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5 Simple and Health Ways to Cut Portions

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One of the most simple ways to lose weight, is to burn more calories than you consume… but this doesn’t mean you’re doomed to be hungry all the time! Instead of eating less all the time, how about working out more so that you can accommodate your appetite?

To get you started, here are some tips on healthy ways to cut portions without feeling hungry!

1. Start with Water

Having a large glass of water before every meal will make you feel less hungry. Not only does it help to fill our stomachs, sometimes dehydration is actually the reason why you’re hungry! Often the grumbling in your tummy can actually occur due to dehydration, not hunger.

Sometimes we also eat when we’re bored, so having a big glass of water with lemon can actually satisfy the urge to eat out of boredom.

2. Vegetable Fillers

Whenever you cook a meal, add in as many vegetables as you can. Whether it be a stir-fry, pasta, seafood dish or sandwich, make sure it’s jam packed with vegetables. Vegetables can really fill you up and they’re low calorie and nutrient high!

3. Plate Coloring

Now, this is an odd one but it’s proven that people who eat on plates which color doesn’t contrast with the color of their food, eat 22% more food. It’s believed that when your food contrasts the plate it’s served on, you can judge the amount of food more accurately – and thus avoid over eating.

4. Add Carbs, Don’t Add to Carbs

Don’t make a meal based on carbohydrates, make a meal and then if you must, add carbohydrates. Don’t have a bowl of granola and then top it with fruit and yogurt, have yogurt and top it with a little bit of granola!

The same goes for pasta; grill vegetables and meat as the base and then add a little bit if pasta to it so that the majority of your meal is vegetables and meat, not carbs! This tip with revolutionize your cooking!

5. Limit Portion Size

Craving some chips, how about a bit of chocolate… or some cookies? Take a small serving out of the box or bag, put it in a bowl or on a plate and then leave the kitchen. If you bring the box of cookies or the bag of chips with you, your snack will never end!

Source:  theheartysoul.com

 

 

10 Foods that Help Lower Blood Sugar Levels

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A healthy level of blood sugar is a great pre-requisite to enhance the entire body’s working condition. A required blood sugar level is the most prominent since it in turn stands profoundly responsible to tackle other conditions of balancing the body hormones, energizing your body, regulating mood swings and also the levels of hunger.

Robust blood sugar levels are also necessary to strengthen the body against Type 2 Diabetes, hypoglycemia, stroke, blindness and issues like hypertension as well. Taking in a diet that is supplemented with a perfect balance of blood sugar level can trigger a mechanism in your body that would also prevent health issues like obesity.

Generally avocados are believed to be sources of fat. But this is mono-saturated fat which can be worth elevating you health condition by making a slow and an even distribution of sugar in your bloodstream. This would result in a low release of insulin.

Try adding these foods to your grocery list to help lower your blood sugar levels:

  1. Spices:

It has been told that spices are great agents to work for the process of sugar breakdown. Not only sugar, but also cholesterol levels can be significantly decreased through the consumption of spices.

  1. Eggs:

These are another important food source you would want to depend upon to lessen your blood sugar levels and insulin discharge. Eggs are also known to decrease obesity by periodic consumption.

  1. Cinnamon:

It is a claimed fact that cinnamon causes the liver and related muscles to be ready to get into contact with insulin. This is also believed to be a veteran in conducting an appropriate management of body blood sugar levels and also in reducing weight effectively.

  1. Olive Oil:

This is also similar to avocados which can ably lessen the growth of belly and also virtually manage the levels of blood sugar in the body.

  1. Blue Berries:

Blue Berries constitute bioactive ingredients which can augment your responsiveness to insulin. It has also been found out that Blue Berries can lessen your risk of being prone to diabetes effectively.

  1. Chia Seeds:

These seeds stabilize your blood sugar levels. So if you are a victim of diabetes already or not, you can go for making an option of chia seeds to lower your blood sugar levels efficiently.

  1. Vinegar:

If you have just had a meal filled with more carbohydrates, taking in vinegar can make you feel intensely better. Also, vinegar can coherently lower your blood sugar levels.

  1. Mangoes:

It is acclaimed that having at least 10 grams of mangoes daily can wonderfully reduce your blood sugar levels.

  1. Cherries:

Cherries come with a rich content of anthocyanins which can amazingly increase your insulin production by about 50%. So, lowering your blood sugar levels with cherries is a tasty task at hand.

So, with the above-shown foods, you can make yourself get assured of the fact that you would synchronize your efforts in making your blood sugar levels get significantly lowered. So, get ahead and lead a healthy and a better life!

Source: letsgohealthy.net

Coconut Oil Better ON Your Body Than IN Your Body

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Image result for coconut oil

For the past few years, coconut oil has been touted as one of the superfoods to be used in most of your cooking needs. It has become the oil of choice for many Paleo diets, making it fashionable among the health conscious trendy set.

