Wednesday, November 25, 2015

Vegetables And Fruits That Help Boost Immunity

Whatever the season or time of the year, your immunity should be in the best possible shape to keep you protected from avoidable infections and illnesses. It is possible to keep immunity in top shape through exercises, enough sleep and keeping stress levels down, but your diet plays a huge role in just how healthy you remain. Fortunately, there are so many vegetables and fruits you can include in your diet to boost your immunity levels because they have all the right properties. When looking at the vegetables and the fruits the richer and deeper the color the higher the antioxidants hence the more beneficial the fruit or vegetable. Sweet potatoes - Sweet potatoes that have an orange hue are high in beta carotene. This is an antioxidant that gets converted into Vitamin A by the body and it is an essential disease fighting nutrient. Sweet potatoes are some of the best fresh sources when looking for immunity boosting properties. Garlic - It has been in use for years as a remedy for a wide range of diseases. It is can actually help fight and prevent cold symptoms and it is also used as a remedy for high blood pressure thanks to the natural properties it has. Eating garlic raw is most beneficial even though you would have to put up with the pungent smell and taste. If you cannot handle chewing a clove every day, then consider adding it freshly minced to your food. You can also cook using it to reap the benefits. Kiwi - It is not a very popular fruit, but it is a good natural vitamin E source. The vitamin is an essential nutrient for the immune system because it helps in protecting the body from bacterial and viral infections. This fruit also contains plenty of Vitamin C which is a healthy nutrient. Spinach - This vegetable is very popular because it is loaded with Vitamin E, vitamins A, K and C, folate and beta carotene. It also has minerals like iron and copper and they are all vital nutrients in maintaining an immune system that is healthy. Choose the deep green leafy spinach to reap all the health benefits. Berries - The most common are blueberries, raspberries and strawberries but even less common types such as goji and acai can be just as beneficial to your immune system. They are packed with Vitamin E and C and you can enjoy them with your yoghurt which is another food that is great in boosting the immunity. Carrots - The vegetable helps in warding off flu and colds and the best is that it can be enjoyed raw because it is very sweet. Carrots have beta carotene, which is essential in immunity boosting. Eat them raw as much as you can for better results. Mushrooms - Not many people love mushrooms, but they are great at fighting and preventing diseases. They help the white blood cell maturation which results in better fighting of diseases. Find delicious recipes to enjoy the mushrooms and at the same time enjoy the immunity boosting properties. Your health depends on what you eat. If you do not have access to healthier foods, find ways you can supplement. Essential oils can also be helpful in boosting your health. Purely essential oils are high in quality. Article Source:

Friday, November 20, 2015

Better Snacking For Better Results

People are casual with snacks, as if they don't matter. People also treat snacks as if they're different from meals. Case in point: When I give nutrition presentations, I outline a simple method for creating meals with a good balance of foods and nutrition. Someone almost always asks, "What can we have for snacks?" The answer is: Whatever you have for meals, just less. Does Everyone Agree About Snacking? Some say snacking keeps energy levels high throughout the day. That prevents the low energy and excess hunger that can lead to overeating later. Others - particularly weight-loss programs - stress eating precisely three meals per day. Snacking encourages overeating. With too many chances to choose food, we have too many chances to give in to temptation. Let's assume here that Snacks Happen, so we might as well be wise about them. The Quick Energy Question Clients often ask me what to eat for "quick energy." Maybe they're hoping I'll suggest something sugary. (Those who read my articles won't be surprised that I don't.) The need for "quick" energy implies that your energy has dropped. Instead, balance your meals by eating a good combination of foods. That will help keep energy more even and sustained throughout the day. Prior to a workout, when many people seek "quick energy," eat a tiny meal that follows the same nutrient balance. What Does a Balanced Meal Look Like? Whatever the size of your plate, fill half of it with vegetables. And eat them. Fill the other half more or less equally with protein foods (fish, shrimp, chicken, grass-fed beef, unsweetened protein powder) and complex starch (quinoa, yams, lentils, squash, turnips, and so on). Add "good" fats in moderation wherever you'd like them (coconut oil, avocado, macadamia oil, olive oil, raw nuts). Treat snacks like small meals. If you treat a snack as if it's different from a meal, it's too easy to mess up the nutrient balance. How To Balance Meals On the Go One simple way to plan snacking throughout the day is to get some divided plates with lids. They're available online and at variety stores. Follow the plate format described. Vegetables always go in the big section! If you have access to a refrigerator at work, perfect. Once you've created your solid and balanced meal, take the container to work. For a snack, just eat from the meal you put together. But! Eat using the proportions of the divided plate. Don't eat just one item in the container, no matter how good for you it may be. Eat the most from the biggest section (veggies). If you eat lunch out, this method still works for your snacks. If you eat lunch at your desk, prepare two containers - one for your lunch, the other a smaller meal to snack from as needed. If you're concerned about calories and weight loss, adjust the size of your lunch to accommodate the snacks. Can You Drink Your Snacks? Great question. One research study allowed participants to eat at will from a buffet, and compared the calories consumed by three test groups. Group 1 had no snack before eating from the buffet. Group 2 had a snack of 150 calories two hours before eating from the buffet. Group 3 had a 150-calorie snack in liquid form - juice, a shake or a smoothie. Group 2 participants, who ate 150 solid snack calories, reduced their average intake of buffet food by about the same number of calories. Group 3 participants, who drank 150 calories, did not reduce their buffet intake. So drinking juice could possibly add calories to your day. If you're thirsty, it's a body signal for water. There's much more to say about snacking, but the bottom line is to treat snacks as small meals. Build them the way you would a meal. Keep the nutrient balance the same as for a meal. Don't use snacks as an excuse to over-consume calories. Adjust your meals to take snack calories into consideration. Also, don't skip protein. The foods that give the highest satiety are protein foods. Americans tend to snack on junky foods, but let's not follow that example. In particular, avoid snacking on sugar. It's bad for your health and increases appetite. Who needs a bigger appetite with the holidays almost here?

