The Greek Diet - The Key To a Healthier Life


The traditional Greek diet, formed by history and climatic conditions, meets the main criteria of an optimal diet: it has properties that promote health and is compatible with a sustainable environment.

Greek Diet - The Key To a Healthier Life


In simple terms, the traditional Greek regime is based on:


  • High consumption of olive oil, which in Greece, more than in any other country, is extra virgin;
  • High consumption of unrefined vegetables, legumes, fruits and cereals;
  • Preference for fish over meat;
  • Emphasis on feta cheese and yogurt, instead of other dairy products;
  • Moderate consumption of wine, especially during meals.


Prototype of the traditional Mediterranean diet


The properties that promote the health of this diet have been documented among many populations, and at different times in history. In the late 1960s, the original work of Ansell Keys (a renowned scientist who studied the impact of diet on health) on the Greek population gave weight to the idea that the traditional Greek diet represents a distinguished prototype of the traditional Mediterranean diet.

The traditional Greek diet has been found to increase longevity and protect against serious diseases, such as coronary heart disease and many types of cancer.

Recent studies have also recognized the Greek diet for its health-promoting attributes. In addition, scientists have shown that there are two factors that play an important role in a healthy diet:


  • Combination of dietary intakes
  • High quality food components.


High quality

Greece can rightly be proud of the high quality and supreme taste of many of its food products, including olive oil, dairy products, vegetables and fruits. But they are not only the products that form the most important components of this famous diet. Many traditional Greek recipes and sweets have an impressive array of beneficial properties. The unexpected nutritional properties of many Greek dishes are just now recognized.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


People make diets to lose weight, look for remedies to eliminate grains, but few are concerned about detoxifying the colon, and in reality something very simple.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


We share some juices that will help you have a healthy body, in addition to you also help you to have the ideal weight.

The doctor Alejandro Junger, founder of the Clean Method, states that when the body undergoes detoxification for 21 days with certain foods, the body regenerates 90 percent.

The most intoxicated organ is the colon, which is even damaged when you get too much bile.

That's why we share 3 juices that your colon will be thankful to consume for 21 days.

Are you ready?

Delicious pineapple juice


The juice of pineapple, celery, apple and aloe vera is ideal to start desinflamar and cleanse the colon, stimulates your peristaltic movements, improves your digestion and regularly eliminates toxins.

Ingredients

  • 1 cucumber
  • 1 glass natural pineapple, chopped
  • 1 red apple
  • 2 pieces celery
  • 1 lemon (juice)
  • 1 tablespoon aloe vera pulp

Blend all these vegetables and consume for 21 days.

Flaxseed juice with chlorophyll


If anything is extraordinary flaxseed is to detoxify, and its nutrients help to reduce inflammation of the colon due to its fiber that has

Ingredients


  • ½ glass of natural water
  • ½ glass of coconut water
  • 2 lemons (juice)
  • one tablespoon flaxseed
  • 1 tablespoon chlorophyll
  • 1 teaspoon agave honey (100% pure, no sugar added)


Mix everything in the blender and consume it for 21 days.

Cucumber juice with papaya


This is special to reduce inflammation of the colon, detoxify and above all will fill you with energy in your day.

Ingredients


  • 1 cup papaya
  • 1 tablespoon aloe vera
  • 2 lemons (juice)
  • ½ cup natural water
  • ½ coconut water
  • 1 teaspoon natural agave honey with no added sugar.


Mix everything in the blender and consume for 21 days.

What Can Cause Mucus in The Stool


Mucus is a substance that helps the stool move through the intestine, but is usually produced in small quantities, barely enough to lubricate the intestine and mix with the stool without being perceived by the naked eye.

What Can Cause Mucus in The Stool


So when you get to observe the stool with mucus, usually indicates the presence of an infection or other alteration at the intestinal level as an ulcer or irritable bowel syndrome, it is important to see a gastroenterologist for a full evaluation and identify if there is any problem that needs to be treated.

