10 Huge Reasons You Should Use Your Blender Daily

Chances are excellent you have a blender sitting on the corner of a countertop. It’s lonely and forgotten, like an old boyfriend or a Backstreet Boys CD.

Well dust that baby off, because it’s got a pile of health benefits that should make it your most-used kitchen implement.

1. Avoid Cancer

You probably know hot dogs are full of nitrates that put them in the same cancer-causing category as cigarettes. But did you know most veggies are just as bad?

That’s right. Most vegetables are grown in nitrate-heavy fertilizers. When we cook them, they produce cancer causing compounds that we then ingest. Eating veggies raw, in healthy smoothies, keeps the nitrates from metamorphosing into the Mr. Hyde of foods. Get that blender whirring.

2. Have a Better Sex Life

Who doesn’t want a better sex life? Better all-around nutrition helps, but several smoothie ingredients can ramp up the amour. The short list of natural aphrodisiac blender buddies includes:

• Almonds


• Blueberries


• Coconut water


• Spinach

Mix them all at once in this recipe, then stand back. Don’t say we didn’t warn you.

3. Lose Weight

When you make a smoothie, you’ll tend to add more high-fiber foods like kale or spinach. Those provide a lot of hunger-curbing bulk without amping up the calories.

Use your blender to feel full without the fat-gain. Need some ideas to get you going? Try this post on ten weight loss smoothie ideas to get the creative juices flowing.

4. Get More Healthy Veggies

It’s not easy eating green. We all know we ought to eat more veggies but it takes a lot of time between the shopping and the food prep.

Using a blender is a great way to pack more healthy veggies into your day. Just drop the healthy foods like broccoli, spinach, kale and zucchini in the hopper with a little fruit and milk and bang.

5. Get More Nutrients

Anyone can get all the nutrients they need by popping a multivitamin, right? Wrong.

Researchers uncover more beneficial compounds in plants almost every day. Their best advice so far is: “Eat the rainbow,” because you never know what unique nutrient hides in a cranberry or kiwi fruit.

Using a blender every day is a great way to work in more exotic fruits and veggies. That way we get the benefit of things science doesn’t even know about yet.

6. They’re Fun

Kids love smoothies. You love smoothies. Everyone loves smoothies. There you are, sitting on your couch and you don’t even notice you’re doing something healthy.

You hardly miss the time it takes to make a healthy smoothie. You have so much fun drinking that yummy, richly colored shake it almost feels like cheating.

A blender is a great way to add a little joy into a dull routine.

7. They’re Fast

You come home from work, your husband’s acting like he just got trampled by a bison, your kids are swinging off the chandelier, and you don’t even own a chandelier. Who the heck has time to cook a five course meal with seven vegetables?

On the flip side, everyone’s got time to make a smoothie. Reheat last night’s grilled chicken, bang the blender on, and boom, you’re eating healthy in ten minutes.

8. Get Better Quality Veggies

Broccoli is easy, right? Just chop it up and toss it in to blanch. Frozen peas, zucchini, carrots and a couple other run-of-the mill veggies aren’t too hard to cook.

Getting in a rut with vegetables is a real problem though. The best plan is to eat a ton of different veggies. But who can actually choke down the really healthy ones like kale?

This is where a blender comes to the rescue like a nutrition-focused superman. Veggies we don’t traditionally like go in, they blend, they’re yummy. Now we’ve got a lot more nutrients and fiber and it wasn’t even hard to do.

9. Fight Colds & Flu

No matter which side of the flu vaccine debate you stand on, nobody likes getting sick. Why not use your blender to give your immune system a real shot in the arm?

Colds and flu are caused by viruses. Your immune system can fight those ten times better when you’re eating lots of foods like turmeric, dark, leafy greens and deeply colored fruits and veggies.

In the winter months, stack the deck in your favor with your blender and a healthy daily smoothie.

10. Make All Kinds of Healthy, Yummy Foods

Think blenders are just for smoothies? Think again. A blender is a great way to make healthy, yummy nut butters, grind your own flours from nutrient-packed grains, and even make hot soups.

There are even some blenders that heat the soups up for you while they blend.

What are you waiting for? Pull that blender out of its corner and get it in your corner again. For these and lots of other reasons, you’ll be really glad you did.

References:

1. https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf


2. http://www.aicr.org/reduce-your-cancer-risk/diet/elements_phytochemicals.html


3. https://www.nutritionmagic.com/foods/heres-hot-dogs-killing-speak/


4. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

Dennis Ahlgren is one of the writers on the Nutrition Magic Blog, a site that shares the best in health and wellness on the web. Dennis is a father and a longtime fitness nut. He’s passionate about nutrition and healthy living. “To me living is about really living. Being as active as possible for as long as possible.”

10 Huge Reasons You Should Use Your Blender Daily

What Happens to Your Body When You Eat 3-4 Dates Daily?

Dates is an extremely healthy sweet dark brown fruits originating from palm trees. They are full of dietary fiber, proteins, carbohydrates and plethora of vitamins and minerals, like vitamin B1, B2, B3, B5, A1 and C. Also they are a rich source of calcium, potassium, magnesium, manganese, copper and iron.

They provide a proper amount of nutrition, so you include in your diet. 3-4 Dates with milk early in the morning are a good start.

Health Benefits of Eating Dates Regularly

Lowers cholesterol

Date are free from cholesterol, and contain very little fat? Including them in smaller quantities in your daily diet can help you keep a check on cholesterol level, and even assist in weight loss.

Night Blindness

Consuming date daily helps in keeping the eyes healthy and also prevents diseases like night blindness. A paste of date leaves can be rubbed on and around the eyes or dates can be ingested orally to reduce night blindness.

Boosts Energy

They are rich in natural sugars like fructose, sucrose and glucose. They are perfect snack for individuals who need quick energy bursts. Many people including athletes eat dates before training or engaging themselves in activities that require high energy levels.

Promotes Digestion

If you soak a few dates in water and chew on them daily, your digestive system will behave itself very well. Plus it’s recommended for those who have trouble with constipation.

Healthy Heart

They are a rich source of dietary fiber which is essential for reducing bad cholesterol and total cholesterol levels. Dates are also a rich source of potassium which is linked to a reduction in heart disease and stroke.

Anemia

They have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength, while decreasing feelings of fatigue and sluggishness.

Dental Health

Dates contain fluorine, an important chemical element that inhibits tooth decay by removing plaque as well as strengthening the tooth enamel. Tooth enamel is made up of hydroxypatites which becomes resistant against tooth decay when it comes in contact with fluorine.

Intoxication

They are commonly used as a remedy for alcoholic intoxication. Dates provide quick relief and have a sobering effect in case you feel as though have consumed an uncomfortable amount of alcohol. They can also be used the following morning to prevent severe hangovers.

Strengthen Bones

Dates contain a high amount of calcium which strengthens and promotes healthy bone. Due to its rich calcium, it proves the best food to prevent osteoporosis. High potassium decreases the loss of calcium through the kidney.

Sexual Stamina

Date is known to increase sexual stamina. It must be soaked overnight in goat’s milk and grinded in the same milk day after. Cardamom and honey must be added to this mixture to prepare a tonic. This is very useful in increasing sexual endurance and sterility.

References:

–https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html

–http://www.healthbeckon.com/date-fruit-benefits/

–https://healthyfocus.org/12-health-benefits-of-dates/

–http://livelovefruit.com/amazing-health-benefits-of-dates/

Read More:

What Happens to Your Body When You Eat 3-4 Dates Daily?

Children consume half of daily sugar quota at breakfast – study

Children in England consume half their recommended maximum daily intake of sugar at breakfast, and by the end of the day have had more than three times the healthy limit, according to research from Public Health England (PHE).

The study, based on the annual National Diet and Nutrition Survey, found that on average children have the equivalent of three cubes – about 11g – of sugar before they go to school, mainly in sugary cereals, drinks and spreads. Despite this, researchers found that eight out of 10 parents believed their children’s breakfast was healthy.

PHE is launching a campaign to raise awareness of health problems linked to excessive sugar intake. It has developed an app that allows people to scan products’ barcodes to see how much sugar, saturated fat and salt they contain.

“Children have far too much sugar, and a lot of it is before their first lesson of the day,” said Alison Tedstone, PHE’s chief nutritionist. “It’s crucial for children to have a healthy breakfast, but we know the mornings in a busy household can be fraught. That’s why we’ve developed our Be Food Smart app, taking some of the pressure off parents and helping them to choose healthier food and drink options for their children.”

The recommended maximum daily sugar intake for four- to six-year-olds is five cubes of sugar, and for seven- to 10-year-olds it is six cubes.

The PHE study based on a representative survey of 1,000 people found that children under 10 consumed on average more than three times those quantities.

Sara Stanner, science director at the British Nutrition Foundation, said: “When analysing a number of breakfasts from families across England, we were concerned to see the high amount of free sugars and low amount of fibre in many of these.

“We know a healthy breakfast can make an important contribution to children’s vitamin and mineral intakes and its consumption has been linked to many positive health outcomes. There are plenty of healthier options available so we need campaigns like Change4Life to help busy parents make the right choices for their families.”

