Roasting a Turkey (Brine Method)

 

 Why Brine?

Brining makes it moist. Why are brined turkeys so juicy? Salt causes the meat tissues to absorb water and flavorings. It also breaks down the proteins, resulting in a tender-seeming turkey. This means that--despite the moisture loss during roasting and the long cooking time--you end up with a juicy bird.

How to Brine a Turkey:

The real trick with brining is finding a container that's large enough to submerge the turkey, yet small enough to fit in your refrigerator. Try a stock pot, a bucket, or a roasting pan; if you use a shallow roasting pan, you will need to turn the bird periodically so that each side rests in the brine. Place the container on the lowest shelf of the refrigerator (so spills won't reach foods below).
The basic ratio for turkey brine is 1.5 cups of kosher salt to 1.5 gallons of water.

• Dissolve salt in two cups of hot water. Stir and dissolve salt in cold or ice water 
• Remove giblets and neck from turkey. Thoroughly rinse turkey inside out. 
• Immerse turkey in brine and refrigerate for at least twelve hours but no longer than 24 hours

Cooking the turkey:
When you're ready to roast, rinse off the brine thoroughly with cool tap water, and pat dry with paper towels.

Tuck the wing tips behind the back and place the bird, breast-side up, on a roasting rack or a pan.

Instructions:
Stuff the turkey with one apple cut in halves, and one lemon cut in halves. Add one fresh garlic clove, 1/2 onion, celery, and carrots to the inside of the turkey. Add 2 chopped apples, carrots, celery, onions and garlic to the outside of the turkey in the pan. No salt should be added to compound butters or spice rubs.

Detach the skin from the breast meat of the turkey without removing it. Make sure to add butter underneath the skin of the turkey (breast), and include rosemary, thyme, garlic seasoning and cayenne pepper for a little spice underneath the skin. Apply olive oil over the outside of the turkey then add these same seasonings to the out side of the turkey.

Preheat the oven to 375 degrees. Place foil or plastic bag covering over the turkey, and insert it into the oven. The turkey should take approximately 4 hours to cook. The turkey should read 170 degrees inside the thickest part (using a thermometer) before removing it from the oven. After the turkey has reached 170 degrees, then it is ready and should be removed from the oven.

8 Diet Tips to Conquer Cravings for Sweets

It has been estimated that the average American consumes 125-160 pounds of refined sugar each year. The high consumption of sugar in the western world is leading to an increase in a number of health conditions, including diabetes, certain forms of cancer, obesity and overweight, and tooth decay. Eating too much sugar can also have an impact on our mood by making us tired, irritable, anxious, or aggressive.

Unfortunately, it can very difficult to cut back on sugar. This is because human beings have a natural tendency to like sweet things — a nature's trick to save us from poisonous plants which usually have a bitter taste. A sweet tooth was valuable to the survival of our ancestors also because sugary foods provide a quick source of energy. The problem these days is that we eat far more sugar than our ancestors ever could. Also the type of sugar we tend to consume makes us more vulnerable to health problems: rather than indulging in healthy sweet treats like berries or fruit we often opt for unhealthy snacks containing concentrated amounts of white table sugar. This highly refined sugar has little nutritional value; yet it is high in calories.

Unfortunately, it can very difficult to cut back on sugar. This is because human beings have a natural tendency to like sweet things — a nature's trick to save us from poisonous plants which usually have a bitter taste. A sweet tooth was valuable to the survival of our ancestors also because sugary foods provide a quick source of energy. The problem these days is that we eat far more sugar than our ancestors ever could. Also the type of sugar we tend to consume makes us more vulnerable to health problems: rather than indulging in healthy sweet treats like berries or fruit we often opt for unhealthy snacks containing concentrated amounts of white table sugar. This highly refined sugar has little nutritional value; yet it is high in calories.

The paragraphs below present 8 diet-related tips that can help curb sugar cravings. Note: the information provided below does not constitute a substitute for professional medical or nutritional advice.

                                                   

                                       Walnuts are one of the best sources of serotonin.

#1:  Increase Brain Serotonin Levels Through Diet 

Studies suggest that decreases in serotonin levels can cause us to crave sugar. Serotonin is a chemical that functions as a neurotransmitter helping brain cells and other nervous system cells communicate with one another. Excellent sources of serotonin (more than 3.0 µg/g) include walnuts, pecans, plantains, pineapple, bananas, kiwi fruit, plums, and tomatoes.

#2:  Eat Plenty of Tryptophan-Rich Foods 

Tryptophan, an essential amino acid found in protein rich foods, serves as a precursor to serotonin, and therefore an adequate intake of tryptophan rich foods can help with sugar cravings. To get the most out of tryptophan, one should try to increase the blood levels of tryptophan, relative to the blood levels of the other essential amino acids, as other amino acids compete with tryptophan for entry to the brain. One way to do this is to consume some healthy carbohydrates together with the tryptophan-rich meal. Carbohydrates stimulate the production of insulin, a hormone which lowers the blood levels of all the essential amino acids, except tryptophan.

#3:  Consume Plenty of Foods That Provide B Vitamins 

B vitamins can be helpful for curbing sugar cravings. Vitamin B6 (pyridoxine), found in a variety of foods including beans, meat, poultry, fish, and some fruits and vegetables, can be particularly beneficial due to its role in the conversion of tryptophan to serotonin.

#4:  Ensure an Ample Supply of Glutamine

                                                      

                                                 Spinach provides plenty of glutamine.

Glutamine is an amino acid that provides energy in the brain and helps build and maintain muscle. It is commonly used by body builders to help reduce muscle deterioration during and post workout. Glutamine may also help reduce cravings for sugar and carbohydrates. This is likely to be a result of glutamine's stabilizing effect on blood sugar levels: when the levels are low, glutamine suppresses insulin to prevent further decline of the sugar levels. It also stimulates the release of glycogen to help increase the blood sugar to normal levels. Glutamine is found in many protein rich foods such as fish, chicken, beans, and dairy as well as in vegetables such as raw parsley, spinach, cabbage, and beets.

                                                          

                                  Chromium, abundant in onions, helps stabilize blood sugar levels.

#5:  Push Up Your Chromium Levels

Chromium, a mineral which plays an important role in stabilizing blood sugar levels, can help eliminate sweet cravings. Sometimes sugar cravings can simply be a result of chromium deficiency. Mild deficiencies in chromium are fairly common in countries where consumption of processed foods is common (processing decreases the chromium content of foods). Also physically active people, people who drink lots of coffee, and — interestingly — people who consume high amounts of sugar have an elevated risk of being deficient in chromium. Diets high in simple sugar strip the body of chromium, setting up a vicious cycle. Therefore, it is extremely important to consume high amounts of chromium rich foods such as romaine lettuce, onions, tomatoes, whole grains, and potatoes.