1. Food Intolerance


Food intolerances and allergies, such as sensitivity to lactose or gluten, cause inflammation of the walls of the intestine when food comes in contact with the mucosa, generating an increase in mucus production which can be observed in the stool.

In these cases, other symptoms may arise such as abdominal swelling, diarrhea, red spots on the skin, excess gas or constipation.

  • What to do: If intolerance to any type of food is suspected, it is important to consult a gastroenterologist for an intolerance test.

2. Gastroenteritis


Gastroenteritis occurs when some type of microorganism such as a bacterium or a virus infects the stomach and intestines, causing excess mucus in the stool, intense nausea, diarrhea, vomiting, loss of appetite and pain in the belly.

Normally, this type of problem arises due to the consumption of contaminated water or food, but can also occur after prolonged use of antibiotics, as good bacteria are eliminated from the intestinal mucosa, facilitating the development of more harmful ones.

  • What to do: normally gastroenteritis does not need a specific treatment, just rest at home and drink a large amount of fluids to avoid dehydration caused by diarrhea. In addition to this, food should be light, giving preference to well-cooked foods, cooked vegetables and fruits, and foods low in fat.

3. Irritable bowel


The irritable bowel causes an inflammation of the intestinal mucosa that increases the amount of mucus in the stool. Although it may occur in all cases of irritable bowel syndrome, mucus is more common in people who have long periods of diarrhea.

Other common symptoms of the IBS sufferer are excess gas, abdominal bloating, and periods of diarrhea that alternate with periods of constipation, mainly during periods of high stress or anxiety.

  • What to do: if there is already a diagnosis of irritable bowel, excess stress should be avoided by taking part in leisure activities, but adequate nutrition should also be provided by avoiding the consumption of irritating foods of the intestinal mucous such as coffee, spicy foods, pepper and foods with a high fat content. If an irritable bowel is suspected, a gastroenterologist should be consulted to assess whether this is really the problem.

4. Crohn's disease


Crohn's disease is a chronic intestinal disease that causes constant inflammation of the walls of the intestine, causing symptoms such as mucus in the stool, severe abdominal pain, fever, bloody diarrhea, and weakness.

Although there is not yet a specific cause for Crohn's disease, it can arise at any stage of life, especially if there is a decrease in the immune system.

  • What to do: Treatment for Crohn's disease usually includes changes in eating habits such as controlling the amount of fiber ingested and reducing the amount of fats and dairy products, including their derivatives.

5. Intestinal obstruction


Intestinal obstruction occurs when something prevents the passage of stool in the intestine. So the most common causes are hernias, a bowel twist, ingestion of some kind of object, chronic constipation, or even a tumor in the intestine.

In these cases, the mucus is produced in excess to try to push the stool, which ends up not passing and generates other symptoms such as abdominal swelling, severe abdominal pain, excess gas and decreased amount of stool.

  • What to do: Intestinal obstruction is an emergency that needs to be treated immediately to avoid serious complications such as dilation or rupture of the intestine. So if there is any suspicion of this problem, you should go immediately to the hospital.

6. Anal Fissure


The anal fissure is a relatively common problem, which consists of the presence of a small wound or tear in the mucosa that covers the anal region, being caused mainly by large, hard and dry stools which dilate the sphincter causing injuries. This fissure usually causes symptoms such as diarrhea, pain when evacuating, abdominal pain, bleeding when evacuating, itching around the anus and the stool may present mucus.

  • What to do: the most important thing in these cases is to maintain adequate intimate hygiene, but sitz baths can also be performed to relieve pain and place healing ointments to heal the fissure more quickly.

7. Ulcerative colitis


This is an intestinal disorder that causes ulcers in the intestine and constant inflammation of the mucosa. So it is common for people with ulcerative colitis to have stool accompanied by blood, pus, or mucus.

Other symptoms that help identify a case of ulcerative colitis are diarrhea, severe abdominal pain, skin lesions, and weight loss.