The Obesity Health Alliance, a coalition of more than 30 leading charities, medical colleges and campaign groups, also welcomed the move, saying online tools that allowed people to check sugar and fat in products could help parents and families make better food choices.

More than one in five children are overweight or obese when they start primary school, rising to more than a third when they leave.

Theresa May’s government was widely criticised in 2016 after it watered down previous commitments to place restrictions on junk food advertising and on unhealthy product placement in supermarkets.

Chef and healthy eating campaigner chef Jamie Oliver. Photograph: ITV/Rex/Shutterstock

The chef and campaigner Jamie Oliver accused ministers of letting down young people, and parents describing the childhood obesity strategy as “the same old bull [that] hasn’t worked for 20 years”.

As part of the strategy, the government is expected to bring in a sugar tax from April 2018, which will put up the price of sugary soft drinks. It has faced pressure from the soft drinks industry to reduce or scrap the levy.

The Obesity Health Alliance said it was important that the government pursued a robust obesity strategy. “The healthy choice isn’t always the easy choice, so it’s important that we have measures like the soft drinks industry levy and the sugar, salt and fat reduction programme to help create a healthier environment overall,” it said.

The PHE campaign will launch with television, digital and outdoor advertising and updated web content from Tuesday. More than 4.5 million free Be Food Smart packs will be given away to primary-age children and their families via schools and local authorities, and a roadshow will tour England from 9 January.

Children consume half of daily sugar quota at breakfast – study

5 Daily Brain Exercises For A Healthy Mind And Life

The improvement of health and life in general is achieved by regular exercise and a healthy diet. However, physical exercise tends to be far more emphasized and this leads to mental exercises being overlooked. Engaging in exercises that address each cognitive function of the brain is a good place to start when maintaining a healthy mind.

Memory

Memory loss is very noticeable. Trying to recall something and constantly forgetting is frustrating. Spending a few minute listening to an unfamiliar song and memorizing the lyrics is a good way to keep your brain occupied. Brushing your teeth in the morning with the non-dominant hand, dressing in the dark are also challenging activities that can be done as they help build new associations between different neuron connections of the brain.

Attention

Improving focus enables increased productivity. The brain gets distracted easily and loses focus especially if subjected to a constant routine. To stimulate the brain, change the morning routine and take different routes to work or school. This forces the brain to pay attention as the sequence of events is unfamiliar.

Language

Fluency, grammatical skills and vocabulary can be improved constantly. To challenge the brain, read material that differs from your normal area of interest. For example, reading the sports column instead of the usual business column exposes you to new words, and with the help of a dictionary, you can understand the context and practice in its use.

Visual-Spatial

Our interaction with the environment is largely through the eyes. To challenge the brain, take a mental note of where several items are located in a room and after leaving the room, recall where the objects were. After two hours, note down the objects and location to determine your retention level.

Executive function

Decision making is a fundamental skill. With video games, progression to the next level is wholly based on the real time decisions made. Play a video game and record your progress till you reach the end of the game.

Brain exercises cannot be used as a substitute to a healthy lifestyle but are a great complement, and with new dementia diagnoses every 4 seconds, all efforts must be put into keeping the brain healthy and sharp. It’s important to flex our brain power the older we get. As you implement these tips into your daily life, they will become habitual and second nature to you.

Meghan Belnap is a freelance writer who enjoys spending time with her family. She loves being in the outdoors and exploring new opportunities whenever they arise. Hydration and a healthy diet are essential to maintaining a healthy brain, as recommended by Billings Clinic. Meghan finds happiness in researching new topics that help to expand her horizons. You can often find her buried in a good book or out looking for an adventure.

5 Daily Brain Exercises For A Healthy Mind And Life

Half of fizzy drinks have more sugar in one can than adult daily limit

Half of the fizzy drinks sold in supermarkets have more sugar in one can than an adult should consume in a day, with ginger beer as the worst offender, research has found.

New research reveals that 55% of all the carbonated drinks on sale in shops from Aldi to Waitrose contain more than 30 grams, or seven teaspoons, of sugar – the limit that everyone over the age of 11 is encouraged to stick to.

The high sugar content of such drinks is even worse when it comes to children’s health. A typical 330ml can of almost three out of four (73%) of the 169 products studied contained more than the 24g (six teaspoons) of sugar which official advice says is the most children aged seven to 10 should have over 24 hours.

Ginger beer contains the most sugar, according to the findings, which are published in the journal BMJ Open. The average sugar content across the 21 different types of branded and non-branded ginger beers studied was 38.5 grams, or 9.6 teaspoons, and 81% of them contained more than the 30g adult daily limit.

“It is disgraceful that so many children can access these products, which contain such staggering amounts of sugar, far in excess of their maximum allowance for the entire day. It is therefore not possible to state that these drinks can be consumed as part of a ‘healthy balanced diet’, even though drinks companies claim [they] can be”, said Kawther Hashem, a co-author of the study and researcher for the campaign group Action on Sugar based at Queen Mary University of London.

Flavoured colas were the second most heavily sugared. All four of the types tested had more than 30g of sugar and the average was 37.5g, or 9.4 teaspoons. They were followed by colas, fizzy orange drinks and cream soda, all of which contained on average more than 30g of sugar per 330ml.

The lowest amounts of sugar were found in elderflower, dandelion and burdock, lemonade and ginger ale. Hashem acknowledged that some manufacturers had already started reducing the sugar content of their fizzy drinks in advance of the government’s bringing in its planned sugar tax on such products.

Last week Tesco announced that it was cutting the amount of sugar in its own brand drinks to less than five grams per 100ml, the level at which the new levy is due to kick in. Ministers hailed the move as proof that the introduction of the tax is prompting beneficial change.

Suntory have also pledged that they will do the same, which will affect brands such as Lucozade and Ribena.

“It will be no surprise to most people that soft drinks contain a lot of sugar, but it’s the sheer amount of sugar that will come as a shock to many,” said a spokeswoman for the Obesity Health Alliance, a coalition of charities and medical organisations. “Drinking just one can of ginger beer or cola, for example, would immediately take you over the daily recommended limit for sugar, and significantly over if you’re a child.”

Free sugars are simply “empty calories” which are “seriously endangering people’s health” and contributing to type 2 diabetes, tooth decay and obesity, she said. The alliance is encouraged to see manufacturers such as Tesco reducing the amount of sugar in their products and others pledging to do the same, she added.

Sarah Toule, head of health information at World Cancer Research Fund, said: “Over-consuming these high-calorie soft drinks with little nutritional value can lead to being overweight and obese, which can increase the risk of developing 11 common cancers in later life, including breast and prostate cancer.”

Half of fizzy drinks have more sugar in one can than adult daily limit

5 Reasons To Drink Cherry Juice Daily

If you’re looking an easy way to improve your health each day, then consider drinking a little cherry juice. Cherry juice comes in tart and black cherry, and both have excellent health benefits. While tart cherry juice is higher in anthocyanins, the black cherry juice is higher in vitamins A, and C. Black cherry juice typically has some added sugar, which is not great for your health so stick with no sugar added varieties. Cherry juice can be bought in bottles, frozen concentrates, and be mixed from a recipe in a blender. Cherry juice is number 14 in 50 of the foods that contain the highest oxidants, which makes it a great addition to your daily diet. But, if that’s not reason enough for you, below are five of the best reasons to drink it each day.

1. Sleep Aid

Forget about the sleeping pills, warm milk, or counting sheep. Cherry juice is the best way to get to sleep. It has a natural melatonin that acts as an antioxidant. It will not only get you to sleep; cherry juice will increase the time that you sleep, making sure you do not constantly get up during the night. In a medical study, people who drank eight ounces of cherry juice in the morning and eight ounces of cherry juice in the evening for just two weeks had increased their sleep time by 90 minutes. Cherry juice can regulate sleep and awake cycles as it improves the body’s circadian rhythms.

2. Reduces Joint Pain

Cherry juice can reduce pain in joints ten times much better than aspirin. This drink can reduce nitric oxide that causes osteoarthritis and rheumatoid arthritis, as well as gout. Some of the side effects of arthritis are kidney problems and gastrointestinal problems. In a medical study, 58 non-diabetic patients consumed two eight ounce glasses of cherry juice for six weeks and found that their arthritis flare ups had subsided. Inflammation can cause obesity, peripheral neuropathy, and heart disease.

3. Regulates Blood Sugar

The metabolic properties of cherry juice can improve blood and insulin levels. Because cherry ranks 22 on the glycemic index, they can help prevent a person from getting Type 2 diabetes. Cherry juice will not spike sugar levels, unlike many other sweet juices. Studies have proven that the anthocyanins found in tart cherries have been able to increase natural insulin production by 50 percent. The phytosterols in cherry juice can even reduce cholesterol levels in people with high LDL.

