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Healthy Late Night Snacks

Nature has sleeping pills of its own and they work better than most drugs. You just have to find one that is best suited to your problems. Check out these healthy late-night snacks…

Almonds

If you are from the group that has trouble staying asleep, then you should go for almonds. The issue of not being able to stay asleep may be due to a lack of magnesium and almonds are rich in this stuff! Also, almonds do wonders for your bones.

Dairy

You remember how your mom used to push that warm glass of milk before bedtime when we were kids? Turns out milk isn’t the only dairy product that can help you get a good night’s rest. Cheese can do just the same- without the milk after taste! And not just cheese, break out the yoghurt too.

Lettuce

Do you like to get your greens in? Then that salad for dinner can go a long way than just keeping you in good shape. Lettuce has sleep-inducing characteristics. So, if you

Start Day With Healthy Habits

Get Up Early-

Make a powerful habit of getting up early in the morning as there is something magical about the morning hours. Steer away from the practice of snoozing your alarm clock every time it starts ringing. Waking up early is an important habit which can set the tempo for your entire day. Once you make a dedicated effort to accomplish this goal, you would realise how much extra work you can fulfil with the extra time found in the morning.

Meditate

Once you have learned to wake up early in the morning, now you should focus on some concentration building ideas to set your intention for the day. Performing meditation for 10-15 minutes can be good practice to train your mind and emotions. It teaches to react positively to challenges which you may experience during the day.

Meditation also gives you a bright idea of how to go ahead with the day. When you breathe deeply during meditation, you let all your worries leave you far behind and experience

Zero Calorie Sweeteners

We already know that sugar has detrimental effects on our blood sugar, insulin and waistline. It is common knowledge nowadays that sweets consumption should be lowered and kept to a minimum. In came, subsequently, those nifty no-calorie sweeteners that promised a similar flavor without all the unhealthy side effects. While initially regarded as safe and approved by the FDA, for some time now research has hinted they are not as benign as touted Now we have even more evidence that they are doing more harm than good.

In this new study, researchers took several groups of rats and either fed them diets high in glucose, fructose, or artificial sweeteners (aspartame or acesulfame potassium). Acesulfame is sold in stores at Sunnett or Sweet One, and aspartame is sold as Equal or NutraSweet. Both are currently approved artificial sweeteners by the FDA.

Within three weeks the researchers found discernable differences between the groups per blood samples collected. They noted that the artificial sweeteners appeared to change the way their bodies processed fat and energy overall. They also

Kidney Friendly Diet

Potassium

Potassium is a very common mineral that features in many different food types. This mineral is beneficial for its ability to help the muscles function properly. However, eating a diet that is too rich in potassium can lead to a variety of problems, such as muscle weakness and cramps. There is no set limit on how much potassium is acceptable to the patient with kidney problems, so it will be necessary to get guidance from your doctor to match the specific needs.

However, there are plenty of very acceptable foods with low potassium content. They can include chicken, white breads, lettuce, peppers, cauliflower, pineapples, cranberries and apples.

Phosphorus

Phosphorus is a very common type of mineral. It combines with vitamin D and calcium to help maintain the strength of the bones. However, the level of phosphorus is controlled by the healthy kidneys. In the event of the kidneys becoming less effective, there is a risk of phosphorus building up in the blood. Over time this can lead to low bone density.

A simple change in the diet can help to limit phosphorus, but there is also the option to take a phosphate

Focus on Folate

Folate is needed in order to adequately produce red blood cells. Folic acid also works with B12 in reducing dangerous compounds in the body and for driving multiple metabolic processes. Folate is of the utmost importance to women of childbearing age, as folate is integral in the formation of the fetal brain and spinal cord during pregnancy.

Folate is found in green vegetables, such as spinach, asparagus, and broccoli (the word folate is derived from the word foliage). Like most B vitamins, folate is very easily destroyed by cooking and light, and folate levels decrease rapidly once the vegetables are harvested. The good news is that many foods are fortified with folic acid, an easily-metabolized and stable version of folate. Once serving of most fortified cereals contains your daily dose of folate. Lentils and other legumes such as pinto beans are also good sources.

Folic Acid Supplements:

Women of childbearing age should consider taking a folic acid supplement. Birth defects caused by inadequate folate intake can occur before women even know they’re pregnant, and the damage is unfortunately irreversible. As soon as a woman becomes pregnant, her daily requirement for folate doubles and it may

Herbal Teas

Ginger is well known for helping nausea and to settle the stomach but it is also good for colds and flu.

Chamomile will help you sleep better as it calms your nervous system. It is also good for digestion.

