Health and Nutrition

2012-08-14T00:44:00.001-07:00

Learn about the almond's health benefits

My mom always says that the key to health is eating a handful of almonds a day. I have always been skeptical, but as it turns out, she may be right. From weight loss to heart protection, these small, unassuming
nuts can help you maintain your health and ward off disease.

Nutrients in almonds
Almonds are one of the most nutritious nuts around. They are dense in vitamins and minerals that help keep your body healthy. In addition to providing a hefty dose of protein and fiber, almonds also contain the essential fatty acids omega-3 and omega-6. They also contain vitamin E, zinc, calcium, iron, phosphorus, potassium, and magnesium. While almonds do have fat in them, but it is monosaturated fat, which is the type that is great for your heart (also found in olive oil and salmon).

Health benefits
The health benefits of eating almonds include the consumption of a certain form of vitamin E that is a very important antioxidant. This means it helps neutralize free radicals, which if unchecked, can result in disease and illness. The Almond Board of California says that most Americans do not get nearly enough vitamin E in their diet, and touts that “just one ounce of almonds (about 23) contains 35% of the Daily Value for vitamin E.”

Almonds can also help you lose weight. Because they contain fiber, protein, and the good type of fat, they help keep you full, making them an ideal healthy snack. They are perfect for stashing in your desk at work! If you fill up on almonds, you won’t need to grab those potato chips or cookies.

Most importantly, almonds are very beneficial for heart health. They contain low levels of saturated fat and have no cholesterol. Eating them will not only help you avoid food that is unhealthy, but almonds themselves can actually help you maintain lower cholesterol levels, according to the U.S. Food and Drug Administration. Low cholesterol levels make you less likely to develop heart disease, which according to the Almond Board of California is the leading cause of men and women in the United States.

Almonds are low on the gylcemic index, which means they do not cause a large increase in blood glucose levels. It has been found that almonds help decrease rises in blood sugar after meals. When eaten with high-glycemic foods, eating almonds lowers the glycemic index of the entire meal. This can help prevent the development of diabetes.

How to eat almonds
Some people believe that there is a specific way to eat almonds in order to benefit most from them. Sure, you can eat almonds exactly as they come off the tree if you wish. However, for some people, the brown outer coating is difficult to digest.

To make almonds easier to digest, take raw almonds and grab a stainless steel or glass container. Put the almonds in the container and pour in enough purified water to cover them. Let them soak for 12 hours, then drain them. It is best to refrigerate them after this. Your almonds will now allow your digestive enzymes to work more effectively.

You don’t have to eat almonds plain or soaked; they can be a great addition to a variety of dishes! Slivered almonds are a fantastic topping for salads. Almonds are delicious when mixed in with green beans. You can coat fish or chicken in almonds. You can sprinkle them on top of desserts, add them to trail mix, and even eat almond butter sandwiches instead of peanut butter sandwiches. There are many ways to enjoy the health benefits of almonds! Almonds are available year-round, though mid-summer is when you will find them at their freshest.

How many almonds to eat
It turns out my mom was on the right track. The Almond Board of California actually recommends eating 23 almonds a day for maximum health benefits.

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2012-08-11T23:31:00.000-07:00

Survival Food Supplies

Health Benefits of Pomegranate

2012-08-11T22:37:00.000-07:00

Pomegranate is mainly grown in India, Iran, Azerbaijan, Armenia, dry parts of Southeast Asia, tropical Africa and East Indies, along the parts of Arizona and California and peninsular Malaysia. However, it has been the native fruit of Afghanistan, Iran, northern India and Pakistan. Pomegranate has high nutritional values and numerous health benefits. This article gives information on the nutritional values and health benefits of pomegranate.