4. Keeps Hair and Skin Healthy

Cherry juice contains anthocyanins and beta-carotene that are important for keeping hair silky smooth and skin nice and supple. It also promotes healthy follicles that aid in hair growth. Not only will cherry juice make your skin look nice, but it will also slow down skin aging so that you will look younger longer. This drink is considered a great alternative for helping with many skin conditions including psoriasis. Anthocyanin is an active ingredient in many medications for liver disease. Cherry juice can protect your skin from cancer. Cherry juice is great for people who have acne problems.

5. Hydrates Your Body

During the winter and summer months, it is very important to keep your body hydrated. It helps to mix the cherry juice half and half with water to increase the effectiveness. Cherry juice is great to drink to replenish the body after exercising. The cherry juice will detoxify, energize the body, and has natural electrolytes. Forget the sports drinks.

These are just five of the best reasons to start drinking cherry juice each day. When you add this to your diet, you will likely begin to see even more benefits other than those listed here. And remember, if you can’t find any organic no-sugar-added cherry juice in your local store, you can substitute it for powder or capsule form.

Sources:

• “Anti-Inflammatory Properties of Tart Cherry,” Life Extension magazine


• “How Cherries Help Fight Arthritis,” Arthritis Foundation


• “Benefits Of Cherries: How That Tiny Fruit Can Help Your Health,” Huffington Post


• “3 Unbelievable Benefits of Tart Cherry Juice”, Prevention Magazine


• “13 Best Benefits Of Black Cherries For Skin, Hair And Health”, Style Craze


• “9 Benefits of Tart and Black Cherry Juice”, Health Maxed magazine


• “5 Health Benefits of Tart Cherries”, Men’s Fitness magazine


• “Cherry Consumption and the Risk of Recurrent Gout Attacks,” NCBI


• “Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study,” NCBI


• “7 Ways Cherry Juice Benefits You”, Healthline

5 Reasons To Drink Cherry Juice Daily

This Simple Daily Tip Can Improve Your Health And Jumpstart Weightloss

What we all should be doing first thing in the morning

A simple, cheap and effective way to jump start your metabolism, weight loss and improve your health

What if I told you that by doing this every day, making it part of your morning routine just like brushing your teeth, would help you to lose weight, flush out toxins, hydrate your body and skin, improve brain function, give you more energy and decrease your appetite, would you do it?

Drinking water upon rising in the morning can have huge health benefits!  Some people call it water therapy and has its origination in Ayurvedic medicine.  It is purported to help with numerous diseases such as cancer, asthma, high blood pressure, arthritis, diabetes and migraines.

To reap the benefits, drink the water upon waking (ideally 45 minutes before you eat) and make it part of your morning routine.  Most us are walking around in a dehydrated state. So, start your day off the right way!

Ideally filtered water that is void of chemicals and fluoride is best.  I personally like the Berkey filter system as this is affordable for many instead of a whole house system.  Most water pitchers are ineffective for removing most of the chemicals in our water but there are a couple good ones out there such as the “Clearly Filtered” pitcher.  But even if you don’t have a water filter system, it does not mean you should not drink up.

For most people 16 oz. of water in the morning is the right amount. Others say to drink double this amount. This may be a lot of water to consume for most people first thing in the morning.  My suggestion would be to start out with 8 oz. and slowly work your way up to the higher amount and see how you feel. Moderation is key as too little or too much water is never a good thing.

The 8 glasses filled with 8 oz. of water is a myth and no science behind this reasoning.  Another simple rule is to divide your body weight in half and drink this amount in ounces. But if you are a large person, this may feel like you are spending your day drinking water!

Instead focus on getting that glass of water first thing in the day and then add in water, herbal teas, fruits and vegetables during the day.  If your urine is very pale yellow throughout the day, then you are hydrated. If it is a bright yellow to orange, drink up!  Riboflavin, a B vitamin can make your urine a bright yellow.

Benefits to drinking water first thing in the morning

It can jump start your metabolism

 It can increase your metabolism by 24% for the first 90 minutes after consuming that glass of water. Another study showed that it can increase your metabolic rate by 30% for the next 40 minutes after the water is consumed.

Hydration

 This is more important that you think.  When dehydrated, we may experience brain fog, lack of energy and metal clarity.  Hydrating in the morning can increase the flow of oxygen which is energizing.  Hydrating will also help the skin to look younger.

Flushes out toxins

Support your kidneys by helping them to flush out toxins and give your body the water it needs first thing in the a.m.  Speed up the detox process by adding a tablespoon of lemon juice to your morning water.  This is best done prior to brushing your teeth in the morning as the film on your teeth will protect the enamel from the acidity in the lemon juice.

Support brain health

Your brain tissue is 75% water.  Not having enough water can make you feel tired, drained and can cause mood swings.

Prevent you from overeating

Just by drinking water you feel full.   Studies show that those who consume water before every meal lost an average of 4.5 pounds over a three-month period.  That’s with no dieting, not changing your eating habits-just adding in water.

Less colds and Flu

Staying hydrated helps to maintain the health of your lymphatic system which also affects how your body fights off infection.

If you are looking for a simple, cheap and effective way to improve your health and stimulate weight loss, then this is it!

Sources

Bauman, E. & Friedlander, J. (2014) Therapeutic Nutrition. CA: Bauman College.

Carroll, A. (8/24/15) No, you do not have to drink 8 glasses of water a day.  http://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-glasses-of-water-a-day.html

Clinical trial confirms effectiveness of simple appetite control method

How Toxins make you fat

Water induced thermogenesis

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

This Simple Daily Tip Can Improve Your Health And Jumpstart Weightloss

Why You Should Drink Carrot Juice Daily? How to Make Your Own?

Carrot is a root vegetable that is eaten in almost every home and usually orange in color. The characteristic color of carrot is produced by beta-carotene and lesser amounts of alpha-carotene. It also consists of lutein, zeaxanthin and gamma-carotene. Carrots are a rich source of vitamin A, B, K, C minerals and fiber. Carrot is one of the best juice ingredients. It not only tastes good, but it also has so many health benefits and is highly cleansing.

Delicious Carrot Juice Recipe

Ingredients:

2 cups water
2 cups carrots, roughly chopped
1 tbsp fresh lemon juice
1 tsp fresh ginger, peeled
3⁄4 cup ice cubes

Directions:

Add all ingredients and blend it.

Enjoy.

Health Benefits of Drinking Carrot Juice

Prevents Cancer

Eating antioxidant-rich foods helps in fighting against these free radicals and thereby preventing the possibilities of the development of cancerous cells. Studies reveal that carrots juice is great sources of Vitamin A, Vitamin C and Vitamin B, which collectively help in the fight against free radicals.

Protects Brain Health

Carrots and carrot juice benefits brain health by helping to prevent against Alzheimer’s disease, improving memory, and defending against other types of cognitive decline. This is due to carrot’s ability to lower oxidative stress in the brain that can weaken nerve signaling capacity.

Increases Metabolism

Phosphorous in carrot juice boosts the body’s metabolic rate, ensures optimal use of energy in the body, and decreases pain after a workout. Carrot juice contains a large amount of vitamin B complex, which helps in breaking down glucose, fat, and protein. It helps in building muscle and increasing metabolism, thus helping in weight loss.

Cleanses The Liver

Carrot juice can cleanse and detoxifies the liver. The regular consumption of this tasty juice can help in releasing toxins from the liver. The bloodstream cannot rid the body of toxins and bile through the kidneys. They have to be ejected from the skin. Carrot juice aids this process and ensures that the harmful bile is removed from the body.

Prevents Aging

The beta-carotenoid in carrots instantly turns into vitamin A once it enters the body. Therefore, drinking carrot juice can help in reducing cell degeneration, and it can also slow down the aging process.

Control Cholesterol & Blood Sugar

Carrot juice works like a miracle in maintaining cholesterol and blood sugar levels, thanks to its potassium content. It is low in calories, and sugar content, and the essential vitamins and minerals present in it collectively work to prevent diabetes.

Treats Macular Degeneration

Drinking carrot juice regularly can help elderly people avoid the risks of macular degeneration. Carrots are rich in beta-carotene, which splits itself via an enzymatic reaction that leads to the formation of provitamin A.

Strengthens the Bones

The vitamin K present in carrot juice contributes in the protein building process of the body. Aside from that, it also supports the binding of calcium, that can result in faster healing, especially if you have broken bones.

Sources:

–http://www.carrotmuseum.co.uk/healthbenefits.html

–http://sunflower-press.com/benefits-of-juicing-carrots/

–http://www.juicerselect.com/carrot-juicing.html

Also Read:

Why You Should Drink Carrot Juice Daily? How to Make Your Own?

7000 Studies About Turmeric – Why You Should Use This Spice Daily

Turmeric has become more and more popular day by day.This powerful spice has an impressive list of benefits and medicinal uses, it’s especially well known for the antioxidant content and the anti-inflammatory properties.

