Four Food Groups

Four Food Groups

We were taught in school, many, many years ago, that to remain healthy you needed to eat so many servings from the four basic food groups.

They were breads and grains, meats and beans, fruits and vegetables, and dairy.

In 1994, when my children were in school, they were taught, that to stay healthy, you needed to eat so many servings from the "Food Pyramid".

The government had changed the original four groups into six groups.

The foods on the bottom of the pyramid were the ones you were supposed to eat the most of, and the ones on the top should be consumed sparingly.

Not surprisingly, the breads and grains are at the base - which means we should eat more servings of them than any of the others.

I can go along with that - bread, pasta, rice - I love them all - but when dieting, they are the ones that have the most carbs. And watching how many and what kind of carbs you consume plays a big role in loosing weight.

Ok - on to the next level - it is split between the vegetables and the fruits.

They each get their own recommended servings with the veggies making up a bigger part of the intake.

The third layer is also divided between the meats, beans, and nuts and the milk, cheese, and yogurt group. They each get an equal part in the daily intake.

The very top of the pyramid contains the fats, oils, and sweets.

This is the new part that we didn't learn about back in school all those years ago.

They were never figured into the daily consumption, and they were used with a heavy hand.

Everything had butter in it and dessert was a part of every lunch and dinner.

And another thing, obesity across America was not a problem as it is today.

Heart disease and cancer are at all time highs also.

Making the right choices in our food consumption is not an easy thing. I think using the government guidelines is a step, but not necessarily the answer.

Using common sense and doing what works for each individual is the best step towards a more healthy lifestyle.

Abs In, Back Straight

Keeping a straight back is a hard thing to do - especially when sitting at a computer all day.

It starts out with good intentions, and before you know it, the shoulders start to sag, the back becomes a bit hunched, and the abs get really tired of holding themselves in and just let it all go.

There are many health benefits for making correct posture a part of life and making it second nature will eventually be the norm once you get all the muscles trained properly.

It does require thinking about it and doing it. That is really all the cost to it - no extra time to squeeze in a new routine and no cash payout for another unneeded exercise gadget.

And the benefits are tremendous.

That deep breathing that I talked about a couple of posts ago, well it actually helps to promote it - you want to take a deep breath to feed the working muscles with fresh oxygen. So now you are doing two exercises at once.

This next problem really hits home with me - indigestion and heartburn.

Keeping the correct posture actually aids in digestion - keeps the food moving down using that dreaded gravity that we all hate to think about as we get older. At least it works for something.

And here's one of the best reasons to sit straight and keep the abs in - it uses calories.

It doesn't burn a lot of calories, but over time it will add up and it will make a difference when trying to loose the extra weight and tone things up.

You will feel better as you walk and sit taller. It will affect your mental and physical heath in a positive manner.

It really does feel good - give it a try. Back straight, abs in, and breathe deep.

It only takes a nanosecond to remember to do it - that's it.

And did I mention - it's free!

Yawn for Oxygen

Yawns - most of Mother Nature's creatures are caught yawning at some time.

Cats, dogs, birds, and lots of different wildlife all yawn, and I have even observed a pet fish yawning.

In the animal kingdom it can be considered a warning, but in the human race, it is an expression of tiredness, boredom, or just plain uninterested.

But there is a real reason for yawning that I have recently discovered.

Oftentimes yawns are contagious - when someone next to us starts yawning, it seems to trigger something in us to yawn too - and it is all done unconsciously.

I did a post a couple of weeks ago about the benefits of taking deep breaths for better health.

It is not always easy to remember to breathe correctly, and I try to remind myself several times during the day to do so.

Well, come to find out, one reason for yawning is to replenish the body with oxygen.

When our oxygen levels get really low, we feel tired, have no energy, and could so easily just nod off for a cat nap.

I can remember when I worked in an office, by mid afternoon, I could hear the yawns starting, and sure enough, they were contagious.

Yawning makes us take a deep breath, successfully delivering the much needed oxygen to our starved systems.

If we pay attention to this signal from our body, it can help us to remember to breathe correctly.

When we hear or see another person or animal yawning - it can also help to remind us.

Anything that helps me to remember is a good thing.

And what's even better, sometimes all one needs to wake them up is a few good deep breaths of air - not the mid day sugar or coffee fix.

And while we're taking a few deep breaths - a few steps around the office wouldn't hurt either!

Stay Away From the Aisles

The grocery stores are really set up quite conveniently to make shopping a fairly quick task - and to make the most of eating healthy.

The produce is usually located on one end, and the dairy is usually situated on the other end.

All along the perimeter of the store, the meats and other fresh items are arranged accordingly too.

All those aisles - where we usually get behind the inconsiderate or extra-slow shopper - contain mostly prepared or packaged foods.

The aisle foods contain a lot of salt, and sugar, and fat, and artificial ingredients that we really need to watch if we are going to be making healthy choices.

Just about the only aisle I visit is the one with the raw grains - cereals, rices, and pastas - and I have learned to choose the unprepared whole grain varieties.

The bread aisle also gets a visit - but only for a whole wheat or multi-grain loaf.