Nutritional Values of Pomegranate:

Following are the nutritional values present in 100 grams of pomegranate:

Fat – 0.3 gm
Dietary Fiber – 0.6 gm
Sugars – 16.57 gm
Carbohydrates – 17.17 gm
Vitamin B3 (Niacin) – 0.3 mg
Vitamin B2 (Riboflavin) – 0.063 mg
Vitamin B1 (Thiamin) – 0.03mg
Protein – 0.95 gm
Iron – 0.3 mg
Calcium – 3 mg
Vitamin C – 6.1 mg
Vitamin B9 (Folate) – 6 mg
Vitamin B6 – 0.105 mg
Vitamin B5 (Pantothenic Acid) – 0.596 mg
Energy – 70 kcal or 290 kJ
Zinc – 0.12 mg
Potassium – 259 mg
Phosphorus – 8 mg
Magnesium – 3 mg

Health Benefits of Pomegranate:

Following are some health benefits of pomegranate:

As pomegranates are rich in antioxidants, it can keep bad cholesterol (LDL) from oxidizing and hence prevents atherosclerosis.
Regular intake of pomegranate juice is highly beneficial for people suffering from heart disorders.
It has been noted that pomegranate avoids clumping of blood platelets and also formation of unnecessary clots.
Researchers have found that pomegranate compounds can eliminate prostate cancer.
It has been observed that juice of pomegranate aids in preventing heart attacks and strokes too.
Pomegranate juice is very useful for people suffering from diarrhea, but excess consumption may cause constipation.
It is believed that pomegranate is very effective in reducing plaque in arteries and raising HDL levels.
Pomegranate juice is related to reducing breast cancer risks.
It is also associated with reducing blood pressure levels and also enhances oral health.
Pomegranate consumption can prevent and slow down Alzheimer’s disease.
It is believed that pomegranate prevents cartilage deterioration and hence keeps osteoarthritis at bay.
Researchers have proved that maternal intake of pomegranate juice can protect the neonatal brain from damage after an injury.

Does Fasting Make You Live Longer?

2012-08-10T06:41:00.004-07:00

Could cutting calories extend your lifespan? So suggests new research about the benefits of fasting.
Long viewed as a way to both physically and spiritually detox from the rigors of daily life, fasting traditions exist in in nearly every culture and have been a sacred form of primary food for most world religions.
The purported health benefits of fasting have been controversial, with many arguing that cutting calories slows down metabolism, can cause cravings and binge eating, and - at worst - can damage the brain and vital organs.
Yet researchers have long known that animals on a low-calorie, nutrient-rich diet live longer, and new research suggests the same is true for monkeys. Over 20 years, monkeys who consumed 30% fewer calories were three times more likely to survive and had half the rate of cancer and cardiovascular disease than the monkeys who ate freely. Moreover, they also maintained better brain volume in areas associated with movement and memory.
Researchers aren’t sure why cutting calories delays the aging process, but some speculate that eating less reduces the production of damaging free radicals. Others attribute it to lowering levels of a growth hormone called IGF-1, spurring the body to switch from “growth mode” to “repair mode.”
Could the same be true for humans? Though researchers are wary to overgeneralize their conclusions, anecdotal evidence suggests it could be true. British journalist Michael Mosley documented his own experience with intermittent fasting in the BBC program Eat, Fast, and Live Longer when he followed the so-called 5:2 diet for five weeks, eating normally five days a week and consuming 500 calories or less for the other two. Not only did Mosley find the regimen surprisingly easy; he also lost nearly 14 pounds and his glucose and cholesterol levels improved.
Ayurvedic expert and Integrative Nutrition visiting teacher John Douillard advocates a milder form of restriction and encourages people to fast between meals – in other words, no snacking, and especially no late-night snacking. Douillard argues that eating an early dinner (or no dinner at all) allows the body to stabilize blood sugar levels and burn fat during the night, and breakfast should be just that – the breaking of a long daily fast.
Just as there’s no one-size-fits-all diet, intermittent fasting certainly isn’t suitable for everyone, and we tend to agree with Mosley’s conclusion that “fasting, like eating, is best when done in moderation.”
Do you ever fast? How does it make you feel?