It’s highly recommended to use turmeric every single day, want to know why? Have a look at this list, health benefits of this amazing spice that are based on studies:

1. Improves brain function


2. Reduces the risk of skin and prostate cancer


3. Good for your eyes


4. Fights obesity


5. Boosts metabolism


6. Treats arthritis and joints pain


7. Liver cleanse


8. Benefits to people with Parkinson’s disease


9. Boosts immune system


10. Cures depression and stress


11. Treats sleep disorders


12. Cures Psoriasis


13. Prevents stomach ulcers


14. Cures acid reflux


15. Lowers risk of heart disease


16. Good for your skin


17. Boosts energy

Many experts are looking into turmeric to treat the health ailments, it’s also widely used as a natural remedy. Is there any reason you don’t use it? Actually, it’s simple to include turmeric into your daily diet, here are some different ways you can try:

1. Turmeric Kefir

You can keep it as simple as possible, just added a teaspoon of turmeric powder to kefir and drank it. If you want to make it more delicious, try this recipe: Turmeric Ginger Brew Kefir Soda.

2. Turmeric Smoothie

To make this tasty smoothie, you have to prepare

• 2 cups frozen pineapple,


• 2 tablespoons of coconut flakes,


• 1/2 cup almond milk,


• 1 teaspoon turmeric powder,


• 1 teaspoon Maca root,


• Black pepper to taste.

Blend all these ingredients in a blender, done.

3. Turmeric Golden Honey

This recipe is from Seekingfit.com:

Blend 1 tablespoon turmeric powder with 100 grams raw honey in a blender, then keep the mixture in a glass container.

This turmeric golden honey is said to treat many health problems effectively:

• Drink it according to this instruction to cure a common cold, cough, and other respiratory diseases.


• It improves your skin condition and treats the skin issues, use it as your face mask.


• It’s also effective to control your blood pressure.


• For enhancing the immune system and fighting against the illnesses, take a tablespoon of it every day.

Turmeric Juice

You can make this green turmeric juice easily.

• 1 cucumber


• 2-3 carrots


• 1 lemon


• A piece of turmeric

Juice all the ingredients and enjoy your green juice.

Turmeric Tea

You can simply chop up turmeric and add it to your teas. Or try these recipes: 5 Turmeric Tea Recipes To Try.

Sources: ncbi.nlm.nih.gov, onlinelibrary.wiley.com,  vanderbilt.edu, ncbi.nlm.nih.gov,
sciencedirect.com,  medical-dictionary.thefreedictionary.com

Related Reading: 6 Side Effects of Turmeric That You Should Know

7000 Studies About Turmeric – Why You Should Use This Spice Daily

7 Reasons why You should Include more Squash into Your Daily Diet

Squash indicates an extensive diversity of vegetables which are popular  in many parts of the world.  There are many types of squash, they are zucchini, pumpkins or courgettes. Back to the past, squash was believed to be originated from America around 10,000 years ago. It played the same role as corn or beans in the American culinary culture. What’s more, when Spanish and Portuguese explorers set foot in the New World, they brought squash along with them around the world, which brought about the huge squash’s popularity. More than a cooking ingredient, squash can also serve as a herbal medicine for various health ailments. The flexibility of using squash in cooking and its various heath-supporting benefits have encouraged scientists to carry out more research. Following are top 7 outstanding health benefits of squash which may prompt you to add it more into diet.

1. Neural Tube Defects

One of the very first benefits of squash that any woman should be aware of is lowering the danger of neural tube defects remarably.  This effect is derived from squash’s abundant source of folate. In fact, there is a close link between folate consumption and infant’s neural health development. One research focused on analyzing the information from over 23,000 women. The report revealed that a higher consumption of folate during the very first stage of pregnancy could lead to the reducetion in neural tube defects.

2. Immune System

When it comes to benefits of squash, many people refer to its ability to improve immunity health. Many nutrients in squash are necessary for a healthy immune system. That’s a good explaination for the fact that eating more squash can effectively support immune system. It is highly certain that vitamin C can positively influence your immunity and so can other antioxidants. To specify, the antioxidant compounds’ power are strong enough to prevent hazardous effects of free radicals which are the origin of certain health problems. For instant, free radicals are able to cause premature aging or even cancer. Furthermore, the number of carotenoid phytonutrients in squash also makes a great contribution to a stronger immune system.

If you are looking forward for other natural medicine for immune system health, you can consult help from: Health Benefits of Cantolouge and Health Benefits of Wheat Germ.

3. Lung Health

Another benefits of squash are involved in lung health improvement. You may not know but one of vitamins existing in the most considerable amount in squash is vitamin A. And this type of vitamin is associated with emphysema. Moreover, vitamin A is really beneficial for ones with consistent exposure to carcinogens including cigarette smoke, to limit unwanted consequences in your lungs. Additionally, some carotenoids in squash such as beta-cryptoxanthin, might help with reducing the risk of lung cancer well.

4. Visual Health

Fictional as it might sound, the amount of vitamin A in squash might outnumber what you need for a day. It is proved that squash can provide over 400 percent of an ordinary person’s daily requirement. As a result, it is reasonable to say that one of top health benefits of squash is to improving visual health. In fact, beta-carotene in squash plays a key role in transformating into vitamin A of which your eyes are in need for better fuction. Moreover, the appearance of lutein and zeaxanthin in squash is an ideal addition when it comes to eye health. Both of them are super beneficial for the eyes.

5. Cardiovascular Health

The perfect combination of some essential minerals in squash can lead  to benefits of squash on your cardiovascular health. In fact, potassium and magnesium is essential for relaxing your arteries and blood vessels. Therefore, your heart may suffers from less pressure and more blood flows to it. Not only heart but also other body parts can also benefits a lot from blood circulation improvement. Additionally, the rich source of fiber in squash can also reduce cholesterol levels as well. Thus, you are away from various problems, from stroke to atherosclerosis…  Folate is another nutrient that also takes part in squash’s benefits on heart health. Particularly, folate can have powerful impacts on preventing the accumulation of bad homocysteine that may trigger the danger of heart disease.

6. Weight Loss

Providing a low level of calories and fat, squash is a potential substance for weight loss. In other words, among top squash health benefits is to accelarate weight loss process. In addition, its abundant source of fiber will suppress your appetite as well as imcrease your fullness, which can decrease the amount of foods you consume. Fiber is also essential for a better metabolism which aids the fat-burning process.

7. Diabetes

The proper function of metabolism is necessary for controling diabetes. Interestingly, due to a variety vitamins B-complex in its content, one of the best health benefits of squash is to facilitate the metabolism. Furthermore, pectin in squash may contribute to blood sugar regulation. It also plays a key role in making sure that glucose and insulin activities are smooth inside your body, which is really important for many other organs.

In conclusion, squash is a wonderful food which can support your health a lot. Normally, most of us can well tolerate squash consumption, which means that you can all profit from squash without worries. However, in some special situation, you had better pay attention to its use because there might be some unwanted consequences. Particularly, squash is not good for people going down with hypertension due to its capability of lowering blood pressure. As a result, squash may trigger an extreme drop in the blood pressure, which puts their life in danger.

Source:

https://wikihomenutrition.com/squash-health-benefits/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

https://www.ncbi.nlm.nih.gov/pubmed/17368323

More by Jenny Heth:

7 Reasons why You should Include more Squash into Your Daily Diet

Alzheimer’s Patient Reverses Symptoms by Applying Coconut Oil On A Daily Basis

Carolyn, the devoted daughter of an 88-year-old women who has Alzheimer’s recently decided to take charge of her mother’s care. The almost immediate results she saw were drastic and inspiring.

Additionally, the simple change she implemented in her mom’s life is available for any family struggling and suffering from Alzheimer’s to try for themselves.

Her mother spent the last seven years in a nursing home. As the years wore on and her mother’s condition deteriorated, Carolyn started to worry that her mother was being neglected and potentially abused.

Carolyn decided it was time to make a change and take matters into her own hands. She removed her ailing mother and devoted herself to being her mother’s full-time primary caregiver. On February 14, 2016, Carolyn made the hardest and probably the most important decision for her mother and removed her from the toxic nursing home environment and took her home to care for her.

While in the care of the nursing home, Carolyn’s mother was diagnosed with stage 6 Alzheimer’s. Stage 6 is also known as the “severe decline” stage. In stage 6 most patients need help with day-to-day life activities and near constant supervision. For the last two years, Carolyn’s mother struggled to speak and did not remember people, names, faces, and words. Reading had become almost impossible for her mom due to her memory issues. Communication was becoming a real struggle for Carolyn’s mother.

Coconut oil, the wonder drug

Carolyn had read about and was familiar with the benefits of coconut oil. Immediately after her mother’s liberation from the nursing home, Carolyn started liberally applying coconut oil. She would do this twice a day, after bathing in the morning and again at night before bedtime.

Within 5 days she started noticing an immediate and drastic improvement in her mother’s condition. Her mother started remembering people and names she hadn’t in years. She was able to communicate again. Carolyn was amazed when her mother was able to read, out loud, a Bible storybook and only struggled with a couple of words.

Alzheimers and coconut oil, science backs it up

These results may have been shocking, but they are no surprise given the results of a recent Spanish clinical trial. In December 2015, a clinical trial was published on the effects of coconut oil being used to treat patients who have Alzheimer’s.