After all, coconut oil is loaded with vitamin E. Vitamin E is an antioxidant that helps removes free radicals and toxins from the body. It’s known to help with eye disorders such as cataracts, premenstrual syndrome, neurological diseases, diabetes and Alzheimer’s disease, to name just a few.

Coconut oil also contains:

Lauric acid which is supposed to help fight infections and is good for the skin.

Caprylic, a fatty acid that works as an anti-fungal agent.

Proteins which are considered good for the body.

What many like is that coconut oil is also somewhat affordable.

Coconut oil has a pleasant aroma that can fill a room with a wonderful fragrance.

Lastly, coconut oil is tropical and helps with the trendy image of being health conscious. So why wouldn’t anyone want to rush right out and buy some coconut oil and become a trendy, fashionable health conscious person?

I did! I was using extra-virgin olive oil, but after hearing a number of reports on the wonderful benefits of coconut oil, I went out and bought a couple jars of coconut oil, believing I was being healthier.

However, coconut oil is a saturated fat. Yes, it’s been touted as being a ‘good’ saturated fat and better for you than other saturated fats like butter and beef fat (lard), so, is it the superfood it’s supposed to be? In fact, coconut oil contains more saturated fat (82%) than butter (63%) and beef fat (50%) and pork lard (39%).

Not according to a new report that says that coconut oil is best put on your body but not in your body.

The American Heart Association has issued a warning about using coconut oil. In fact, they have recommended NOT using coconut oil for cooking or eating. They based their recommendation on seven studies using coconut oil. In all seven trials, using coconut oil actually raised the levels of LDL, also known as bad cholesterol. LDL is the stuff that clogs arteries and causes heart attacks and/or leads to heart by-pass surgeries.

Dr. Frank Sachs, the lead author of the AHA report on coconut oil, stated:

“We want to set the record straight on why well-conducted scientific research overwhelmingly supports limiting saturated fat in the diet to prevent diseases of the heart and blood vessels.”

Sachs and others recommend using olive or sunflower oils and spreads. Switching from coconut oil to olive or sunflower oil has been shown to lower LDL by nearly the same magnitude as some cholesterol-lowering medications.

However, Sachs did not say to stop using coconut oil or to throw out the coconut oil you have setting on your shelf. He did say:

“You can put it on your body, but don’t put it in your body.”

Things You Can Add to Your Water That Aid in Digestion and Eliminate Toxins From Your Body

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Water is so essential to the body, and it processes, the benefits of drinking clean and sufficient water regularly and unbounded. Water can do everything for your body including aiding in digestion and cleansing your body of toxins.

Drinking water all by itself is a way to help flush the body of toxins on a daily basis, but with a few added ingredients you can get even more benefits from it. This is something you can do every day, or as part of a more broad detoxing strategy. Each one of the ingredients listed here will provide slightly different benefits, so be sure to choose according to the particular goal you have.

1. Freshly squeezed lemon or lime juice.

Lemons and limes are a good source of Vitamin C, which is a very important antioxidant because it helps neutralize free-radicals in the body. Lemons are also good for alkalizing the body as well as aiding in digestion because their make up is very similar to our own digestive enzymes.

2. Cucumber slices

Cucumber adds a crisp and refreshing taste to your water, and even add for a nice little snack while drinking. This helps eliminate toxins from the digestive system and is extremely hydrating for the body.

3. Strawberries

Strawberries are a great way to add a familiar flavor to almost anything. They are full of vitamins, minerals, and antioxidants.

4. Fresh Mint leaves

Mint improves the flow of vile and can help with activating salivary glands and digestive enzymes that help absorb the nutrients from your food. Mint is also very calming and soothing and can be used to settle an upset stomach.

5. Apple Cider Vinegar

Apple cider vinegar is a handy detoxing aid, and it’s good to keep a bottle of it in the cupboard. You can instantly improve the quality of a glass of water by adding a bit of ACV to it. Apple cider vinegar can help balance the Ph balance of the body. It is also wonderful for eliminating toxins and killing bacteria, maintaining a healthy weight and improves overall digestion.

6. Ginger Root

Ginger is also another wonderful remedy for indigestion, cramps, nausea, and gas. It has been used in traditional medicine for thousands of years. It is an anti-inflammatory, anti-viral root that boosts circulation and may also kill cancer cells.

7. Cinnamon

Cinnamon is another traditional herb that is also anti-fungal and anti-viral and is used to relieve indigestion. It many also be good for circulation, metabolizing fats during digestion, and regulating blood-glucose levels by slowing the time it takes for food to go from the stomach to the small intestine.

Source: worldtruth.tv

See What 1 Tablespoon Of ACV Does To Your Weight

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Apple cider vinegar can be used as a natural remedy for a long list of things including lowering cholesterol, reducing blood sugar, and helping a person lose weight.

