June 29, 2014

15 Foods That Will Relieve Headaches

Sufferers of headaches know just how debilitating they can be. Headaches occur in millions of individuals across the country, and they have a mirad of different causes. The consumption of different foods can be the cause and the cure of headaches. Food allergies and sensitivities are a leading cause of headaches and migraines. The symptoms of headaches and migraines are not only pain, but can include vertigo, fatigue, malaise, and auditory and visual auras. Auras are a change in perception that can accompany severe headaches.

Individuas who suffer severe headaches and migraines may find themselves bedridden from the pain. A condition called chronic migraines sees sufferers in pain more than 50% of the time. There are a variety of medications available to treat headaches, but some people find that medication does not lessen the severity of their pain. Alternative treatments include lifestyle changes, stress management, and dietary changes. Improper nutrition can easily be the cause of a headache. 

Here are 15 foods that could relieve your headache and get you back to feeling good in no time:

1. Salad



If you wake up with a pounding headache from partying too hard from the night before, your pain may be in part from dehydration. One great meal to make to help rehydrate yourself is salad. Lettuce leaves are high in water and fiber, which will make your body feel great. Iceberg lettuce has a high water content but low level of nutrients, so consider a blend of different lettuce types.

2. Coffee


In moderation, coffee can be a great fix for a pounding headache. Caffeine is a vasoconstrictor, which means it can reduce the size of blood vessels. In excess, this can cause a headache. However, one cup of coffee could help tame a difficult migraine. If your headache is caused by seasonal allergies, coffee will have an even greater effect. Coffee can reduce the release of histamine in your blood, which will calm allergic reactions and save your head from pounding pain.

3. Bananas


Bananas are a great food to eat when trying to relieve a stubborn headache. They are high in magnesium, which can relax your blood vessels and ease head pain. They are also high in potassium, which is an essential part of your electrolyte balance. A night of heavy drinking can leave you with a painful hangover and you may need to replace your lost electrolytes due to dehydration.

4. Spicy Foods


If seasonal allergies or the flu have your head pounding, try snacking on spicy foods. Consuming spicy foods can relieve congestion, which will reduce sinus pressure and open up your airways. Chili powder is also packed with vitamin E. This nutrient can relax your blood vessels, helping give relief to a sore head. Vitamin E supplements pills can cause headaches, so consult with your doctor before taking high doses of this vitamin.

5. Bread


Whole grain bread is a great food for people suffering with headaches or migraines. The unprocessed grains release carbohydrates slower than white bread, which can replenish your physical energy. If you have started a new diet, headaches can be common as your body gets used to its new fuel sources. Remember to consume healthy carbohydrates for complete nutritional health. Some simple toast with butter could be the ticket to a pain free head.

6. Potatoes 


Enjoy your potatoes with their skin on for the best headache relief. The skin of a large potato is packed with potassium. Potassium deficiencies are very common, with the majority of people never reaching their daily recommended levels of the vitamin. A diet with excess salt can further exacerbate the problem. Enjoy potatoes, with their skin, as a potassium rich food for easy headache care.

7. Yogurt


Having a snack high in calcium can help relax your body and take care of a sore head. Low calcium levels can cause painful headaches, so make sure you are consuming your daily recommended doses of this vital nutrient. Yogurt is a delicious way to get a boost of calcium. Look for 0% fat Greek varieties for one of the healthiest yogurt available. Yogurt with berries for breakfast would be an ideal way to start battling a tough hangover.

8. Almonds


Start helping your sore head by eating a handfull of almonds. This healthy snack is high in tryptophan, an amino acid that helps release serotonin, the feel good brain chemical. Turkey is another great option for consuming this amino acid. Almonds are also full of magnesium, which can relax your muscles and blood vessels. Physical pain and mental stress can cause tension headaches, which would benefit from consuming extra magnesium.

9. Watermelon


Watermelon is a delicious way to quickly rehydrate and consume healthy sugars. Watermelon has a very high water content, thus its name. You can enjoy watermelon cut up, frozen, or blended into drinks. Dehydration can quickly cause a pounding headache so if you find it difficult to drink enough water throughout the day, try snacking on high water fruits and vegetables. This is especially importent in the summer months when heatstroke is a danger.