  • What to do: It is generally recommended to increase fiber intake, through foods such as papaya, lettuce or chickpeas, to increase the volume of stool and make them less hard. In addition to this, it may be necessary to take some medication to relieve abdominal cramps or even diarrhea.

When mucus in the stool can be dangerous


In most cases, mucus in the stool is not a dangerous situation, representing almost always an easy situation to treat. However, if the excess mucus arises associated with other symptoms such as:

  • Bloody or pussy stools;
  • Severe abdominal pain;
  • Exaggerated abdominal swelling;
  • Constant diarrhea.
It is recommended to go to the hospital or to mark a consultation in the gastroenterologist, since it can be signal of more serious diseases like ulcerative colitis, Crohn's disease and even cancer.

How Can You Protect Yourself From The Flu? - 20 Tips


We know that in late fall and winter flu is a very common illness. That's why it's important to know how to protect yourself from the flu. In this article you can learn 20 ways to prevent it.

How Can You Protect Yourself From The Flu? - 20 Tips


What is the contagious period of a cold?

The active disease is considered to last up to 7 days, with an incubation period of 3 to 4 days.

How to avoid the flu when it is starting?

Once flu symptoms start there is no way to avoid illness. However, it is very important that you take steps to prevent symptoms from becoming severe or complicated by a bacterial respiratory infection.

The most important thing is to stay hydrated, maintain a good diet. Include vitamin C and zinc supplements. You can also use probiotics.

How to avoid a cold that is starting?

A cold is a viral illness. Viruses have a short cycle in the human body and there are no antiviral drugs for the common cold. Therefore, measures should be taken to strengthen the immune system and prevent symptoms from progressing for a long time: sleep well, eat properly, maintain good hydration, and add some supplement of vitamin C, ginseng, probiotics, or zinc.

Also take care of the people around you in your family group or people close to your work or study and avoid infecting them.

For this we have organized for you 20 effective ways to prevent the flu. Let's get to know them.

1. Avoid alcohol consumption

Drinking alcohol interferes with the quality of your sleep, which increases your chance of getting sick from not getting enough rest.

It is known that drinking alcohol at night can disrupt your REM sleep, paradoxical sleep that is the most repairing part of it.

Drinking a lot of these beverages also affects the functioning of your immune cells, which leaves you prone to developing infectious diseases.(Reference)

2. Clean your spaces inside the gym

Gyms are often places that collect dirt and germs from sweat and sweaty towels. To avoid contact with these microorganisms as much as possible, place a clean towel on the benches before sitting down.

Before grabbing equipment, weights, or other training tools, first clean them with antibacterial towels.

3. Manage your stress

Stress weakens your immune system, making you more likely to catch a cold or the flu than a more serene person (Reference).

Try to avoid stressful situations. Look for recreational activities or exercises to keep your mind busy.

4. Clean up your office space

Clean with disinfectant at least once a week, even if it appears to be clean, anything that comes in contact with other people such as the copier keyboard, microwave, elevator buttons and a chair armrest.

Rhinoviruses, responsible for the flu, can live on surfaces for up to 48 hours (Reference).

5. Include enough protein in your diet

Include enough protein in your diet to prevent flu

 

Research has concluded that protein-poor diets deplete the immune system (Reference). To avoid this, eat fish, yogurt and eggs, foods rich in protein.

6. Take probiotics

Positive bacteria that keep you healthy and protected from hostile bacteria.

One study found that taking probiotics regularly reduces the incidence of upper respiratory infections, such as cold and flu viruses (Reference).

Yogurt, olives, raw cheese, milk kefir, water kefir and pickles are rich in probiotics.

7. Drink plenty of tea

Drink plenty of tea to prevent cold

 

Drinking tea and breathing its vapor stimulates the cilia or hair follicles of the nose, which efficiently eliminates germs.