What type of ACV should I use?

Organic apple cider vinegar should always be chosen because it is unpasteurized and unprocessed. It is different than that you will find in most stores. In order to tell if you’re getting a good AVC, you can look for the cloudy matter that is supposed to float or sink to the bottom of the bottle. This matter is full of nutrients this is part of why the ACV is so good for you. If you wanted to take the time, you could even make your own Apple Cider vinegar.

How does ACV lower my cholesterol?

Cholesterol is not an altogether bad thing as we have been led to believe, this wax-like substance helps our bodies produce cells in a healthy manner. When we allow our cholesterol to build up is when it becomes a problem. ACV can help control cholesterol levels and ensure they stay at a healthy level. This relies on the ACV’s concentration of pectin, it attracts bad cholesterol and gets rid of it making one more healthy.

How does ACV lower my blood sugar levels?

The vinegar enters one ‘s system and slows down the digestion of starches. It also helps people with diabetes control their glucose and insulin responses.

Apple cider vinegar slows down the digestion of starches making the breakdown of calories in the blood less of a burden on your body. Pectin can also help one to feel fuller for longer amounts of time. Ingesting ACV can help allow your body to digest protein more efficiently and establishes hormones that break down fat cells. While this isn’t going to make you a size smaller overnight, it will help you lose weight a whole lot easier.

ACV and one’s diet.

Ingesting two tablespoons a day mixed in a glass of water is a great place to start. You could even drink it with your meals or add a little ACV to your salad dressing. Consuming this in normal amounts is most likely very safe but try not to over use this, enormous amounts is not recommended. Consuming too much might lead to something like a potassium deficiency. This will have you healthier in no time at all, why not give it a try?

Source: complete-health-and-happiness.com

20 Foods That Burn Fat, Boost Metabolism And Shrink Your Waistline

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If you view food as the enemy, here are 36 items that might make you change your mind and have them work for you instead of against you. While they may be pretty super, you shouldn’t put all of your attention on any one of them. Start by introducing a few more foods that burn fat into your diet each week until you find that you’re eating much more of them than you used to.

1. Tomatoes

Is it a fruit? Is it a vegetable? Who cares? All you need to know is that it’s got a ton of good things for your body for the long term, and in the short term it works to help you lose weight and help keep it off. They’re low on the calorie meter, but they help to give you that full feeling, and contain fiber that keeps things moving.

Like any bona fide superfood tomatoes bring more to the table than just weight loss. The lycopene brings antioxidants that studies are showing to be potentially helpful with a myriad of diseases and conditions. Be sure to add tomatoes to your cart next time.

2. Oranges

Healthy Vitamin C levels will help to keep you functioning at optimal levels, but if you’re looking to burn fat you might be concerned about the sugar in oranges. There’s no getting around it, oranges do contain sugar, which has the potential to turn to fat if it’s not burned up. But the calorie count is low, and the fiber actually helps to regulate your blood glucose levels.

In order for this to work out for you as a weight loss aid, eat it in moderation and to curb your sweet tooth when you’d otherwise be reaching for a candy bar or other sweet treat.

3. Oats

Although Paleo Diet followers would disagree, many others state that oats work as part of a weight loss strategy because the amount of fiber boosts your metabolism and helps you feel fuller longer. Everyone from The Biggest Loser trainer Bob Harper to the American Heart Association says to make a bowl of oatmeal for the best start to your day.

The antioxidants and other minerals oats contain make it a solid choice and not just a source of fiber. Cutting your cholesterol might also be on your list and this is a great way to get those levels down.

4. Spices

There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Many of them have thermogenic properties that boost your metabolism, while making some so-so dishes taste like they’re from a restaurant.

Some examples: Mustard seed will spice up your entree and get your metabolism going, and ginger can help with your digestion. Ginseng can boost up your energy, and black pepper can help burn calories. Like Indian food? Turmeric can help break up fat.

5. Sweet Potatoes

Oprah likes sweet potatoes, and credits them as part of the reason she lost weight one time. But can you really slim down by swapping a baked potato with its sweet cousin? Turns out sweet potatoes are great for dieting because they have fewer calories and also help you stay satisfied between meals.

If you’re addicted to spuds this can be one way to take out a food that usually gets the no-no when dieting and replace it with a superfoods such as this that has good things for you like fiber, Vitamin C, potassium, and Vitamin B6.

6. Apples

It’s hard to wrap your head around the fact that you are helping yourself to lose weight when you eat an apple. They are so sweet that they can help conquer sweet cravings, and it’s easy to see why they end up in a lot of desserts. But they are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber.

The fiber helps you feel full, and keeps you from going mad in between meals. It also helps keep things moving along digestively. Just be sure to chew your apple up real well before swallowing, and buy organic so you can leave the peel on.