10. Mushrooms


Mushrooms are high in vitamin B2, also called riboflavin. This nutrient is importent in making celular energy. Riboflavin deficiencies can occur due to poor diet or genetic predisposition. Eating a diet high in B2 can help relieve and prevent headaches. Mushrooms have high levels of riboflavin, along with broccoli and spinach. Many cereals also come fortified with B2.

11. Salmon


Diets high in healthy fats have been shown to help relieve chronic headaches. Salmon contains a large amount of omega-3 fatty acids, which can reduce inflammation and stop a sore head. Other healthy fats include olive oils, avocado, and other fish products. Sardines are a great option. Some studies have found that regularly consuming olive oil can reduce the number of headaches, the length they last, and the severity of the pain.

12. Cucumber


Prevent getting headaches in the first place by drinking water throughout the day. Cucumbers are a great high water vegetable that can quickly rehydrate a sore body. If you’re battling a painful hangover, make a green smoothie to start your day. Blend together cucumber, apples, and spinach for a high water, high nutrient drink. Other high water foods include berries, tomatoes, and celery.

13. Liver


Beef liver is very high in vitamin B3, also known as niacin. Slight deficiencies of niacin can cause pounding headaches and migraines. Niacin is a water soluble vitamin, which means that you can eat it in excess without worries of overdoses. Enjoy liver as an entree, sausages, or as pâté. Liver fried with onions is a popular home style dish served at diner restaurants. This healthy food is also high in B6, B12, folate, vitamin A, vitamin E, and vitamin K.

14. Quinoa


This health food is a popular new food on the market. Quinoa is a seed, not a grain, which means it’s high in protein and relatively low in carbohydrates. Quinoa is also high in magnesium. This nutrient is of great benefit to women suffering from menstrual migraines. Other foods high in magnesium include sunflower seeds, sweet potatoes, Swiss chard, and brown rice.

15. Spinach


Spinach is a powerhouse of migraine relief. It has been shown to reduce blood pressure, which can prevent chronic headaches. It can also help tame a killer hangover. Spinach is also high in magnesium. This leafy green has a high water content, which can help with dehydration or hangovers. Enjoy this vegetable raw in a salad or lightly cooked. Overcooking this green could destroy some of the beneficial nutrients.

June 28, 2014

Omega-3 Fatty Acids - Health Benefits

If you're worried about heart disease, eating one to two servings of fish a week could reduce your risk of dying of a heart attack.

For many years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week. Doctors have long believed that the unsaturated fats in fish, called omega-3 fatty acids, are the nutrients that reduce the risk of dying of heart disease. However, more recent research suggests that other nutrients in fish or a combination of omega-3 fatty acids and other nutrients in fish may actually be responsible for the health benefits from fish.

Some people are concerned that mercury or other contaminants in fish may outweigh its heart-healthy benefits. However, when it comes to a healthier heart, the benefits of eating fish usually outweigh the possible risks of exposure to contaminants. Find out how to balance these concerns with adding a healthy amount of fish to your diet.

What are omega-3 fatty acids, and why are they good for your heart?

Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.

Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, decrease stroke and heart failure risk, reduce irregular heartbeats, and in children may improve learning ability. Eating at least one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.

Does it matter what kind of fish you eat?

Fatty fish, such as salmon, lake trout, herring, sardines and tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids.

Are there any kinds of fish you should avoid?

Some fish, such as tilapia and catfish, don't appear to be as heart healthy because they contain higher levels of unhealthy fatty acids. Keep in mind that any fish can be unhealthy depending on how it's prepared. For example, broiling or baking fish is a healthier option than is deep-frying.

Some researchers are concerned about eating fish produced on farms as opposed to wild-caught fish. Researchers think antibiotics, pesticides and other chemicals used in raising farmed fish may cause harmful effects to people who eat the fish.

How much fish should you eat?

For adults, at least two servings of omega-3-rich fish a week are recommended. A serving size is 3.5 ounces (99 grams), or about the size of a deck of cards. Women who are pregnant or plan to become pregnant and young children should limit the amount of fish they eat because they're most susceptible to the potential effects of toxins in fish.

Does mercury contamination outweigh the health benefits of eating fish?

The risk of getting too much mercury or other contaminants from fish is generally outweighed by the health benefits that omega-3 fatty acids have. The main types of toxins in fish are mercury, dioxins and polychlorinated biphenyls (PCBs). The amount of toxins depends on the type of fish and where it's caught.

