trans fats like the plaque, and go for the “good fats”. Cut out the cakes, chips and candy... High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.

Drink!
Drink around a half gallon of water a day and even more if you can. Dehydration can lead to all sorts of health problems, including less stamina at the gym.

Sleep!
Get lots of sleep. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.

Supplements:
To gain weight, you do not NEED supplements…

Foods to Quit Smoking

Are you aware that what we eat or drink can actually enhance or worsen cigarette taste?

Do you know that there are certain foods that can make us feel bad about cigarette taste and this way assist in giving up this habit!??

Foods and drinks like red meat and carbonated beverages make cigarettes taste good whereas milk and dairy beverages , celery, zucchinis, egg-plant, beans, cucumbers, fruits and non carbonated beverages make cigarettes taste worse!! Good tool for staying smoke free for longer time.

Tip: Smokers say that after drinking a glass of milk, smoking does not bring the expected taste and satisfaction. Milk makes cigarette taste bitter and unpleasant.!!!

Role of Sleep Timing in Caloric Intake and BMI

There is an association between short sleep duration and increased risk for obesity, increased energy intake, greater percentage of body fat and weight gain over time.

In addition to duration, poor sleep quality such as disruption of slow wave sleep or sleep fragmentation due to obstructive sleep apnea, has been associated with a metabolic dysregulation .

Being awake late at night may be related to social and environmental factors that place individuals at greater risk for obesity via an increase in the opportunity to consume calories (greater caloric intake, more frequent fast food consumption, lower fruit and vegetable consumption, greater soda and caffeine consumption) and poor availability of healthful foods at night.

Consuming calories in the evening is associated with a higher BMI.

As a conclusion, sleep duration is linked to obesity and there is a relationship between the timing of feeding and weight regulation.

Top Line Advice

Balance calories by enjoying food but eating less, and by avoiding oversize portions.

Eat more good stuff: Make half the plate fruit and vegetables, switch to nonfat or low-fat milk.

Eat less bad stuff: Look for lower-sodium soups, breads, and frozen meals; drink water instead of sugary drinks.

Quick News and Updates

When major sources of protein, such as nuts and fish, are used to replace red meat ( saturated fat ), heme iron, and sodium decrease, whereas intake of polyunsaturated fat (good fat) increases.
A new Food Pyramid is Coming Soon .The new plan is vastly more active and will reach people at home, at school, at work, at play, and especially at supermarkets and restaurants.
Diet soda may not be the healthier alternative many had hoped. A new study suggests that the popular drinks may increase the risk for stroke, myocardial infarction, and vascular death.
Eating baked or broiled dark fish such as salmon five times a week may prevent heart failure in older women,whereas having fried fish only once a week may increase this risk,
Sleep deprivation makes the day drag and appears to put a drag on metabolism, too, causing the body to use less energy,
Short nighttime sleep duration in early life is linked to obesity later in life
Orlistat, which is sold as a prescription drug , has been linked to "oxalate-induced acute kidney injury" . The FDA issued a warning about the risks of severe liver injury with orlistat use, based on 13 reports of liver toxicity in which two patients died of liver failure and three required liver transplants.

Belly Fat

• Reduce the amount of calories consumed / day

• Quit alcoholic drinks and discard the side-serving of nuts, chips…

• Consume less food loaded with sugar (candies,ice cream,chocolate…)

• Consume less refined food (white breads and pastas made with refined white flour, packaged high-calorie snack foods, like chips, cheese snacks… )

• Strengthen your abdominal muscles (30-50 mn/day)

• Exercise daily (walk,swim…)

• Include more salads in your meals

• Skip heavy gravies, fried food, sophisticated meals…

Individuality

Not all of us behave the same way when dieting.

One Prominent Theme in Nutrition Research Today Individuality

Not all of us, for example find that saturated fat in our diets raises our blood cholesterol values above recommended standards. Each person responds individually, often idiosyncratically, to nutrients, and that is something we continually point out.

A Diet is a Personal ID

Prevent Portion Distortion

In many cases, portion sizes are double what they were in the 1950s. In order to practice portion control, it may help to visualize what the correct portions of food are:

• 3 ounces of meat, fish or chicken = deck of cards
• ½ cup of rice = tennis ball
• 1 cup of pasta = medium-sized fist
• 1 medium-sized piece of fruit = tennis ball
• ½ cup of cooked vegetables = yo-yo
• 1 ounce of cheese = pair of dice
• 1 muffin = size of a large egg
• 2 tablespoons of peanut butter = a golf ball

Be Wise

Whenever you are selecting foods, shopping at the grocery store, eating out in a restaurant, preparing a home-cooked meals, think always:

Adequacy providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health.