How to Get Beautiful Lips

2012-08-10T06:15:00.000-07:00

By Ayren Jackson-Cannady

Reviewed By Hansa D. Bhargava, MD

Beautiful, pillow-soft lips are the envy of women everywhere. You see them featured on magazine covers, in lipstick ads, and on the faces of your favorite celebs (yes, Angelina, we're talking about you). Who says we can't have them, too? Here are some ways to plump up -- and protect -- our lips.

1. Skim Lip Product Labels
Addicted to lip balm? If so, be sure to vet the ingredients you’re putting on your lips. To protect from sun damage, the American Academy of Dermatology recommends choosing a lip balm with an SPF of 30 or higher.
"Avoid parabens and fragrance, which can be irritating," says Ranella Hirsch, MD, a Boston dermatologist. Also, if you tend to get chapped lips, you may need to avoid camphor and menthol, super-aromatic ingredients that can dry your lips. Instead, look for ingredients that help lips hold on to moisture. These include glycerin, mineral oil, aloe, lactic acid, and sorbitol. Lanolin and beeswax both soften lips instantly.
2. Slough Away Flakes
You probably already exfoliate your face and body. But did you know that your lips can benefit from this treatment, too? Apply a dab of sugar and honey (it helps the sugar stick) to your lips and rub gently, using small circular motions.
"Turning over those epidermal cells can help stimulate new collagen, which somewhat slows down the aging process of the lips," says Neil Sadick, MD, a dermatologist in New York City. Finish by wiping your mouth with a damp cloth and applying lip balm.
3. Pump Up the Volume
The full lip look is in. For long-term lip plumping, you’ll need to visit a dermatologist’s office. "A variety of hyaluronic acid fillers can be injected into lips as an outpatient procedure," says Tina Alster, MD, director of the Washington Institute of Dermatologic Laser Surgery in Washington, D.C. Fillers include Juvederm and Restylane.
Dermatologists are also using combination therapy -- fillers plus Botox -- for more natural-looking lip rejuvenation, Hirsch says. Not into needles? Try a lip-plumping gloss. These are often infused with circulation-boosting essential oils like cinnamon and ginger.
4. Don’t Smoke
Studies have linked smoking with premature skin aging. "Smoking accelerates skin cell damage and collagen loss, which leads to wrinkles," Hirsch says. So skip the cigarettes and layer on the lip moisturizer.

Oranges

2012-08-10T01:53:00.002-07:00

Nutrition Information And Facts

Vitamin C in oranges protects sperm
from genetic damage that may cause
birth defects

The orange is one of the most common and popular fruit. It is well-liked because of its easy availability all year round, dense nutrition, and it tastes good.

Oranges are round citrus fruits ranging in diameter from about 2 to 3 inches, with finely texturized skins that are orange in color.

Its pulp is also orange in color and very succulent, surrounded by its skin which can vary in thickness depending on its variety.

There are oranges that are sweet, bitter and sour, so you'll need to know the variety you're buying. The sweet variety are usually more fragrant. They include Valencia, Navel and Jaffa oranges which are ideal for making juices.

In the orange family, there are also the Mandarin oranges (with loose skin), Clementine (loose skin and seedless), the tangerine (orange-red Mandarin), the Minneola (cross between tangerine and grapefruit), the blood orange that has dark burgundy colored flesh, kumquat, and a few other lesser known ones.

The Mandarin oranges are especially popular with the Chinese as the word "orange" in Chinese sounds like "gold" or "good luck". Come the Lunar New Year, the Chinese buy oranges by the boxes to be given away to express good wishes for the new year.

