Tuesday, November 12, 2019

7 Foods That Cause Anxiety and You Didn't Know
The pace of life today tests our tranquility. With so many family and work commitments, it is logical to feel a little anxious. If that state of anxiety is mild and not persistent over time, the solution may be at your fingertips. But if it alters your quality of life, it is advisable to consult a specialist.

7 Foods That Cause Anxiety


What is anxiety?

It is a feeling of worry, nervousness or fear of an event or situation. It is a normal reaction to stress. It helps you stay alert to a challenging situation and usually disappears when the problem goes away. But sometimes it makes us feel an unconscionable fear of a situation that does not involve danger, such as riding a bus. If the latter happens to you, seek professional help.

The secret may be in the food

Did you know that what you eat and drink can affect your anxiety levels? What you consume can mean the difference between feeling good or bad. Food plays a role in increasing the duration, severity, and frequency of depression and anxiety.

Other changes that help

Remember that in addition to what you eat, regular exercise, good sleep, social support, and stress reduction can help manage anxiety. Familiarize yourself with the foods and beverages listed below and then try to reduce or eliminate them from your meal plan. Always talk to your health care provider before changing your diet.

1. Coffee

Do you feel like you're on the verge of collapse? Coffee can be the culprit. This infusion, as well as black tea and energy drinks, make it harder to sleep. Caffeine releases the stress hormone (cortisol) that triggers the fight or flight response. And sleep is related to mood: the less you sleep, the grumpier you get.

What caffeine has

It can make you feel nervous, dizzy, and nauseous. It increases your blood pressure, heart rate and body temperature. It can cause nervousness, sweating, and tremors. It can also affect the absorption of vitamins D and B, nutrients that balance mood. Instead of a cup of coffee, try a caffeine-free herbal tea such as chamomile or a glass of green juice.

2. Sugar

Sugar hides in everything. And when you have a sugar shock it's like a caffeine shock: fast and strong. It can cause mood swings, difficulty concentrating, fatigue and palpitations. It's almost like you're in the early stages of a panic attack.

3. Artificial sweeteners

Aspartame is the common ingredient found in products such as diet soda and gum. It blocks the production of serotonin in the brain, the wellness hormone, which can cause insomnia, headaches, mood swings, anxiety and depression.

4. Foods with a lot of sodium

Too much sodium in the diet has been found to be harmful to the neurological system, causing fatigue, depression, panic episodes, and damage to the immune system. In addition, you should know that too much salt causes hypertension, fluid retention, swelling and weight gain.

5. Fried foods

Of course KFC's rich. But fried foods have little nutritional value and are hard to digest. Potatoes, squid, onion rings and fried chicken are usually cooked in hydrogenated oil, which is not heart- or waist-healthy. In addition, the consumption of fried foods is related to heart disease, high blood pressure, anxiety and depression.

6. Packaged fruit juices

Unlike whole fruits, packaged fruit juices are loaded with fructose and lack fiber. You get a peak of blood sugar that causes adrenaline, the stress-related hormone.

7. Alcohol

A drink may seem like a good way to forget your worries. But alcohol can trigger both depression and anxiety. It causes spikes and drops in blood sugar, dehydrates you, and alters brain function. This can make you anxious, which will make you want to drink more. To calm your nerves, have a glass of chamomile tea.

Read also: 10 Foods That Help Reduce Anxiety

Foods That Cause Anxiety and You Didn't Know

Sunday, November 10, 2019

10 Foods That Help Reduce Anxiety
It's 10 o'clock at night and you're dying for a chocolate or something high in calories, you know it's in the kitchen and you dream of it calling you. You feel like a fat piglet, because your instincts overcame your willpower to endure this type of situation, which unfortunately are repeated several times and deeply hate the anxiety that afflicts you since you're little.

We talked to a primary health care nutritionist, who will help you so that such episodes do not happen again. You just have to keep reading, so that you understand that it is more controllable than you think and even some foods are excellent for fighting anxiety.

Foods That Help Reduce Anxiety


What is anxiety?


You are right when you respond that it is a feeling or emotional state, which manifests itself as the response to mostly stressful situations. It can become pathological when it surpasses the adaptive capacity of the person, this means that it will produce that it is complex to develop as much in physical, psychological plane, as in your daily behavior.

Your brain is the one that produces this state, therefore it needs to nourish itself in a correct way, in order to carry out its work. You have to be careful with fasting, because the longest period is that of night rest, should not go beyond that. Therefore, it is transcendental that you do not skip any food and comply with the times of each of them, especially if we speak of the first instance to feed you. "Breakfast is one of the times when food should be more careful to avoid a drop in blood glucose and not have such symptoms," adds the nutritionist.

Everything is formed from serotonin, which is a neurotransmitter, which has several functions, including regulating the appetite through satiety. It is formed by the proportional concentration of tryptophan in the blood and brain, which is an amino acid found in various foods and helps synthesize the hormone that plays mainly in regulating sleep.

How can you treat pathological anxiety?