Lemon slims mucus and honey is antibacterial, properties that make it the best tea complement to prevent cold. (Reference)

8. Take a zinc supplement

According to the Mayo Clinic, zinc can prevent the rhinovirus from multiplying and lodging in the mucous membranes of the throat and nose. (Reference)

The mineral functions more efficiently in syrup or tablet because the substance remains in the throat and comes into direct contact with the rhinovirus.

Despite these advances, science demands more controlled studies to demonstrate the effectiveness and safety of zinc in preventing colds.

9. Drink plenty of fluids

Drink plenty of fluids to prevent cold

 

Drinking plenty of water a day keeps your body strong and ready to fight the germs of the common cold and flu virus.

One study found that staying hydrated boosts a specific immune response, allowing the body to kill viruses faster.

Drink plenty of water, 6 to 8 glasses per day, and avoid caffeinated beverages.

10. Clean your nose

A daily nasal wash with a syringe helps to eliminate viruses and nasal secretions.

Buy your nasal saline irrigation at any pharmacy or prepare one at home. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda. Then use a teaspoon of this mixture in a cup with water and you're done.

11. Exercise

In addition to boosting your appearance and mood, exercise also improves your immune system by preventing the spread of colds and flu.

One study found that obese and overweight people are more likely to suffer injuries and diseases (Reference)

Exercises don't have to be strenuous, you just have to be on record. Start with routines that you can tolerate for at least 30 minutes a day, three times a week.

12. Get a massage

Getting massages at least once a month helps to get rid of stress and increase circulation, which improves your immune system by nourishing cells with more oxygen and blood.

13. Eat well

A study in older adults found that eating lots of nutrients improves the immune system and helps prevent diseases such as the flu.

14. Get enough sleep

Many studies have found that 8 or more hours of sleep at night is critical to maintaining a healthy immune system. Lack of sleep or poor quality sleep is associated with a decrease in your defenses (Reference).

15. Wash your hands often

The value of hand washing is underestimated, yet it is one of the most effective ways to prevent the spread of a cold or flu.

A scientific study revealed that young people who washed their hands more frequently had fewer infections with the flu than those who did not (Reference).

16. Eliminates tricks

Biting your nails or sucking on your fingers when you eat makes it easier for germs and viruses to get into your body.

Don't touch your eyes, nose, or mouth with your hands, because this is one of the ways germs enter your body and become an upper respiratory infection.

Avoid touching surfaces in public places such as stair railings or sinks in bathrooms because they are full of bacteria. (Reference)

17. Exhale

Exhale gently and slowly as you pass a person who has sneezed or coughed. Do it until you get a few feet away from it. This will prevent you from inhaling the polluted air.

18. Meditate

Meditate To Protect Yourself From The Flu

 

According to a study by the University of Wisconsin, United States, your mind is capable of reducing the chances of getting the flu by up to 50% (Reference).

The study included 51 people who did meditation exercises. They recorded 13 fewer illnesses and 51 fewer sick days than the control group during a flu season.

This result is probably a consequence of the reduction in the physical effects of stress, which weakens the immune system.

19. Clean the mobile

Your mobile phone can collect more bacteria than a public toilet. So clean it with a sanitizing wipe that eliminates the microorganisms that potentially enter your mouth.

Avoid using your phone in the bathroom or while eating. (Reference)

20. Don't eat sweets

A study by Loma Linda University in the United States found that eating 6 tablespoons of sugar in orange juice or a sugary drink weakens the white blood cells responsible for fighting infections.

The researchers found that the immune system slows down for several hours after eating or drinking sugar, so your resistance to infection will decrease significantly if you drink several sodas a day.

These are the best steps you can take and help you prevent a cold or flu.

Whether or not you get the flu or a cold is now up to you. It's up to you to spend days in bed or enjoy the winter with typical activities of this season.

What are the symptoms of a common cold?

The main symptoms of a common cold are:

  • Crystalline nasal mucus (medically called anterior rhinorrhea hyaline)
  • Nasal congestion and obstruction
  • Throat irritation
  • Dry cough
  • Fever or breakage
  • General malaise
  • Sneezing
  • Lack of appetite
Share this article on social networks so your friends and followers also know the 20 ways to prevent the flu.