Nutritional Benefits

Oranges are an excellent source of vitamin C and flavonoids. One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C.
When you eat a whole orange, it provides good dietary fiber. Leave in the albedo (the white matter under the peel) as much as possible as the albedo contains the highest amount of valuable bioflavonoids and other anti-cancer agents.
In addition, oranges are a good source of vitamin A, the B vitamins, amino acids, beta-carotene, pectin, potassium, folic acid, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron.
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Health Benefits
An orange packs over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties, as well as strong anti-oxidant effects.
The combination of the high amount of anti-oxidant (vitamin C) and flavonoids in oranges makes it one of the best fruits in helping to promote optimal health.
Arteriosclerosis: Regularly consuming vitamin C retards the development of hardening of the arteries.
Cancer prevention: A compound in oranges called liminoid, has been found to help fight cancers of the mouth, skin, lung, breast, stomach and colon. The high vitamin C content also acts as a good anti-oxidant that protects cells from damages by free radicals.
Cholesterol: The alkaloid synephrine found under the orange peel can reduce the liver's production of cholesterol. Whereas the anti-oxidant fights oxidative stress that is the main culprit in oxidizing the LDLs in our blood.
Constipation: Even though the orange "tastes acidic", it actually has an alkaline effect in the digestive system and helps stimulate the digestive juices, relieving constipation.
Damaged sperm, repair: An orange a day is sufficient for a man to keep his sperm healthy. Vitamin C, an anti-oxidant, protects sperm from genetic damage that may cause a birth defect.
Heart disease: A high intake of flavonoids and vitamin C has been known to halve the risk of heart diseases.
High blood pressure: Studies have shown that a flavonoid called hesperidin in oranges can lower high blood pressure.
Immune system: The strong content of vitamin C stimulates white cells to fight infection, naturally building a good immune system.
Kidney stones, prevent: Drinking orange juice daily can significantly drop the risk of formation of calcium oxalate stones in the kidney.
Skin: The anti-oxidant in orange help protect the skin from free radical damage known to cause signs of aging.
Stomach ulcer: Consuming vitamin C rich foods helps to lower the incidence of peptic ulcers and in turn, reduce the risk of stomach cancer.
Viral infections, protection against: The abundance of polyphenols have been shown to provide protection against viral infections.
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Consumption Tips

Choose oranges that are firm and heavy for their size. This indicates that they are full of juice. Lighter fruit has more skin and drier pulp indicating less juice. Oranges make good snack - just peel and enjoy, especially the loose skin varieties.
To extract most juice from oranges, always juice them when they are at room temperature. Rolling them under the palm of your hand on a flat surface will also help extract more juice.
Vitamin C gets destroyed fast when exposed to the air, so eat up an orange quickly once cut up. Do not leave the juice exposed for too long to preserve optimal nutrients.
Oranges can be stored at room temperature for up to two weeks or stored loosely in the refrigerator. Do not store wrapped to prevent moisture and mold.

Caution
No doubt oranges have many health benefits, always remember to eat in moderation. Excessive consumption of any citrus juices can leach calcium from the body system, causing decay of the bones and teeth.
Although we often don't eat orange peel in significant quantity, it is good to know that citrus peels contain some oils that may interfere with the effects of vitamin A.

APPLE

2012-08-10T01:37:00.000-07:00

Fruits	Amount	Minerals Contained	Vitamins Contained
Apple	One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.	Potassium - 195 mg Calcium - 11 mg Phosphorus - 20 mg Magnesium - 9 mg Manganese - 0.064 mg Iron - 0.22 mg Sodium - 2 mg Copper - 0.049 mg Zinc - 0.07 mg Also contains a trace amount of other minerals.	Vitamin A - 98 IU Vitamin B1 (thiamine) - 0.031 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 0.166 mg Folate - 5 mcg Pantothenic Acid - 0.111 mg Vitamin B6 - 0.075 mg Vitamin C - 8.4 mg Vitamin E - 0.33 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.