#6:  Increase Your Sensitivity to Leptin Through Dietary Choices 

The protein hormone leptin has been shown to promote development of gray matter in the part of the brain that regulates food cravings and can consequently result in fewer sugar cravings. It would seem logical to try to increase leptin levels in order to curb cravings. However, continuously high leptin levels may result in leptin insensitivity, which means that the body no longer responds to normal amounts of leptin and thus the body may crave even more sugar. The key is to make the body more sensitive to leptin. There are certain foods that appear to do precisely that, although the mechanisms by which they increase leptin sensitivity are not known. Fish seems to be particularly beneficial, but also pulses and other vegetables may help.

#7:  Choose Low-GI Foods

Carbs that have a high Glycemic Index (GI) rating are quickly broken down by the body and can thus cause rapid fluctuations in blood glucose levels, which can lead to cravings. In contrast, low-GI carbs take much longer to digest, providing the body with a slow, steady supply of energy. Most non-starchy vegetables, legumes and fruit have a low GI rating. In contrast, most refined carbohydrate-rich foods and potatoes cause rapid fluctuations in blood glucose levels and are thus rated high on the glycemic index.

#8:  Eat More Frequently Throughout the Day

One of the most common causes of sugar cravings is skipping meals. When you skip a meal or leave long periods between your meals, your energy levels drop, and as a result your body begins to crave sugary foods to give you a quick energy boost. Try eating five to six small meals a day throughout the day. This will provide your body with a more steady supply of energy.

Health Benefits of Pumpkin Seeds

Health Benefits of Pumpkin Seeds

• Crunchy, delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition; they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.

• Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

• The seeds contain good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is a precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).

• Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.

• Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals. 

• Pumpkin kernels are an also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis. 

• Furthermore, its seeds contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Medicinal values of pumpkin seeds.

Research studies suggest that pumpkin seed to have DHEA (Di hydro epi-androstenedione) blocking actions. Thus, it cuts the risk of prostate and ovarian cancers.

In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (kidney disease).

This Halloween, don't forget to save those pumpkin seeds after you scoop them out. Pumpkin seeds are not only delicious but also provide many health benefits. Here are ten:

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function
In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment
They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory
Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones
They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium
1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol
Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention
The same phytosterols that lower cholesterol also protect against many cancers.

Pumpkin seeds contain phytochemicals, or plant chemicals, that may be beneficial for prostate health. They're available as snacks, or you can remove them from pumpkins and roast them at home. Pumpkin seed oil is also available as a dietary supplement. Speak to your doctor before taking pumpkin seed oil or using pumpkin seeds to treat prostate problems.

Pumpkin Seeds and your Prostate

Phytosterols
Phytosterols are plant chemicals that structurally resemble cholesterol. They may slow down the absorption of cholesterol in your digestive tract and reduce your total cholesterol and LDL, or low-density lipoprotein, cholesterol levels. Phytosterols may inhibit the growth of breast or prostate cancer or reduce your risk of these cancers. They may also reduce the symptoms of benign prostatic hyperplasia. Foods high in phytochemicals include unrefined vegetable oils, whole grains, legumes, nuts and seeds such as pumpkin seeds.

The Prostate

The prostate is part of the male reproductive system. It's a walnut-shape gland that surrounds the upper part of the urethra. Urine and semen are carried out of the body through the urethra. Prostatic fluid is forced through tiny ducts into the urethra during ejaculation, where it mixes with sperm and other fluids to form semen.

Benign Prostatic Hyperplasia

Benign prostatic hyperplasia, also known as BPH, is enlargement of the prostate. The prostate generally gets larger as men grow older, so elderly males are at greater risk for BPH than younger men. Symptoms of BPH include dribbling after urination, having a weak urine stream and being unable to urinate. Men may also have trouble emptying the bladder or may be incontinent. Waking at night to urinate is a common symptom, and people with BPH may have pain with urination or blood in the urine.

Pumpkin Seeds and BPH

Pumpkin seeds may reduce the symptoms of BPH by inhibiting testosterone, a male hormone that may be involved with the development of BPH. They also work as anti-inflammatory agents. Pumpkin seed oil may be as effective as saw palmetto for treatment of BPH, according to a study published in 2009 in "Nutrition Research and Practice." The researchers found pumpkin seed oil reduced symptoms and improved quality of life as much as saw palmetto and more than a placebo.

Read more: http://www.livestrong.com/article/521699-pumpkin-seeds-prostate-health/#ixzz29WKd5Smi http://www.nutrition-and-you.com/pumpkin-seeds.html
http://www.healthdiaries.com/eatthis/10-health-benefits-of-pumpkin-seeds.html

Best Plant Protein  

 Vegetarian and Vegan Approved Protein Shake- Non GMO, Dairy Free, Soy Free, Gluten Free!

True Herbal Blends

Organic Immune Support Tea on Etsy!

 

Weight Loss Nutrition Challenge

According to the most recent statistics from the Centers for Disease Control and Prevention, a whopping 78 million adults—more than a third of the U.S. population—are obese. Nutrition has become a priority in the lives of most individuals who are looking to live healthier lives. Choosing the right foods can be essential when it comes to maintaining good emotional, psychological and physical health. Exercise without nutrition is only half the battle.
Some diet plans can restrict us from the nutritional necessities that are needed to overcome obesity. In order to utilize nutrition properly we must be aware that our body needs a balance nutritional diet (proteins, fats, carbohydrates, fiber, vitamins and minerals). We have used nutrition to help many lose unwanted pounds and transformed their bodies into lean mean machines.
The Weight Loss Nutrition Challenge is a 4 to 8 week nutrition challenge that yields great results in the form of weight loss, mental clarity, increase energy, and improved health and nutrition. Are you ready to commit to a nutrition program? Are you ready for a change? Then the Weight Loss Nutrition Challenge is for you. We will help you to set goals, make smart choices, identify poor eating triggers, solve nutrition problems and become more nutritiously successful.
What can I expect from the Weight Loss Nutrition Challenge?
•Weight loss
•Increased energy
•Decreased bloating
•Improved digestion
•Learn weight management techniques using with the right amount of calories
•Identify foods that cause weight gain
•Make better food choices
•Cook and prepare delicious healthy meals
•Achieve a more healthy, glowing complexion from detoxing with the proper nutrition
•Be more productive in your home life, work and business by feeling great and maintaining focus.
What is included in the 4-8 week Weight Loss Nutrition Challenge?
•4-8 weeks of nutritional coaching
•Meal plan
•Grocery Shopping List
•Before and After photo
•Meet in person once a week
•On-line support 7 days a week
•Nutritional Education
•1 on 1 Coaching
•Goal Setting
•Food Log Assessment
•Dietary follow up
•Calorie Intake Assessment
•Customized Nutrition Program
FAQ:
Q: How is this different from the nutrition coaching you already include with your personal training/boot camp programs? Instead of quick tips and tricks here and there, we will be taking you through a 4 to 8 week comprehensive nutritional program that will make you more food conscious, help with weight management and improve your overall health. We will be focusing exclusively on you and your fitness nutrition goals.
Q: What do I do after I have completed the 4 or 8 week Weight Loss Nutrition Challenge? You may sign up for another nutritional program so that you may continue seeing the results you want.
Q: Can I sign up for the Weight Loss Nutrition Challenge if I am not a member of True fitness Boot Camp? Yes. Anyone can sign up for the challenge.
Q: How much weight loss should I expect? Our results tend to exceed our clients expectations.
Q: What is the difference between the 4 week and the 8 week option? Both programs are the great. However, the 8 week option will enhance your results because it is a longer program. The 8 week option includes more menu items and recipes. There is also a price break on the 8 week option. By incorporating a personalize nutrition program along with our boot camp package, you will expedite your results!
Q: What is my investment?
30 day challenge (4 week program) - $49
60 day challenge (8 week Program) - $89