The study included giving 40 ml, approximately 2.7 tablespoons, of coconut oil a day to one of two control groups. Both control groups were made up of people of varying ages and genders in various stages of Alzheimer’s. One control group received the coconut oil and the other did not.

The study concluded that there was a statistically significant increase in test scores demonstrating improved cognitive status in the control group that received the coconut oil. The study clearly demonstrated the potentially powerful positive effects of coconut oil on patients struggling with Alzheimer’s.

In addition, a US study currently being conducted in Florida is scheduled for publication in late 2016. The health, wellness, and Alzheimer’s communities are eagerly awaiting those results.

Big Pharma doesn’t welcome the idea

The pharmaceutical industry is the one industry that stands to lose the most if the new studies collaborate Spanish study findings. Alzheimer’s disease affects millions of seniors and is a rapidly increasing disease. Pharmaceutical companies have been working for years to develop a vaccine but to date have come up empty handed. Pharmaceutical companies may be left out in the cold if the connection between coconut oil and cognitive ability increase in Alzheimer patients is proven.

For Carolyn and her mother there is no doubt that coconut oil has made a huge impact in their daily lives. Carolyn and her mother are enjoying this additional time together, their newfound freedom, and their ability to communicate with one another.

Sources:      

http://healthimpactnews.com/2016/88-year-old-woman-recovering-from-alzheimers-and-diabetes-using-coconut-oil/

http://healthimpactnews.com/2015/study-coconut-oil-improves-cognitive-functioning-in-alzheimers-patients/

Looking for a way to shed some pounds or live a healthy, happy lifestyle? Join my ThinForever program here. 

If you enjoyed reading this post, don’t forget to connect with me on Facebook or Google+ or  download my FREE Book “Amy’s Home Kitchen”. It is packed with my family’s favorite healthy, clean and delicious recipes. 

Alzheimer’s Patient Reverses Symptoms by Applying Coconut Oil On A Daily Basis

10 Remarkable Reason to Drink Lemongrass Tea Daily! How to Prepare it?

Lemongrass grows wild in Southeast Asia and Africa. The native people of these countries have been using it for its medicinal purposes since ancient times. One of the primary reasons why so many people swear by the power of lemongrass tea is for its help in curing insomnia and calming the body down.

How to make Lemon Grass Tea

Ingredients

-2 lemongrass stalks
-A pinch of ground cinnamon
-Honey or sugar to sweeten (optional)
-Boiling water
-1 tea bag
-Juice from ½ lime

Method:

1. Cut off the root end of the lemongrass stalk and remove any of the any dry outer leaves. Gently bruise the base of the stalk with a rolling pin.

2. Tie the lemongrass in a knot and place in a cup with cinnamon and sweeteners if using.

3. Pour in the boiling water. Add a tea bag and remove as soon as the water is golden brown.

4. Add lime juice to taste and serve with a lemongrass stirrer.

10 Reason to Drink Lemongrass Tea Daily

Insomnia

Lemongrass tea aids in calming the muscles and nerves which helps in inducing deep sleep. Many study shown that lemongrass tea has sedative and hypnotic properties which help in increasing the duration and quality of sleep.

Anti-Cancer Properties

It has been found that 1 gram of lemongrass contains enough Citral to prompt cancer cells to commit suicide! Citral has been shown to cause apoptosis (self destruct) in cancer cells.

Anti-Oxidants

Lemongrass tea help our body to clean toxic to clean our whole body of the toxic compounds present in foods, these types of harmful toxins can be quite damaging to the entire body therefore a good cup of herbal tea can help eliminate these types of toxins from the system.

Helps Digestion

Lemongrass tea promotes healthy digestion. It has antiseptic compounds that effectively kill bad bacteria and parasites in the digestive tract and repopulate the good bacteria in the colon.

Lowering Fever

Lemongrass is also known as the ‘fever grass’, its anti-pyretic and diaphoretic effect of lemongrass is extensively used in Ayurvedic medicine for curing fevers by inducing sweating.

Reduces Arthritis Pain

It has anti-inflammatory and pain-relieving properties that helps us to treat arthritis, rheumatism, gout and joint pain. Its anti-inflammatory properties help suppress the activity of cyclooxygenase-2, an enzyme involved in inflammation that causes pain, especially in joints.

Lowers Cholesterol

The anti-atherosclerosis properties of this herb prevents the intestine from absorbing excess cholesterol. Additionally, it helps oxidate bad cholesterol (LDL) in the blood, indirectly preventing the build-up of plaque in the arteries.

Improves Eye Health

Lemongrass tea can assist you to keep the eyes in optimal health, since it includes vitamin A. Vitamin A not just performs a crucial role within your defense mechanisms, but it also performs a crucial role within your eye health as well.

Fights Depression

The antidepressant properties of lemongrass help treat depression. It activates the release of serotonin, a chemical in the brain that combats depression. Lemongrass relieves anxiety, boosts self esteem, uplifts spirits, gives confidence and improves mental strength.

Sources:

1) http://www.lemongrasstea.org/

2) http://www.top10homeremedies.com/kitchen-ingredients/top-10-health-benefits-lemongrass.html

3) http://finest-herbal-tea.com/2010/04/the-benefits-of-lemon-grass-tea/

Also Read:

10 Remarkable Reason to Drink Lemongrass Tea Daily! How to Prepare it?

7 Proven Reasons to Eat Blueberries Daily

Blueberries were an important part of the Native American diet for hundreds of years. They have a sweet taste when mature, with variable acidity. Mostly good things come in small packages — and that’s especially true for the blueberry. Blueberry contain highest antioxidant levels out of any fruit and possesses a number of different nutrients that can power your brain and body.  Anthocyanin, which gives these berries their blue hue, is a powerful antioxidant.

Nutrition Value

Blueberries are an excellent source of Vitamin A, B, C, E and are high in manganese, potassium, zinc, copper and iron. Vitamin C is necessary for growth and development of tissues and promotes wound healing.

The health benefits of eating blueberries

Boost the Brain

Blueberries contain high amount of phenols, particularly gallic acid, known as neuro-protective agents which protect our brains from degeneration, neurotoxicity and oxidative stress. Blueberry also slowed cognitive decline and improved memory function. Antioxidants in blueberries that protect the body from oxidative stress and reduce inflammation.

Improve Heart Health

It is found that eating blueberries, may reduce the risk of heart disease in women, due to their high content of anthocyanins. Anthocyanins are flavonoids, which may help to counter the buildup of plaque and improve heart health. Eating three or more servings a week of blueberry or strawberries may reduce their risk of heart disease.

Improve vision

Blueberry improve our vision, its extract, high in compounds called anthocyanosides, has been found to slow down vision loss. They also prevent or delay all age related problems like macular degeneration, cataract,myopia and infections, particularly those pertaining to retina, due to their anti-oxidant properties.

Prevent Cancer

Blueberries is excellent remedy for colon and liver cancer as it contain certain compounds like Pterostilbene and Ellagic Acid which, in harmony with Anthocyanin and other antioxidants like vitamin-C and copper, can do miracles to both prevent and cure cancer.

Boost Immunity

Blueberries boost our immunity naturally. They are rich in vitamins C, A, E and B complex. They also contain iron, selenium, copper and zinc. They are loaded with antioxidants and possess antibacterial and antiviral properties? Even the blue shade of blueberry contain bioflavenoid and antioxidant rich anthocyanin. All of these qualities of blueberry will boost our immunity and help keep colds, infections and cancer causing free-radicals at bay.

Delays Aging

Blueberries are the best antioxidant-rich food in the world, eating them daily to delay the aging process. Antioxidants can slow down the aging process by neutralizing free radicals in your body. They also rich in anti-inflammatory properties which protect our body’s cells from aging and keep our skin looking young.

Strong Bones

Blueberry are a great source of vitamin K, which functions in retaining calcium in the bone matrix. Sufficient vitamin K consumption may also reduce urinary excretion of calcium. One cup of blueberries contains 36% of the daily recommended value of vitamin K.

Sources:

– http://www.top10homeremedies.com

– https://draxe.com

– http://www.vegkitchen.com

Read:

7 Proven Reasons to Eat Blueberries Daily

seven Personal Improvement Tips to Increase the High quality of Your Daily life

How do you boost your daily life? You can emphasis on external issues if you want. Perhaps your existence will be better if you moved into a various apartment. Possibly a new job is your crucial to a better life. There is no shortage of folks who have tried to boost the quality of their life by way of pursuing relationships. However, there is a issue with all of this. Any time you concentrate on changing the external, at least a portion of what you are shifting is beyond your control. You may not find an apartment to rent that you can afford. A new job may not be offered to you, and there is no way of knowing of guaranteeing that the feelings of another particular person match yours, let alone no matter whether or not your life will be much better. Ultimately, the only factor that you can do that is assured to increase the high quality of your existence is to function on your very own private advancement.

1. Dedicate an Hour of Productive Time Each Day to Oneself

What do you feel when you read through the phrase ‘me time?’. Do you consider of time on the sofa binge viewing your favorite television demonstrates, or time you invest in some other form of self-indulgence? Pampering by yourself is definitely great. It can enhance your state of thoughts and increase your outlook. If you are performing this, there is no reason to end, but have you deemed working in an hour of time every day that you dedicate to doing productive issues to improve oneself? You can use that time to read, set ambitions, or merely organize your life.