 

7. Nuts

This is one food that almost every single diet plan in existence suggests you eat. Nuts are one food that unites the vegetarians and the Paleo followers, and we have yet to find a diet program that says not to eat them. They’re straight from the Earth and a small handful of raw organic almonds, walnuts or pecans can be a crunchy snack that leaves you feeling good for a few hours or more.

If you don’t like eating nuts for a snack, try chopping them up and sprinkling them on main dishes or side items. You’ll still get the good fats they bring and they help flavor up the meal.

8. Quinoa

This is been known for some time in the vegetarian realm but is now making the rounds to the mainstream. The weight loss benefits usually come in the form of switching out sides with quinoa instead of more calorie-dense foods like rice or potatoes. You’ll still get the benefit of rounding out the meal, with the added bonus of the vitamins that quinoa has.

If you haven’t tried it yet, what are you waiting for? It helps you feel full, doesn’t have a lot of calories, and ranks low on the Glycemic Index. Score!

 

9. Beans

Beans are a staple item in The Four Hour Body’s Slow Carb Diet. They are lauded for their ability to help regulate blood sugar levels and help with digestion due to their fiber content. Try adding a can of organic black beans as a side to your next meal, especially if it can replace a more carb-laden item like bread or rice.

Many restaurants keep black beans on hand as a substitute for a side, so they’re a great go-to item when you’re out with friends and want to eat well without looking like you’re on a diet.

 

10. Grapefruit

No need to go on some whacky grapefruit diet to get the benefits of it, but for most people this is going to require a new purchase at the store. Grapefruit doesn’t tend to make it onto most people’s shopping lists, but it should. In regards to weight loss the long standing myth that they help you lose weight is being proven left and right by clinical studies.

And you don’t have to buy the fruit, you can also simply buy grapefruit juice and start drinking that instead. Tim Ferriss of The Four Hour Body says he uses grapefruit juice on his “free days” in an effort to avoid the food he’s eating from causing weight gain.

11. Chicken Breast

While not an option if you’re going vegetarian or vegan, this is often used by dieters and bodybuilders alike because of its high protein value and low amount of fat. Dark pieces of chicken just don’t measure up when it comes to quality protein. Most Americans have no trouble adding chicken to the diet, since it’s one of the most popular meats in the country.

Just remember that it should be skinless. Try using different spices like the ones mentioned above to make it more interesting. Combined with strength training this can help tone your muscles leading to a higher metabolism.

 

 

12. Bananas

Perhaps it’s because it takes us back to our simian ancestry that makes eating a banana seem natural. The more studies they do on the effects of bananas in humans, the more attention they get as a definite way to help keep us at our ideal weights. They’re super easy to incorporate into the day, since they’re so versatile.

Cut some up and add it to oatmeal, keep a bunch around as a quick grab when you need something sweet or on-the-go. Just stick to one a day since they are a source of sugar as well.

13. Pine Nuts

These contain a phytonutrient that actually helps suppress your appetite. This means you don’t have to resort to expensive diet pills with nasty chemicals that are meant to do the same thing. All you have to do is keep a supply of pine nuts available.

Since they’re tiny and crunchy you get to eat a lot of them without having to worry about ruining your efforts. It let’s the body have it binge time while still helping you lose weight by keeping you away from more offensive foods.

14. Lentils

Lentils are gaining more popularity has a healthy food, and one that can help you lose the weight. The fiber they contain will help keep you feeling good between meals, and will help your blood sugar levels from spiking.

If you’re going vegetarian you can use lentil as a good protein source, or you can use them to compliment a protein and act as a side dish. It helps keep your cholesterol in check and help you process carbs more effectively.

 

15. Hot Peppers

If you like your food hot, there may be some good news for you. Hot peppers like habaneros, jalapenos, and chipotles can actually help you to lose weight, while also adding a kick to most any dish. They contain capsaicin which provides several benefits that relate to losing weight.

And if you were worried that eating these hot peppers would make you burn a hole in your stomach, recent research is showing that they may actually help to prevent stomach problems like ulcers by killing the bacteria responsible. Fire away!

16. Broccoli

We’d be remiss if we didn’t include broccoli on this list, even though you’re probably sick of everyone telling you about it. Turns out your mom and your grandma were right, these are really good for you, but aside from that they can also help you shed some fat.

How? Broccoli fills you up, but it’s not just a filler. It has tons of nutrients per pound, and it’s also packed with fiber so it keeps you regular, which keeps you feeling good. Spice it up with spices or peppers, but just skip the broccoli cheese soup, as that doesn’t work for weight loss.

16. Cantaloupe

Some say that you burn more calories eating cantaloupe than what it contains. Whether or not that’s the case is up for debate, but this is still a great food to add to your repertoire for weight loss. It’s sweet, but it’s not high in calories the way most sweet things are. It also has fiber in it, even though it doesn’t taste like it does.