If you are ready to start seeing faster results, sign up on our registration page, then add the nutrition option to your boot camp package and get started towards a leaner and healthier you!

Best Plant Protein 

Vegetarian and Vegan Approved Protein Shake-Non GMO, Soy Free, Dairy Free, Gluten Free!

 

True Herbal Blends

 Organic Kidney & Liver Detox Tea on Etsy!

 

Powerful Foods to Prevent and Fight Different Kinds of Cancer

By Chuck Bluestein

Toxicologist Herbert Pierson, Ph.D. is a cancer expert formerly with the National Cancer Institute (NCI). He suggests that people eat citrus fruit like oranges, grapefruits, lemons and limes to prevent and fight cancer. Citrus fruits possess 58 known anticancer chemicals, more than any other food. For the best digestion, eat fruits on an empty stomach, 15 minutes before eating other foods.
Studies show that what you eat can have a profound effect on your health, immune system and your ability to prevent and fight cancer.

Foods are not a good source of vitamin D since it is really a steroid hormone. The body cannot make a vitamin, by definition. The body can make more than enough vitamin D from strong enough sunlight. You cannot get too much vitamin D from sunlight so by making more than enough, your body will always have the perfect amount to use. Otherwise you can get it from supplements but there is a chance of getting too much vitamin D from supplements but that is rare.

This goes into the extra benefits of sunlight and tells more about getting vitamin D from sunlight and using the UV index to determine if you can get vitamin D from the sun. In Boston there are 3 months of the year where you cannot get any vitamin D from sunlight.

Moores Cancer Center proposes that cancer is a vitamin D deficiency or insufficiency. Doctor of Public Health, Cedric Garland, says that enough vitamin D will virtually eradicate breast cancer. With the information in these articles, you will have a great deal of power in preventing or fighting cancer. Since the stomach can only hold so much the more animal foods you consume, the less room that you have for plant foods.

Plant foods like fruits and vegetables contain fiber and prevent cancer. Animal foods have no fiber and some studies show that they promote cancer.

Best Foods to Fight Breast Cancer
Breast cancer is hormone dependent just like uterine and ovarian cancers. Eat cabbage and other cabbage family or cruciferous vegetables. Besides their ability to fight all types of cancer, they help speed the removal of estrogen from the body so there is less to feed the cancer.

Wheat fiber or wheat bran that is in whole wheat can suppress the blood estrogen levels even better than a low fat diet. Whole wheat is a whole. In animals, a low-fat, high fiber diet cuts the incidence of breast cancers in half.

Eat different beans since they have contain several anticancer compounds and they contain phytoestrogens that help to block the activity of cancer-promoting estrogen. Foods from the sea can help block breast cancer. Seaweed like kelp is high in iodine and some experts feel that a lot of the cancer in America is due to a lack of iodine in the body.

Eating tomatoes is a powerful way to prevent any cancer due to the lycopene in tomatoes. This phytochemical is also in red grapefruit and watermelon. Watermelon has more lycopene than any food including tomatoes. Lycopene is also great for cardiovscular health. Watermelons also have amino acids in them that lower high blood pressure so take advantage of getting them while the weather is warm.

Best Foods to Fight Colon Cancer
Fiber is indigestible but it is in plant foods and it greatly helps the colon to work and be healthy. So foods with fiber like all unprocessed plant foods are great at fighting colon cancer. A study shows that eating wheat bran reduces the polyps in the colon. In my article about whole grains healthier than refined grains, it has a colonoscopy where they find a polyp in the colon of Dr Oz. Analysis showed that it was the type of polyp that usually becomes cancerous.

Food from the sea also helps to fight colon cancer. Cabbage and other foods in this family also help. See section on breast cancer for more on this. A six-year Harvard study with 90,000 women showed that no amount of red meat was good when it came to colon cancer. The people who ate it everyday were 250% more likely to get colon cancer than those that ate red meat less than once a month. Those eating it once a week were 40% more likely to get colon cancer than those eating less than once a month.

Best Foods to Fight Lung Cancer
Of course it is much better not to smoke but eating a lot of fruits and vegetables makes a huge difference even if you still smoke. The beta-carotene in carrots, sweet potatoes and dark green vegetables makes a very big difference in the risk of getting lung cancer. Eating a carrot twice a week can decrease your risk of getting lung cancer by 60%.

The folate in green vegetables also has a powerful effect on fighting cancer. Eating tomatoes and cabbage family vegetables make a big difference. For more on this see section on breast cancer. Drinking green tea or to a lesser extent black tea will help prevent lung cancer.

Foods that Prevent Prostate Cancer
The most powerful foods to prevent prostate cancer are the ones that are good at fighting all the cancers like garlic, Brussels sprouts, scallions, leeks, broccoli, cauliflower, savoy cabbage, onions, cabbage, kale, beets and celery. In a study people who drank 2 glasses a milk a day had twice the risk of getting prostate cancer as those drinking one glass of milk a day. Also the people who live closer to the equator have a lower chance of getting it so vitamin D from sunlight makes the biggest difference.