Pilates Ring Exercises To Strengthen and Tone The arms and Legs


The Pilates ring is a versatile piece of equipment that can be incorporated into many traditional Pilates exercises to make them more challenging for the core. Exercises can be performed for both the arms and legs, and all exercises challenge the core in some way. In the following article I will explain some of the exercises that can be performed to help strengthen and tone the arms and legs.

Pilates Ring Exercises To Strengthen and Tone The arms and Legs


Firstly for the arm exercises. Many traditional gym exercises can be performed with the Pilates circle. The bicep curl, the most common upper arm strengthening exercise can be done with the circle. The starting position can be either standing or kneeling. Hold onto the ring on either side with your arms straight down in front of you. Apply a moderate to strong force squeezing the circle between your arms. Maintain this squeeze and perform the bicep curl movement. You should feel similar resistance in your biceps as you would when lifting weights doing a dumbel curl.



Another exercise that can be performed with the ring is a isometric pec squeeze. Start off standing or sitting with both arms straight out in front of you. Hold the circle between your outstretched hands and squeeze the end together as hard as you can. As you squeeze you should feel your pectoral muscles working.



The legs can also be exercised using the pilates circle. A great unique exercise to the pilates ring is the modified bridge. Traditionally the bridge exercise targets the gluteal and hamstring muscles. By adding a ring to the exercise the adductor muscles can also be targeted. The starting position is the same as you would with the traditional bridge, lying on your back with feet flat on the floor, knees bent to about 90 degrees. Place the ring between your thighs, just above the knees and squeeze you knees together firmly as you complete the exercise.





Article Source: http://EzineArticles.com/expert/Susan_A_Johnson/796909

What To Do in Case of Food Poisoning


Why do you have to be careful in summer when eating eggs or mayonnaise? In the summer months, mothers often repeat ad nauseam that you have to be careful with certain foods, especially if you eat away from home. The reason is simple, during this time food poisoning increases due to eating foods that contain toxic microorganisms.

What To Do in Case of Food Poisoning


Summer poisonings are more frequent for two main reasons.

"On the one hand, because natural causes favor it, since bacteria, which are present in the soil, air or water, grow faster in the hot months (they need temperatures between 36 and 37 degrees Celsius to live and reproduce) and on the other hand, there is a greater tendency to eat outdoors (barbecues, picnics, swimming pools, travel, etc.), where security controls are not the same as in a home kitchen."

Among the main mistakes that are made to increase the risk of intoxication, the specialist points out maintaining inadequate storage temperatures, undercooking food, improper hygiene and leaving products cooked at room temperature for several hours.

The severity of a poisoning and the symptoms a person has will depend on the amount of contaminated food ingested, the person and the type of organism causing the contamination.

The first symptoms usually appear between 2-6 hours after ingestion. The most common are stomach upset, diarrhea, fever, vomiting, abdominal cramps, dehydration, general weakness and headache. "The people who are most susceptible to this type of illness are children, pregnant women, the elderly and individuals with weakened immune systems, so we must pay special attention to these groups," he adds.

The foods that cause the most poisoning

Among the foods that most often cause food poisoning, we highlights:


Eggs

This food may contain the bacteria Salmonella, which causes diarrhea, vomiting and fever. The risk of intoxication is greater when consumed undercooked, with the yolk soft, or raw, in the case of mayonnaise preparation.

"A good option is to opt for pasteurized eggs, since this process eliminates possible bacteria."

Mayonnaise

According to the specialist, homemade mayonnaise is the ideal way to avoid poisoning, the problem is that the risk of contamination is great if there is a lack of hygiene and handling.

"You should never eat mayonnaise in packages or containers outside the refrigerator," he says. "It is preferable to take mayonnaise, served in individual disposable airtight bags."

Green leafy vegetables


Green leafy vegetables offered in buffet restaurants may contain hidden bacteria. The expert points out that in these cases it is not enough to wash them with water (unlike at home, where the product can be sanitized in this way), it is necessary to disinfect to eliminate microorganisms.