Balance providing foods of a number of types in proportion to each other.

KCalorie or energy control respect the intake v/s the expenditure

Nutrient density the more nutrients and the fewer Kcalories, the higher the nutrient density

Moderation providing enough but not too much of a substance.

Variety avoiding monotony, eating a wide selection of foods within and among the major food groups.

In other words

Reduce total fat intake , saturated fat intake and cholesterol intake (Heavy food, gravies, fried food, full fat products…)

Increase intake of starches and other complex carbohydrates (Bread, cereals, rice, pasta, legumes …)

Maintain protein intake at moderate levels

Balance food intake and physical activity to maintain appropriate body weight

For those who drink alcoholic beverages, do so in moderation

Limit total daily intake of salt (sodium chloride) to 6 g or less

Maintain adequate calcium intake

Avoid taking dietary supplements in excess in any one day

Eat fruit or drink fruit juice at breakfast, snack on fruits and vegetables throughout the day

Include one or more side servings of vegetables at lunch and dinner

Healthy Food

Try

Whole grains, pastas and brown rice instead of bleached, white, or processed varieties
Cooking pastas and rice in broths instead of cooking pastas and rice in water with butter
Low-fat or non-fat salad dressings or vinaigrette on salads instead of creamy dressings
Vegetables marinated in herbs and lemon or lime juice instead of adding butter
Canadian bacon or ham instead of bacon
Steaming, broiling, baking or grilling instead of frying
Skim milk instead of whole milk or nondairy creamer
Low fat cheese instead of full fat cheese
Wine or broth-based sauces instead cream and butter sauces
Spray butter or margarine instead of butter
Cocoa instead of chocolate

Yoghourt instead of mayonnaise

Food Choices

Here are some more guidelines to help you better understand the claims on food labels.

Low calorie: 40 calories or less per serving

Fat free: Less than 0.5g fat of saturated fat per serving

Saturated fat free: Less than 0.5g of saturated fat and less than 0.5g of trans fatty acids per serving

Low saturated fat: 1g or less saturated fat per serving

Sodium free (or salt free): Less than 5mg sodium per serving

Very low sodium: 35mg of sodium or less per serving

Low sodium: 140mg of sodium or less per serving

Reduced sodium: At least 25 per cent less sodium per serving than the regular version

Cholesterol free: Less than 2mg cholesterol per serving

Low cholesterol: 20mg or less cholesterol per serving

Reduced cholesterol: At least 25 per cent less cholesterol per serving than the regular version

Sugar free: Less than 500mg of sugar per serving

Reduced sugar: At least 25 per cent less sugar per serving than the regular version

High fiber: 5g or more fiber per serving

Good source of fiber: 2.5-4.9g of fiber per serving

Serving size
The serving size is listed at the top of the label. While a food item may appear low in fat or calories, you might notice that the serving size is tiny. Keep this in mind when measuring portions.

Food and Hunger

How to Suppress Hunger By Eating Five Foods??

Almonds
To suppress hunger naturally, avoid high carb treats and snack on a handful of almonds instead. Overweight women who ate two servings of almonds a day ended up consuming fewer overall calories. Although almonds are high in calories and fat, they’re also a good source of protein and fiber which helps to naturally suppress hunger. Some of the fat in almonds is not absorbed by the body, so the calories may not be completely utilized.

Apples
Another way to get full without overloading on calories is to snack on an apple. A medium-sized apple has only seventy calories, and is a rich source of fiber. Apples are also a good source of pectin, an indigestible fiber that slows down the rate of stomach emptying leading to a greater sense of satiety. To get the hunger suppressing benefit of an apple, eat it whole rather than as a juice so you can get less calories and more fiber.

Pine Nuts
Pine nuts are a good source of polyunsaturated fatty acids which cause secretion of two hormones that suppress hunger naturally CCK and glucagons-like peptide. One study showed that women who ate pine nuts experienced twenty-nine percent less hunger. Because this effect lasted for up to four hours, these women took in fewer calories overall throughout the day.

Oatmeal
Eating a healthy breakfast is important for weight control and one of the best breakfast foods for naturally suppressing appetite is oatmeal. Oatmeal is fiber-rich and a good source of complex carbohydrates which help to stabilize insulin levels.Fiber-rich foods like oatmeal are slowly digested which means they reduce hunger cravings for longer periods of time. For greater benefits, choose old-fashioned oats or steel oats and avoid packets of instant oatmeal that are often loaded with sugar and calories.