Foods That Fight Pancreatic Cancer
Now this is the cancer that Steve Jobs died of. It sounds like he had the diet part right but I do not know if he was getting enough sunlight or vitamin D supplement. Also stress is terrible and I read that Steve Jobs could get really mad at people and that is not good for health. Studies show that eating more fruit reduces pancreatic cancer, but eating more pork increases pancreatic cancer.

Once a day pork eaters increased chances of getting pancreatic cancer by 70% and eating it more than once a day triples your chances of getting it. Eating fruit twice a day gave you a 40% less chance of getting it than people eating fruit less than once a day. Fruits and vegetables do not squeal like a pig when you kill them. The phytochemical lycopene, that is in tomatoes, watermelon and red grapefruit (but not in red berries) makes a big difference in reducing pancreatic cancer. Eating beans more than once a week will help but eating grilled or fried meat will increase it.

Foods To Prevent Stomach Cancer and other Cancers
Raw vegetables appear to be the best foods for fighting stomach cancer. All the other animals eat all their food raw except baboons. Make sure to add Chinese cabbage to that since that is especially good, but I bet that regular cabbage would be the next best thing. Tea is good for this cancer also.
Deep fried food like egg rolls (spring rolls) are not good for your cardiovascular system but they have mostly Chinese cabbage in them, right? Plus they taste great. Also eat these pungent foods daily that are also good against all cancers-- onions, garlic or scallions. Salt increases stomach cancer. But there are many articles telling us how it also causes people to become overweight and get high blood pressure leading to heart attacks and strokes. Instead of salt, use spices like tumeric, cayenne, ginger and others.

For skin cancer and also cancer in general increase your omega-3 fatty acids and decrease the omega-6 fatty acid from vegetable oils. Olive oil is good but does not affect the above since it is mostly omega-9 fatty acids.

For endometrial cancer, these foods are especially helpful-- carrots, spinach, broccoli, cantaloupe or lettuce. For preventing cervical cancer eat foods high in folate like greens and beans. Also eat foods high in lycopene. For laryngeal cancer eat foods high in beta-carotene like carrots, sweet potatoes, pumpkins and greens. It has helped ex-smokers but not current smokers.

Source:

http://chuck-bluestein.hubpages.com/hub/Fight-Different-Kinds-of-Cancer-With-Different-Foods

http://truefitnessbootcamp.com/Nutrition_Challenge.html

Powerful Benefits of Eating Watermelon

Author: Chuck Bluestein

Watermelon may taste great and quench thirst but it has powerful health benefits. It is high in 2 amino acids-- citrulline and arginine making it great for lowering high blood pressure or hypertension. It also contains lutein and zeaxanthin that prevent macular degeneration.

Watermelon contains over 90% water so no need to drink anything with it. When you are hot and thirsty, watermelon is the best thing to quench your thirst. It contains electrolytes. Fruit does not need to be digested like other foods so eat it on an empty stomach and wait 15 minutes before eating other foods that take hours to digest.

Tomatoes are famous for having lycopene. This is the most popular phytochemical. There are thousands of phytochemicals and over 900 have been identified so far. Probably the second most famous phytochemical is resveratrol in grapes. Resveratrol has been proven to be effective in anti-aging. Then the third most popular is curcumin in turmeric.

Watermelon has more lycopene than any other food including tomatoes. You can not get fat from eating fruit. Agricultural Research Service-- The in-house research arm of the U.S. Department of Agriculture (USDA) says:Results showed that watermelon has as much or more lycopene as raw tomatoes and that the amount depends on both variety and growing conditions.

The investigators found that all juice treatments increased the plasma concentration of lycopene. Lycopene concentration was similar regardless of whether subjects consumed 20 milligrams of lycopene from tomato juice or from watermelon juice, which was not heat-processed.
The investigators had expected lycopene availability to be greater from tomato juice because it had received heat treatment, which is believed to improve lycopene bioavailability.

On average, watermelon has about 40 percent more lycopene than raw tomatoes. Lycopene is exceptional in preventing cancer and cardiovascular problems. It is mentioned in this article: Fight Cancer With Different Foods. That will tell the specific cancers that it is best for. So the lycopene will help with the 3 main causes of death-- heart attacks, cancer and strokes.

If you eat a pound of watermelon, it contains about 600 mg of potassium. That is a lot of potassium. That will greatly help your cellular health and help to lower high blood pressure or hypertension. See the article Main Cause of High Blood Pressure for a lot more on this and how people have high blood pressure and heart attacks or strokes because their ratio of potassium to sodium that they consume is too low. Salt/sodium consumption does not mean much by itself.

Watermelon has a lot of citrulline and arginine. These amino acids are also called L-Citrulline and L-Arginine. The first is not an essential amino acid but the last one is. Citrulline's name is actually derived from the Latin word for watermelon-citrullus-because it was first isolated from the fruit in 1930.

They produce nitric oxide that relaxes the blood vessels helping to lower high blood pressure. Here is a webpage that tells about how they work together when you consume watermelon. Also, it explains how it can help increase sexual satisfaction in men and women and help with erectile dysfunction. The above webpage says:

Citrulline, like arginine, is important in vasodilation, the widening of blood vessels, resulting from relaxation of smooth muscle cells within the vessel walls, especially in the large arteries and veins and smaller arterioles. The endothelium (inner lining) of blood vessels uses nitric oxide to signal the surrounding smooth muscle to relax. This results in a relaxing of the blood vessels, and increased blood flow.

In the body, citrulline is converted to the amino acid arginine, which goes on to make another important substance-nitric oxide. When citrulline enters the kidney, vascular endothelium and other tissues, it can be readily converted to arginine, thus raising plasma and tissue levels of arginine and enhancing nitric oxide production. So now you have the potassium and these 2 amino acids helping with your cardiovascular health and helping to lower high blood pressure. The number one cause of age-related blindness is macular degeneration. The phytochemicals lutein and zeaxanthin help prevent macular degeneration. Watermelon has a lot of these 2 phytochemicals.

These antioxidants will protect your eyes from other age related ailments such as drying up of eyes and optical nerves, glaucoma and more. Phytochemicals or phytonutrients are substances in plant foods that help the health of the body. If possible it is better to get organic watermelon since then you know that it is not GMO, not irradiated and does not have lots of chemical pesticides.

Best Plant Protein

Vegetarian and Vegan Approved Protein Shake- Non GMO, Soy Free, Dairy Free, Gluten Free!

True Herbal Blends

 Organic Kidney and Liver Detox Tea on Etsy!

 

Benefits of Lemon Grass Tea

     Shop Lemon Grass Tea

Acting as a natural diuretic it is known to keep the kidneys and bladder working properly. Its powerful antioxidant benefits help to keep the liver and pancreas healthy and it is also known to help keep cholesterol levels normal.