2. Compose Down One Goal to Focus on Each Month

At the end of each and every month, make setting a aim for the following month a priority. Then, decide what it is that you will do every single day to operate towards that aim. For instance, if you want to read far more, focus on getting through ten pages each and every day. If you want to organize your home, give yourself the goal of focusing on one living room each and every week. This will give you a positive accomplishment to focus on at the end of the month, and give you the energy to find something else to do for the next month.

3. Overlook About Resolutions. Focus on A single Constructive Notion For The Year

Odds are, you’ve burned through hundreds of resolutions every 12 months, and for the most part, none of them have truly resulted in any optimistic modify in your lifestyle. Worse, you may even feel worse since you haven’t reached the objectives that you set at the beginning of the yr. So, what would happen if you eschewed the notion of resolutions altogether? What if you replace resolutions with a positive idea that you could focus on throughout the 12 months. For example, you could focus on getting of services to other individuals or creating my spirituality. If this sounds like this would function for you, attempt discovering a relevant quote that you can use as your affirmation.

4. Prioritize Finding out

You might not be sure of what you need to do to increase oneself as a person and increase your high quality of lifestyle. Need to you operate on your physical wellness and brain exercise, try out to earn that up coming promotion, or concentrate on your spirituality? It can be challenging to tell. However, there is one particular location on which you will never regret focusing. If you make studying a priority, your results can only be positive. You can make learning a priority by going back to college, or just turning out to be a more curious person.

5. Move a Minor Much more

Treating your entire body a little much better, incorporating some motion to your daily life, and focusing on your bodily wellness are great techniques to boost your lifestyle. Some folks attain this by setting objectives to shed a specific sum of bodyweight or by reaching some objective, this kind of as operating a 5k, or currently being able to trek up a mountain. The only problem with this is that it can really feel like failure if you really don’t reach your aim. What if you enhanced your life by merely turning into more and a lot more active each and every day, every week, and each month? You could incrementally edge yourself in direction of bodily well being with out dealing with the chance of setbacks due to disappointment and failure.

6. Commence a Journal

“Write.” If you’ve ever read the novel Push by Sapphire, or watched the movie based mostly on that guide ‘Precious’, you know that this basic instruction provided to the title character represented some thing existence modifying. Yes, precious is a fictional character, but the book represents what the electrical power of literacy and creating can do for anyone, no matter exactly where they are. Now, think about what trying to keep a journal can do for you on your spiritual and emotional journey.

7. Pursue Some thing That Has Usually Interested You

Everyone ought to have interests. Following all, it is our hobbies, interests, and passions that really make us special. However, these are the things that can also assist us find our tribe and then relate to that tribe in methods that we considered have been unattainable. Produce your interests, and you will always be your very best companion.

Personalized growth will take a great deal of effort, and you might not be ready to apply all of these suggestions to your existence correct away. In fact, you might not want to apply these ideas at this point. Hopefully, you are ready to focus on at least one or two as a way to increase the quality of your life, and increase oneself along the way.

seven Personal Improvement Tips to Increase the High quality of Your Daily life

Five Mobile Habits That Will Adjust Your Daily life

If only I had a device in my pocket that had the solution to virtually any question…Oh, wait, I do: it’s my telephone.

The cellphone in your pocket used to only be in a position to make calls. Now, this gadget connects with your social networks, provides you entry to emails, opens up the world broad net and makes it possible for you the chance to avoid speaking to a person and opt to send a text message as an alternative.

This marvel of technology provides an amazing capability for connectivity. Personally it is also decreasing the high quality of my lifestyle, and last yr I made the decision to do anything about it.

Turn off notifications: This is very essential. End letting every notification distract you when you seem at your phone. These notifications create a heightened level of anxiety, which has adverse results on your mental and bodily overall health. The term for this anxiousness even has a title: FOMO, or concern of missing out. When you seem at your phone and see 5 notifications waiting for your focus on social networks, fourteen emails needing your response and other issues demanding your concentration, you really feel an insanely powerful impulse to seem. These notifications are creating an surroundings in which you are either distracted by the act of seeking or you are feeling anxiety from FOMO.

Really use your cellphone as a cellphone: This is radical, I know. Select up your phone and commence calling men and women. Prior to you send that up coming e mail or text, request your self, “Would I be more productive if I referred to as this person?” Calling, rather than texting and emailing, normally builds stronger relationships. Even though text, email and social media messages are usually a lot more handy, they may possibly not create the prolonged-phrase connections that you are in search of.

Putting these guidelines into practice will have a lot more than a single constructive affect on your daily life. You will be far more pleased, involved and recharged. You will also be just as linked, only in a a lot more meaningful way. It’s tempting to want to make each and every moment of each and every day the most digitally connected second of your existence, but—for your happiness, well being and sanity—sometimes you require to just put down the telephone.

If you are looking for a resource to learn how to unplug a buddy of mine, Alexandra Samuel, wrote a excellent piece above on HBR that will support – The Appropriate Way to Unplug While You’re on Vacation  

Five Mobile Habits That Will Adjust Your Daily life

Balancing Daily Protein Consumption Across Meals Increases Muscle Protein

Though we’re a long way from New Year’s resolutions, summertime occasionally motivates us to commence exercise programs (with apologies to our readers in the winter of the Southern Hemisphere). The length of daylight and time for vacations look to prod several of us to get outdoors and break a sweat much more usually. As a outcome, you may possibly also be thinking much more about your nutrition.

For example, we all know that consuming protein is needed to develop muscle mass. But how a lot?

In the U.S., the recent recommendation is for .8 grams of protein daily for every single kilogram of your physique excess weight, or .36 g/pound. That is about 71 grams a day for the average 196-pound U.S. guy, or 60 grams for the common 166-pound U.S. girl (typical weights for U.S. adults ages 20 and up  – yes, I’m stunned they are so substantial – are from this report).

Nevertheless, some physicians and physiologists find this to be an underestimate of what we really require. The reason is that the so-known as advised day-to-day allowance (RDA) is primarily based on the minimal needed to prevent the reduction of lean entire body mass. So, the average grownup may possibly require more than 60-70 grams of protein per day. In truth, the sum required by elderly people is even higher than that of individuals most commonly studied dietary topics: university-aged men.

Robert R. Wolfe, Ph.D., now director of the Center for Translational Analysis in Aging &amp Longevity at Texas A&ampM University, gave this kind of a concise argument with colleague, Susan L. Miller, Ph.D., in this 2008 viewpoint piece in JAMA. They argued then that the RDA ought to truly be renamed the minimal every day necessity, a term previously utilised for other nutrients, to reflect that higher amounts are more meaningful for the common adult. Subsequent work has suggested that these numbers ought to be raised anywhere from twenty% to 50%.

But, I know – I’m not assisting you with your very own dietary targets. What does this all mean?

30 grams of protein at every meal

Consuming a meal with 30 grams of large-high quality protein has emerged as the average consensus from studies created to maximize muscle protein synthesis across folks of a variety of ages, entire body mass, and action amounts. So that would be 90 grams a day for most of us.

But most Americans really don’t split their protein intake equally across their three meals. Do you? The vast majority of us tend to consume about three times a lot more protein at dinner than we do for breakfast.

A mix of large-quality proteins for breakfast may quite nicely be great for your muscle groups. (Photograph credit score: Wikimedia Commons, user Rjh1962)

In a new paper published in the Journal of Nutrition, researchers asked a easy query, assuming that a complete of 90 grams per day would be ideal: Would human subjects make a lot more muscle protein if their optimum intake was evenly split across the 3 meals when compared with common protein intake patterns skewed towards a protein-heavy dinner?

The review was performed with a group of five guys and three girls between ages 25 and 55. The topics were physically lively, but not athletically skilled, averaging 32% physique unwanted fat and with an common entire body mass index in the regular range. 

The research team was led by Douglas Paddon-Jones, Ph.D., at the University of Texas Health care Branch in Galveston and Donald K. Layman, Ph.D., at the University of Illinois at Urbana-Champaign, and the paper’s principal author was Madonna M. Mamerow, Ph.D., a postdoctoral investigation fellow at UTMB-Galveston.

Paddon-Jones and colleague, Blake Rasmussen, Ph.D., initially proposed in 2009 that the even ingestion of protein at each meal could reduce aging-associated sarcopenia, the progressive three-eight% loss of muscle that we inevitably encounter with each decade after age thirty. This is the 1st research testing that hypothesis in young and middle-aged adults.

Generating sure any findings had been due to diet program alone

While the sample size is fairly small as in contrast with drug trials, these kinds of dietary scientific studies demand intense participant dedication in adhering to stringent diets, getting multiple blood draws in two 36-hour inpatient hospital stays, and a number of muscle biopsies – a complete of twelve, across the two phases of the review.