Green tea has become a substitute for normal black tea with many people. Green tea will help boost your immunity as it is an anti-oxidant. If the taste is not to your liking then add a bit of lemon to give it a bit of a lift.

Fennel is a great tea to help you with controlling that sweet tooth. It tastes like liquorice so it can satisfy your cravings for sweet feeds as well as help suppress your appetite.

Lemon grass tones your skin and is also good for digestion and fever.

Peppermint is a great stomach tea for digestion and to help with bad breath, congestion and fluid buildup. Peppermint is a stimulant so is a great tea to have in the mornings instead of that cup of coffee.

Spearmint is a good stand in for peppermint if you find peppermint too strong. Or you can add spearmint in with peppermint

Amazing Ginger Health

Ginger as a powerful Antioxidant

Ginger is rich in antioxidants. The antioxidants play a vital role in neutralisation of free radicals. The antioxidative defense system of the body balances the free radicle production. Oxidative stress occurs in the event of alterations between reactive oxygen species generation and its neutralisation by the antioxidant defense. Moreover, ginger plays an essential role in the reduction of the lipid oxidation and inhibits the pathogenesis of diseases. 6-Dehydroshogaol, 6-shogaol and 1-dehydro-6-gingerdione are inhibitors of nitric oxide synthesis in activated macrophages. 6-shogaol has potent antioxidant properties due to the presence of unsaturated ketone moiety.

Anti-inflammatory activity

Inflammation is a complex immune process, involving various mediators such as interleukin-1, tumour necrosis factor and anti-inflammatory cytokines. Ginger oil significantly represses inflammation, especially joint swelling. Also, ginger extracts suppress the synthesis of pro-inflammatory cytokines and play a significant role in the inhibition of cyclooxygenase and 5-lipoxygenase, essential for arachidonate metabolism, and down-regulating the induction of inflammatory genes.

Anti-tumour activity

Ginger extracts suppress tumour development through up-regulation of tumour suppressor gene, induction of apoptosis and inactivation of vascular endothelial growth factor pathways. The development and progression of tumours involve multiple steps including genetic

Smoothies for Immune System

Provide solid nutrition:
Chronic fatigue, dehydration and slow metabolism indicate weak immunity. Researchers prove that dark green vegetables, for instance, broccoli, spinach, kale, cabbage, cucumber and arugula are a natural cure for the weak immune system. They are rich in essential vitamin and mineral, antioxidants, alpha lipoic acid, sodium, iron, magnesium, calcium, potassium and carbohydrate. Green vegetables contain many micronutrients that are essential for our body. However, cooking and processing vegetables can damage them; even can alter the chemical composition. Green smoothies prepared with raw vegetables provide solid nutrition. They help to strengthen our immune system for a long time.

Defend Infections:
Virus infection is a common sickness. Protecting our body from viruses and bacteria is the primary duty of immune system. Some fruit and vegetables are found to be directly useful preventing infections. Smoothies prepared with carrot, broccoli, spinach, kale, coconut, garlic, lemon, pineapple, curd, apples, papaya and tomatoes contain antibacterial components that fight infections naturally without side effects. Smoothies rich in vitamin E provide potent antioxidants that assist our body fight off infections. Drinking smoothies on a regular basis can be great for your kidney and liver health and prevent urinary tract infections as well.

Natural Detox Diets

The simple but most effective way to detoxify is by drinking plenty of water. Water flushes and purifies the body of any junk inside it. A good way to test for proper hydration is by taking note of the color of your urine. Clear urine means proper hydration but more yellow urine signifies that you should drink more water. A good way to ensure proper hydration is by carrying a water bottle and drinking from it whenever you are thirsty instead of opting for unhealthy drinks. Even drinks that seem natural, like apple juice, may have preservatives and artificial sugars so sticking to water during detox is the best bet. Drinking tea, specifically green tea also has many benefits for detoxification.

Next, there is the consumption of fruits, vegetables, and natural grains. These nutrients are easily processed by the body and most detox diets include high consumption of these items. Red meats, dairy, and greasy foods should be avoided during the detox period. For protein during the diet, fish, chicken and nuts can be consumed. Green vegetables, lentils, and brown rice are also great options. Above all smoking, drugs, and the consumption of alcohol should be avoided

Hydration

The formula to staying hydrated isn’t a complicated equation, but it does vary from person to person. It’s important to replace any fluid that’s lost throughout the day and night, and those variables can change drastically day-to-day and person-to-person. If you’re exercising in extreme heat or humidity, you’re going to lose fluid more rapidly than if you’re chilling at the movies. The color of your urine is a good way to determine your hydration status. If your urine is pale and straw-colored, you’re adequately hydrated. If it’s dark, like the color of apple juice, you’re low on fluids.