Eggs
An egg has only sixty calories and its high protein content makes it a natural appetite suppressant. Studies have shown that people who eat eggs for breakfast, take in fewer overall calories. High protein foods such as eggs increase secretion of a peptide known as PYY which helps to suppress hunger naturally. Whether they’re scrambled, boiled, or poached, eggs are a good choice for breakfast or even a mid-day snack.

Add some of these foods to your daily diet and you’ll take in less calories overall, while still feeling full and satisfied.

Food and Mood

5 Foods That Will Improve Your Mood

Vanilla lattes, teas and ice cream

Are you frazzled, grumpy and running late?. Add a dash of vanilla flavouring and inhale its scent deeply as you drink,It’ll relax you and make you feel better about your day.
The scent of vanilla is proven to trigger happy, relaxed, and even sensuous feelings. Other edible ways to inhale vanilla include drinking vanilla-flavoured tea and eating fruit cobbler with a scoop of vanilla bean ice cream or frozen yogurt.

Cinnamon and peppermint sticks

The scents of cinnamon and peppermint decrease fatigue, stimulate the central nervous system and enhance motivation. A cup of peppermint tea or hot chocolate sprinkled with cinnamon (or garnished with a cinnamon or peppermint stick) can increase alertness and decrease fatigue.

Ginger

Low levels of the brain neurotransmitter dopamine have been linked to depression; ginger root enhances dopamine levels. Research shows that ginger can reduce depression and anxiety.Slice fresh ginger and put it in the bathtub while it’s filling up and then relax in it. The scent will lift your spirits.
To enjoy the taste and scent of ginger in your kitchen, mix up some Creamy Carrot Ginger Soup and then relax with some Ginger Nut Cookies.

Lemons and oranges

Citrus scents such as orange, lemon and tangerine directly affect the brain’s neurotransmitters, alleviate stress and have an anti-depressant affect. Clementine is another citrus scent that makes people feel happy, stimulated, and energized. Lavender and rose scents are also effective in lifting moods, but lemon is proven to be most potent. Breathe deep as you prepare these citrusy dishes: Chinese-Style Lemon Chicken, Duck Kebabs With Honey and Orange or Spanish Orange and Almond Cake.

Roasted coffee beans

Finish your “happy meal” with the deep, rich aroma of coffee (decaffeinated, if the “real thing” keeps you up all night). Scientists have found that the scent of roasted coffee beans not only reduces stress brought on by sleep deprivation in rats, but also acts as a potential antioxidant. Research also shows that caffeine protects memory and reduces cognitive decline in women which makes us very happy! If you’re tired of the same old cup of java in the morning, try a Coffee Smoothie instead.

VEGIES

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Inulin

Inulins are a group of naturally occurring polysaccharides produced by many types of plants.
They belong to a class of dietary fibers known as Fructosans.
Most plants that synthesize and store inulin do not store other forms of carbohydrate such as starch.
Inulin is increasingly used in processed foods. It can be used to replace sugar, fat, and flour.

It contains 25-35% of the food energy of carbohydrates (starch, sugar).

Promoting the growth of intestinal bacteria it is categorized as a prebiotic stimulating the immune system of the body, decreasing the pathogenic bacteria in the intestine.

It relieves constipation, decreses the risk of osteoporosis by increasing calcium absorption, reduces the risk of atherosclerosis by lowering the synthesis of triglycerides and fatty acids in the liver and decreasing their level in serum.

These fructans regulate carbohydrate and lipid metabolism by lowering the blood glucose levels; they are also effective in lowering the blood urea and uric acid levels. Inulin and oligofructose also reduce the incidence of colon cancer.

Because of the large number of health promoting functions of inulin and oligofructose, these have wide applications in various types of foods like confectionery, fruit preparations, milk desserts, yogurt and fresh cheese, baked goods, chocolate, ice cream and sauces. Inulin can also be used for the preparation of fructose syrups.

Food sources: Onions,Jerusalem Artichokes, Bananas, Asparagus, Garlic, Chicory root.