Shopping along the perimeter of the store gives us the best choices for a healthy lifestyle - the aisles want to rob us of our time, our money, and our health.

The temptation for packaged foods is great, especially when time is short. Sometimes they really are a good deal too when compared to scratch preparations.

But if it seems too good to be true - it usually is - and it's the health that suffers in the end.

Avocados And Its Health Benefits

Avocado has many health benefits. It is a very palatable fruit that tastes and looks like an egg yolk. It is a very nutritious food that contains all the nutrients in egg less its cholesterol. It is good for the brain and the nervous system. It is packed with vitamins, minerals and other phytonutrients or plant compounds that are very important for a healthy body functioning. It has monounsaturated fat that lowers bad cholesterol levels in the body. It was shown in research studies that monounsaturated fats reduces LDL (bad) cholesterol level in the blood, and increases or boost the HDL (good) cholesterol.

Avocado contains folate, one of the B complex vitamins that promotes healthy cell and tissue development. Folate also reduces the risks of birth defects.

Avocado also contains potassium, vitamin E, vitamin C, vitamin B6, lutein, beta-sitosterol. Potassium helps balance the body electrolytes. Vitamin E is a powerful antioxidant known to slow down the aging process, and helps protect against heart diseases and some types of cancer. Lutein is a carotenoid that can protect against eye diseases such as macular degeneration and cataracts. Beta-sitosterol is a phytonutrient that inhibits the absorption of cholesterol in the body, and it helps lower blood cholesterol levels.

Avocado also contains magnesium, riboflavin ( vitamin B2), glutathione, niacin (vitamin B3), pantothenic acid(vitamin B5), biotin (also a Bvitamin), copper, vitamin K, iron and zinc.

Avocado is nutrient booster. A research in Ohio State University showed that when avocado is added to green salad, more disease-fighting nutrients like lutein, lycopene, alpha carotene, and beta carotene are absorbed. These members of the carotenoid family are associated with healthy heart, prostate, and good vision.

Soybeans And Its Health Benefits

Soybean is a very nutritious food that have so many health benefits. No other bean has so many beneficial properties as soybean. Soybean belongs to the legume family. It is rich in protein that provides all the amino acids needed by the body for growth. This soy protein is the most complete of all the vegetable proteins. The soybean protein is a light proteinthat can be easily digested, assimilated, and absorb by the body for optimal use. Its protein quality is equal or even better than animal proteins.

Soybean or soy is high in quality proteins. It is low in saturated fats, and has no cholesterol. It is also high in omega-3 fatty acid, which is useful in the prevention of heart disease and certain cancers. It is also high in calcium bioavailability. Soy is lactose free, and it stimulates the growth of friendly bacteria in the body.

Soybean is the richest source of lecithin, the main nutrient in choline and inositol - two powerful B vitamins that are very essential for the healthy functioning of the brain and the nervous system. Soybean contains phynolic acid that can prevent some forms of cancer.

Soybean can prevent or reduce the risks of osteoporosis, kidney disease, heart disease, cancer, inflammatory bowel disease, and menopausal symptoms.

Soybean also lowers the risks of lung cancer. A study in China found that frequent tofu consumption lowers the risk of lung cancer by 50percent. Another study showed that Japanese in Hawaii consuming tofu had a 33% lower risk of stomach cancer, and in China, frequent consumers of soymilk had 40% lower risk of stomach cancer. People consuming soymilk on a daily basis had 70% lower risk of prostate cancer. Soybeans lower the risk of colon cancer by 40%.

Soymilk is better than cow’s milk. It is easily digested and absorb by the body. It is free from growth hormones, chemical additives, preservatives, bacteria and diseases normally found in animal milk.

Vitamin B5: Health Benefits, Source, And Dosage

Vitamin B5: Health Benefits, Source, And Dosage. Vitamins are vital for the healthy functioning of the body. Their absence or lack may results to weakness, disease or even death. Vitamins are sometimes called as “co-enzymes” because they work together with enzymes or chemical catalyst in the body.

One of these vitamins needed by the body is the vitamin B complex. These are vitamins that are essential for the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B5 or otherwise known as pantothenic acid. This vitamin stimulates metabolism and all life processes. It helps in the absorption of folic acid, and increases cortisone and other adrenal hormone output. It promotes growth, prevent graying of hair, and changes in skin. It helps the body to resist the effects of infections, stress, and premature aging of skin and organs. Vitamin B5 is an anti-stress factor for a strong immune system. Pantothenic acid or B5 is good for sunburn and skin burns, and may even protect against skin cancers. It protects, and helps in the rapid recovery from the harmful effects of radiation.

Vitamin B5 is used to treat rheumatoid arthritis, adrenal function, and to lower blood cholesterol and triglyceride levels.

Vitamin A, C, E, and other B vitamins are needed for the assimilation of pantothenic acid. Vitamin B5 is used in the production of co-enzyme A, and ACP, without which, the fat and carbohydrate cannot be used by the body for energy production. Vitamin B5 is also used in the production of red blood cells and adrenal hormones.