"Soak the vegetables for about 15 minutes in a solution of water and sodium hypochlorite. For every liter of water we need a spoonful of hypochlorite of good origin and without smell", he adds.

Meat


Meats may also contain bacteria such as Clostridium perfringens. The meat must always be kept at a temperature of less than 5ºC and, at the moment of consumption, it must be eaten well done.

What To Do in Case of Food Poisoning - Seafood


Seafood


Raw or improperly cooked shellfish may contain harmful viruses and bacteria. To avoid intoxication it is necessary to follow some handling and hygiene measures.

Thus, we should make sure that they have a good smell and a bright appearance (although the colour of the mussels does not always reflect the quality, but indicates whether they are female or male). In addition, the shells of clams, cockles, mussels and oysters must be hermetically sealed. If they are not closed it means that the animal is no longer alive. The liquid that sometimes comes out of the shells must be clear, abundant and smelling of the sea.

Sausages


The sausages must be removed from the original packaging and stored in containers with lids.

"When serving, use a fork to pick up individual slices, avoiding handling the food with your hands," he says before adding that it is best to eat it within two days after opening. "If you see that the sausage has a change in coloring, this is a sign that the bacteria are already present", he insists.

Canned products


Canned products have an internal varnish that preserves their contents; however, small bumps can break this protection. When opening a can, make sure there are no bubbles, as if it were fermenting.

"If we open a can and do not want to consume all its contents, it is best to remove it from the packaging and store it in another container with a tightly closed lid and consume it in up to three days," he says.

Hot Dog


Finally, the specialist points out that hot dog sausage can carry the bacterium Listeria monocytogenes. To avoid eating sausages that are not refrigerated, they need to be cooked for five minutes.

How to treat food poisoning


In most cases, the poisonings are mild and symptoms disappear within two to three days, when contaminated food is completely eliminated.

"However, food poisoning can be aggravated, even leading to the death of the affected person, although these extreme and very rare cases are caused by Clostridium botulinum poisoning, which causes botulism, for example".

In general, the following steps can relieve symptoms of food poisoning and prevent dehydration in adults:

  • Drink plenty of fluids such as fruit juices, caffeine-free drinks, and broths to replace fluids and electrolytes.
  • Drink small sips of clear liquids or crushed ice if there is still a problem with vomiting.
  • Gradually reintroduce foods. We can start with soft, easily digestible foods such as rice, toast or bread, cereal, lean meat, applesauce and bananas and avoid fatty, sugary, dairy, caffeine and alcohol foods until full recovery.
  • Infants and children have special concerns. They are likely to become dehydrated more quickly from diarrhea and vomiting, so consult your pediatrician.
RELATED: Foods That Boost The Immune System and Help Your Defenses

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.

RELATED: 13 Foods That Can Prevent Cancer - Based on Studies


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.

How to Increase the Production and Supply of Breast milk Naturally


Breastfeeding is a special time in the life of both mother and child and experts explain that breast milk is far superior to artificial feeding, which is associated with a general decreased state of health and more infant deaths from diarrhea in both developing and developed countries.

How to Increase the Production and Supply of Breast milk Naturally


The World Health Organization recommends exclusive breastfeeding for the first six months of life, with solids gradually being introduced around this age. Supplemented breastfeeding is recommended until the age of two.

Studies show that in addition to the bonding that mother and baby experience, breastfeeding is associated with increased intelligence in later life and significantly lowers the risk of many illnesses including:

  • sudden infant death syndrome (SIDS)
  • middle ear infections, colds and flus
  • childhood leukemia
  • childhood onset diabetes
  • asthma and eczema
  • dental problems
  • obesity
  • psychological disorders

Breastfeeding is also beneficial for the mother in the following ways:

  • Helps the uterus return to its pre-pregnancy size and position
  • Reduces postpartum bleeding
  • Assists in returning to pre-pregnancy weight
  • Reduces the risk of breast cancer in later life

Unfortunately even though mothers may choose to breastfeed, they often experience difficulty in the supply and production of breast milk. They may also unknowingly have a problem with low quality breast milk which can result in the baby not being completely satisfied with feeds.