There are three ways to increase the concentration of the neurotransmitter that regulates appetite, serotonin, which would treat pathological anxiety: "Modifying thinking, either through psychotherapy or self-induction, since the interaction between the synthesis of serotonin and mood is a two-way relationship.

Physical exercise has an antidepressant effect, and some research has suggested that it may help increase the function of brain serotonin.

In the diet, foods rich in tryptophan may be linked to improved mood, cognition and possibly increased serotonin levels.

Ideal Foods for Combating Anxiety


We decided to make together with our nutritionist a top 10 of the foods you should eat to avoid having anxiety, starting from the last place to the first, but being all good for our body, so read carefully:

10. Avocados. According to the Harvard Medical School (United States), foods like this one with a high B vitamin content make us feel better, since they stimulate the release of neurotransmitters like serotonin and dopamine.

9. Spinach. In an experiment with mice, scientists discovered that diets low in magnesium increased anxiety-related behaviors. Hence the importance of including in our diet products such as spinach or chard, which are green leafy vegetables.

8. Salmon. Research conducted in 2011 indicated that omega-3 fatty acids are good for fighting anxiety, so foods such as wild Alaskan salmon, sardines or anchovies help calm our nerves and have a potential against depression.

7. Asparagus. This is one of the products highly tested to combat anxiety. Such is its power that the Chinese government decided to approve the use of an extract of asparagus in food and beverages.

6. Antioxidants. Different studies indicate that having high levels of anxiety is related to low levels of antioxidants. This situation can be reversed by taking foods rich in the latter, a property present in beans, fruits (apples, plums, and cherries), berries (blackberries, strawberries, blueberries, and raspberries), nuts, vegetables (artichokes, kale, spinach, beets, and broccoli), and species such as turmeric or ginger.

5. Almonds. They are one of the nuts that help combat anxiety to be rich in vitamin B2 and E, also serving to strengthen the immune system in times of stress.

4. Oats. It is formed by a compound called serotonin, which induces the calm of an organism.

3. Turkey. Being nervous about large meals is normal, but we can calm it down if we cut a piece of turkey. This meat contains tryptophan, an amino acid responsible for relieving fatigue and relaxing.

2. Sauerkraut. Among the best foods to combat anxiety are those rich in probiotics such as sauerkraut, pickles or kefir, according to research published in the journal Psychiatry Research.

1. Oysters. According to the Harvard Medical School (United States), foods such as oysters help reduce anxiety by being high in zinc. Cashew nuts, liver, beef or egg yolks are also valid.

Read also: 7 Foods That Cause Anxiety

10 Foods That Help Fight Anxiety

Monday, October 21, 2019

8 Reasons to Eat Pomegranate This Fall
It is one of the fruits that provides more antioxidants and is suspected to have antiviral effect, neuroprotective and also antitumor. It also takes care of your heart, is very low in calories and is a great diuretic. Do not miss this season.

The pomegranate, for its multiple properties, has earned the nickname of functional food. Scientists have discovered that this is one of the fruits that has more antioxidants and can help prevent prostate cancer, hypertension and, in general, inflammatory processes.

Now they are even investigating its possible antiviral and neuroprotective functions. It could be said that each small grain of this fruit acts in your organism as if it were an authentic health pill.

Reasons to Eat Pomegranate This Fall


Here are eight good reasons to eat pomegranate:

1/9 Take care of your arteries and your heart


The flavonoid richness of this fruit is a rejuvenating cure for the arteries, as it has been shown to be effective against arteriosclerosis.


  • In addition, pomegranate juice is very effective in lowering LDL (bad) cholesterol levels and fat accumulations in the artery walls.
  • It is also rich in potassium and therefore helps to reduce blood pressure.


2/9 Prevention against breast cancer


Pomegranate is rich in phytonutrients that could inhibit the growth of cancer cells.


  • In addition, trials have shown that the ellagic acid in pomegranates inhibits aromatase, an enzyme that converts androgens into estrogens, which is fundamental in the development of breast tumors.


3/9 Effective in preventing osteoarthritis


Its high antioxidant content makes the pomegranate a powerful ally in fighting the symptoms of rheumatoid arthritis.


  • It is due to the ability of these polyphenols to control oxidative cell stress and inflammation.
  • It is also rich in vitamin C and folic acid so it helps keep the immune system in full shape.


4/9 Relief for tummy problems


The pomegranate contains good doses of tannins, substances with astringent and anti-inflammatory properties that favor the relief of diarrhea and intestinal colics.


  • This substance is present above all in the whitish membranes that separate the grains.


5/9 Has aphrodisiac properties


Also in the membrane that separates the grains there is a substance to which aphrodisiac properties have been attributed and some studies have linked it to a 30% increase in testosterone after continued consumption.


  • You can prepare it in juice, cutting the pomegranate in half and squeezing it like an orange.


6/9 Pomegranate has few calories


It is one of the fruits that contains less sugar and therefore is especially low in calories (provides only 32 kcal per 100 g of fruit) so it is highly recommended if you are following a slimming diet.