Mercury occurs naturally in small amounts in the environment. But industrial pollution can produce mercury that accumulates in lakes, rivers and oceans, which turns up in the food fish eat. When fish eat this food, mercury builds up in the bodies of the fish.

Large fish that are higher in the food chain — such as shark, tilefish, swordfish and king mackerel — tend to have higher levels of mercury than do smaller fish. Larger fish eat the smaller fish, gaining higher concentrations of the toxin. The longer a fish lives, the larger it grows and the more mercury it can collect.

Pay attention to the type of fish you eat, how much you eat and other information such as state advisories. Each state issues advisories regarding the safe amount of locally caught fish that can be consumed.

Should anyone avoid eating fish because of the concerns over mercury or other contaminants?

If you eat enough fish containing mercury, the toxin can accumulate in your body. It can take as long as a year or more for your body to remove these toxins. Mercury is particularly harmful to the development of the brain and nervous system of unborn children and young children. For most adults, however, it's unlikely that mercury would cause any health concerns.

Still, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that these groups limit the amount of fish they eat:

  • Women who are pregnant or trying to become pregnant
  • Breast-feeding mothers
  • Young children

Pregnant women, breast-feeding mothers and children can still get the heart-healthy benefits of fish by eating fish that's typically low in mercury, such as salmon, and limiting the amount they eat to:

  • No more than 12 ounces (340 grams) of fish in total a week
  • No more than 6 ounces (170 grams) of canned tuna a week
  • No amount of any fish that's typically high in mercury (shark, swordfish, king mackerel and tilefish)

Are there any other concerns related to eating fish?

Several recent studies have linked high levels of omega-3 fatty acids in the blood to an increased risk of prostate cancer. But, these studies weren't conclusive, and more research needs to be done to confirm this link. Talk with your doctor about what this potential risk might mean to you.

Can you get the same heart-health benefits by eating other foods that contain omega-3 fatty acids, or by taking omega-3 fatty acid supplements?

Eating fish rich in omega-3 fatty acids and other nutrients appears to provide more heart-healthy benefits than does using supplements. Other nonfish food options that do contain some omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil. However, similar to supplements, the evidence of heart-healthy benefits from eating these foods isn't as strong as it is from eating fish.

June 26, 2014

Is Peanut Butter Healthy?


I loved getting peanut butter and jelly sandwiches in my school lunch box—until I became a teenager. That's when peanut butter turned into a guilt-ridden indulgence akin to candy bars, cookies, and cakes: diet disasters to be avoided at all costs. 

Here's why I was wrong:

It helps you lose weight

Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.

It's packed with nutrition

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat

Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

How to buy the best

The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g—about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.

For Sauces

Peanut Butter & Co.'s Smooth Operator is the PB you spoon instead of spread, making it ideal for drizzling over fruit or adding peanut flavor without thickness to sauces or soups.

Straight off the spoon

Smucker's Natural or Organic have the best peanut flavor of the mass-market brands. They have a pure taste and the quintessential stickiness.

For lunches

Nothing beats the spreadability of Skippy Natural. With just a couple of swipes of a knife, you get an even layer of peanut butter on your sandwich. If I were stuck on a desert island, the jar I'd treasure is Adams Organic, which has a pure roasted-peanut flavor and a spreadable but thick texture. 


Healthy Cooking Oil — Which Oil Do You Use?

You have many options when it comes to selecting fats and oils for cooking.

But it’s not just a matter of choosing oils that are healthy, but also whether they stay healthy after having been cooked with.

The Stability of Cooking Oils

When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming. The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.

Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more. It is these double bonds that are chemically reactive and sensitive to heat.

Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking. Alright, now let’s discuss each type of cooking fat specifically.

The Winner: Coconut Oil

Coconut Oil

When it comes to high heat cooking, coconut oil is your best choice. Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat. This oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens. The fats in coconut oil can also boost metabolism slightly and increase feelings of fullness compared to other fats. It is the only cooking oil that made it to my list of superfoods.

Fatty Acid Breakdown:
  • Saturated: 92%.
  • Monounsaturated: 6%.
  • Polyunsaturated: 1.6%.
Make sure to choose virgin coconut oil. It’s organic, it tastes good and it has powerful health benefits. The saturated fats used to be considered unhealthy, but new studies prove that they are totally harmless. Saturated fats are a safe source of energy for humans.