It goes great in a fruit salad with other diet-assisting fruits like honeydew, strawberries, or simply by itself as a quick snack or sweet pick-me-up. Added bonus: it helps to make your skin look great.

18. Spinach

Spinach is often a vegetable left on the plate of children, but adults are coming around to it since it really does contain a lot of good things in it for losing weight and general well-being. You can eat it in several different ways, fresh as a salad, in a can, and it also comes frozen. It works for weight loss by adding bulk to your stomach without tacking on the calories.

This is a good vegetable to buy organic if you can, since conventional spinach picks up a lot of chemicals from the fields.

19. Green Tea

Perhaps you knew that green tea is packed with antioxidants, but did you also know that it can help you shed the fat? It’s the catechins! These are a part of green tea that get your body to switch over to burning more calories, as well as fat.

Unfortunately for the other teas, green tea comes out the winner on many fronts because it’s not as processed as the others, and therefore retains much of its goodness, like antioxidants and phytonutrients that make it a superstar among superfoods.at keep popping up. This is because it contains things that help your body, like omega-3s, and it contains fiber, which will help you feel full.

It’s the essential fatty acids that also work to give your metabolism a boost. As a side bonus it also lowers the levels of bad cholesterol in your body, and made it onto our list of superfoods for its many healthy benefits and ease of use.

20. Olive Oil

The reason olive oil helps you to lose weight is because it can take the place of other things like salad dressing and other oils that are considered bad fats. Even you change nothing else in your diet or lifestyle and just start using olive oil you should still benefit by losing weight. But most people find that if they start to embrace more of a Mediterranean diet the results are accentuated.

Almost any diet that replaced the Standard American Diet is going to be better for you and cause the pounds to drop, and using more olive oil in your life can bring many positive benefits.

Source: theheartysoul.com

New Superfood: Beetroot For Heart Liver & Bowel Health

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Super-charged with powerful nutrients and a distinctly sweet and earthy flavor, beetroot deserves to be in your culinary repertoire. Beets are a well-known source of folic acid, potassium, magnesium, iron as well as vitamins A, B6 and C. Here are the reasons that make beetroot a medicinal food.

Betaine and homocysteine

One of beetroot’s many active compounds is betaine, also termed trimethylglycine(TMG). Betaine plays a role in the breakdown of homocysteine in our body, a substance that is natural but can be harmful if allowed to build up to high levels.

– Raised levels of homocysteine are linked to heart disease, thickening and loss of elasticity of the arterial walls (arteriosclerosis), compromised fertility, osteoporosis, hormonal imbalances, mood disorders, pain and inflammation, Alzheimer’s disease, type II diabetes and more.
– Raised homocysteine is an indication that a process called ‘methylation’, which keeps all the natural chemicals in our body in balance, is not working well.
– Betaine and other nutrients – especially B vitamins – are needed for healthy methylation and to keep homocysteine levels in control.

Research is making us more aware of the importance of controlling homocysteine levels. (Tests are available to check levels.)

Beetroot and the Liver

Beetroot also works to support liver detoxification and bile production for the digestion of dietary fats. Substances called betacyanins in beetroot (including betalains, which give beetroot its beautiful purple-red colour) have been found to support the second phase of liver detoxification. During this second phase, wastes that have actually been made more reactive and harmful during the first phase of detoxification are attached to substances that allow them to be excreted safely from the body. To be in optimal health and protect our body from excessive free radical damage, we need this second phase to work really efficiently.

Research has also shown that betacyanins help to produce bile, a substance that is made by our liver, stored in our gallbladder and then released into our digestive tract when we eat. As well as helping the liver to get rid of waste products, bile acts in the small intestine to break down fats in our food, supporting the digestive process and our absorption of fat-soluble nutrients such as vitamin D, vitamin E and vitamin A.

Beetroot and the Bowel

Some call it ‘God’s Gift to the Colon’ as it contains a form of soluble fibre that makes the stool soft and easy to pass. Remember to leave the peel on of course.

Antioxidant support

Beetroot has been found to increase levels of a crucial amino acid called glutathione in the body. Glutathione is one of our body’s most important antioxidants, and also has many other roles including supporting detoxification and participating in DNA synthesis and repair. In addition, the betacyanins in beetroot also work directly as free radical scavengers, protecting our cells.

Nitrates for healthy blood pressure

The naturally occurring nitrates found in beetroot (root and leaves) helps to make another vital substance in the body called nitric oxide. Nitric oxide supports normal dilation of blood vessels and flexibility of the arteries – helping to maintain a healthy heart and blood pressure.

Recent research has also examined the role of nitric oxide in reducing oxidation of ‘bad’ LDL cholesterol. If LDL cholesterol is allowed to oxidise, it is more likely to cause inflammation and damage to the lining of our blood vessels, potentially leading to build-up of plaques and hardening of the arteries. Beetroot may help to prevent this happening.