  • In addition, it is very versatile: you can add it to your green salads, couscous, gives a refreshing touch to hummus if you add a few grains ...


Pomegranate Benefits

7/9 Is diuretic and detoxifying


Actually, much of its content is water. For this reason, it possesses many diuretic properties (it helps to eliminate urine and with it the elimination of toxic substances from the organism) that make it an ideal food, especially for those people who retain liquids or who are following a slimming plan.


  • Do not hesitate to take it as a snack at mid-morning or afternoon snack. It is an excellent option.

Pomegranate snack

8/9 Helps you during menopause


Pomegranate skin extract contains genistein isoflavone, the same natural phytoestrogen provided by soybeans. It acts similarly to female oestrogens.


  • Therefore, it is effective in counteracting the effects of the hormonal decline typical of this period and thus counteract the tendency to accumulate fat.

Chia Seed With Pomegranate

9/9 Different ways to enjoy pomegranate


Due to its rich sweet and sour taste, pomegranates are very versatile in the kitchen. Find out what you can do with it:


  • Drink its juice. Grenadine is the juice extracted from its seeds. It is used in sorbets and soft drinks.
  • In your fruit salad. A few grains will give it color and a bittersweet touch.
  • Prepare a sauce. The popular "muhammara" in the Middle East is made with pomegranate, bell pepper and walnuts.
  • Puree. Called "pomegranate syrup," it's ideal for watering ice cream.
  • Dry your grains. In India the dried grains of this fruit are used as seasoning for spicy meats.
  • To decorate. Give a colorful touch to salads with its grains, sprinkle on cakes, yogurts...
8 Reasons to Eat Pomegranate


Friday, March 1, 2019

The 10 Foods That Lower Blood Sugar Level
The foods we recommend below have a low Glycemic Index and are high in fibre, helping to control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.

Foods That Lower Blood Sugar Level


1. Sweet potato


Potatoes have a high glycaemic index, which raises blood sugar rapidly, but sweet potatoes have low glycaemic index and are equally nutritious.

In addition, sweet potato meat contains even more fiber than skin, so it's especially good if you have diabetes.

2. Rye bread


Bread is often a "forbidden" food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. However...

Rye bread, spelt bread and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp peaks.

3. Apple


With the exception of pineapple and melon, most fruits have a low glycemic index, especially apples and blueberries.

This is due to its high water and fiber content that compensates for its natural sugar (fructose).

Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you make them at home, at least don't strain them and the loss will be less.

4. Oats


Oatmeal has a double advantage:

It has a GI below 55 and contains a type of fiber (beta-glucans), which helps maintain glycemic control by improving insulin sensitivity.

The best thing to do in case of diabetes is to save it. Your flour is also healthy, but should be consumed in small amounts because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).

5. Nuts


They are very rich in dietary fiber and their GI is reduced.

They are also a source of phytochemicals such as flavonoids, minerals such as potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.

Ideally, nuts should be processed as little as possible. Those with flavorings or coatings have higher GI values.

6. Garlic


The medicinal virtues of garlic have been well known for centuries. In addition, it has been scientifically proven to contain compounds that help improve insulin resistance.

Research by the American Chemistry Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.

You can take it raw, add it to salads, or use it as a dressing to flavor your dishes.


legumes


7. Legumes


Chickpeas, lentils, beans or peas have a reduced glycemic index and, above all, a lot of fibre.

Research has shown that the addition of legumes to the diet improves glycaemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.

Ideally, 3 servings a week.

8. Cod


Fish, like meat, does not contain carbohydrates, so its GI is 0.

However, a 5-year study of Norwegian women found that eating cold water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.

Whenever possible, it is best to choose fish as a source of protein in the diet.

9. Avocado


Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.

The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.

Good avocado fats also help improve cardiovascular health.

10. Yogurt


Drinking yogurt daily helps reduce the risk of type 2 diabetes.

This was demonstrated in a large meta-analysis conducted in 2014, according to which yogurt is the only dairy that decreases the risk of this disorder.

Of course, yogurt must be natural. Sweetened or flavored yogurt contains sugar and sweeteners that should obviously be avoided if you have diabetes.



DO YOU KNOW WHAT THE GLYCEMIC INDEX IS?


This term is used to measure how quickly carbohydrates from a food pass into the blood as glucose after being digested. Logically, the faster this process takes place, the more sugar peaks are produced and the worse it is for your health.

The glycaemic index of a food can be low, medium or high and is measured with a numerical scale from 0 to 110. The higher this value is, the more glycaemic rises it causes by eating them:


  • The GI is high if it is greater than 70.
  • The GI is medium if the value is between 56 and 69.
  • The GI is low when it ranges from 0 to 55.


Remember that this term only refers to foods that contain carbohydrates.