Significance
• As natural holistic approaches to health and preventative medicine are becoming more popular and better known, people are realizing that there are many remedies which can help prevent or treat common ailments. These are not a replacement for prescription drugs of which there are sometimes no other alternative, but more often than not remedies such as the ones that use herbs like lemongrass can help and do not have the adverse affects of some conventional medications.

Geography
• Lemongrass is a fibrous plant which naturally grows in many countries. Some varieties are specifically native to places including India, Thailand and Sri Lanka and other varieties are native to Malaysia. These are divided into West and East Indian lemon grass.

Effects
• Lemongrass has been found to help in recovery of the common cold and flu, reducing fevers, cramps, flatulence and arthritic pain as well as aid digestion especially in children. It has been used in Chinese medicine for a very long time. Citral is the main element in lemongrass, which gives it its fresh lemon scent and repels insects. Researchers in Israel at Ben Gurion University have found that daily intake of 1,000mg of citral represses cancer cells and helps battle depression.

Considerations for Cooking
• The stalks of lemongrass can be chopped or pounded for use in Thai and Indian cooking. The flavor goes well in sauces, in stir fry, curries, soups and with fish. Current studies are being conducted to investigate the beneficial properties in tom yum soup for which lemongrass is a main ingredient. This soup is thought to have immune-boosting properties and even posses the ability to help fight cancer.

Herbal Insect Repellant
• Lemongrass is similar in properties to citronella grass and has some of the same repellant effects on insects. It can be crushed and rubbed directly onto the skin to help stave off annoying bugs. It is also an ingredient in the making of citronella candles, soaps and sprays.

Other Benefits:
Lemon grass, or tanglad, as it is called in the Philippines, is a tall perennial grass that is widely used in Asian cuisine. Its subtle citrus flavor makes it a favorite ingredient in a wide variety of food preparations like soups and curries. It goes well with poultry, fish, beef and seafood. Some countries also use it as tea. In addition to its flavor- and aroma-enhancing properties, lemon grass also promotes good health.

1. Helps prevent osteoporosis (Manganese-175%)
Did you know that the trace mineral manganese is necessary for bone health? Study participants among postmenopausal women have shown that those who take a combination of calcium, zinc, copper and manganese have lesser spinal bone loss compared to those who didn’t.

2. Prevents PMS
Clinical studies among women suggest that an increased supply of manganese in their diets have resulted in fewer mood swings and cramps. Just one half cup of lemon grass can already supply almost 100% of the daily value (DV) of manganese.

3. Helps fight arthritis
Manganese may also be beneficial in individuals with rheumatoid arthritis. If taken along with glucosamine and chondroitin, some people have noticed lowered pain, although some find it to be ineffective.

4. Prevents anemia
Lemon grass is a very good source of iron, a mineral which helps prevent iron-deficiency anemia. If you notice frequent fatigue, weakness, and decreased ability to concentrate, add more lemon grass in your daily diet or increase your natural iron intake by eating more leafy greens and other iron-rich vegetables.

5. Helps prevent cough and colds
Another sign that you may need to up your iron supply is when you easily catch coughs and colds. Iron helps strengthen the immune system.

6. Helps regulate blood pressure levels (Potassium-14%)
Add your natural daily dose of potassium by making sure you have lemon grass readily available when cooking. Potassium has long been proven for its blood pressure-lowering-effects. Avocados, guavas, bananas and kiwifruits are some of the richest sources among fruits.

7. Prevents leg cramps
One cup of lemon grass is packed with half of the potassium in bananas. Potassium is also an electrolyte which relaxes muscles to prevent leg cramps.

8. Supports fertility (Folate-13%)
Lemon grass is beneficial for both men and women in their childbearing years though its supply of folate. This B vitamin (Vitamin B9) aids in spermatogenesis in men and implantation and placentation in women.

9. Prevents birth problems of the brain and spine
Folate also helps protect against serious congenital problems for the developing baby especially neural tube defects and spina bifida.

10. Lowers risk of cardiovascular disease
What makes lemon grass heart-friendly? Increased folate supply in the body has continually been suggested to lower risk of cardiovascular disease by preventing homocysteine build-up in the blood.

Cellular Health:

Lemongrass possesses antioxidant qualities and help in protecting the body cells from the oxygen-derived free radicals. It also helps in the cleansing of blood and strengthens the spleen to discard the tarnished red blood cells. It supports the function of the thymus glands which helps to produce white blood cells. Lemongrass helps in stimulating regeneration of cells. The folate and potassium content in the stem and leaves of lemongrass aids in DNA synthesis and promotes cell division.

Anti-Cancer:

Citral Can Kill Cancer Cell

Doctors as well as scientists have found that 1 gram of lemongrass consists of sufficient Citral to quick cancer cells to commit suicide! Citral is shown to result in apoptosis (self-destruct) in cancer cells. Cancer sufferers in Israel usually are motivated by their doctors to consume fresh lemongrass tea on the days they go in for chemotherapy or radiation treatments to assist the recovery process.

Immune System:

Lemongrass helps in restoring the vital systems which are operational in the body, including digestion, respiration, excretion and nervous system. This assists in better absorption of nutrients and strengthens the immune defense mechanism of the body. Lemongrass extracts have a beneficial effect on the inflammatory actions of cytokines, which are the signaling molecules through which the cells communicate and respond in the body. Studies have shown that lemongrass exerts anti-inflammatory action and its constituents such as citral may be the cause behind its inhibitory effects on cytokine production.

Cancer:

Lemongrass is effective in treating various types of cancers without affecting the healthy normal cells of the body. Research conducted to prove the anti-cancerous activity of lemongrass has shown promising outcomes in the prevention of skin cancer. Studies have shown that a certain component, citral, which is present in lemongrass, helps in inhibiting the growth of hepatic cancer cells during the initial phases and prevents any further production of cancerous cells. Another study has provided supporting evidence regarding the anti-proliferative effect of citral in impeding the growth of human breast cancer cells and the induction of apoptosis.

Lemon grass is also used extensively in herbal medicine.

* Nutrient data source: USDA

True Herbal Blends

Organic Lemongrass Tea on Etsy

Ultra Probiotics 

UltraProbiotic™ contains a minimum of 35 billion viable cells per serving.