But these smaller sized studies permit problems to be quite tightly managed, and it’s well worth taking a second to examine how the researchers minimizing any confounding variables. Every topic obtained both diet plans for 7 days with a 30-day washout time period in between the two. A single was, as I explained earlier, a roughly even 30 grams of protein at each and every meal. The skewed diet plan consisted of ten grams at breakfast, 15 grams at lunch, and 65 grams at dinner.

These diet programs have been a combine of foods with substantial-top quality protein and not any sort of protein supplement.

Muscle protein synthesis was measured by injecting the participants with a specially-tagged version of the amino acid, phenylalanine, waiting 24 hrs, then taking samples of one of their thigh muscle tissues. The researchers did this metabolic research on the very first day and then yet again soon after the volunteers invested seven days on the diet plan.

To guarantee that any adjustments were due to the diet regime alone and not muscle restore following physical exercise, the participants had been instructed to keep away from strenuous physical action for the three days preceding each and every metabolic study. But the volunteers have been permitted a thirty-minute, reasonable-intensity treadmill stroll for the duration of each and every inpatient remain to avoid any artificial problem with 36 hrs of comprehensive bedrest for the metabolic examine.

The researchers identified that muscle protein synthesis averaged 25% larger when participants ate the evenly-divided protein diet regime than when on the diet plan skewed toward a protein-rich dinner. The big difference was even observed as early as the breakfast meal in which 10 grams was eaten on the skewed diet and thirty grams on the even diet regime. Most noteworthy was that this benefit of the evenly-divided protein diet program persisted right after 7 days, suggesting that the physique does not simply accommodate to the steady protein consumption.

Once more, even though a modest study with eight participants, the analysis design and style benefitted from the power of using every single participant as their personal management considering that every single was subjected to both diet programs, thirty days apart. The technical factors of the research appear to be extremely well executed as evidenced by the really little statistical variability in the measurements–in my lab days, we’d get in touch with these information “tight.”

The authors compose that the outcomes are consistent with what we know about dietary intake:

“Unlike excess fat or carbohydrate, the human entire body has limited capacity to transiently shop ‘excess’ dietary protein from a single meal to acutely stimulate muscle protein anabolism at a later time.”

In an accompanying editorial, University of Connecticut nutrition professor, Nancy Rodriguez, Ph.D., writes:

“The exclusive contribution of this operate is the evaluation of the skeletal muscle protein synthetic response for a 24-h period, taking the finite single acute measure typical of most skeletal muscle protein fractional synthetic fee assessments a single phase even more.”

A single disclosure note: The examine was funded in component by the Beef Checkoff Plan of the Cattlemen’s Beef Board with each other with federal funding from the Nationwide Institute on Aging and the National Center for Analysis Sources. Dr. Paddon-Jones and Dr. Layman also disclosed speaking fees from the National Cattlemen’s Beef Association.

The cattle market funding is typical in the nutrition field. These days, you can’t do this sort of academic research with NIH funding alone. Even the editorialist, Dr. Rodriguez, disclosed speaking costs from the NCAB and Nationwide Dairy Council. But I mention it because an examination of the research diet plans reveals that the animal protein sources for the skewed diet plan have been pork, chicken, and chicken eggs, although the superior, evenly-distributed diet regime integrated beef, cow milk, and turkey. My enthusiasm for the study style would have been better if a mix of animal proteins were represented in both diet plans.

Conclusions

Rodriguez did caution that “translating investigation findings into evidence-primarily based dietary guidance . . . is an elusive pursuit.”

In fact, both she and the authors noted that one particular limitation of the study – and of any examine like this, is that 1 is examining a snapshot sum of muscle protein synthesis and breakdown. So we really don’t know exactly that the 25% enhance in muscle protein is due solely to improved protein synthesis or a slowdown in muscle breakdown. Technically, the distinction would necessary yet another type of protein tagging and a separate set of muscle biopsies.

But these types of research are the very best we can do with today’s technologies. I, for one particular, have began to shift my protein consumption, particularly escalating how significantly I take in at breakfast. A high-protein, Greek-design yogurt offers me 12 grams of protein and a massive bowl of a complete grain cereal with some low-unwanted fat milk gets me an additional 18.

Dr. Paddon-Jones speaks in basic terms about the evenly-distributed protein approach in this video from the UTMB investigation experts’ webpage.

For much more wellness and pharmaceutical details, stick to me on Twitter @DavidKroll, right here at Forbes.com, or subscribe to my public updates on Facebook.

Balancing Daily Protein Consumption Across Meals Increases Muscle Protein

Daily life coach: how hazardous is sunbathing?

They usually report mood improvement with the tanning approach. Nonetheless, in addition to the cancer danger, extra UV light exposure triggers skin to age prematurely, turning into dry and wrinkled.

As tanning addicts are usually conscious of the well being risks, this is not adequate to deter them.

Psychological therapy may possibly be helpful for those who recognise they have a problem and want to do some thing about it.

It’s time to stand up

Q:Like many men and women these days, I seem to devote all day sitting down, whether or not I’m functioning at my desk or comforting at residence. I know this isn’t the healthiest factor to do, and I’m starting up to fear about my back, in certain. What do I require to appear out for most, and can you please inform me how can I enhance my posture?

PT, London

A: Tony Gallagher writes:

If you invest all day sitting down, you are proper, you need to aim at least to do so with great posture to minimise the damage to your body.

To do this you want to begin with a ideal chair. A excellent adjustable chair will permit you to change the height, back place and tilt.

Alter it so your reduce back is appropriately supported, thereby decreasing strain. Obtaining your knees level with your hips will help you, too.

If you use a pc, you require to make certain it is in the right place in relation to the place you are sitting.

Your display ought to be at eye degree, and you need to aim, when employing the keyboard, to have your wrists and forearms straight and parallel with the floor, thereby reducing the repetitive strain.

You also need to have to location your feet on the floor with uncrossed legs. If you are not very tall, you may possibly discover a tiny foot stool useful for this.

Stay away from repeatedly stretching or twisting to attain factors this kind of as the cellphone by having them in effortless attain.

If you use a telephone a whole lot, a headset would most likely be excellent for you as properly.

Of course, good posture is about a lot a lot more than just sitting, even so. You must also contemplate how you stand, stroll and lie. You are probably to have imbalances in your body since your posture right now is a consequence of years of action or inactivity.

I would suggest, if achievable, discovering a good Iyengar yoga class or, at least, performing one particular or two of their postures. This type of yoga places specific emphasis on detail and alignment. As a bonus, you increase stronger, too, as nicely as improving mobility and stability.

You say you invest all day sitting down. Is there a way you could spend at least some of the time standing? You could probably very easily deal with ten minutes of every single hour standing up and nonetheless get your function completed. This is a excellent psychological break, as well as a bodily 1.

If you are functioning from residence, why not physical exercise by your desk? This can be as simple as undertaking push-ups, sun salutations and shoulder rolls beside your desk. Keep it even a lot more simple by standing up and sitting down repeatedly 30 occasions. This is straightforward but effective.

There is probably some selection involved in your investing all day sitting down. In most perform scenarios, sitting doesn’t mean you can’t move.

Some businesses are considering laterally and introducing the notion of walkstation treadmill desks. There is restricted early research suggesting a improve in productivity, and men and women are beginning to realise people need to move.

As a type of compromise, why not think about sitting on a stability ball, alternatively of an office chair? Consumers require to engage their core muscle tissues to sit balanced on the ball.

Pick your exercise of selection and aim to move at least each and every hour. Set a phone alarm to remind you to move. Your posture will increase by moving much more all through the day.

Guilt-totally free summer sweets

Q: I am attempting to watch the calories to aid me slim down a little and appreciate the summer time, but I discover if I skip dessert I just end up reaching for the biscuit tin or, worse, chocolate half an hour later on, which actually does not help at all. I come to feel like I require anything sweet to aid me round off a meal, and inform me to cease consuming, so what are the most wholesome summertime desserts that I can appreciate with no worrying so a lot?

AR, Leicester

A: Sara Stanner writes:

Summertime truly is the ideal time to get pleasure from fresh-fruit desserts. But do not fret – that doesn’t just indicate peeling a banana from the fruit bowl.

The greengrocers and supermarkets are merely bursting with ripe, scrumptious British fruits, including berries, peaches, apricots and cherries, which tends to make it so simple to reach your five-a-day target you won’t even realise it.

If a trip to the supermarket sounds a bit dull, why not make it a far more entertaining, family members-friendly affair, and check out your neighborhood select-your-own farm alternatively?

Once you have selected your fruit, there are so many things you could consider.

If you are barbecuing, attempt fruit skewers – just thread pineapple, mango and nectarine on to a skewer and grill them until they are lightly charred. You can brush them with a syrup of brown sugar, cinnamon and orange zest as they cook. The exact same sort of flavours are remarkable in a tropical fruit salad.

If berries are the taste of summer time for you, seem up a recipe for summer time fruit pudding or a fresh-fruit crumble to give you anything a small a lot more satisfying than a straightforward bowl of fruit, lovely as that is.

One more excellent notion is just including fruit to jellies and property-created ice lollies, which is also a actual winner for children.