Sunday, September 30, 2018

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?
The egg is a particularly attractive food to delve into. It is full of nutrients and yet has been demonized for decades because of its high cholesterol and fat content and its unfavorable results in relation to cardiovascular disease in various studies. Although in recent years the stringent restrictions of yesteryear (which were almost banned) have been relaxed to some extent, there is much confusion about the appropriateness of their consumption.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


The egg is a cheap food, easy to obtain, which provides a large quantity and variety of proteins and fats (saturated, monounsaturated and poinnsaturated), cholesterol and many vitamins. With regard to cardiovascular risk, many analyses have been carried out depending on how it affects cholesterol levels, but this type of assessment is not very useful. Firstly, because it has been repeatedly demonstrated that the intake of eggs does not usually affect colestrol in blood in most people (not to mention the discrepancies that there are in some circles regarding the levels of cholesterol most recommended by studies such as this). Secondly, because it is more practical to skip the intermediate step of cholesterol and analyze directly what the studies say about its relationship with cardiovascular disease.

It is relatively simple to analyze the short-term effect of eating eggs frequently. Intervention studies show that they are mostly positive. If we refer to the long term, decades ago several researches were carried out that related their intake with an increase in cardiovascular risk. An article like this has even been published recently: Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease in 2010 (it is an opinion-review, not epidemiological) alerting of the risks of eating eggs, with the consequent subsequent discrepant responses (so that they later say that there is scientific consensus).

The problem with old epidemiological studies is that they did not isolate the effect and possible influence of other foods. That is, the increased risk could be caused by the egg, bacon, coffee or butter toast that usually accompanies eggs. Or by any other factor. This is highlighted by the probably best reviews that have been made on the subject and which I strongly recommend reading: A Review of Scientific Research and Recommendations Regarding Eggs (2004) and Egg Consumption and Coronary Heart Disease: An Epidemiologic Overview (2000).

As the methodology of the studies was refined, especially by separating in more detail the influence of different foods, the risk disappeared. It occurred most dramatically in the famous massive 1999 study "A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women," which followed nearly 120,000 people for 14 years. No increased cardiovascular risk was found among people who ate more than one egg a day (although it was found among people with diabetes).

How Many Eggs Is It Safe To Eat Per Day


Since then and over the last ten years most studies have reached similar conclusions.
On the other hand, in an analysis of what these risks socially mean, the 2009 review "A comparison of egg consumption with other modifiable coronary heart disease lifestyle risk factors: a relative risk apportionment study" calculated that limiting the number of eggs would, at best and for most people, reduce the risk by less than 1%. A really negligible impact.

A number of positive results that have been obtained among people with diabetes remain to be clarified. Let us hope that future research will shed light on this.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


In conclusion, my view is that there is no compelling evidence that eating eggs is a health risk, and they are an exceptional and affordable nutritional option. As I have said on other occasions, I think it is much more important to eliminate factors with a demonstrated increased risk: stress, sedentary lifestyle, smoking, obesity, refined carbohydrates, alcohol and so on. If you are very prudent, you can limit yourself to one egg a day, as all the most recent and rigorous studies do not find any risk up to this amount. It will be enough for you to watch your usual blood indicators and results to monitor how your body responds and if, as expected, you do not see anything out of the ordinary, you will even be able to increase this amount considerably without any problems.

You also don't need to emulate Margaret Tatcher, with her 28 eggs a week.

Sunday, July 8, 2018

Foods That Boost The Immune System and Help Your Defenses
Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod


Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental


All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us


Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

Sunday, April 8, 2018

Chicken Avocado Burritos
Today I have some delicious chicken avocado burritos filled with juicy chicken, creamy avocado, melted cheese and a spicy salsa verde and sour cream! They are so easy to make, wrap everything up, grill and enjoy! Take care to cover the cheese on the top and bottom of the burrito so that it can melt sticky when grilling.

Chicken Avocado Burritos

Chicken avocado burritos


Preparation time: 15 minutes
Cooking time: 5 minutes
Total playing time: 20 minutes
Servings: 4

Chicken, Avocado Warps


Ingredients
  • 4 burrito wraps (cornflakes for gluten-free), heated
  • 500 g cooked chicken, sliced or shredded
  • 1 large ripe avocado, diced
  • 200 g shredded cheese
  • 100 g cup Salsa Verde
  • 150 g sour cream or Greek yogurt
  • 100 g rocket

Chicken, Avocado Warps


The wraps must be briefly heated in the microwave or oven and can then be filled immediately.

Put all ingredients in the middle of the burrito wraps. Fold in two opposite sides of the wraps, then roll up from another side so that the wraps are closed from all sides.

Grill the burritos on the grill or in the grill pan for 5 minutes. Enjoy!

Chicken Avocado Burritos - They are so easy to make, wrap everything up, grill and enjoy!

Friday, April 6, 2018

4 Tips to Increase Iron Absorption from Foods
Vitamin C has been shown to increase iron absorption. One study showed that taking 100 mg of vitamin C with a meal increased iron absorption by 67%.

There are both foods that increase the absorption of iron and foods that inhibit its assimilation. Did you know that only a small amount of iron in the diet is actually assimilated? If you have iron deficiency and you are looking to increase its absorption, you are in the right place.

In addition, we remind you that sufficient consumption and proper use of this mineral by our body is essential for a healthy and active life.