Butter


Butter was also demonized in the past due to its saturated fat content. But there really is no reason to fear real butter. It’s the processed margarine that is the truly awful stuff.

Real butter is good for you and actually fairly nutritious.

It contains Vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits. CLA may lower body fat percentage in humans and butyrate can fight inflammation, improve gut health and has been shown to make rats completely resistant to becoming obese.

Fatty Acid Breakdown:
  • Saturated: 68%.
  • Monounsaturated: 28%.
  • Polyunsaturated: 4%.
There is one caveat for cooking with butter. Regular butter does contain tiny amounts of sugars and proteins and for this reason it tends to get burned during high heat cooking like frying.

If you want to avoid that, you can make clarified butter, or ghee. That way, you remove the lactose and proteins, leaving you with pure butterfat. Here’s a great tutorial on how to clarify your own butter. Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.

Olive Oil

Olive oil is well known for its heart healthy effects and is believed to be a key reason for the health benefits of the mediterranean diet.

Some studies show that olive oil can improve biomarkers of health.

It can raise HDL (the good) cholesterol and lower the amount of oxidized LDL cholesterol circulating in your bloodstream (17, 18).

Fatty Acid Breakdown:
  • Saturated: 14%.
  • Monounsaturated: 75%.
  • Polyunsaturated: 11%.
Studies on olive oil show that despite having fatty acids with double bonds, you can still use it for cooking as it is fairly resistant to the heat (19).

Make sure to choose quality Extra Virgin Olive Oil. It has much more nutrients and antioxidants than the refined type. Plus it tastes much better.

Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.

Animal Fats – Lard, Tallow, Bacon Drippings

The fatty acid content of animals tends to vary depending on what the animals eat. If they eat a lot of grains, the fats will contain quite a bit of polyunsaturated fats. If the animals are pastured raised or grass-fed, there will be more saturated and monounsaturated fats in them.

Therefore, animal fats from animals that are naturally raised are excellent options for cooking. You can buy ready-made lard or tallow from the store, or you can save the drippings from meat to use at a later time. Bacon drippings are especially tasty.

Palm Oil

Palm oil is derived from the fruit of oil palmsIt consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates. 

This makes palm oil a good choice for cooking.

Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients. However, some concerns have been raised about the sustainability of harvesting palm oil, apparently growing these trees means less environment available for Orangutans, which are an endangered species.

Avocado Oil

The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in.

It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

Fish Oil

Fish oil is very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very important fatty acids. The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.

However, due to its high concentration of polyunsaturated fats, fish oil should never be used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.

Flax Oil

Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA). Many people use this oil to supplement with Omega-3 fats. However, unless you’re vegan, then I do recommend that you use fish oil instead. Evidence shows that the human body doesn’t efficiently convert ALA to the active forms, EPA and DHA, of which fish oil has plenty.

Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.

Canola Oil

Canola oil is derived from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it. The fatty acid breakdown of canola oil is actually fairly good, with most of the fatty acids monounsaturated, then containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect.

However, canola oil needs to go through very harsh processing methods before it is turned into the final product.

If you haven't seen how canola oil is made already, check this post out. It is very disgusting and involves the toxic solvent hexane (among others) – I personally don’t think these oils are suitable for human consumption.

Nut Oils and Peanut Oil

There are many nut oils available and some of them taste awesome. However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking. They can be used as parts of recipes, but do not fry or do any high heat cooking with them.

The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar. There is one exception, however, and that is macadamia nut oil, which is mostly monounsaturated (like olive oil). It is pricey, but I hear it tastes awesome.

If you want, you can use macadamia oil for low- or medium-heat cooking.

Seed and Vegetable Oils

Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids. Not only should you not cook with them, you should probably avoid them altogether. These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.

However, new data links these oils with many serious diseases, including heart disease and cancer.

Avoid all of them:
  • Soybean Oil
  • Corn Oil
  • Cottonseed Oil
  • Canola Oil
  • Rapeseed Oil
  • Sunflower Oil
  • Sesame Oil
  • Grapeseed Oil
  • Safflower Oil
  • Rice Bran Oil
One study also looked at common vegetable oils on food shelves in the U.S. market and discovered that they contain between 0.56 to 4.2% trans fats, which are highly toxic.

It’s important to read labels. If you find any of these oils on a packaged food that you are about to eat, then it’s best to purchase something else.