A rich source of Vitamins and Minerals

Beetroot is a source of iron (for formation of red blood cells and haemoglobin), potassium (for normal muscle function), magnesium (for the health of your nervous system and supporting energy production) and vitamin C (for your immune system). It also contains folate which, like betaine, is important for methylation and maintaining healthy homocysteine levels as I said before.

Source: curejoy.com

The Healthiest Drink Ever – Relieves Pain & Inflammation, Protects Your Heart & More

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Turmeric is considered the king of spices; in India, people add it to almost every dish that they cook. Turmeric is also an invaluable ingredient in many natural remedies. The spice contains more than 300 antioxidants and is beneficial to consume daily.

This juice recipe is made from turmeric; you can use powdered turmeric or fresh turmeric root. This elixir can be used as an analgesic, thanks to it’s anti-inflammatory properties. It also provides a wide range of health benefits.

Ingredients:

  • 1 tbsp powdered turmeric or grated, fresh turmeric
  • ½ tsp grated ginger
  • 5 organic carrots
  • 1 organic orange
  • 2 organic lemons
  • 1 organic cucumber

Instructions:

Peel the citrus fruits. Cut the cucumber and carrots into pieces. Blend everything together in a high speed blender. Serve alone or with ice. For optimal results, drink this juice in the morning half an hour before you eat breakfast.

Benefits:

Helps Arthritis: Turmeric juice relieves inflammation caused by arthritis. When consumed, curcumin (one of the antioxidants found in turmeric) becomes active and relieves stiffness and swollen joints.

Treats Depression and Dementia: American scientists have proven that turmeric reduces the risk of depression and dementia and also relieves the symptoms of these conditions.

Lead researcher Dr. Ajay Goel analyzed the properties of turmeric together with his team.They found that turmeric is only 2-5 % less effective than pharmaceutical antidepressants. Turmeric can treat depression and dementia without causing side-effects.

“Speaking in the aspect of medicine, we have a natural remedy that is just 2% less effective than pharmaceutical drugs, and this 2% mean absolutely nothing,” says Dr. Goel. He adds that “turmeric is safe, even when consumed in large amounts.”

Scientists are still trying to determine how turmeric affects depression. They believe that it blocks the enzymes that increase the risk of depression, and also reduces the level of cytokines in the body; cytokines can affect the body’s response to stress.

Eliminates Toxins: This juice successfully flushes toxins out of the body and also improves the complexion.

Reduces Pain: According to researchers, turmeric is effective in the treatment of pain and inflammation caused by steroid drugs.

Experts at the National Institute of Health believe that turmeric is effective in the treatment of rheumatoid arthritis because it stops the destruction of joints. Turmeric contains Nf-kB, a protein that activates the defensive mechanisms in the body that help fight pain.

Helps in Cancer Treatment: Antioxidants interfere and regulate the growth of free radicals in the body; free radicals lead to many diseases including cancer. Turmeric juice provides prevention against ovarian, colon, prostate, and breast cancer.

Nourishes Heart and Blood Vessels: Turmeric juice regulates cholesterol and protects heartand blood vessels. Turmeric also helps to prevent potential cardiovascular diseases.

Treats Digestive Problems: This juice reduces bloating, relieves heartburn, and heals gastritis. Add turmeric as a spice to every meal for better digestion, or take a teaspoon of turmeric in water every day.

Source: healthyfoodhouse.com

15 Reasons Why Sweet Potatoes Are the Perfect Health Food

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Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. If they are not on your grocery list yet, they should be! Here are 15 health benefits to eating sweet potatoes.

1. Perfect for Diabetics: Thanks to the natural sugars contained, the sweet potatoes are stabilizing and lowering the diabetic’s insulin resistance and regulate their sugar levels.

 

2. Digestion: Sweet potatoes are rich with dietary fibers which are crucial for healthy digestive tract. They protect from colon cancer and ease constipation.

3. Prevents Emphysema: Smokers are very vulnerable for emphysema and are having lack of Vitamin A. The carotenoids included in sweet potato are used from the body to generate Vitamin A in the regeneration of the respiratory

 

4. Immune System: Vitamin D is vital for the working of the thyroid gland, for the teeth, nerves, bones, skin and energy levels. The sweet potatoes are a great source of Vitamin D.

5. Healthy Heart: The potassium included in the sweet potatoes improves the overall health of the hearth, negates the sodium effect and normalizes blood pressure and balances electrolytes. With the help of vitamin B6 the sweet potato is able to prevent strokes, heart attacks and degenerative diseases.

6. Healthy Muscles and Tissues: The potassium is helping the athletes to diminish the cramps and bloating, gives them energy and eases their muscle constriction. They also are regulating the nerve signals and heartbeats.

7. Anti-Oxidant: With the help of the carotenoids such as beta-carotene, the sweet potatoes are helpful against gout, arthritis and asthma. They are also diminishing the aging effects and prevent the development of breast and lung cancers.