Eggplant

Benefits of Eggplant:

1. Reduced Risk of colon Cancer due to high soluble fiber content
2. Weight Loss, called a “bulky food”, fills up the stomach for a long time
3. Antioxidants (nasunin, preventing cellular damage in the brain and cholorgenic acid offering antimicrobial

and antiviral activities)
4.Cardiovascular protector (reduces cholesterol levels in the blood)

Useful information:

*Glycemic Index of Eggplant : 15
*Adverse Reactions from Eggplant : should be avoided by individuals suffering from gout

Nutritional Information
Eggplant, raw	Nutritional value per 100 g (3.5 oz)
Energy	102 kJ (24 kcal)
Carbohydrates	5.7 g
Dietary fiber	3.4 g
Fat	0.19 g
Protein	1.01 g
Thiamine (Vit. B₁)	0.039 mg
Riboflavin (Vit. B₂)	0.037 mg
Niacin (Vit. B₃)	0.649 mg
Pantothenic acid (B₅)	0.281 mg
Vitamin B6	0.084 mg
Vitamin B9	22 mg
Vitamin C	2.2 mg
Calcium	9 mg
Iron	0.24 mg
Magnesium	14 mg
Phosphorus	25 mg
Potassium	230 mg
Zinc	0.16 mg
Manganese	0.25 mg

Artichokes

Health benefits of Artichokes:

1-High in Antioxidants

2-Cancer Prevention and treatment

3-Increased bile flow

4-Good for the liver

5-Better digestion

4-Cholesterol reduction

5-High in fibers

Coriander

Health benefits of coriander:

1-Role against the Salmonella bacteria

2-Aids in digestion, settles the stomach and prevents flatulence

3-Anti-inflammatory

4-Role against Urinary tract infections

5-Lowers blood sugar

6-Cholesterol reduction

7-Good source of magnesium

8-Rich in phytonutrients and flavonoids

Celery

• Reduced blood pressure: Celery contains a chemical that allows blood vessels to expand, giving your blood more room, thereby reducing pressure.

• Reduced cholesterol

• Good antiseptic: Celery seeds help in uric acid elimination. Celery seeds also assist in avoiding urinary tract infection in women.

• Healthy joints: Celery is good for people suffering from arthritis, rheumatism and gout. Its anti-inflammatory properties help reduce swelling and pain around the joints.

• Prevents cancer: Celery contains anti cancer components . Celery also contains coumarins that enhance the activity of certain white blood cells.

• Improved immune system: Celery is rich in vitamin C.

• Reduces severity of asthma: Vitamin C prevents free radical damage and thus reduces the severity of inflammatory conditions like asthma.

• Cardiovascular health: Presence of vitamin C in the roots of celery promotes cardiovascular health.

• Diuretic activity: Celery is rich in both sodium and potassium. These minerals help in regulating fluid balance.

• Relief from migraine: Presence of coumarins gives relief from migraines.

• Treats rheumatism: Celery extracts are effective for treating arthritis and muscular pains.

• Good for diabetic patients: Celery leaves are eaten for treating diabetic conditions.

• Relief from ophthalmologic disease: Dripping celery tea drops on eyelids is good for ophthalmologic affectations.

Leek

Modern researchers have found leeks, to be highly beneficial, when consumed in moderation. It has been shown to reduce bad cholesterol (LDL), raise good cholesterol (HDL) levels in the body and to keep down high blood pressure.

Leeks are also believed to fight cancer, especially colon and prostate cancer. They contain compounds which inhibit carcinogenic development and also restrict the spread of cancer. Leeks also contain a substance which has been shown to reduce ovarian cancer in women.

They provide a good source of fiber, folic acid, vitamins B6 and C, manganese, and iron.

Caution: People with kidney and gall bladder problems should avoid the consumption of leeks on a regular basis because because they contain a considerable amount of oxalates.

VITAMINS

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Vitamin B12 (Cobalamin)

Fatigue is the most common symptom of people who have low levels of Vitamin B12.

Other signs of B12 deficiency : weight loss, constipation or diarrhea, vomiting, abdominal bloating, gas, numbness or tingling of the hands and feet, loss of balance and a sore or red tongue.

B12 deficiency may happen when you are not getting the right nutrients in your diet, when your body can’t absorb nutrients properly and when you have other problems in the digestive system.

Since most B12 comes from animal products, vegans are at risk for B12 deficiency. Crohn’s and celiac disease, weight loss surgery and chronic alcoholism can interfere with the ability to absorb enough of it.

Vitamin B12 is a critical nutrient that helps your body make healthy red blood cells. A chronic lack of B12 can lead to anemia.

The ABC of Vitamins

http://www.rncentral.com/nursing-library/careplans/the-abcs-of-vitamins

Welcome to b-lite

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