Although vitamin B5 deficiency is rare because pantothenic acid is found in so many different foods, its deficiency symptoms may include extreme fatigue, muscular weakness, infertility, reproductive problems, graying and loss of hair, retarded growth, insomnia, low blood sugar, skin disorders, asthma, anemia, eczema, chronic fatigue, greater tendency to infections, muscle cramps, low blood pressure, stomach distress, painful and burning feet, and numbness and shooting pains in the feet.

Richest source of vitamin B5 are brewer’s yeast, molasses, green vegetables, whole grain products, torula yeast, wheat germ, beans, peas, peanuts, crude molasses, yogurt, and egg yolk.

Dosage: RDA 4 mg; ODA 50 mg; TDA 50-200 mg. Recommended 250 mg daily. For rheumatoid arthritis, 2 grams daily, and for the lowering of cholesterol and triglycerides, 300 mg daily. Note: The above dosages are for adults. Dosage for children 12-17 years old should be reduced to 3/4 of the recommended dose, and for children 6-11 years old, dosage is 1/2 of the recommended. Warning:Continuous ingestion of pantothenic acid in high dosage can cause heart, kidney, and liver problems.

Vitamin B12: Health Benefits, Source, And Dosage

Vitamin B12: Health Benefits, Source, And Dosage

The body needs vitamins to function properly. Deficiency of certain vitamins can result to disease and even death. Vitamins are sometimes called as “co-enzymes” because they work together with enzymes or chemical catalyst in the body.

One of these vitamins needed by the body is the vitamin B complex. These are vitamins that are very important for the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B12 or cobalamin. This vitamin is present in animal products, and rarely in vegetables, if ever, and only in very minimal amount. It is needed in the production of red blood cells. It prevents anemia, and promotes growth in children. Vitamin B12 is used in the treatment of impaired mental ability in the elderly. It is also used in the treatment of depression, diabetic neuropathy, low sperm count, tinnitus, multiple sclerosis, and asthma.

Vitamin B12 deficiency symptoms are chronic fatigue, difficulty in concentrating, sore mouth, numbness or stiffness, pernicious anemia, depression, pins-and-needles sensation, and a mimic Alzheimer’s effect in the elderly. Lack of vitamin B12 affects the brain and the nervous system first, and is also the major cause of depression in older people. Vitamin B12 deficiency causes an undersupply of melatonin, resulting in inadequate sleep at night.

Vitamin B12 and folic acid work closely together; they should be taken together to be more effective. In order for the body to be able to absorb vitamin B12, the stomach secretes an “intrinsic factor”, a special digestive secretion that increases the absorption of vitamin B12 in the small intestine. When there is enough cobalt in the body, the bowel can make its own vitamin B12.

There are two forms of vitamin B12 - methylcobalamin (the active form), and cyanocobalamin. The active form is preferred than the other.

Rich source of vitamin B12 are fortified brewer’s yeast, milk, and egg. It can be found also in some vegetables but rarely, and in very small amount.

Dosage: RDA 3mcg; ODA 200 mcg; TDA 1,000 mcg. Recommended dosage is 2 mcg daily. For pernicious anemia, dosage is 300-1,000 mcg. Therapeutic doses is difficult to assimilate, so doctors give it by injection. The above dosages are for adults. Dosage for children 12-17 years old should be reduced to 3/4 of the recommended dose, and for children 6-11 years old, dosage is 1/2 of the recommended.

Caution: Be cautious in taking B12 if you have folate deficiency, iron deficiency, any kind of infections, Leber’s disease, polycythemia or uremia.

Vitamin E: Health Benefits, Source, And Dosage

Vitamin E: Health Benefits, Source, And Dosage

Vitamin E is a wonder vitamin. It prevents a myriads of illnesses and diseases. It is a powerful antioxidant that protects against heart diseases, strokes, and cancers.

Vitamin E comes in two forms: the natural and the synthetic. Natural vitamin E is written “tocopherols” or “d-tocopherols”. Natural alpha-tocopherol, the most active form of vitamin E, is written “alpha-tocopherol” or “d-alpha-tocopherol”. The synthetic form is “tocopheryl” (with a “y”) or “dl-tocopherol” (with a “dl”). The natural form is preferred by specialists because it has the highest level of activity. Synthetic vitamin E is worthless. Do not use it. Another commercial form is available in drugstores: “water-soluble vitamin E”. It is more expensive, but is no more absorbable or effective than the natural form.

Vitamin E oxygenates the cells and tissues of the body, and reduces the need for oxygen. It dilates the blood vessels, and improves circulation. Vitamin E prevents the unsaturated fatty acids and oil-soluble vitamins from being destroyed in the body. It helps and pprotects the capillaries, lungs, and the reproductive organs. It prevents the scar formation in burns.

Vitamin E is used in the treatment of heart diseases, varicose veins, emphysema, varicose veins, leg ulcers, angina pectoris, hypoglycemia, infertility in both male and female, and other reproductive problems. It also reduces the risk of miscarriages.

Vitamin E enters the fatty portion of the cell membranes where it protects them from the harmful effects of compounds such as mercury, lead, benzene, carbon tetrachloride, cleaning solvents, drugs, radiation, and the body’s free-radical metabolites.