Sources:

http://expertscolumn.com/content/10-health-benefits-lemon-grass

Medical Benefits of Lemongrass | eHow.com http://www.ehow.com/about_4707214_medical-benefits-lemongrass.html#ixzz1ykndY75B

http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-lemongrass.html

http://www.healthbenefitstimes.com/health-benefits-of-lemongrass/

Benefits of Eating Pennywort Herb

Pennywort is also known as centella asiatica, gotu kola, asiatic and indian pennywort, brahmi, marsh pennywort, common pennywort, waternavel, sombrevillo de aqua, bachelor's buttons and penny grass. The various names contribute to the region and language it is being used in around the world.

This herb works by averting a disorderly manner of the absorption of nutrition and corrects this process through an improved progression of digestion of nutrients. Pennywort has properties of being antibacterial, anti-viral, and anti- inflammatory. It contains vitamins B1, B2, B3, and B6 as well as the minerals, calcium, magnesium, sodium, manganese, and zinc.

The benefits of pennywort tea are numerous and many people use this tea as a health tonic. Maintaining youth and the treatment of arthritis are its most popular use. It is recognized as a longevity herb because of its ability to help rebuild connective tissue, which in turn, can slow the aging process. Plus, it has been commended as a great antidote for improving memory and, therefore, considered food for the brain. Studies have indicated by consuming 2-4 raw pennywort leaves a day may help sharpen alertness and memory and rejuvenate the brain. There is important research being conducted to observe the effects this herb can have on those suffering with Alzheimer’s disease.

The central nervous system can receive amazing benefits with the consumption of pennywort. This herb works well in relaxing the mind and can assist in certain nervous disorders, senility, strokes, ADD, and epilepsy. It can be utilized as a nerve tonic when coping with mental stress and fatigue and encourage sleep due to a nervous condition.

Pennywort can help protect our immune system from toxins. High blood pressure, congestive heart failure, venereal diseases and urinary tract infections are a few of a range of illnesses that can be treated with this remarkable herb. Because of its antibiotic properties, it has the capability to speed up the healing process of wounds. Furthermore, pennywort can improve blood flow while also reinforcing veins and capillaries, making them stronger. Studies have shown it to be beneficial in healing and preventing phlebitis, leg cramps, and blood clots as well as decrease the appearance of varicose veins. It is effective in bringing down fever and treating dysentery in children, which is a severe form of diarrhea.

Pennywort has also proved to cleanse and purify the blood stream and can remedy certain skin conditions such as eczema, chronic ulcers, sores, and scleroderma, which is a condition that hardens the skin. A powder can be made from the leaves of this plant and applied to the eruptions on the skin.　

WAYS TO CONSUME PENNYWORT
Pennywort can be eaten raw in salads or it by itself. Pennywort can also be juiced or made into tea for consumption.

Penny Wort tea can be made by boiling about ½ teaspoon of dried or fresh herb in water and then straining out the solid particles. Health benefits of Penny Wort tea can be achieved and enjoyed by consuming this herb, generally about three times a day.


Source:
http://rls8994.hubpages.com/hub/Pennywort-Tea-And-Its-Many-Benefits

True Herbal Blends 

 Organic Immune Support Tea on Etsy!

Best Plant Protein

Vegetarian and Vegan Approved Protein Shake- Non GMO, Dairy Free, Soy Free, Gluten Free!

 

Dill Weed Nutrtition Facts

Dill weed is a unique perennial herbal plant in the sense that both its leaves as well as seeds are used as a seasoning. It is the member of the Umbelliferae family, a large group of flowering herbs and spices, which includes caraway, parsley, cumin, fennel etc. Botanically, it belongs to the family of apiaceae, of the genus: Anethum and scientifically named as Anethum graveolens.

Dill is native to Mediterranean and East European regions. Just like cilantro, the plant requires warm summer climates with well-drained fertile soil to flourish. It grows 1 to 2 feet in height and features dark green leaves (sprigs) that are wispy and fern-like, have a soft texture with rich pleasant aroma and sweet taste.

Dill seeds, used as spice, are similar in taste and appearance to "caraway seeds." They feature light brown color, oval shape with vertical ridges and flavor that is aromatic, sweet, and citrus, but also slightly bitterly.

Health benefits of dill
* Dill weed contains numerous plant derived chemical compounds that are known to have anti-oxidant, disease preventing, and health promoting properties.

* This popular herb contains no cholesterol and low in calories. However, it is contains many anti-oxidants, vitamins like niacin, pyridoxine etc, and dietary fibers which help to control blood cholesterol levels.

* Dill leaves (sprigs) and seeds contain many essential volatile oils such as d-carvone, dillapiol, DHC, eugenol, limonene, terpinene and myristicin.

* The essential oil, Eugenol in the dill has been in therapeutic usage as local anesthetic and anti-septic. Eugenol has also been found to reduce blood sugar levels in diabetics. (Further detailed studies required to establish its role.)

* Dill oil, extracted from dill seeds has anti-spasmodic, carminative, digestive, disinfectant, galactagogue (helps breast milk secretion), sedative properties.
* It is also rich in many vital vitamins including folic acid, riboflavin, niacin, vitamin A, ß-carotene, vitamin-C that are essential for optimum metabolism inside the body.

* Vitamin-A and beta carotene are natural flavonoid antioxidants. 100 g of dill weed sprigs provide 7718 IU or 257% of recommended-daily levels of this vitamin. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural foods rich in flavonoids helps body to protect from lung and oral cavity cancers.

* Fresh dill is an excellent source of antioxidant vitamin; vitamin-C. 100 g contain about 85 g or 140% of vitamin C. Vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

* Dill weed is a good source of minerals like copper, potassium, calcium, manganese, iron, and magnesium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Other Benefits: Dill is relaxant, fortifying (strength giving), diuretic (increases urination helping removal of toxic substances from the body), carminative (helps removal of gases), anti spasmodic (prevents cramps), anti flatulent, stimulates lactation (galactagogue) and endocrinal secretions, enhances libido due to presence of Arginine and last but not the least, it ensures bone and dental health being a good source of calcium.

Dill has all the characters to consider it has one of the most valuable functional foods. 100 g of dill weed provides only 43 calories, but its phyto-nutrients profile is no less than any other high calorie food source; be it nuts, pulses, cereals, or meat group.
100 g of this herb provides (%of RDA per 100 g)-
37.5% of folates (vitamin B11)
14% of vitamin B-6 (pyridoxine)
23% of riboflavin (vitamin B-2)
140% of vitamin-C
257% of vitamin-A
21% of calcium
82% of iron and
55% of manganese.
(Note: RDA- Recommended daily allowance)

Selection and storage Fresh dill weed in a market Fresh dill herb bushel in a market.
Fresh dill weed as well as dill seeds are available in the markets all around the year. Whenever possible, buy fresh dil sprigs, since it is superior in flavor and rich in many vital vitamins and anti-oxidants such as ß-carotene, vitamin C, folates etc.