8. Fetal Development: The pregnant women are needful in folic acid which will help them to have healthy fetal tissue and cell development. The sweet potatoes are rich source of folic acid.

9. Anti-Stress: The potassium is regulating the body’s water balance, boosts oxygen flow and normalizes heartbeats.  The magnesium included works as anti-stress factor.

10. Vitamin C: There is plenty of Vitamin C in the sweet potatoes. This vitamin is vital for the function of the whole body.

11. Anemia: The sweet potatoes are rich source of iron too, which is helpful in the fight against anemia because the iron is crucial in the generation of white and red blood cells.

12. Youthful Skin: If sometimes happens to boil your sweet potatoes, don’t throw away the water. Use it for your skin. It will ease irritated places, cleanse your pores and eliminate waste. The Vitamin C will assist in collagen generation, and the Vitamin E will better the skin complexion. In addition you can eliminate crinkles, puffiness of the eyes and dark circles with the help of anthocyanins.

13. Premenstrual Symptoms: Thanks to the manganese and iron contained the sweet potatoes are helpful for the withering premenstrual symptoms.

14. Quality Hair: Beta-carotene stimulates hair growth and protects from issues like dandruff and damaged hair. As you already read the sweet potatoes are rich source of beta-carotene.

15. Minerals: Minerals like potassium, manganese, magnesium, calcium and iron are all included in the sweet potatoes. They are vital for the carbohydrate, protein and enzyme metabolism.

Remember, if you already had a history of oxalate urinary tract stones, consult with your doctor about the usage of sweet potatoes. He will probably recommend you to avoid them.

Source: healthyfoodteam.com

Probiotics 101: Everything You Need to Know (Literally)

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Did you know that the bacteria in your body outnumber your body’s cells 10 to 1? It’s true, and most of them reside in your gut. But there really is no need to panic, most bacteria are quite harmless. Having the right bacteria in there has even been linked to numerous health benefits. This includes weight loss, improved digestion, enhanced immune function, better skin and a reduced risk of many diseases.

 This leads us to the topic at hand, probiotics.

Probiotics are foods or supplements that contain these friendly bacteria, and are supposed to help colonize our guts with health-boosting microorganisms. The importance of this can not be overstated.

Taking care of your gut, and the friendly bacteria that reside there, may be one of the single most important things you can do for your health.

What Are Probiotics?

According to the official definition, probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. Probiotics are usually bacteria, but there is also a type of yeast that can function as a probiotic. You can get probiotics from supplements, as well as foods that are prepared by bacterial fermentation. Probiotic foods include yogurt, kefir, sauerkraut, tempeh, kimchi and others.

Probiotics should not be confused with prebiotics (note the “e”), which are dietary fibers that help feed the friendly bacteria that are already in the gut. There are actually dozens of different probiotic bacteria that have been shown to have health benefits. The most common groups include Lactobacillus and Bifidobacterium. Then there are many different species within each group, and each species has many strains.

Interestingly, different probiotics seem to work for different health conditions. Therefore, choosing the right type (or types) of probiotic is essential. Many probiotic supplements combine different species together in the same supplement. These are known as broad-spectrum probiotics, or multi-probiotics.

Keep in mind that this is a new but rapidly expanding area of research. Although the evidence is promising, it is not conclusively proven that probiotics help with all the health conditions mentioned in this article.

Bottom Line: Probiotics are live microorganisms that cause health benefits when consumed in adequate amounts. There are many different types, and you can get them from foods or supplements.

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The Importance of Microorganisms in The Gut

The complex community of microorganisms in your gut is called the gut flora. Your gut actually contains hundreds of different types of microorganisms, with some numbers going as high as 1000. This includes bacteria, yeasts and viruses. The great majority is bacteria.

Most of the gut flora is found in the colon, or large intestine, the last part of the digestive tract. The metabolic activities of the gut flora actually resemble those of an organ. For this reason, some scientists refer to the gut flora as the “forgotten organ”.

The gut flora actually performs many functions that are important for health. It manufactures vitamins, including vitamin K and some of the B vitamins. It also turns fibers into short-chain fatty acids like butyrate, propionate and acetate, which feed the gut wall and perform many metabolic functions.

They also stimulate the immune system, and regulate the integrity of the gut. This can help prevent unwanted substances from “leaking” into the body and provoking an immune response.

However, not all organisms in the gut are friendly. Some are good, others are bad. The gut flora is actually highly sensitive to modern insults, and studies show that an “unbalanced” gut flora is linked to numerous diseases.

This includes obesity, type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer’s, depression and many, many more. Probiotics (and prebiotic fibers) can help correct this balance, making sure that our “forgotten organ” is functioning optimally.