4 Tips to Increase Iron Absorption from Foods


What is iron and how much to consume?


Iron is a mineral that intervenes in the formation of hemoglobin, the proteins of muscles and bones and the transport of oxygen to tissues. A lack of iron can cause iron deficiency anaemia, the symptoms of which are: tiredness, palpitations, lack of concentration and paleness of the skin.

Cracks in the lips, headaches, dizziness and weakness in the hair and nails also sometimes appear. The amount of iron that a person should consume will depend on the sex and the physiological stage in which he is.

Generally speaking, women in the fertile stage should consume about 18 mg of iron a day, as well as pregnant women and nursing mothers.

For women over 50 and adult men, the recommendations drop to 10 mg of iron per day.

Types of iron in foods: heme and non-heme iron


Minerals are found naturally in foods that have not been handled. Iron is more easily absorbed from food of animal origin in its form associated with the heme group, in meat and fish where its absorption is 15-25%.

On the other hand, its non-heme form, which is the form coming from vegetable foods such as vegetables, seeds and nuts, is absorbed at a rate of 4-8%. The only non-heme iron food that has an absorption rate of 50% is breast milk.

How to increase iron absorption from foods


Good iron absorption will depend on diet. In this way, some foods improve the body's ability to absorb iron. Among them the following:

1. Foods rich in vitamin C

Foods rich in vitamin C


Vitamin C is good for anemia. When consumed together with foods rich in non-hemo iron, it causes the absorption of iron to increase greatly, between two and three times more.

This is because the action of citric acid reduces iron from its ferric form to its ferrous form which is much easier to absorb. Therefore, by improving iron absorption, we can say that vitamin C is useful in preventing iron deficiency anemia.

Vitamin C has been shown to increase iron absorption. One study showed that taking 100 mg of vitamin C with a meal increased iron absorption by 67%. We found them in:

  • Foods such as citrus
  • Green leafy vegetables
  • Peppers
  • Melons
  • Strawberries


2. Foods with vitamin A and beta-carotene


Vitamin A plays a key role in maintaining healthy vision, bone growth and the immune system. Beta-carotene is a pigment found in plants and fruits that can be transformed into vitamin A by the body. Good sources of beta-carotene are:

  • Carrots.
  • Sweet potatoes.
  • Spinach and kale.
  • Pumpkin.
  • Red peppers.
  • Melon.
  • Apricots, oranges and peaches.

A study of 100 people fed cereals found that the presence of vitamin A increased iron absorption by up to 200% with rice, 80% with wheat, and 140% with corn. However, the addition of beta-carotene increased it by more than 300% when ingesting rice and by 180% in the case of wheat and maize.

3. Meat, fish and poultry


Meat, fish and poultry not only provide iron, but can also stimulate the absorption of non-heme iron. Science indicates that the addition of meat, chicken or fish to a cereal-based meal absorbed 2 to 3 times as much non-heme iron.

On these facts, science estimated that 1 gram of meat, fish or poultry provides a potentiating effect similar to that of 1 mg of vitamin C.

4. Group B Vitamins


B vitamins are also a good way to get the body to absorb more iron. Along with them, folic acid is a great ally, which is why it is highly recommended during pregnancy.

These substances can be found in foods such as whole grains and many varieties of fruits and vegetables. It is a nutrient that should not be missing in our diet, and not only because it is a good iron fixer, but to help us maintain tissues in perfect condition.

Finally, for a correct absorption of iron we must know how to combine them with foods that enhance their effects through a balanced and varied diet.

Monday, March 5, 2018

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic
While this recipe is probably fairly similar to what you may do on a traditional burger. Because ground turkey often contains less fat than ground beef you want to make sure not to overcook the burger as it is easier to dry out than beef. You will however want to make sure to that the inside is cooked through because it is poultry after all and you want to eat a safe burger. I believe 160 degrees is the temperature but I do not check with a thermometer, after a while you can just tell when they are done. I hope you enjoy it. Keep your eye out for other unique and interesting burger ideas to try.

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic


Ingredients

  • 1 pound of ground turkey
  • 4 whole-grain buns
  • 4 tablespoons of seasoned breadcrumbs
  • tablespoons of onion (diced)
  • 2 tablespoons of parsley (chopped)
  • 4 slices of tomato
  • 4 slices of red onion
  • 2 lettuce leaves (halved)
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of your favorite hot sauce
  • 4 tablespoons of ketchup
  • Salt & pepper (to taste)

Instructions

To begin on your grilled turkey burger recipe, use a large bowl to mix together the ground turkey, seasoned bread crumbs, parsley, chopped onion, hot sauce and Worcestershire sauce. My wife prefers fresh bread crumbs although I like them dry. Mix well and divide the mixture into four equal portions. Form these portions into patties.

Use a charcoal grill to prepare a hot fire. Alternatively, you can use a gas grill which is how I often do it. If you have a George Foreman grill - even better.

Lightly coat your cooking surface with Pam or a similar spray, away from your heat source. Place your cooking rack about five inches away from the heat.