How to Take Care of Your Cooking Oils

To make sure that your fats and oils don’t go rancid, it is important to keep a few things in mind.

Don’t buy large batches at a time. Buy smaller ones, that way you will most likely use them before they get the chance to damage.

When it comes to unsaturated fats like olive, palm, avocado oil and some others, it is important to keep them in an environment where they are less likely to oxidize and go rancid.

The main drivers behind oxidative damage of cooking oils are heat, oxygen and light.

Therefore, keep them in a cool, dry, dark place and make sure to screw the lid on as soon as you’re done using them.


June 25, 2014

Know The Difference (Healthy Fats VS Unhealthy Fats)


Those who say all fats are bad for you are, of course, dangerously incorrect. As it turns out, plant-based fats are powerful cancer fighters, and even saturated fats from plant sources are now being shown to offer extraordinary health benefits.

If you want to prevent cancer, or you're currently battling colon cancer, prostate cancer or breast cancer, it is essential to get plant-based fats into your diet on a daily basis. What kind of plant-based fats are we talking about? What are the healthy fats?

Canola oil is what I consider a neutral fat, meaning it's not necessarily a bad fat, but neither is it considered one of the healthier fats. The healthy fats include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, avocados, and coconuts.

These healthy fats should be consumed with every meal. Failure to include these fats in a meal will result in many of the nutrients consumed during the meal not being absorbed by the body. That's because many nutrients are fat-soluble nutrients. Beta carotene, Vitamin D, and Vitamin E are three such nutrients that require fat in order to be absorbed and used by the human body, but there are many other nutrients that also need fats for human metabolism.

Incidentally, these oils do much more than just fight cancer, they also improve your cardiovascular health and fight weight gain and obesity. The benefits list is a long one.

A fascinating new study published, shows that dietary fat is necessary for the absorption of nutrients from fruits and vegetables. In the study, people who consumed salads with fat-free salad dressing absorbed far less of the helpful phytonutrients and vitamins from spinach, lettuce, tomatoes and carrots than those who consumed their salads with a salad dressing containing fat.

This is interesting research, but not necessarily all that surprising. We've known for a long time that healthy fats are a critical part of a healthy diet, and that avoiding fats actually causes chronic disease. The key is in choosing the right kind of fats for your diet and making sure you don't overdo the fats, because fats have a very high caloric density and can add far more calories to your meal than you might expect.

The fact is we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increases our risks of heart disease. The key is to replace bad fats with good fats in our diet.

In other words, if you take super food supplements without fat, you're not getting the same benefit as taking the same supplements with a little bit of fat

The total amount of fat you eat, whether high or low isn't really linked with disease. What really matters is the type of fat you eat. 

6 Health Benefits Of Drinking COFFEE

coffee

Do you smell it? Can you taste it? For some people, that unmistakable smell and delectable taste are the main reasons to pry themselves out of bed each morning. What is it? It’s the eye-opening and mouth-watering beverage that’s consumed by an estimated 100 million Americans on a daily basis and it comes from a simple bean – coffee. But, aside from the caffeinated beverage’s eye-opening abilities and addictive flavor, there are many other hidden benefits and we’ve compiled a list of arguably the six best reasons you should be consuming coffee.


Mental Note

Is there anything sadder than seeing an aging loved one drastically losing their mental sharpness? You may be powerless to prevent it, but, according to a recent study, coffee may be able to help you from falling into the same trap. Researchers discovered that participants who drank three to five cups of coffee per day had about a 65% decreased chance of developing Alzheimer’s disease or dementia later on in life. To ensure you’re always drinking enough coffee, make it a point of always consuming coffee with your meals.


Cardiovascular Protection

Anybody who’s serious about health knows the importance of a healthy cardiovascular system. What they may not know is that by simply drinking one or two cups of coffee per day they could have a significantly reduced risk of cardiovascular disease-related death. According to a Japanese study of more than 76,000 participants, men consuming one to two cups of coffee daily reduced their risk of dying from a cardiovascular disease by as much as 38%. Of course, this still doesn’t excuse you from cardio exercises.


Risk Aversion

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.