A high vitamin E diet exerts strong protective effects in many health conditions.
It is very important in the immune function, especially during stress and chronic viral illnesses such as AIDS and chronic viral hepatitis. It protects the thymus gland and the circulating white blood cells from damage.

Vitamin E reduces the LDL cholesterol (bad cholesterol), and increases the HDL cholesterol (good cholesterol). It is excellent in the prevention of strokes, and heart attacks.

Vitamin E protects against cancers when taken in high doses. A study showed that patients with low levels of vitamin E have 50% more risks of cancer. It also relieves hot flashes, menopausal vaginal complaints, post-menstrual symptoms,
including fibrocystic breast disease.

Vitamin E deficiency symptoms are muscle weakness, nerve damage, poor coordination, involuntary movement of the eye, and breaking of the red blood cells leading to hemolytic anemia. Other symptoms are sterility, red blood cell fragility, muscular disorders, pulmonary embolism, strokes, heart diseases, coronary degeneration, testicle degeneration, fat malabsorption syndromes such as celiac diseases, cystic fibrosis, post-gastrectomy syndrome, red blood cell hereditary disorders such as sickle-cell anemia and thalassemia.

The best sources of vitamin E are flaxseed oil, and wheat germ oil. Flaxseed oil is the best to take because it is so rich in omega-3 and omega-6 fatty acids, that can prevent cancer. Wheat germ oil and flaxsees oil should be fresh and cold-pressed.

Other sources of vitamin E are soy oil, sunflower oil, unrefined cold-pressed vegetable oils, all whole raw or sprouted seeds, nuts, grains, green leafy vegetables and eggs.

Dosage: RDA 15 IU; ODA 400 IU; TDA 1,200 IU. Recommended: Normal dosage is 400-800 IU daily. This normal dosage provides a better oxidative protection for those in high-stress situations. Menopausal patients should take 800 IU daily until hot flashes subside, and then lowered to 400 IU daily. Note: The strengthening power of vitamin E is not felt until one takes at least 200-600 mg daily. (1 mg = 1.5 IU).

Caution: One study suggested that people with high blood pressure, rheumatic heart disease and other heart conditions will do best not to take more than 400-600 IU of vitamin E daily. Iron supplements, rancid foods and grains destroy vitamin E. It is better not to eat wheat germ because it easily become rancid, and it is very difficult to preserve it fresh.

Choline: Health Benefits, Source, And Dosage

Choline: Health Benefits, Source, And Dosage

Choline is one of the vitamin B complex. It is found abundantly in lecithin. This vitamin helps the body to digest, absorb, and carry the fat and fat soluble vitamins in the bloodstream. It helps to regulate the minimal deposition of fat and cholesterol in the arteries and liver. Without this, the arteries become clogged, and hypertension and other cardiac problems follow. This vitamin is also needed in the synthesis of nucleic acids (DNA and RNA), and for the myelin sheaths of the nerves. It is essential in the manufacture of certain neurotransmitters, and phospholipids. It helps in the liver and gallbladder functions. It is very essential in fat metabolism. Without it, the fat becomes trapped in the liver where they block metabolism.

Choline is used to treat serious liver problems. It prevents gallstone formation, kidney damage, nephritis, glaucoma, myasthenia gravis, high blood pressure, and atherosclerosis. It is used to treat bipolar depression or manic depression. Choline, in the form of phosphatidylcholine, is used to lower total serum cholesterol and triglyceride levels; to increase HDL (the good kind of fatty acid), and to treat Alzheimer’s disease.

Choline deficiency symptoms include high blood pressure, hardening of the arteries, atherosclerosis, kidney damage, cirrhosis and fatty liver degeneration.

Richest source of choline is lecithin, and egg yoke. It is also found in blackstrap molasses, grains, legumes, and in cauliflower and lettuce as free choline.

Dosage: RDA 150 mg; ODA 600 mg; TDA 500-1,000 mg. Recommended: Take choline which has 90% phosphatidylcholine 3 times a day with meals. For liver disorders: 350-500 mg daily. For Alzheimer’s disease and bipolar depression: 5,000-10,000 mg daily. To lower cholesterol: 500-900 mg daily.

Caution: Prolonged megadoses of choline, when isolated from inositol, may deplete vitamin B6. Choline should always be taken with inositol and other B vitamins.

Essential Fatty Acids (Vitamin F): Health Benefits, Source, And Dosage

Essential Fatty Acids (Vitamin F): Health Benefits, Source, And Dosage

Vitamin F is a fat-soluble vitamin that consists of the essential unsaturated fatty acids, namely, linoleic acid, linolenic acid, and the less important arachidonic acid.

Vitamin F is commonly known as EFA or essential fatty acid. It is also sometimes called as “polyunsaturates”. The term “essential” is due to the fact that these acids cannot be made by the body, yet are vital to normal body functioning.