Next, grill your burgers until they are browned well on both sides. I normally do mine for about seven minutes on each side to ensure that they are heated through.

You may then serve your turkey burgers on buns topped with one slice of tomato, onion, half a lettuce leaf, along with a dollop of ketchup. If you feel that you require more enhancements, you may add a 1/2 cup of finely chopped red bell pepper like my wife does.

Cooking time (duration): 30 Minutes

Number of servings (yield): 4 Burgers
Turkey Burger Recipe - A Healthier Way To Enjoy An American Classic


Article Source: https://EzineArticles.com/5741679

Friday, February 23, 2018

The Dangerous 10 - Top 10 Worst Food Additives
Food additives are substances added during the processing or making of a certain food in order to preserve flavors and freshness and enhance taste and appearance.

Although some of them have been used for centuries, the use of certain food additives is becoming really widespread and some of them are extremely dangerous for your health, I would say toxic even.

The Dangerous 10 - Top 10 Worst Food Additives


I'm not talking about the once-in-a-while consumption of a certain processed food containing additives, which can't harm anyone. I am talking about daily use. Statistics show that the average American spends about 90% of his/her budget on this kind of food; which means that if you open an American fridge or look up on the shelves you'll find tons of canned, dehydrated, artificial or processed stuff, which is extremely unhealthy, and its persistent consumption can cause health problems.

Typically these food ingredients are very difficult to identify, both for the variety of names and codes they're labelled with and the very minuscule fonts used to lists them on the ingredient list.

Here is the list of the top 10 toxic ingredients.


Go get your detective glass and start reading labels!

1) HFCS - High Fructose Corn Syrup


High Fructose Corn Syrup (HFCS) is a highly-refined artificial sweetener made from corn starch and found in almost all processed food such as: bread and baked goods, salad dressing, candies, yogurt, soda etc. And according to some studies has become the number one source of calories in the US.

Indeed, its easy handling and cheap cost made it the number one granulated sugar replacement: The amount of refined sugar we consume has declined over the past 40 years, while we're consuming almost 20 times as much HFCS.

HFCS is linked with weight gaining, it increases your LDL ("bad" cholesterol) levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Also, recent researches published by the American Association for Cancer Research found that the fructose in HFCS promotes cancer growth, specifically pancreatic cancer.

2) Sodium Nitrate & Sodium Nitrite (NaNO3- NaNO2)


Both of them are chemical compound used as a food additive to preserve and give to cured meats, smoked fish and poultry a nice red pinkish color. Although their purpose seems harmless, these ingredients are highly carcinogen and their consume is linked with gastrointestinal cancer and heart diseases.

In fact, under certain conditions, they can form nitrosamines compounds, molecules that cause cancer in animals and humans.

Also, in massive doses, nitrite - and nitrate, which under some conditions changes to nitrite - can lead to a condition called methemoglobinemia. In our body, nitrites, indeed, have the ability to change the structure of the hemoglobin into methemoglobin: the binding of oxygen to whom results in an increased affinity for oxygen in the remaining heme sites. This leads to an overall reduced ability of the red blood cell to release oxygen to tissue and it may occur in tissue hypoxia.

Can't give up on eating salami, bacon or ham? Choose the uncured ones.

Sodium Nitrate is listed under its INS number 251 or E number E251, Sodium Nitrite has the E number E250.

3) MSG - Monosodium Glutammate


Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. While the Glutamic acid is naturally present in our bodies, and in many foods, such as tomatoes and cheese, the ones exploited by the processed-foods industry is chemically produced through hydrolysis of vegetable proteins with hydrochloric acid to disrupt peptide bonds or by the fermentation of starch, sugar beets, sugar cane or molasses.

The substance produced has the ability to excite our taste buds and make everything taste delicious, which wouldn't be a big deal if it hasn't been shown that high levels of MSG can seriously screw with brain chemistry causing damage to areas of the brain unprotected by the blood-brain barrier.

4) Artificial Colors


Food dyes are one of the most common ingredients in processed food used with the purpose to make your meals or drinks more desirable and appealing.

Nothing against that if they wouldn't have been linked to some serious health problems.

Blue #1 and Blue #2 (E133)

Banned in Norway, Finland, and France. May cause chromosomal damage.

Found in candy, cereal, soft drinks, sports drinks and pet foods.

Red dye #3 (also Red #40 - a more current dye) (E124)

Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission.

Found in fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!

Yellow #6 (E110) and Yellow Tartrazine (E102)

Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.

Found in American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more! (source Food Matters website)

The slogan "Eat the Rainbow" is still cool but go natural, please!

5) BHA & BHT


BHA (butylated hydroxyanisole), also listed with the label of E320, and BHT (butylated hydroxytoluene) are two organic compound widely used by the food industry as preservatives due to their antioxidants proprieties as they can prevent rancidification of food containing fats.

Although declared safe from FDA, The U.S. National Institutes of Health reported that they may form cancer - cause reactive compounds in our body potentially leading to cancer.