Bottom Line: Your gut flora consists of hundreds of different types of microorganisms. Probiotics help your gut flora perform optimally.

 

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Probiotics and Digestive Health

Probiotics have been studied most in regard to digestive health. The strongest evidence has to do with antibiotic-associated diarrhea. When people take antibiotics, especially for long periods of time, they often suffer from diarrhea for a long time after the infection has been eradicated.

This is because the antibiotics kill many of the natural bacteria in the gut, which shifts the balance and allows the “bad” bacteria to thrive. Dozens of studies have provided strong evidence that probiotic supplements can help cure antibiotic-associated diarrhea.

Probiotics have also been shown to be beneficial against irritable bowel syndrome, a very common digestive disorder. They can help reduce gas, bloating, constipation, diarrhea and other symptoms.

Some studies also show that probiotics may be beneficial against inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. Probiotics may also be useful against Helicobacter pylori infections, the main driver of ulcers and stomach cancer.

If you currently have digestive problems that you can’t seem to get rid of, then perhaps a probiotic supplement is something you should consider.

Bottom Line: Probiotics have been shown to be effective against various digestive problems. This includes antibiotic-associated diarrhea and irritable bowel syndrome.

 

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Probiotics and Weight Loss

Obese individuals have different gut bacteria than lean people. Animal studies have also shown that fecal transplants from lean animals can make obese animals lose weight. For this reason, many scientists now believe that our gut bacteria are important in determining body fatness.

Although this needs to be studied a lot more, some probiotic strains have been shown to help with fat loss. The most impressive study on this was published in 2013. It was a study of 210 individuals with central obesity (lots of belly fat).

In this study, taking the probiotic Lactobacillus gasseri caused people to lose 8.5% of their belly fat mass over a period of 12 week. When they stopped taking the probiotic, they gained the belly fat back within 4 weeks.

There is also some evidence that Lactobacillus rhamnosus and Bifidobacterium lactis can help with weight loss and obesity prevention. However, this needs to be studied more before any recommendations can be made. There are also some animal studies showing that other probiotic strains could even lead to weight gain, not loss.

Bottom Line: There is some evidence that the probiotic Lactobacillus gasserican help people lose belly fat. This needs to be studied a lot more.

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Other Health Benefits of Probiotics

Getting into all the incredible benefits of probiotics is beyond the scope of this article.

However, there are a few that are definitely worth highlighting here:

  • Inflammation: Probiotics have been shown to reduce systemic inflammation, a leading driver of many diseases.
  • Depression and anxiety: The probiotic strains Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of anxiety and depression in people with clinical depression.
  • Blood cholesterol: Several probiotics have been shown to lower total and LDL cholesterol levels.
  • Blood pressure: Probiotics have also been shown to cause modest reductions in blood pressure.
  • Immune function: Several different probiotic strains can enhance immune function and lead to reduced risk of infections, including the common cold.
  • Skin health: There is some evidence that probiotics can be useful for acne, rosacea and eczema, as well as other skin disorders.

This is just the tip of the iceberg. Probiotics have been studied, and shown to be beneficial, for a wide range of other health problems.

Bottom Line: Probiotics have been shown to have numerous health benefits. They may reduce depression and anxiety, improve heart health and enhance immune function, to name a few.

Are There Any Side Effects?

Probiotics are generally well tolerated and considered safe for most people. However, in the first few days, you may experience side effects related to digestion. This includes gas and mild abdominal discomfort.

After this initial adaptation period is over, your digestion should be better than it was before. Probiotics can be dangerous, and even lead to infections, in people with compromised immune systems. This includes people with HIV, AIDS and several other health conditions.

If you have a medical condition, definitely consult with your doctor before taking a probiotic supplement.

Bottom Line: Probiotic supplements may cause digestive symptoms, but this should subside within a few days. They may be dangerous for people with certain medical conditions.

 

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What Are The Best Probiotic Supplements?

There are hundreds of different probiotic supplements available. If you have a health problem and you want to try a probiotic for that purpose, then it is very important that you choose the right strain.

Make sure to buy probiotics from a reputable manufacturer. Dietary supplements are not regulated, so many of these products may not contain what the labels say they do.

According to one study, it is best to take probiotics either right before, or with, a meal that contains some fat. Beyond that, make sure to follow the instructions on the packaging. Keep in mind that some products need to be refrigerated.

 

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Take Home Message

Maintaining a healthy gut goes way beyond just taking a probiotic supplement. What you do from day to day is just as important. All sorts of lifestyle factors, especially the foods you eat, have been shown to affect the gut bacteria.

Living a healthy lifestyle, getting good sleep, and eating real food with lots of fiber is the key.

In many cases, probiotic foods and supplement can be helpful as well.It has significantly improved my digestion, and I feel that my energy levels and thinking have improved as well.

I now consider probiotics to be an essential component of my own personal health strategy.

Source: healthy-holistic-living.com

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