Of all the fatty acids, linoleic acid is the most essential. There are two types of EFA: omega-3 and omega-6. Omega-3 has alpha-linolenic and eicosapentaenoic acids. They are found in fish, flaxseed oil, and walnut oil. Omega-6 includes linoleic and gamma-linolenic acids. Sources of omega-6 are raw nuts, legumes, seeds, grape seed oil, primrose oil, sesame oil, soybean oi, borage oil, and evening primrose oil. The best single source of EFA is fresh, cold-pressed flaxseed oil because it has high levels of omega-3 and omega-6, and cheaper than other sources.

Essential fatty acids reduce cholesterol and triglyceride levels in the body. They reduce the risks of blood clot formation. EFA lowers blood cholesterol in atherosclerosis to prevent heart disease. It is needed by the glands for proper functioning. It enables the absorption of calcium and phosphorus by the cells.

Vitamin F or EFA is essential in metabolism and growth. It is needed for healthy skin and mucous membranes. It prevents arthritis, and is a good prevention of candidiasis, cardiovascular diseases, eczema, and psoriasis.

EFA is found in high concentration in the brain, and it aids in the transmission of nerve impulses. It is used by every cell in the rebuilding and the producing of new cells. It is also used by the body to produce prostaglandins which regulate various body processes.

EFA or vitamin F deficiency symptoms are skin disorders such as acne, rashes, eczema, and dry skin. Other symptoms are kidney, prostate, menstrual, and other reproductive disorders.

Dosage: Recommended therapeutic dose should be at least 1 teaspoon to 1 tablespoon of raw, fresh, cold-pressed wheat germ or flaxseed oil at each meal. Do not use cottonseed oil - it can damage the optic nerve. Avoid safflower oil, and hardened (solid) vegetable oil, margarine and butter because they only clog the system. Avoid hydrogenated oils. For EFA to be useful for the body, the oil must be in pure liquid supplement and must not be subjected to heat. Processing and cooking easily destroy the essential fatty acids, changing them to dangerous free radicals.

Vitamin B2: Health Benefits, Source, And Dosage

Vitamin B2: Health Benefits, Source, And Dosage. Vitamins are essential to healthy body functions. Its deficiency results to disease or death. Vitamins work together with chemical catalysts called enzymes, thus their being called as “co-enzymes”. Among the important vitamins needed by the body is the vitamin B complex. This is a group of a dozen or so vitamins that are needful for the proper functioning of the body, specially the nervous system. One of these B complex is vitamin B2 or riboflavin. This vitamin aids in the carbohydrate metabolism. It is needed for growth, good eyes, nails, skin, and hair. Riboflavin helps prevent cataracts, and is very important during pregnancy. It is crucial in the production of energy. Vitamin B2 is used to treat cataracts, sickle-cell anemia, and migraine headaches. Patients with cataract should take not more than 10 mg of vitamin B2 daily. Richest sources of vitamin B2 are almonds, brewer’s yeast, torula yeast, wheat germ, whole grains, soybeans, sunflower seeds, and leafy vegetables. The vitamin B2 deficiency symptoms include eye problems, itching, burning, sensitivity to light, bloodshot, mouth sores, cracking of the lips and corners of the mouth, inflamed tongue, burning and itching of the mouth, oily or dull hair, oily skin, premature wrinkles on face and arms, split nails, cataract formation, loss of visual acuity, disorders of the mucous membranes, seborrheic dermatitis, severe anemia, and certain esophageal cancers. Vitamin B2 is needed in the assimation of vitamin C and other vitamin B complex. Vitamin B2 is destroyed by light, but not by cooking. It has no toxicity or side effects, except for cataract treatment which should not exceed more that 10 mg daily. Dosage: RDA (Recommended Daily Allowance) is 1.6 mg. ODA (Optimum Daily Amount) is 50 mg. TDA (Therapeutic Daily Allowance) is 200-500 mg. Recommended is 5-10 mg daily. These dosages are for adults. Dosage for children 12-17 years old is 3/4 of the recommended amount, and for those 6-12 years old, use 1/2 of the recommended dose. Body cannot absorb more than 20 mg in a single dose.

Vitamin B1: Health Benefits, Source, And Dosage

Vitamin B1: Health Benefits, Source, And Dosage

Vitamins are crucial to life functions. Without them, you die quickly. Vitamins work together with enzymes, (chemical catalysts), thus their being called as co-enzymes.

Among the essential vitamins needed by the body is the vitamin B complex. This is a group of a dozen or so vitamins that are needful for the proper functioning of the body, specially the nervous system.

Among them is Vitamin B1 or thiamin. This vitamin helps and protects the brain, nervous system, muscle, peristalsis, blood circulation, and red blood count. It works with other B vitamins in energy metabolism. It prevents thiamin deficiency in diabetes, Crohn’s disease, multiple sclerosis, and other neurological diseases, including epilepsy. This vitamin is also used to prevent and treat impaired mental function in the elderly, including the Alzheimer’s disease.

Deficiency symptoms include slow heart beat, weight loss, mental depression, chronic constipation, muscular weakness, diabetes, beriberi, edema,and defective hydrochloric acid production. Drinking alcohol, eating refined foods, and eating lots of sugar can lead to thiamin deficiency. Severe deficiency results in psychosis, that accounts about 30 percent of those admitted in psychiatric wards.
Vitamin B1 is needed in the assimmilation of manganese and other B vitamins. This vitamin is easily destroyed by alcohol, by tannins in tea and black coffee, by sulfites, and by uncooked freshwater fish and shellfish. Magnesium is needed in the the conversion of thiamin to its active form.