Breast milk production and supply are not the same thing and each is influenced by different factors. A mother can have either a problem with production (usually hormonal, obstructive or due to improper feeding habits) or supply (most often due to poor nutrition or weak constitution) or both. Sometimes there can be no problem with supply or production of breast milk but the quality of breast milk may not be sufficient to satisfy the baby. Traditionally modern medicine only accepted problems of insufficient production but now with advances in technology that enable us to measure the quality of breast milk it is now accepted that these three problems mentioned above are all real conditions that need to be addressed appropriately in the breastfeeding mother.

In order to understand how to address problems of low breast milk or insufficient lactation we need to understand how and when breast milk is produced and what factors are involved in the production, supply and quality of breast milk.

How and when breast milk is produced


Breast milk is produced under the influence of certain hormones that are released after birth, these include prolactin and oxytocin. The release of these hormones is directly related to the act of the baby suckling on the breast which in turn stimulates the nerve endings present in the areola of the breast and cause the release of these hormones by the pituitary gland. Prolactin causes the alveoli or glands within the breast to take nutrients from the blood supply and turn them into breast milk. Oxytocin on the other hand is responsible for the contraction of cells around the alveoli and subsequent release of the breasmilk through the breast ducts and out through the 15 to 20 openings in each breast.

There are a number of factors that can affect production and therefore result in no or insufficient breast milk, these are categorised as follows:

  1. Problems with secretion of either prolactin or oxytocin
  2. Obstruction of the breast ducts
  3. Fatigue and/or stress resulting in the inability of the muscles to contract and release breast milk

Problems with hormonal secretion

It is rare that insufficient lactation can be caused by a problem of the pituitary gland, more often cases of non-secretion are due to insufficient stimulation of the nerve endings by the baby not latching or sucking appropriately or indeed not suckling at all in cases where the baby may be unable to feed or the mother is unable to. In these cases it is encouraged to use proper posture and also use a pump in between feeds to encourage breast milk production.

Obstruction of the breast ducts

Obstruction of the breast ducts is a fairly common occurrence and usually is associated with inflammation of the breast (mastitis) but may be due to other causes such as injury or previous surgery to the breast etc. Fortunately it is easy to treat, a doctor could prescribe an anti-inflammatory or you could use natural herbs such as mu tong or fenugreek which has been traditionally used to open the breast ducts, reduce inflammation and promote milk production and flow. Some of the natural supplements to increase breast milk contain these ingredients and will be discussed later in this article.

Fatigue/Stress

Fatigue and stress can play a part in any illness and is a common occurrence postpartum. For some this may even be serious enough to be considered postnatal depression. Both stress and fatigue can affect the function of both prolactin and oxytocin as energy is required for all bodily functions to occur including contraction of the muscles responsible for promoting the flow of breast milk. Mothers should get sufficient sleep and also eat healthy to combat fatigue. Stress can be eased by getting help in managing the baby from friends and family. Some natural postpartum supplements can also assist in reducing fatigue and stress. These will be discussed under the supplements section.

The quantity and quality of breast milk is largely influenced by the health and nutritional status of the mother. Studies have shown that nutritional status affects more the quality than the quantity of breast milk so that often a mother will be producing enough milk but the quality and nutritional value of that milk may not be sufficient to provide optimal growth for the baby. Often the body will be able to provide sufficient protein and fat content for inclusion in breast milk by taking this from the mothers blood supply and if necessary by breakdown of the mothers own protein and fat stores. However the inclusion of vitamins, minerals and other essential substances will be directly affected by the mothers intake of these substances. Besides a healthy and varied diet, dietary supplementation is also recommended to increase the production and supply of quality of breast milk, especially so when the mother is experiencing insufficient breast milk quantity to begin with. In the next section I discuss some available postpartum herbs and supplements for increasing breast milk production and supply and which are the best to use.