Diabetes Defense

An alarming 11.8% of American men over the age of 20 have diabetes. Needless to say, it’s a growing concern and one receiving a great deal of attention in the medical community. Between 1986 and 1998 Harvard researchers tracked the coffee consumption and occurrence of type-2 diabetes of more than 40,000 men. They discovered that long-term coffee drinkers had a significantly reduced risk of developing type-2 diabetes and statistics indicated the risk decreased the more they drank. Just remember to limit your sugar


Pain Reduction

Are you in pain during the course of a typical workday? It’s not that unusual. But, what is surprising is the degree to which many people feel rejuvenated following a coffee break and there may be a reason why. Norwegian researchers observed 48 people performing office work and found that those who consumed coffee only declared a pain-intensity level of 41, whereas participants who didn’t drink any coffee reported having a score of 55. If this study is any indication, you might want to take your coffee breaks literally.


Weight Loss

When you think of coffee, you usually think of the beverage. However, if your focus is weight loss, green coffee extract could be an effective aid. Following a 22-week study of 16 overweight adults, researchers discovered that participants given green coffee bean extract had undergone significant weight loss with 37.5% of them transitioning from being at a pre-obesity weight to a normal weight range. If you’re battling the bulge, consider complementing your workouts by looking at the green bean capsule aisle of your local health nutrition store.


June 24, 2014

6 Reasons To EAT Salmon


Salmon's reputation as a healthy food is largely based on its unusual omega-3 fatty acid content. It is normal for 4 ounces of salmon to contain at least 2 grams of omega-3 fats - more than the average U.S. adult gets from all food over the course of several days. This omega-3 fat comes in two forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). However, salmon is also rich in other properties, such as vitamin D and selenium, each of which have their own powerful health benefits.

Intriguing research into the protein and amino acid content of this fish has found that salmon also contains small bioactive protein molecules (called bioactive peptides) that may provide protection for joint cartilage, support with insulin effectiveness, and control of inflammation in the digestive tract. 

One thing to bear in mind, though, is that all of these benefits are derived from the consumption of wild salmon, and the farmed kind is an entirely different kettle of fish.

Here are 6 health benefits of salmon:


Inflammation

Research on fish intake and joint protection has shown that the omega-3 fatty acids found in salmon can be converted by the body into three types of compounds that prevent chronic inflammation. What's especially interesting is that it combines these anti-inflammatory benefits with anti-inflammatory relief related not to fat but to protein.

Recent studies show the presence of bioactive peptides in salmon may support healthy joint cartilage and other types of tissue. One bioactive peptide named calcitonin has been of special interest because it is also made in the human body by the thyroid gland, and we know that it helps regulate and stabilize the balance of collagen and minerals in bone and surrounding tissue. Such peptides may combine with salmon's omega-3 molecules to provide powerful anti-inflammatory benefits for joints. The incredibly high content of vitamin D and selenium found in salmon have also been shown to be key agents in preventing unwanted inflammation.

Cognitive Function

Much research has proven docosahexaenoic acid (DHA) to be the most important fat found in the brain, and the substantial content of this omega-3 fatty acid in salmon explains the benefits of salmon intake for thinking and the decreased risk of certain brain-related problems. Salmon intake is associated with decreased chances of depression, hostility in some studies of teenagers, and decreased cognitive decline in older people. Some studies have also demonstrated an association between IQ and a diet rich in omega-3 fatty acids.

Of particular interest is the recent discovery of what are called protectins. These are special compounds made from DHA which studies have shown play an important role as anti-inflammatory molecules, particularly when produced by nerve tissue. There has been speculation that some of the brain-related value of omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can aid in preventing excessive inflammation. Vitamin D has also been shown to be a major factor in supporting cognitive function, and salmon abounds in this nutrient.

Cancer Prevention

Vitamin D has been shown to play a crucial role in lowering the risk of several types of cancer, including breast, prostate, and colorectal cancer. Salmon contains particularly high levels of vitamin D and selenium, which is also associated with prevention of certain types of cancer, including colorectal cancer.

Omega-3 fat is also connected to decreased risk for several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Regular omega-3 intake has been proven particularly effective against the blood cell or lymph cell-related cancers such as leukemia, multiple myeloma, and non-Hodgkins lymphoma.

Eye Health

It is well known that fish oil is good for improving vision. It also helps in avoiding age related macular degeneration. The omega-3 fats found in salmon have been demonstrated to be effective in combating both macular degeneration and chronic dry eye. In the case of macular degeneration, two servings of salmon per week is enough to significantly decrease risk.