Also, they can disturb your hormone and neurological system.

BHA is in tons of food: pick up a bag of chips, a box of cereal, a package of frozen sausages or simply eat a gum, and you have a high probability to find BHA and or BHT (or even worse, both of them) in the ingredients list.

6) Artificial Sweeteners


Artificial Sweeteners are sugar substitute used to give some sweet taste to drinks of food without all the calories of sucrose.

Aspartame, known also as NutraSweet, Equal and codified ad E951, is the most famous one. It is 200 times sweeter than sugar, but its effect on the human body is not as sweet as it tastes: is a neurotoxin and carcinogen.

Some studies claim that is the most dangerous substance on the market, with a wide range of health effects ranging from mild problem such as memory issues, headache and dizziness, to more serious ones, such as multiple sclerosis, diabetes, Parkinson's, Alzheimer's, fibromyalgia, and emotional disorders.

Avoid Acetisulfame K, Saccharin (Sweet'N Low, SugarTwin), and Sucralose (Splenda) too.

7) Sulfur Dioxide


Sulfur Dioxide is a chemical compound with antimicrobial and antioxidants proprieties, used as a preservative for dried fruits such as dried apricot, raisins and prunes and added to fruit juices, cereal bars, breakfast cereal to prevent discoloration, ripening, and rotting.

Checking food labels for it, and for sulfites in general, with numbers in the range E220-228, is helpful; however, companies are required to list it only if there are more than 10 parts per million (ppm) in the finished product.

Whilst harmless to healthy persons when used in recommended concentrations, it can induce asthma and respiratory problem when ingested by sensitive subjects, even in high dilution.

It also destroys vitamins B1 and E.

8) Trans Fats


"Trans fats, or trans-unsaturated fatty acids, trans fatty acids, are a type of unsaturated fat that occur in small amounts in nature, but became widely produced industrially from vegetable fats for use in margarine, snack food, packaged baked goods and frying fast food starting in the 1950s. Trans fat has been shown to consistently be associated, in an intake-dependent way, with increased risk of coronary artery disease, a leading cause of death in Western nations."

As matter of facts, Trans fats have the power to increase LDL (bad cholesterol) levels, while decreasing the amount of HDL (the good one) in our bodies. Trans fat is abundant in fast food restaurants. Here is a list of health issues linked to a high consume of trans fats: Alzheimer's disease, coronary artery disease, cancer, diabetes, obesity, liver dysfunctions, infertility, depression, deficit in memory.

Keep them in mind while you're enjoying your fries!

9) Sodium Benzoate


Sodium Benzoate is the sodium salt of benzoic acid and it's famous for the anti-fungal proprieties.

Pick up a soda can and you'll surely find it as an ingredient (E211). Indeed, it is heavily used by the soft drink industry, and not only in that. This chemical compound it is primarily added to acidic foods such as prickles, sauces, vinegars in order to enhance their flavor.

When mixed with ascorbic acid (well known as Vitamin C), Sodium Benzoate create an unfortunate side effect: it forms benzene known as a potent carcinogen, which contribute to the formation of many different types of cancer.

10) Potassium Bromate


Last but not least, Potassium Bromate, used in the Unites States, as a flours additive to improve elasticity and strength of the dough and allow it to rise higher.

In 1999, the International Agency on Research for Cancer declared that potassium bromate was a possible human carcinogen. Since that, it has been banned in a number of country including Europe and Canada, but not in the United Stated, where studies have found it in more that 86 baked goods found on supermarket shells.

Check out your bread, rolls, French toast or pastry dough before buying. Please!


Article Source: https://EzineArticles.com/9805875

Friday, January 19, 2018

Amazing Healing Properties of Chia Seeds
When I was in my early 20's I was diagnosed with Graves Disease or Hyperthyroidism. This diagnoses took three different doctors to figure out why my energy was so low and why I was gaining weight even though I ate like a bird. I was so uncomfortable with myself and probably wasn't thinking very well either. Thankfully, while getting a pap smear a nurse recognized my problem and sent me to an Internal Medical Doctor. I was given three options to get healthy.

Amazing Healing Properties of Chia Seeds



  • Cut out my enlarged thyroid
  • Have radiation treatments
  • Take a little white pill with a long name


I chose the little white pill and managed to get well through sheer will. However, Two years passed before I totally felt myself again and was told because of the type of condition I had, there was a 50/50 chance I would relive this disease. Then and there, I started learning about a more natural way to stay healthy.

I believe stress was a major player on why I contracted this disease in the first place. I was in an abusive marriage and working for a very toxic company. But, I did heal or so I thought. Throughout the years, I have had lots of PMS. Nothing too severe but I never did have regular menstrual cycles and I believe it had to do with the condition of my thyroid. I started a regime of vitamins, bodywork, (massage, Jin Shin Jyutsu- form of acupressure) soaking in hot springs, etc. All this helped tremendously.