Herbs and dietary supplements to increase breast milk production and supply


Fenugreek

Perhaps the most commonly used herb for increasing breast milk is fenugreek, however it is not the best and certainly not the safest to use. Fenugreek is known in herbal medicine as a herb that is hot in nature, influences the liver and stimulates contraction of smooth muscle, hence its use in low breast milk conditions where it encourages contraction of the breast ducts and therefore release of breast milk. You will note however that this is not the only reason for low breast milk and therefore despite its high use it is not very effective in most cases and has a number of side effects that should be noted:

  • It may cause nausea, diarrhea and stomach cramps.
  • Fenugreek can also cause a maple syrup odor in urine and sweat.
  • Fenugreek can interfere with iron absorption so people with anemia should avoid it.
  • It can alter balances of various forms of thyroid hormones.
  • Fenugreek can aggravate asthma, allergies, and diabetes
  • Fenugreek should be avoided by women who are pregnant since it is known to stimulate uterine contractions in animal studies and can therefore lead to miscarriage

Fenugreek is useful where stress may be a significant factor in causing low breast milk however we do not recommend that it be used alone due to its other effects described above. In fact traditionally herbs were more often combined with others so as to limit their toxicities and harmful effects while retaining their beneficial ones. For this reason we recommend one of the two synergistic formulas below for low breast milk and in fact the second supplement can also be used as a general postpartum supplement.

Mothers Milk Tea

This tea is something you can make at home and is a combination of fenugreek, fennel, coriander, blessed thistle and aniseed. Though it is better than using fenugreek alone, the tea still retains as its primary function the ability to stimulate smooth muscle contraction. It does however contain aniseed and blessed thistle which have the ability of improving digestion and therefore indirectly improving breast milk quality as well. For more information on mothers milk tea see: https://www.breastfeeding-problems.com/mothers-milk-tea.html

Lactaboost

Lactaboost is a relatively new supplement for postpartum mothers but is based on ancient chinese wisdom as well as recent scientific evidence that supports the use of this formula for nursing mothers. It is not only good for increasing quality and quantity of breast milk as well as treating production problems, but it also has other benefits for mother and baby which include:

  • Assists with postnatal depression, weakness and fatigue
  • Enhances babies digestion and eliminates colic
  • Assists with weight loss and return of the uterus to normal after birth

Traditional Chinese Medicine places a lot of emphasis on proper postnatal care and over a period of hundreds of years developed and refined herbal formulae for that purpose. Lactaboost is based on a number of these formulae and is supported by clinical research that confirm the benefits of it improving and increasing breast milk.

It contains a number of different herbs including ones that can:

  • Relieve mastitis and open the breast ducts (Caulis Akebia, Platycodon root)
  • Enhance breast milk quality and quantity (Angelica Sinensis, Ophiopogonis Radix)
  • Strengthen the digestive system (Astragalus, Glycyrrhizae Radix)
  • Assist with sleep (Caulis Akebia)
  • Relieve cramps and colic (Vladimiriae Radix)

This supplement however while safe to use during nursing should not be used while pregnant and caution should be exercised in cases of hypertension.

More information here: Lactaboost

Other therapies

Sometimes the above approaches may not work and it is then useful to consult with a lactation consultant and/or other natural therapist who can work on an individual basis with you in order to prescribe a regimen, remedy or diet plan etc to address your specific condition.

As an example a practitioner of Chinese Medicine will take a history, look at your tongue and feel your pulse in order to determine what the root of the problem is. In cases of low breast milk this may be due to liver qi stagnation, blood deficiency, liver fire causing mastitis or kidney and digestive weakness. After making a diagnosis the practitioner would compose an individualized formula to treat the root condition and may also add ingredients known to treat the branch or manifestation of the root problem.


Article Source: https://EzineArticles.com/6480410

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

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