Studies on dry eye have begun to focus specifically on the neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules might aid in preventing chronic dry eye by alleviating inflammation.


Cardiovascular Health

Intake of salmon has been connected to a decreased risk of numerous cardiovascular problems, such as heart attack, stroke, heart arrhythmia and high blood pressure. Consumption of omega-3-containing salmon is also linked with improved metabolic markers for cardiovascular disease. 

The high levels of the antioxidant selenium in salmon have also been shown to be especially important in cardiovascular protection.



Skin and Hair Health

The omega-3s found in salmon lock moisture into skin cells, encouraging the production of strong collagen and elastin fibers, which contribute to more youthful looking skin. Omega-3s have also been known to alleviate skin blemishes and maintain a good luster of the hair.

Omega-3s provide nourishment to hair follicles, helping hair grow healthy and preventing hair loss. A rich supply of proteins is also important for hair growth. The high protein content of salmon helps maintain strong, healthy hair.

June 23, 2014

6 Health Benefits Of Drinking Milk


Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. 

It is a great source of vitamins and nutrients, and it has several health benefits, such as...

1. Glowing Skin

Cleopatra took milk baths to help her skin stay soft, supple and glowing. You can do the same, or you can drink a few glasses of whole milk each day to get its benefits. Milk has several nutrients which help skin look its best. It has lactic acid which can act as an exfoliant and enzymes to help smooth skin. It also has amino acids that help keep skin moisturized. Milk can help prevent damage from environmental toxins because it has antioxidants. However, if you have a sensitivity to milk or dairy products, milk can actually aggravate your skin.

2. Healthy Bones and Teeth

Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Milk is also great for strong teeth, and it helps prevent tooth decay and cavities. In order for the calcium to be absorbed by the body, vitamin D must be present. If you have a vitamin D deficiency, buy milk that is fortified with extra vitamin D to ensure that your body absorbs the calcium.

3. Muscles

Milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It will help to keep soreness at bay while replenishing fluids that you lost during your workout.

4. Weight Loss

Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. Add a glass to your dinner, or drink a glass while eating a piece of fruit.

5. Less Stress

Milk is a great way to de-stress at the end of the day. A glass of warm milk will help to relax tense muscles and soothe frayed nerves. Milk has also been proven to reduce symptoms of PMS and boost energy. The next time you are feeling frazzled, try drinking a glass of milk while you soak in a bubble bath.

6. Healthy Body

Milk has properties that lower high blood pressure and risk of strokes. It reduces the liver’s production of cholesterol, and it can act as an antacid. Vitamins A and B in milk can help build good eyesight. Milk has also been show to help lower risk of certain cancers.

There are several varieties of milk on the market, such as whole, 2%, low-fat and fat free. If you are concerned about the growth hormones used in milk, choose to go the organic route.  With all of the types of milk available, you should be able to find something that fits your diet and nutritional needs.

Despite the health benefits of drinking milk, you should also be wary about the milk that you buy — the vitamins and minerals that are found in milk. You should always go for organic products(though they are more expensive, but in the long run, its worth it).

Here's a list you can refer to:

  • Calcium: Keeps bones and teeth healthy; helps your body maintain bone mass.
  • Protein: A good source of energy: builds and repairs your muscle tissue; good after work-outs.
  • Potassium: Helps you keep a good blood pressure.
  • Phosphorus: Helps strengthen your bones and gives you energy.
  • Vitamin D: Helps your body maintain your bones.
  • Vitamin B12: Helps maintain healthy red blood cells and helps maintain nerve tissue.
  • Vitamin A: Helps maintain the immune system; helps maintain normal vision and good skin.
  • Niacin: Improves your metabolism; have a glass before doing aerobics.


  • June 22, 2014

    9 Health Benefits Of Eating Sweet Potatoes

    Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. 

    Here are 9 reasons why you should start eating these sweet potatoes:

    1. They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
    2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
    3. They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
    4. Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.
    5. Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.
    6. They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.
    7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
    8. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.
    9. They are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.




    10 Reasons Why You Should Eat Broccoli

    spicy broccoli

    Some people love broccoli and some people hate it, but there's no denying that broccoli is a nutritional wonder.