Wednesday, November 18, 2015

3 Healthiest Foods for a Long Life, Strong Heart and Healthy Joints

In the quest for greater health and the prevention of disease, people are looking more and more to the quality of the foods they eat. Fast food, fried food, sweets, and foods made with genetically modified organisms (GMOs) are being replaced by healthier options. Research studies are showing that food is more than mere nutrition to fill the stomach - it can ward off specific illnesses and lengthen one's life. The first of the three healthiest foods is almonds. A recent study published in the European Journal of Clinical Nutrition has found that eating 1.5 ounces of lightly salted, dry-roasted almonds each day (about 35 almonds) reduces overall hunger, does not affect body weight, and helps people to meet their ideal daily intake of Vitamin E. Another study that was published on consuming nuts appeared in the New England Journal of Medicine. It showed that people who eat nuts live longer than those who don't. The study included 76,464 women and 42,498 men and found that the more times per week nuts were eaten, the greater the reduction in risk of death. Those who ate more nuts had 29% less deaths from heart disease. Wild-caught salmon is one of the healthiest foods on earth. Oily fish such as salmon, sardines and mackerel were shown in a Swedish study to prevent the development of arthritis. The women in the study who ate just one serving of oily fish per week cut their risk of getting arthritis by 52%. Fish and fish oils have also been shown to be a good arthritis remedy for those who have it. One study from the Oxford University found that children who took fish oil supplements experienced better sleep at night, with fewer awakenings and nearly an hour more of sleep each night. Regarding the use of fish oil for the health of the heart and arteries, a study was done at the Columbia University Medical Center in New York. Researchers there found that a diet rich in fish oils can prevent the accumulation of fat in the aorta, the main artery leaving the heart. The beneficial actions of fish oil that block cholesterol buildup in the arteries were found even at very high fat intakes. Broccoli contains a potent rainbow of vitamins, minerals and plant nutrients. It is a cruciferous vegetable, meaning that it's in the cabbage family. One key ingredient of broccoli known as "sulforaphane" has been shown to have anti-cancer benefits. The International Journal of Cancer presented a study of men diagnosed with prostate cancer. Those that consumed cruciferous vegetables had a statistically significant 59% decreased risk of prostate cancer progression. Broccoli also contains a nutrient called indoles that can balance hormones by blocking excess estrogen in the body. This is important for women at the time of menopause when the level of progesterone drops to almost zero, while there is still estrogen present. An imbalance of hormones can contribute to menopause symptoms such as insomnia, hot flashes, irritability, night sweats, leg cramps, and mental depression. Eating some raw broccoli a few times a week can help reduce the symptoms. Broccoli should be eaten raw or lightly steamed in order to retain its higher levels of sulforaphane and provide the most health benefits. A study from the Netherlands showed that consumption of raw broccoli results in faster absorption and higher peak blood levels of sulforaphane compared to cooked broccoli. Make good use of healthy foods for good health and a long life. Jobee Knight is President of Nutrition Breakthroughs. She has written nutrition articles and provided effective natural remedies since 2001. These remedies include the natural sleep aids and joint and pain relief products made by Nutrition Breakthroughs. Article Source:

Monday, November 9, 2015

2 Great Reasons For High Fiber Diets ! Not Just For Constipation !

1. Studies have associated high intakes of dietary fiber and the consumption of whole grains with a reduced risk for coronary heart disease. Fiber can help lower levels of LDL (bad cholesterol) in the blood. Fiber has also been shown to reduce other risk factors associated with Coronary Heart Disease including obesity, blood pressure and elevated cholesterol. 2. Research has shown that people who eat high-fiber diets are less likely to have diabetes. High fiber diets may play a significant role in preventing diabetes or halting the progression of pre-diabetes to diabetes. Current evidence suggests that a daily diet with 30-50 grams of fiber results in lower glucose levels than a low-fiber diet does.