However, about 3 years ago, my upper lip started swelling and I wasn't even injecting Botox! My poor lip did not feel good at all. Fortunately, I found Chia Seeds through Mike Adam's newsletter on natural news and ordered a package. Within a few weeks, my top lip normalized and I was able to apply lipstick again without my lip burning. But, other benefits emerged from taking this tiny seed that I never would have imagined. My complexion cleared, my energy levels stabilized and my appetite leveled off.

Below, I describe even more benefits of this forgotten food. Perhaps, it can help you also on your path to wellness.

Chia seeds contain more than 60% Omega-3 fatty acids and have the highest percentage of Omega-3 of any commercially available source, according to Dr. Wayne Coats, perhaps the world's foremost educator on Chia seeds.

Remember Chia pets? This is the same material, only you won't be growing a plant. I only ask you to soak the seeds in water and watch them swell. The seeds are tasteless and odorless and therefore won't go rancid, are easy to store, easy to use, and are not contaminated with pesticides, chemicals or heavy metals. Add one tablespoon chia into an eight-ounce glass of water or juice, let sit about five minutes, stir, and drink. Chia turns into a gel, which can be added to jams, jellies, peanut butter, milkshakes, nut spreads, smoothies, hot or cold cereals, yogurt, mustard, catsup, tartar sauce, barbecue sauces or anything else you can think of.

This is an ancient food source recently rediscovered that was known for its endurance. "Chia" is the Mayan word for strength. Chia seeds had been a staple for the American Native people for centuries (long before the Chia Pet hit the market). The Aztecs considered it to be extremely valuable for healing - from cleaning the eyes to helping heal wounds, topically, to relieving joint pain and so on. Aztec warriors would eat chia during hunting trips, and the Indians of the Southwest would eat only chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.

These tiny black seeds contain large amounts of B vitamins and calcium. In roughly two ounces of chia (100 grams), there are 600 milligrams of calcium, contrasted with 120 milligrams of calcium in the same amount of milk. That's five times as much calcium than milk!

Chia also contains boron which aids in the metabolism of calcium, magnesium, manganese, and phosphorus for bones and muscle growth. Since our nation's soil is so boron depleted, we simply are not getting enough of this mineral in our daily diets. Boron also can increase the levels of natural estrogen.

Chia seeds gel-forming property is a dieter's dream because the seeds slows digestion and sustains balanced blood sugar levels, which can be helpful in preventing or controlling Diabetes. Water-soaked chia seeds are easily digested which results in rapid transport of chia nutrients to the tissues for use by the cells.

For the dieter, this means feeling full with no more peaks and valleys in blood sugar levels. Because the Chia seed produces a thick mucilage in water, it absorbs up to 30 times its weight in water. This means that once its in the body, debris from the intestinal walls flakes off to be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent fiber source and most people notice a different in less than a week.

More Reasons to Eat Chia


More Reasons to Eat Chia


  • 2 times the protein of any other seed or grain
  • 2 times the amount of potassium as bananas
  • 3 times the reported antioxidant strength of blueberries
  • 3 times more iron than spinach


One woman reportedly manages her Acid Reflux with chia because of the highly absorbent properties. She swallows a Tsp of dry seeds with just a little water. Then drinks a glass of water a few minutes later, so the seeds can do their job of absorbing the acid in her stomach. It is necessary to drink enough water after taking the chia because if there isn't enough liquid in your stomach, the seed will draw from the tissues instead. By allowing the seeds to first absorb the acid and drinking more water, this woman is able to very simply, effectively and cheaply handle her condition.

I've been incorporating at least two tablespoons of chia seed into my diet everyday. The gray in my hair has diminished and the original color is resurfacing, I no longer have numbness in my fingers when I wake up in the middle of the night, my fingernails are noticeably harder and aren't chipping or breaking any longer, the swelling of my top lip is no longer an issue and I am not experiencing any hot flash symptoms. Need I say more?

Other medical conditions Chia Seeds may relieve:


  • Celiac disease
  • Depression
  • Headaches - Are you tired of those constant migraines?
  • Heart Attacks
  • IBS
  • Lowers cholesterol - no cholesterol
  • Lyme Disease
  • High blood pressure
  • Panic Attacks


Chia is a valuable nutrient for your pets too! This tiny black seed isn't just for people; dogs, cats and even horses will benefit by the elements found in this seed. I can attest to that. My 11 year tabby cat has had an intestinal problem since she was young, but since I have been adding 1/4 teaspoon mixed into her food, she no longer vomits after every meal. Which is nice to not have to clean up.

Isn't it time to introduce Chia seeds into your diet for a healthier you? Your local health food store may carry Chia Seeds however, I found them less expensive online.

And one more note about Chia Pets. Even though Chia seeds are too sticky for conventional sprouting jars, they do sprout very easily when spread out on earthenware. The Mexicans have long made earthenware in the shapes of Chia Pets, and yes, you can eat the sprouts that grow on the Chia Pet. They taste like watercress (but better), and are full of vitamins and minerals, just like the seeds.

Amazing Healing Properties of Chia Seeds

Article Source: http://EzineArticles.com/5672937