Moving away from fruit, sorbets can be actually refreshing and are almost excess fat-cost-free – swapping ice cream for a sorbet can conserve all around 60kcal and 6g of unwanted fat.

Frozen yogurt is an additional excellent option (although check meals labels as some contain a lot more fat and sugar than others) serve with fresh fruit or a house-made compote for a tasty sundae. You can also swap the cream in classics this kind of as Eton mess, pavlova and fruit fool for normal or Greek yogurt, so there’s no need for you to truly feel deprived anymore.

Send your questions to lifecoach@telegraph.co.united kingdom, or to 111 Buckingham Palace Street, London SW1W 0DT

Daily life coach: how hazardous is sunbathing?

Get a very good night of uninterrupted sleep, consume an apple to boost your sex daily life and drink less alcohol

But it was not all excellent information in the examine published in the Journal of Men’s Overall health. Scientists suggested middle-aged guys must be mindful about how a lot time they devote on their bikes due to the fact cycling for as small as half an hour each day doubles the risk of becoming diagnosed with prostate cancer in the over 50s.

2. Healthy pensioners can dwell as prolonged as those ten years’ younger who smoke and drink

We are often told that staying match and healthy will mean we lead a better and longer existence. But now a new study proves that healthful pensioners are as probably to survive the next ten years as people ten years’ younger who smoke and drink.

Academics at the University of Zurich in Switzerland have developed a calculator for 75-year-olds which can predict their probability to make it to 85. The odds of producing it for yet another decade is based on alcohol consumption, degree of physical exercise, smoking habits and how much fruit you consume. If men and women keep a wholesome and lively life-style, they can stave off continual illnesses, therefore escalating their odds of living longer.

For instance, alcohol consumption was classed as high if women reported drinking at least two units of alcohol a day (175ml wine) and if guys drank at least four units (less than two pints of lager) a day. Unsurprisingly, smoking had the best effect on existence expectancy, escalating the threat of premature death by 57 per cent.

3. Why disrupted rest is as bad as obtaining none at all

Parents probably do not want to be advised this a single, but researchers have found that currently being woken up in the night is as detrimental as getting just 4 hrs of rest. Professor Avi Sadeh and a team of researchers from Tel Aviv University’s School of Psychological Sciences discovered that waking up since of a disruption of some kind – no matter whether that be a crying infant or the telephone going off in the middle of the evening – has the same impact as currently being severely rest-deprived.

Being disrupted throughout slumber causes the very same confusion, depression and fatigue, the academics discovered in the research published in journal Sleep Medication. They studied 61 grownups who have been monitored at residence using wrist-view like units which detected when they had been asleep and when awake.

four. Eating an apple isn’t going to just preserve the physician away – it helps your sex existence as well

Scientists feel consuming an apple daily can enhance sexual pleasure in females and they believe the purpose is since of phloridzin. The compound, discovered in apples, is comparable to the female sex hormone, estradiol, whichs plays a huge part in sexual arousal.

Apples includes polyphenols and antioxidants that can stimulate blood flow to the genitalia, which helps with arousal. The academics think the much more apples girls eat, the increased the degree of lubrication and sexual function – a measure which requires into account all round satisfaction with sex.

The research, published in Archives of Gynecology and Obstetrics, analysed 731 Italian girls aged 18 to 43.

five. Light drinkers could nonetheless be raising their chance of heart ailment

Six glasses of wine a week may possibly not sound like it is too much but according to one particular research, it still raises the threat of heart ailment. The new study counters claims that reasonable drinking, of 12 to 25 units of alcohol a week, can carry cardiovascular overall health benefits.

A reduction in alcohol consumption, even for light to reasonable drinkers, was linked to a decreased chance of coronary heart ailment, decrease entire body mass index and decrease blood stress, according to the paper published in The BMJ.

Researchers at the London School of Hygiene &amp Tropical Medication reviewed far more than 50 scientific studies into the consuming habits and cardiovascular health of more than 260,000 folks.

Get a very good night of uninterrupted sleep, consume an apple to boost your sex daily life and drink less alcohol

Daily life coach: are e-cigarettes risk-free?

Q: I sometimes get terrible headaches that last a day or so. Could eating or steering clear of any certain foods assist?

TS, Kent

A: Sara Stanner writes

Make sure you are receiving sufficient fluid all through the day as even mild dehydration can result in headaches. You may want to cut back on caffeinated drinks as they won’t hydrate you as considerably as water. But if you are utilized to a substantial caffeine consumption, be aware that headaches can be a symptom of caffeine withdrawal, so cut down slowly. Also avoid them just before bed as they may impact your rest – tiredness is 1 cause of headaches.

Lower blood-sugar amounts can cause the release of stress-associated hormones, which can contribute to headaches and migraines. This is why several men and women have headaches when they skip meals or comply with reduced-calorie or intermittent fasting diets. So make positive you eat typical meals and snacks.

The most frequent triggers for headaches and migraines are effectively-matured cheeses chocolate citrus fruits pickled, preserved or marinated food items, such as fish items and sauerkraut and alcohol (specially red wine). These can contain vasoactive substances which are thought to lead to the brain’s blood vessels to swell.

Some additives, this kind of as monosodium glutamate, are also considered to trigger headaches in vulnerable individuals. Keep a food-and-symptom diary for a couple of weeks to see whether you can identify a pattern. Record every little thing you drink, also, as properly as how considerably exercising and rest you get.

Q: Does ice cream contribute to my calcium consumption? I don’t want to minimize my calcium when I’m dieting.

PT, Whitby

A: Sara Stanner writes

Milk and dairy foods give up to 40 per cent of the calcium in our diet plans, which might be a lot more simply absorbed by our bodies than the calcium present in plant meals. However, the sum of calcium found in ice cream depends on its dairy (milk and cream) articles. Some ice creams are made from skimmed milk powder, vegetable oil and whey powder blends other individuals from total milk or cream, so the calcium contents vary broadly. Any product named “dairy ice cream” has to incorporate a minimum of five per cent milk excess fat so will offer calcium (around 100mg per 100g) but these also include a lot of extra sugar and a fair amount of saturated fat.

Ice cream’s palatability encourages us to eat large portion sizes, with a high energy content (two scoops have about 260kcals). So it is not the best decision for an each day supply of calcium and need to be stored to an occasional treat.

Make confident you have more healthy calcium-containing meals this kind of as reduced-excess fat milks bread green leafy greens, this kind of as broccoli or kale oranges dried fruit, this kind of as dried apricots and raisins nuts, such as almonds, hazelnuts and brazil nuts seeds, this kind of as sesame and sunflower seeds and fish with soft bones.

You can also get calcium-fortified items, this kind of as fortified orange juice, soya drinks and breakfast cereals.

Q: I’ve read through about germs in everyday spots this kind of as door handles and mobile phones. Is this a danger and what can we do about it?

JD, Manchester

A: Dan Rutherford rrites:

Bacteria are all all around us, and if 1 appears for bacteria on objects that are dealt with a great deal and rattle about in pockets and bags, you will surely find them. In 1 research of healthcare workers’ phones, more than 94 per cent had been contaminated by bacteria.

The huge amounts of bleach on the market place are in portion a testimony to the effectiveness of the cleaning-goods market in making paranoia about cleanliness, but most bacteria in the environment are harmless.

Of program, there are situations the place awareness of bacterial contamination and suitable procedures are crucial for well being. A nurse managing her telephone between sufferers may possibly be a cross-contamination hazard. Nevertheless, hand-washing and other standard hygiene actions will reduce such risks to an acceptable level.

Q: My running close friends say I shouldn’t drink alcohol when coaching for a race. Are they correct?

LM, Sussex

A: Tony Gallagher writes:

Believe of it this way: what does alcohol supply you when you are instruction? You need vitality to train, and if you search at what alcohol provides in terms of power, you will not see a great deal. Because it can not be stored as vitality in the muscles, it tends to be stored as fat as an alternative.

When you drink, your entire body tries to expel the alcohol as a priority, which can block the method of absorbing nutrients and burning body fat. So it can reduce the amount of fat you burn up by working out.

From an energy standpoint, the effect of alcohol on the liver can result in a shortage of oxygen, which, in flip, interferes with vitality production. Inefficient vitality indicates an inefficient training session.

Submit-exercising drinking is not a lot better, partly because of the quantity of empty calories you are absorbing.

1 of the far more apparent difficulties with alcohol is hydration. Dehydration doesn’t support muscle recovery properly, so after a hard education session recovery is prolonged simply because of decreased blood flow in the muscle tissue.

Somebody only semi-critically education for a race could determine to drink in moderation, which shouldn’t influence your general aim also much. Several people adhere to each and every alcoholic drink with a non-alcoholic one particular – a content compromise.

For some people, of course, alcohol consumption gets to be a difficulty in that it gradually turns from getting a fun companion to an emotional crutch.

There is a assistance website for these who encounter such a drink issue, which has a lot more than 28,000 followers. See Soberistas.

Send your queries to lifecoach@telegraph.co.uk, or to 111 Buckingham Palace Road, London SW1W 0DT

Daily life coach: are e-cigarettes risk-free?