The richest sources of vitamin B1 are brewer’s yeast, wheat germ, wheat bran, most whole grain cereals especially wheat, and oats, sunflower seeds, unpolished rice, torula yeast, peanuts with skin, all nuts, seeds, all beans especially soybean, and some vegetable such as beets, potatoes, and leafy vegetables.

Dosage: Recommended is 50-100 mg daily. For the elderly with age-related mental impairment, including Alzheimer’s, 3-8 mg per day.

Health Benefits Of Ginger

Ginger is a flowering herb that thrives in Southeast Asia. There are more than 85 species of ginger. It is also grown in the West Indies, China, India, Japan, Africa, and southern Florida. The most common ginger is 2 to 3 feet tall with thick fleshly roots. Ginger is a herb without equal dealing with sea sickness, air sickness, and other kind of motion sickness. It has aromatic, diuretic, carminative, stimulant, and diaphoretic properties.

Ginger cleanses the system through perspiration. When taken hot, the ginger tea is good for suppressed menstruation and scanty urine. Ginger brings heat to the system and stimulates digestion. It raises the body temperature when taken in frequent doses.

Ginger reduces flatulent colic. When taken with laxative herbs, it makes their effects more milder. Ginger cleanses the colon, fights inflammation, reduces spasms and cramps. When taken at the onset of common cold, it eases the effects of its symptoms.

Ginger is also good for coughs, cramps, indigestion, headaches, spasms of the colon, nausea, sinus congestion, morning sickness, and stomach spasm. Ginger is a strong antioxidant, and a very effective germ killer for sores and wounds. Chewing the rootstock of ginger stimulates the flow of saliva, and soothes the sore throat. It is very effective in the treatment of coughs.

Ginger is good for bowel disorders, fever, hot flashes, arthritis,, muscle pains, indigestion, and vomiting. It protects the stomach and the liver. Ginger fomentation is used for the treatment of mumps.

Ginger tea is a better alternative for coffee. It has no addictive effects of caffein, and free from stimulating chemicals or substances. When taken regularly, it makes the skin healthy, clear, and shiny. Ginger is also used to relieve the hoarseness of voice, and to improve it.

Antioxidants And Their Health Benefits

More people are becoming aware of the importance of antioxidants and their health benefits for the body. Beauty products such as creams, and anti-aging medications are mixed with antioxidants. Antioxidants are good for cell and tissue rejuvenation, and are good to reverse premature aging.

Antioxidants are molecules that slow down and prevent the oxidation of other molecules in the body. Oxidation is a chemical reaction that transfers an electron from a substance to an oxidizing agent. This chemical reaction produces free radicals which start a chain reaction that can cause cellular damage. Antioxidants stop this chain reaction by removing the free radical intermediates and prevent other oxidation reactions by being oxidized themselves.

Free radicals produced during oxidation are not good for the body. They not only damage the cells but accelerate the process of aging too. Saturated fats in the diet, cigarette smoke, heavy metals such as mercury, cadmium and lead; hydrogen peroxide, ozone, nitrous oxide from car exhaust, ultraviolet rays, cosmic rays, medical x-rays, and other toxic chemicals in food, water and air are free radicals that should be avoided.

Certain vitamins, enzymes, and minerals such as vitamin A, vitamin C, vitamin E, selenium and zinc are powerful antioxidants. Other antioxidants are the alpha and the beta carotenes, lycopene, lutein, zeaxanthin, flavonoids, vitamin B2, vitamin B3, vitamin B6, coenzyme Q10, cysteine, silymarin, and pycnogenol. These antioxidants are found in herbs such as turmeric, bilberry, burdock, garlic, gingko biloba, and in extracts such as those in grape seed and pine bark.

There are also substances made in the body that fight free radicals. These are glutathione, melatonin and several others. Low levels of antioxidants in the body can cause oxidative stress which may be a precursor of so many diseases. Antioxidants are now widely used as ingredients in most dietary supplements to treat diseases such cancer and coronary heart diseases.

Health Benefits In Listening To Mozart

There are health benefits in listening to Mozart. Most of Mozart’s pieces are now confirmed by scientists to have beneficial health effects on the brain and to the whole body in general.

Some studies showed that listening to Mozart can help epileptics. Seizures were significantly reduced after listening to a Mozart piece for 45 minutes a day.

This “Mozart effect” is also said to enhance fetal development, improve mathematical skills, learning, and increase the spatial IQ. It was also noted that listening to Mozart reduces stress, and arthritic pains, and improves eyesight.

The original research on Mozart-effect looked at how the K448 piano sonata affects the spatial IQ of a person. Volunteers were instructed to visualize correctly the unfolded shape of a piece of paper that had been folded many times. It was found out that those who listened to Mozart had a performance quantified to be equivalent to an increase of eight to nine points in IQ.

It is theorized that this improvement in performance is due to the stimulation and warming up of the areas in the brain that are involved in the processing of music by those concerned with spatial perception.