Fresh dill should feature vibrant green color sprigs and firm stems. It should be free from any kind of spoilage/bruises or yellowing. Buy dill that has been grown using organic techniques since this will give you more assurance pesticide free, aromatic, as well as nutritious sprigs.
At home, fresh dill weed should be stored in the refrigerator kept in a zip pouch or wrapped in a slightly damp paper towel and should be used as early as possible since it loses flavor and nutrients quickly if kept for longer periods. dill seeds Dill seeds.

Dill seeds as well as dill oil are also available in the markets. The seeds used as spice and condiment. Good quality dill seeds releases pleasant, sweet and slightly peppery flavor when rubbed between index and thumb fingers.

In the store, buy whole dill seeds instead of its powder since, oftentimes it may contain adulterated with other spicy powders. The seeds can be stored in cool, dry, dark place, in airtight containers for many months and can be milled using hand mill as and when required. Ground and powdered form should be stored in the refrigerator in airtight containers and should be used as early as possible since it loses flavor rather quickly.

Medicinal uses
* The sprigs of the dill weed have anti-septic, digestive, and carminative properties.

* The essential oil, eugenol, in the dill has been in therapeutic use as local anesthetic and anti-septic. Eugenol also has been found to reduce blood sugar levels in diabetics, however, further detailed studies required to establish its role.

* Dill oil, extracted from dill seeds, has been used in traditional medicines as anti-spasmodic, carminative, appetizer, digestive, disinfectant, to help breast milk secretion in nursing mothers and to relieve neurological symptoms like headaches and nervous irritability. Along with caraway, fennel, aniseed, the seeds are most important ingredients in gripe water preparation.

* Cancer: Now it is the turn of the Monoterpenes to come under the lime light. These chemoprotective Monoterpenes, being stimulant in nature, activates secretion of an enzyme called glutathione-S-transferase (the radical glutathione is an effective anti oxidant) which is very effective in neutralizing carcinogens, particularly Cyano- and Benzo- derivatives and free radicals, thereby protecting from cancer. The other anti oxidants in essential oils of dill also contribute to this.

* Kaempferol and certain other components of Flavonoids and Monoterpenes in the essential oils of dill are anti congestive and anti histaminic in nature and help clear congestion in the respiratory system due to histamine, allergies or cough.

* Diarrhea is caused mainly due to two reasons; indigestion and microbial action. For the first, dill can certainly help as it has very good digestive properties. For the second, it can help again since the Monoterpenes and Flavonoids present in its essential oils are germicidal or bactericidal in nature and can help cure diarrhea by inhibiting microbial infections.

* Dysentery: Dysentery is primarily caused due to fungal infections. Here too, dill can help as its essential oils are disinfectant in nature and help inhibit fungal infection effectively.

* Menstrual Disorders: The Flavonoids in essential oils of dill are stimulant and Emenagogue in nature, that is, they stimulate secretion of certain hormones which in turn help maintain proper menstrual cycles.

* Respiratory Disorders: Kaempferol and certain other components of Flavonoids and Monoterpenes in the essential oils of dill are anti congestive and anti histaminic in nature and help clear congestion in the respiratory system due to histamine, allergies or cough.

* Oral Care: Dill seeds and leaves are very good mouth fresheners. Apart from that, the essential oils in it are germicidal, anti oxidant and disinfectant in nature. Thus they help end microbial infections in the mouth as well as their anti oxidants minimize the damages caused to gums and teeth by the free radicals.

* Digestion: Dill itself is an appetizer and therefore extensively used in culinary. The essential oils present in it are stimulant in nature and activates secretion of bile and digestive juices. These oils also stimulate peristaltic motion of the intestine.

* Insomnia: Essential oils found in herbs have a peculiar property. They are simultaneously stimulant and sedative or hypnotic, that is, they stimulate as well as pacify. The essential oils in dill are no different. The Flavonoids and vitamin-B complex present in its essential oils, being stimulant in nature, activates secretion of certain enzymes and hormones which have calmative and hypnotic effects, thereby helping have a good sleep.

* Hiccups: Hiccups occur due to various reasons, primarily due to trapping and repeated upward movement of gases through the food pipe and secondarily due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning etc. Dill can help in all of these situations. Being a carminative, it helps expulsion of gases and also reduces gas formation and being sedative, it helps calm down hiccups due to allergies (which is actually hypersensitivity of the body towards certain foreign elements and bile), hyperactivity, nervous disturbances etc.

Culinary uses
Fresh dill weed should be washed thoroughly in the water in order to remove sand and dirt and to rid off any residual pesticides. In order to keep the fragrance and aromatic flavor intact, dill is generally added just before preparing recipes.

Here are some preparation tips: tilapia-dill Dill herb dressed over tilapia cubes.
* Dill has been used in preparation of many popular dishes in Mediterranean and European cuisine since ancient times. Along with other spicy items, it is being used to enhance the flavor and taste of vegetables, chicken, fish and meat dishes.

* Dill has also been used in the preparation of soups, and sauces.

* Freshly chopped and sautéed dill is a great addition to green salads.

* Dill seeds are used in pickling as well as in spicy dishes.

Source:

http://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-dill.html

http://www.nutrition-and-you.com/dill-weed.html

True Herbal Blends 

Organic Immune Support Tea on Etsy!

Ultra Probiotics

 UltraProbiotic™ contains a minimum of 35 billion viable cells per serving.

Rosalind F.

For the past 10 years I have been trying to get healthy and fit on my own. I had a small amount of success, but could never achieve the level of fitness that I desired. My husband and I do some ballroom dancing and I didn't have the stamina to do samba. I would just run out of energy before a song was over. I was very frustrated, so I decided to give boot camp a try. I have been attending boot camp since October. My first month was painful, many days I just wanted to cry because of my inability to complete the exercises. Every month I get stronger and more fit, I love it. I can do all of the things that I have wanted to do and I have more energy than I have ever had. I can dance samba, I can carry my own 16' kayak, and I can hold the plank position in yoga as long as I need to.

I have a busy schedule; working out early in the morning has always worked for me. Boot camp is the only organized activity I have found that lets me workout at 5 am. I used to just ride my bike alone in the dark; boot camp is so much more fun. Terence is a terrific trainer; he makes sure that we exercise our whole body, building strength and stamina. Every week we have a new workout, you never get bored. We have a great group of people that give each other support. This program made me realize that I couldn't achieve my goals through exercise alone; I also had to modify my diet. With True Fitness Boot Camp, I am down a total of 24lbs, dropped 2 dress sizes, and shredded 20.25 inches! I will be a boot camper for life, and fit for life as well.