Surprising Apple Nutrition Facts – Health Benefits of Apples

2012-08-10T00:58:00.001-07:00

You’ve heard the old saying, an apple a day keeps the doctor away, but did you know that apples also help keep fat at bay?
With so many varieties of apples available, you can experiment until you find one that you like. This versatile fruit can be a healthy snack, tasty dessert or salad filler to help you achieve maximum health benefits of apples.
About Apples
Apples have long been considered a food that promotes good health and fat loss, but that’s just tip of the iceberg of the health benefits of apples. Looking at apple nutrition facts it’s clear why this fruit is highly sought after by dieters worldwide.
One apple has just 95 calories, making it the perfect low calorie snack when a craving strikes. With zero fat & cholesterol, and very little sodium you can see why an apple a day has become so popular. Although not as high in fiber as some other foods, the high fiber count in apples gives them much of their fat-burning properties.
Many crucial vitamins can be found in relatively large numbers in just one apples, including vitamins C, K and B6. These vitamins are important for normal human functioning that promotes good health, which we know has a positive effect on fat burning.
Potassium is yet another nutrient that increases the health benefits of apples, with 195 mg found inside a medium apple.
Health Benefits of Apples
Because apples have long been considered a food that promotes good health, more research has been done to find out just how beneficial apples are to ideal health.
There are many antioxidants in apples that block absorption of harmful free radicals that can age you prematurely and cause disease. The polyphenols responsible for the antioxidant benefits of apples also help reduce artery clogging than can lead to heart health problems. These same anti-inflammatory properties are why apples help reduce asthma-related swelling.
The fiber content also improves the heart health benefits of apples, which has been known to reduce bad cholesterol. By literally eating “an apple a day,” you can reduce the risk of many cardiovascular problems that include heart disease and stroke.
New research indicates that apples have an amazing ability to fight several types of cancer, but the lung cancer results have been especially promising.
Types of Apples
Before you can fully take advantage of the health benefits of apples, you should have an idea of what apple options are available. Although apples are available in just 3 skin colors—red, yellow and green—each variety has a different taste to make sure you enjoy it and reap the full health benefits.
Some of the most common types of apples include the sweet and tangy Granny Smith or Pippin apples, which also make excellent baking apples. If you’re looking for a sweeter bite, look to Red Delicious—noticeable because of their bright red skin, or Golden delicious with a soft yellow skin. Fuji and Pink Lady apples have a milder taste but just as many health benefits.
You’re probably wondering what you can do with apples other than enjoy a healthy snack.

Low Calorie Apple Recipes
Easy Apple Salad: Combine 2 cups chopped apples (2 or more varieties) with 10 whole almonds, chopped. Toss and enjoy. 199 calories per serving, recipe makes 1 serving.
Apples & Cabbage: Thinly slice one head of red cabbage, one apple and ½ cup sliced onion. Add 1 tablespoon of butter to stockpot over medium heat, sauté apples and onions for 4 minutes, or until they soften. Add in cabbage, 1 bay leaf, 1 chopped garlic clove and ½ cup water to pot. Season with salt and pepper and cook 20 minutes or until cabbage is soft. 148 calories per serving, recipe makes 2 servings.
These are just a few ways to make the most of apple nutrition facts, but when in doubt simply eat a fresh apple for maximum health benefits.

Banana

2012-07-15T07:47:00.000-07:00

Banana

One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber.

Potassium - 422 mg
Phosphorus - 26 mg
Magnesium - 32 mg
Calcium - 6 mg
Sodium - 1 mg
Iron - 0.31 mg
Selenium 1.2 mcg
Manganese - 0.319 mg
Copper - 0.092 mg
Zinc - 0.18 mg
Also contains small amounts of other minerals.

Vitamin A - 76 IU
Vitamin B1 (thiamine) - 0.037 mg
Vitamin B2 (riboflavin) - 0.086 mg
Niacin - 0.785 mg
Folate - 24 mcg
Pantothenic Acid - 0.394 mg
Vitamin B6 - 0.433 mg
Vitamin C - 10.3 mg
Vitamin E - 0.12 mg
Vitamin K - 0.6 mcg
Contains some other vitamins in small amounts.