Sweat It Out

Dehydration can occur even if you’re not sweating. In extreme heat and cold, your body loses fluid very quickly without sweating at all. You may not realize it, but you even sweat when you’re swimming! Spending the day frolicking in the pool isn’t a preventive measure. Athletes need to be even more aware of dehydration risks. Athletes tend to sweat more overall than people who aren’t as physically fit, and they may push themselves longer and harder, causing even greater fluid losses.

Drink Up

Drinking is the ONLY way to rehydrate. Pouring water

Empowering Women With Food

Some of the primary health issues of concern to women are heart disease, cancers (lung and breast cancers are the top 2), diabetes, hypertension, obstructive lung diseases, flu and pneumonia, and kidney disease. Of course, there are others.

Of the diseases above, the ones that may be considered food-related are the metabolic conditions: heart disease, breast cancer, diabetes, and hypertension. All of these have been shown to have their roots in insulin resistance. Helping women reverse these conditions with food and exercise is a specialty of mine, and I have a solid track record of doing so.

(Even colds and flu may be considered food-related to the degree that foods will either support the immune system or derail it.)

Another health concern for pregnant women is – or should be – autism in their babies. The risk of autism is greatly increased if the mom-to-be has one or more of the metabolic conditions listed above, and/or high cholesterol, high triglycerides or polycystic ovary syndrome.

Does Changing Diet Help Reverse Metabolic Conditions?

Most health information states that weight loss will lead to reversal of metabolic conditions. And yes, weight loss can and will absolutely

Dry Fruits

1. Dry fruits help you fight cancer

Dried apricots and apples can help you keep cancer away. Actually, these two contain phytonutrients that serve as antioxidants. Aside from this, they are a great source of fiber, iron, Vitamin A and C.

2. Skin health

Your skin is an important part of your immunity. If you want to keep your skin fresh, moisturized and glossy, we suggest that you eat dried mangoes. As a matter of fact, dry mangoes are heavy with lots of vitamins, fatty acids and phytonutrients.

3. Potassium

Dry prunes and apricots contain a lot of potassium and sodium. Both of these play a great role in balancing the water levels in your body. The fact of the matter is that potassium helps your body maintain blood pressure.

4. Fiber

For better digestion, your body needs adequate amount of fiber. Actually, fruits, such as fig and cherry contain a lot of fiber. So, they should be part of your healthy diet. Moreover, cherries are on the list of fruits that contain a lot of antioxidants.

5. Iron

As far as iron goes, dry apricots and prunes are

Vitamin C For Longer Life

• SAY GOODBYE TO THAT COMMON COLD

The best step to take for the enhancement of the immune system in our body is by the consumption of this mentioned vitamin. It is because of this property of enhancing our immune system that makes this vitamin eligible enough to protect us from the common cold and cough we face usually. It has the tendency of absorbing iron, this leads to the strengthening of the body’s resistance against infections. It is because of this resistance that the body is protected from the disturbing cold.

• CALM DOWN THOSE HYPERTENSION LEVELS NOW

Hypertension has a lot of risks that it can give rise to if it is not taken care of at the early stages. You should always remember to not elevate this hypertension level as the higher it gets, higher are the risks of the development of certain cardiovascular diseases which can only make the health worse. One of the basic steps that you can take in order to avoid the rising level of this condition is consume food that is high on the proportion of vitamin C, they are the perfect medicine for lowering the blood

All about Juicing

We are individuals with different opinions, lifestyle, biological make-up, and dietary needs. That being said, every one of us can weigh out the pros and cons of juicing. One big factor in determining whether it is good or bad for us is health. By health, we also mean the illnesses we have or are more likely to develop.

If we have a family history of diabetes, juicing may not be a good option. Juicing only fruits produces a beverage high in calories as there is more sugar in it, mainly fructose. Our blood sugar will also increase if we drink fruit extracted juices.

When we combine fruits and vegetables, we lessen the sugar concentration, but it is not just about the sugar. It is also about the balance of the other minerals in the juice. If we choose the wrong fruits or veggies, there is a tendency our bodies would react to a certain excess of a mineral. Minerals mostly found in fruits include potassium, calcium, magnesium, iron, and zinc. Potassium and calcium contribute to heart health.

Someone with a heart problem should consult a physician before he can take a juice-only diet. Although this

About Yummy Spa Water

Some spas will have their own special recipe for fancy water. One of the simplest is adding lemon to water and letting the juices blend. There are antioxidant benefits, and the drink is refreshing without being completely sour. Believe it or not, cucumber water also fits the bill of being refreshing as well, who knew simple could be so effective?