    Here are 10 reasons why broccoli should be an essential part of your diet:

    Nervous System

    Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

    Blood Pressure

    Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

    Vitamin C

    One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

    Bone Health

    Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

    Sun Damage

    Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

    Immune System

    One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

    Cancer Prevention

    Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

    Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

    Eye Health

    Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

    Heart Health

    The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.


    June 21, 2014

    13 Reasons Why You Should Drink TEA

    Put down those saucer cups and get chugging — tea is officially awesome for your health. But before loading up on Red Zinger, make sure that your “tea” is actually tea. Real tea is derived from a particular plant (Camellia sinensis) and includes only four varieties: green, black, white, and oolong. Anything else (like herbal “tea”) is an infusion of a different plant and isn’t technically tea.

    But what real tea lacks in variety, it makes up for with some serious health benefits. Researchers attribute tea’s health properties to polyphenols (a type of antioxidant) and phytochemicals. Though most studies have focused on the better-known green and black teas, white and oolong also bring benefits to the table. 

    Read on to find out why coffee’s little cousin rocks your health.
    1. Tea can boost exercise endurance. Scientists have found that the catechins (antioxidants) in green tea extract increase the body’s ability to burn fat as fuel, which accounts for improved muscle endurance.
    2. Drinking tea could help reduce the risk of heart attack. Tea might also help protect against cardiovascular and degenerative diseases.
    3. The antioxidants in tea might help protect against a boatload of cancers, including breast, colon, colorectal, skin, lung, esophagus, stomach, small intestine, pancreas, liver, ovarian, prostate and oral cancers. But don’t rely solely on tea to keep a healthy body — tea is not a miracle cure, after all. While more studies than not suggest that tea has cancer-fighting benefits, the current research is mixed.
    4. Tea helps fight free radicals. Tea is high in oxygen radical absorbance capacity (“ORAC” to its friends), which is a fancy way of saying that it helps destroy free radicals (which can damage DNA) in the body. While our bodies are designed to fight free radicals on their own, they’re not 100 percent effective — and since damage from these radical oxygen ninjas has been linked to cancer, heart disease and neurological degeneration, we’ll take all the help we can get.
    5. Tea is hydrating to the body (even despite the caffeine).
    6. Drinking tea is linked with a lower risk of Parkinson’s disease. When considered with other factors like smoking, physical activity, age and body mass index, regular tea drinking was associated with a lowered risk of Parkinson’s disease in both men and women.
    7. Tea might provide protection from ultraviolet rays. We know it’s important to limit exposure to UV rays, and we all know what it’s like to feel the burn. The good news is that green tea may act as a back-up sunscreen.
    8. Tea could keep waist circumference in check. In one study, participants who regularly consumed hot tea had lower waist circumference and lower BMI than non-consuming participants. Scientists speculate that regular tea drinking lowers the risk of metabolic syndrome (which increases the risk of diabetes, artery disease and stroke), although it’s important to remember that correlation does not equal causation.
    9. Regular tea drinking might also counteract some of the negative effects of smoking and might even lessen the risk of lung cancer (good news, obviously, but not a justification for cigs).
    10. Tea could be beneficial to people with Type 2 diabetes. Studies suggest that compounds in green tea could help diabetics better process sugars.
    11. Tea can help the body recover from radiation. One study found that tea helped protect against cellular degeneration upon exposure to radiation, while another found that tea can help skin bounce back postexposure.
    12. Green tea has been found to improve bone mineral density and strength.
    13. Tea might be an effective agent in the prevention and treatment of neurological diseases, especially degenerative diseases (think Alzheimer’s). While many factors influence brain health, polyphenols in green tea may help maintain the parts of the brain that regulate learning and memory.
    Though most research on tea is highly positive, it’s not all definitive — so keep these caveats in mind before stocking up on gallons of the stuff:
    1. Keep it cool. Repeatedly drinking hot beverages may boost the risk of esophageal cancer. Give tea several minutes to cool off before sipping.
    2. The studies seem convincing, but a rat does not a human make. Chemicals in tea may react differently in the lab than they do in the human body. Tannins (and the other good stuff in green tea) may not be bioavailable for humans, meaning tea might not always benefit human health to the same degree as in lab studies suggest.
    3. All tea drinks are not created equal. The body’s access to the good stuff in tea might be determined by the tea variety, canning and processing, and the way it was brewed.

    The takeaway: at the very least, tea should be safe to consume — just not in excessive amounts. So brew up a batch of the good stuff — hot or cold — and enjoy.