Neurologists found out that a child with Lennox-Gastaut syndrome, a rare form of epilepsy, had fewer seizures when exposed to Mozart’s K448 piano sonata for 10 minutes every hour. Another study found changes in brain activity in 23 out of 29 cases when Mozart was played.

According to Dr John Hughes of the University of Illinois, this Mozart effect may be similar to pulsating electrical stimulation, that brings order to malfunctioning nerve cells in the brain. Mozart’s music is brilliantly complex, and highly organized, and the cerebral cortex seem to resonate with Mozart’s music to normalize any of its sub-optimal functioning.

Part of Mozart’s genius is his repetition of themes in a way that is not boring, but instead is engaging to the listener. He repeats a theme not necessarily with the same but different notes and at the same interval. This technique in musical composition is only unique in Mozart.

These repetition and periodic changes are also found in all brain and bodily functions. It is this repetition that acts like repetitive electrical stimulation that creates the Mozart effect.

Researchers simulated this electrical stimulation by implanting electrodes in epileptic patients, and found out a 95 percent reduction in seizures. Researches are being conducted to verify the same effect in listening to Mozart.

Mozart soothes the beating heart. A study on the effects of music on heart-rate variability showed that listening to music may be helpful in heart diseases. The study showed that listening to Mozart or Bach lowered the heart rate and its variability.

Listening to Mozart may ease stress in newborn babies. Mozart was played to newborn babies to help them get over the trauma of birth, and doctors are running clinical trials to ascertain whether Mozart’s music can reduce stress, heart rate and motor activity in premature babies.

These are some of the many health benefits that can be derived from listening to Mozart. Besides the health benefits stated above. Mozart music is also beneficial to plants and animals. Plants grow taller, and bear more fruits when Mozart music is played on them. Orchids and other flowering plants bloom faster, and aquarium fish become happy and lively when exposed to Mozart music.

Eight Secrets of Health

Health is Wealth. The happiness that wealth brings cannot be fully enjoyed without health. In fact, wealth is only achievable though good health.
To have good health, we need to know the Eight Secrets of Health. The eight secrets is represented by an acronym of “NEWSTART” : Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust in Divine Power.

Good nutrition is essential to good health. Food complete with carbohydrate, protein, and minerals & vitamins should be eaten regularly three times daily.

To stay fit and healthy, regular exercise is needed. Exercise enhances good blood circulation, and dissolves excess fats int the body.

Water is essential for the proper functioning of the body. The body consists 75% water, and all body organs need water. To be healthy, one should drink at least 8 to 10 glasses of water daily.

Sunlight is very importanat to human being. We cannot exist without it. Sunlight helps our body to produce vitamin D for strong Bones and teeth.

To avoid diseases. We must practice temperance. We should avoid eating too much of anything whether healthy or not. And not only temperance when it comes to food but of habits or work as well. We should not overindulge in something.

Air is very important to us. Without air, we die. Fresh air invigorates the blood. Our brain also needs enough oxygen from air to function properly.

Enough rest is required to maintain good health. At least 6 to 8 hours of sleep is needed by an adult. Lack of sleep brings a lot of illnesses and diseases. Rest is needed to recharge tired bodies, and to replenish lost energies.

The best antidote to diseases is trust in the divine Lord. To trust and hope in the LORD is health to the bones and marrow. Knowing that the LORD loves us brings real joy and happiness to the heart, and “a merry heart doeth good like a medicine.”

Health Benefits of Horse Raddish

Horse raddish is a miracle vegetable. Scientifically known as moringa oleifera, it has 46 antioxidants and 36 anti-inflammatory substances in it. It has 17 times the calcium of milk, 10 times the vitamin A of carrots, 9 times the protein found in yogurt, 15 times the potassium of banana, 25 times the iron of spinach, and 7 times the vitamin C of orange. It has also the full compliment of minerals, and all the amino acids of meat.

Horse radidsh is very good for the whole body. It strengthens the immune system, restores skin condition, controls blood pressure, relieves headaches and migraines, prevent diabetes, reduce inflammations and arthritis pains, restricts the growth of tumors, heals ulcers, rebuilds weak bones, enrich anemic blood, calms the nervous system, and is good for beriberi, rickets and scurvy.

Horse raddish has a very important phytochemical niazimin which have been found to have molecular components that can prevent the development of cancer cells.

Fresh roots from young horse raddish tree can be used to treat fever. The infusion of horse raddish roots is good for those with asthma. Horse raddish fruits can prevent eye disorders, and can increase the semen count in men. Unripe horse raddish pods can be used to prevent intestinal worms. Tender horse raddish leaves can reduce phlegm and are administered internally for catarral conditions and scurvy. The flowers of horse raddish can be used to heal inflammation of the tendons and abscesses. The juice of the horse raddish leaves can be taken to remove phlegm and mucus in the body. It is good for the removal of mucus in inflamed sinuses, and for asthma too.