Other spas will take it one step further and add berries and mint leaves to water, giving a fruity effect, or make seasonal waters like apples and cinnamon for fall which tastes faintly like apple cider at an apple orchard, all while being cleansing and good for you.

We all know that the experts say we need eight glasses of water a day. With our bodies being made up mostly of water, this isn’t something that is just a fad, as water actually helps our body function better. The more water you consume the better your kidneys will function, your skin will appear healthier, and you will be ridding yourself of pesky fat cells every time you head to the bathroom. Being more hydrated helps your muscles work more efficiently and gives you more energy, but

Eat Soaked Almonds

 

Almonds are rich in vitamins and have many essential minerals such as Zinc, Magnesium, and Calcium etc. It is recommended to eat them to stay fit as it has the power to fulfill your vitamin needs. Soaked almonds are tend to be healthier than the dry one as soaking eliminates the enzymes inhibitors that are not good for our health. Soaking the almonds overnight helps to reduce its bad inhibitors. Here are some of the benefits of eating soaked almonds.

  • Improve Your Digestion – Soaked almonds help to improve your digestion. Eating almonds help to empty the stomach faster and increases your digestion power. It is a fact that these almonds deactivate the enzymes that are not good for health. Many people complain of bad digestion and stomach gas that is occurs due to unhealthy diet or over eating. Adding almonds to your diet can help you to stay fit and improves your digestion.
  • Prevent From Heart Diseases – Eating soaked almonds can help you to lower your cholesterol. Vitamin E that is present in these nuts can prevent the risk of heart ailments. Almonds are best for heart health and highly recommended for the people

Worst Food Additives

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

Reading Food Labels

It’ll Give You the Information You Need To Make Smart Choices

If you are like most people if you do examine food labels the very first thing that you likely listen to is how many calories listed. But calories are really all about circumstance and do not tell the entire story. You have to be paying attention to the serving size these calories are predicated on. A fast glance at the food label of a pint of Ben & Jerry’s ice cream recorded at 270 calories may not seem like very much. But that is not the entire story! The Serving Size is really 1/2 cup and also for 4 servings. This means that you’ll just eliminate consuming 270 calories should you restrict yourself to just 1/4th of the pint. Yes, that also means that one night once you opted to complete a whole pint in once you ate over 1000 calories!

Food Labels Help You Hit Nutritional goals

Many Americans are not getting numerous crucial nutrients that they want. Among the most typical reasons why is simply because plenty of people don’t have any idea what exactly they are eating. As an instance, are

Food Acids

Malic Acid: This is a component of many of the foods that we eat daily; mainly contained in candies, diet sodas and other artificially sweetened drinks due to its ability in masking artificial flavors and alternative sweeteners. The food that is most famous for its high malic acid content is the apple. Other fruits with a very high concentration of the acid are lychees, peaches nectarines, cherries, tomatoes, bananas, mangoes, and strawberries.

Tartric Acid: This compound is naturally found in many plants, particularly in grapes, tamarinds, pineapples, potatoes, carrots and bananas. It is also one of the especial acids found in wine. Tartaric acid can be added to food when a sour taste is desired. Tartaric acids have a dual role of an antioxidant and an anti-inflammatory which can help boost the immune system and promote overall wellness.

Acetic Acid: Acetic acid, also known as ethanoic acid, is a sour-tasting compound best known for the sour taste and pungent smell in vinegar, pickles, and sourdough bread. Its produced by fermenting and oxidizing ethanol and the distillation of wood. Acetic acid has many functions, but it is mostly used as a chemical reagent, fungicide, herbicide, and solvent

Summer Foods

Yogurt – For those who are fine with the dairy products intake, yogurt is the best option to get the high proteins and burn the fat better. Blend your fruits and veggies with plain yogurt to make delicious colorful smoothies or simply get the dose of protein from the frozen variety topped with fresh fruits instead of flavored ones.

Watermelon – This summer staple is the savior to treat your sweet tongue and hydrate those dry out beauties. Basically, it curbs down the cravings for a dessert and saves you from gulping down hundreds of calories. Melons are loaded with the high water content, which keeps you hydrated on the sun scorching days and increases the overall calories expenditure. Bonus, it has fewer calories than other summer fruits.

Iced Green Tea – In a truly genius move, sipping up this sassy sugar-free iced tea instead of a glass of wine at any time of the day saves you from alcohol consumption as well as high calories content. It strokes your appetite and gives you chills down to the nerves. Green tea promotes weight loss and it is super easy to combine minty flavors with the hydrating