True Fitness Boot Camp Success Story- Angelica G

I was unhappy with the way I looked and felt. It was affecting a lot of aspects in my life. I wanted to look good and feel good about myself. More than looking good, I wanted to get fit and not feel so tired all the time so I could do more stuff with my boyfriend and friends. After the first 8 weeks with True Fitness Boot Camp, I lost 28lbs! I went from a size 14 to a confident size 6! Thanks to True Fitness, I not only look and feel the way I always wanted to feel but I’m also living and enjoying life to the fullest!

Agility Ladder Training

These are a few the important factors and benefits of the Agility Ladder Training:

1. Better Balance.

2. More Quickness.

3. Hip mobility and co-ordination.

4. Reactive Strength.

5. Improved Neuromuscular Coordination

6. Muscle Recruitment

7. Toning of the body

8. Improved Cardio Vascular System

9. Muscular Endurance

10. Increased Speed

11. Increased Agility

The Stepping Response:

One strategy frequently used by Physiotherapists when we start to lose our balance is something known as a stepping response. A stepping response is a balance response that occurs when someone steps quickly to adjust from a loss of balance. Seems simple enough, but if your foot does not step out fast enough either forward, sideways or backward another body part (such as your hand, arm, hip or head) will come in contact with the ground. This can lead to a bruise, strain, a sprain or, worse, a fracture.

Other benefits include:

1. Helps the body to respond quickly in various situations.

2. Reduce risk of injury.

3. Increase efficiency of performance, speed and balance.

4. Maintain core strength, overall good health, flexibility and performance.

5. Ladders are important in maintaining health and strength in which health improves self-confidence and better shape helps to become a better athlete.

Eating Green Leafy Vegetables

Health Benefits of Green Leafy Vegetables: Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.

Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it. Vitamin K:

* Regulates blood clotting

* Helps protect bones from osteoporosis

* May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques

* May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthritis

* May help prevent diabetes

Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil.

Almost Carb-Free Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a "freebie" carb-wise (meaning the carbohydrate doesn't have to be counted at all). One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent.

Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. The risk of hip fracture in middle-aged women was decreased 45% for one or more servings/day of green, leafy vegetables compared to fewer servings.

Green vegetables are also a major source of iron and calcium for any diet. Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid. Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function. Millions of children around the world have an increased risk of blindness, and other illnesses because of inadequate dietary vitamin A from green leafy vegetables.

Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly. Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke. Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties.

In a Swedish study, it was reported that eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other cancers. Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer.

Quercetin is a bioflavonoid found in leafy green vegetables. Quercetin has an antioxidant and anti-inflammatory activity and displays unique anticancer properties. Quercetin is a natural compound that blocks substances involved in allergies and acts as an inhibitor of mast cell secretion, and causes a decrease in the release of interleukin-6.

http://lowcarbdiets.about.com/od/lowcarbsuperfoods/a/greensnutrition.htm

http://www.vegetarian-nutrition.info/updates/benefits-of-green-leafy-vegetables.php

Spring 5K Run

Asparagus Tips

8 Super Health Benefits of Asparagus
Asparagus Spears

8 Health Benefits of Asparagus

Asparagus has so many health benefits, it should be added to the healthy diet. Asparagus is great as a detox vegetable, an anti-aging vegetable, and no surprise - an aphrodisiac, and much more.

The asparagus is a member of the lily family. It grows easily in the home garden right in the flower bed - it is a perennial and can yield a harvest for decades. Asparagus can be planted as seeds or roots any time of the year.

Here is a list of some of the health benefits of asparagus followed by a list further explaining those health benefits.

Asparagus:
1 - can detoxify our system
2 - has anti-aging functions
3 - is considered an aphrodisiac
4 - can protect against cancer
5 - reduces pain and inflammation
6 - can prevent osteoporosis and osteoarthritis
7 - reduces the risk of heart disease
8 - can help prevent birth defects

While there is every kind of supplement on the market to address these health issues, too often Americans turn to pills as a main source of nutrition. Pills should only be used as a supplement and not in the place of whole foods. For example: folic acid is highly recommended in today's diet especially for women who may become pregnant. However, folic acid is the supplemental form of folate. Folate is naturally found in asparagus. In the interest of good health, whole foods are always recommended before supplements.

The Reasons Asparagus Keeps Us Healthy:
1 - As a detox - asparagus has 288 milligrams of potassium per cup. Potassium is known for reducing belly fat (see belly fat link below). It also contains 3 grams of fiber which cleanses the digestive system. It has virtually no natural sodium so no bloating during PMS, has no fat or cholesterol, and one cup has only 40 calories. According to a clinical dietician at UCLA Medical Center, asparagus in the ultimate in detox vegetables.
2 - For anti-aging purposes - asparagus is rich in potassium, vitamin A, and folate. It is also very high in glutathione - an amino acid compound with protent antioxidant properties; a must as an anti-aging deterrent. Glutathione (GSH) is an antioxidant that protects cells from toxins such as free radicals.
3 - As an aphrodisiac - the asparagus is considered a psycho-physiological aphrodisiac because of its shape. It is said to trigger the mind to have a physiological response.
4 - Against cancer - asparagus in high in folate which is now known to be an important protection against cancer. Note: Folate is found naturally in leafy green vegetables, and citrus fruits. While folic acid is said to be the same as folate, folic acid is the supplemental form. It is always recommeded that you get health benefits from eating healthy whole foods.
5 - Reducing pain and inflammation - it is the folate that helps reduce inflammation.
6 - Preventing osteoporosis and osteoarthritis - asparagus has vitamin K which studies have shown can help prevent osteoporosis and osteoarthritis. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. Asparagus has been listed as the number one source of vitamin K.
7 - Reducing the risk of heart disease - it is the folate that has been shown to reduce the risk of heart disease.
8 - Preventing birth defects - getting enough folate (doctors often recommend the folic acid supplement) is especially important for women who are pregnant or plan to become pregnant. Having a folate deficiency has been correlated with increased risk of Spina Bifida (a spinal cord birth defect) and also anencephaly (a neural tube defect). Folate helps to regulate embryonic and fetal nerve cell formation and may also help to prevent premature births.

Additionally, studies have shown that the nutritional benefits of asparagus can help prevent and treat urinary tract infections and kidney stones. Overall, asparagus is rich in potassium, vitamin A, folate, glutathione, and vitamin K. It is high in fiber, has no sodium, is low in calories and has no cholesterol or fat.

Source: http://bkcreative.hubpages.com/hub/10-Super-Health-Benefits-of-Asparagus