Seven classic teas for body detoxification and slimming in summer

Mangosteen tea - sweet alternative
You have to say bye bye to sweets in order to maintain a graceful body. But sometimes your eyes are bigger than your bellies. If there is a cup of genuine sweet tea with low calorie content, can you wrestle with this temptation? Mangosteen tea is such a good drink! Although it’s as sweet as sugar, there is almost zero calorie in Mangosteen tea.

Chrysanthemum tea - a guard against radiation
Made from white chrysanthemums and fine oolong tea, baked chrysanthemum tea is a necessity for those white collar workers and people who work in offices that are surrounded with electronic pollution. It is because an ingredient in chrysanthemum has detoxifying effects. It helps resist and cleanse harmful chemical or radioactive material in the body.

Pu’er tea - eradication of lower abdomen fat
Majority of Chinese teas have the effect of promoting fat metabolism, Pu’er tea is the master in eliminating excess fat. Ingredients of this tea contain elements that enhance the effectiveness of abdominal fat decomposition. Pu’er tea has a special flavor, but is not bitter.

Artemisia argyi tea - cleaning body fluid and relieving swelling
Edema, in particular a swollen face will affect the moods during your work. Swelling treatment is mainly performed through cleaning extra body fluid to relieve swelling. Consistent drinking of Artemisia argyi tea during days with edema has the effect of detoxification and diuretic. For those with no luck in long-term weight loss, having Artemisia argyi tea might be a good try.

Oolong tea - sobering you up with equivalent drink
In a banquet or a gathering, the warmer atmosphere, the more people drink. Drink an equivalent volume of oolong tea if you want to sober up early. Oolong tea can prevent the body from cold caused by energy deficiency, absorb the alcohol intake and the accumulated cholesterol in the body. It’s better to have the hot oolong tea for diuretic detoxification.

Aloe Vera tea - your assistant to quit smoking
It’s a nice enjoyment during smoking. But once there’re pathological changes caused by cigarette smoking, you’ll feel regretted. For your health quit it as soon as possible. Make a cup of Aloe tea whenever you have a craving for tobacco. The similar unique bitterness is the best substitute when you’re longing for that. In addition to helping you stop smoking, Aloe tea may promote body defecation and metabolism.

Chinese wolfberry tea
Chinese wolfberry tea is a traditional Chinese medicine. If there’s no defecation in three consecutive days, make yourself a wolfberry tea with no bitter taste. Drinking enough tea in the night will make you refreshed in the next morning.

Five vegetable juices that promote healthy weight loss

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Filed Under: Weight loss tips

Tags: Summer weight loss • Weight loss beverage • Weight loss tips

Carrot juice

Drinking a certain amount of fresh carrot juice every day can improve the status of the whole body organism. Carrot juice can increase the body’s appetite and improve the immunity to infection. Milk secreted by breast-feeding mothers who drink carrot juice has better quality and more quantity than that from those who do not drink. People suffering from ulcer disease can significantly reduce the disease symptoms by drinking carrot juice. Carrot juice is also effective in mitigation conjunctivitis and maintenance of the entire visual system.

Celery juice

Celery has a pleasant odor and can enhance people’s appetite. In the hot and dry day, drink a cup of celery juice after getting up will make you feel refreshed. It is also beneficial for health to drink celery juice between meals. Celery juice can be used as a diuretic, a cathartic, as well as methoserpidine. The celery roots and leaves are rich in vitamin A, vitamin B1, vitamin B2, vitamin C and vitamin P, celery juice is especially suitable for people lack of these vitamins.

Chinese cabbage juice

Chinese cabbage, also known as celery cabbage, is useful in the recovery of hematopoietic function, preventing of vascular sclerosis and deposition of serum cholesterol. Vitamin A in Chinese cabbage juice can promote child growth and prevent childhood nyctalopia (night blindness). Lack of vitamin A affect the body’s growth and resistance to disease and can cause night blindness. In addition to prevention and treatment of amblyopia, selenium in the juice helps improve the bactericidal power of leukocytes and prevent the body from heavy metal poisoning. During the time the gum infection induces periodontal disease, drinking mixed cabbage and carrot juice can help clean the mouth as well as supplement a large amount of vitamin C contained in the juice.

Tomato juice

Medical experts believe that 2 to 3 tomatoes a day meets the body’s daily vitamin C need. Several glasses of tomato juice can supply half the amount of vitamin A needed during night. Tomato contains a lot of citric acid and malic acid which enhance the body’s metabolism, promote the production of gastric juice, and strengthen the digestive capability of greasy food. Vitamin P in tomato protects blood vessels, prevent and treat hypertension, and can improve the heart’s work. In addition, long term drinking of tomato juice can improve skin health. Tomato juice, in combination with apple juice, pumpkin juice and lemon juice, can also play a role in obesity treatment.

Cucumber juice

Doctors believe cucumber juice has the best diuretic effect among its other health benefits. Cucumber juice may play an important role in maintaining strong heart and blood vessels, regulating blood pressure, preventing excessive tension and cardiac atherosclerosis. Cucumber juice can also make the nervous system sedative and strong and enhance memory. Cucumber juice contains many nutrients for hair and nails, and helps to prevent hair loss and nail splitting. Cucumber juice contains less fat and sugar, which is ideal for weight loss.