Ginger - The Wonder Root

Ever walk along the produce aisle and find yourself staring at the earthy fascination of a ginger root? Oddly shaped, and with a distinctive flavor, this "wonder root" is an excellent dietary addition because it includes varying amounts of magnesium, manganese, potassium, and vitamins B6, C, and E. Besides being loaded with anti-inflammatory properties, ginger root offers a variety of other health benefits. Some studies indicate it is an aid to digestion, is beneficial both to cholesterol levels and blood pressure, helps with arthritis, and even aids nausea. It is quite a versatile root to boot! Ginger can be incorporated into countless recipes and should be included in your regular diet.
Considered a staple in China and India, ginger root has been used for centuries in cooking and for medicinal purposes. It has a thick, tan, knotty, and bulbous appearance and grows somewhat horizontally. In actuality, it is not a root, but rather it is a "rhizome," an underground stem. Harvested year-round, ginger root is available fresh in most grocery stores, usually in the produce section.
Several studies have investigated the health benefits of ginger. The advantages range from decreased joint inflammation and arthritis to help with nausea, athlete's foot, heart disease, lowered cholesterol, and better circulation. Ever get bloated? Ginger may be the answer. Many people take the strange-looking stem in some form to help with their digestion. Ginger has also been shown to be anti-viral, making it a great support for your immune system during periods of increased risk of common colds and flu. It helps to reduce muscle spasms, and some women take ginger for menstrual cramping. Ginger is also an aid in managing fevers, bronchitis, respiratory symptoms, and headaches. Feel dizzy during a ride on an airplane or while traveling on a cruise? The characteristics of ginger have even been shown to help people with motion sickness.

In our practice, we have seen the most success when ginger is used to assist with digestive, bowel, and gastrointestinal issues, stomach cramping, and arthritis of the fingers. For many of our pregnant patients ginger has provided relief from their symptoms of nausea. Some individuals choose ginger in place of pain relievers. Ginger also benefits healing in cases of skin wounds, aiding in the decrease of pus and infected areas. Note that ginger is contraindicated for people with gallstones and gastric/peptic ulcers and should not be used by them. During a recent symposium hosted by the American Association of Cancer Research, a particular study demonstrated that ginger suppressed cancer cells and cleansed the body of toxins. Although more research is needed, the documented curative effects of ginger are welcome news.
Ginger can be taken in whole, liquid, or powder form. If the wonder root does not appeal to your taste buds, try taking it in capsules, which are available in most health food or nutritional stores. The dosage for adults is typically 25 to 100 milligrams (or 1.5 to 3 milliliters of liquid) daily, although for digestive issues it may be helpful to increase the dosage. Use of ginger root in its natural state is preferred, and it is particularly beneficial and tasty when steeped in hot water with green or white tea. See the recipe at the end of this article for a pleasant concoction known as "Oooss Juice."
Ginger has many uses beyond medicinal and is versatile in the kitchen. Several cultures include it in making wine, and it is an ingredient in various candies, teas, curry, sushi, and some French liquors. In the US, ginger is probably most popularly known as the basis for ginger ale, gingerbread men cookies, cakes (gingerbread), jellies, jams, and other delicious confections and flavorings. Consider adding ginger to your favorite stir-fry recipe, dressings, salads, and even barbecue sauce.

As already described, ginger is a multipurpose and extraordinary herb! Its numerous health-promoting and symptom-fighting components make it desirable and appreciated. Whether the issues are digestive or fighting inflammation and bloating, ginger can contribute to the good health of people at any age.
One of my favorite ginger-based "brews" is Oooss Juice, for which the recipe follows:
Oooss Juice
- Use a high-quality, heat-retaining, stainless steel 2- to 4-gallon pot.
- Boil 1 gallon of water; add ½ pound of sliced ginger; lightly boil for 5 minutes, and turn the burner off.
- Add 2 to 6 organic green tea bags, steep for 30 to 60 minutes, and remove.
- After 4 to 12 hours, strain out the ginger, place the juice in a glass container, and cool in the refrigerator. Drink cold or hot.
Ginger, the wonder root, is an ingredient in many interesting recipes, adds a pungent and exotic flavor to foods and beverages, and offers notable health benefits to those who add it to their diet.

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Learn why Minerals are so Important for your Body!

The Truth About Body Wraps & Weight Loss

Have you been wondering how you can use body wraps for weight loss, and how the whole process really works? Of course, who wouldn't want to find out how they can use a simple wrap to help them shed unwanted pounds and tighten up their skin. You're probably wondering if all this body wrapping information you've been reading is a bunch of melarky too.

The fact is that there are no substantiated studies linking weight loss to wraps and the FDA states that using body wraps for weight loss can have serious side effects.

Of course while you shouldn't use body wraps for weight loss that doesn't mean you can't reap the benefits of them in other areas. It took me a while to get but I came up with a theory about how body wraps really work.
I'm going to share that theory with you now!
The secret is that body wraps work by a process that I like to call Compacted Absorption.
Compacted Absorption as I understand it is really two processes combined that work in unison on your body to help you get the results you want.
First there is the compaction phase, compaction takes place when you compress your body with the use of bandages or a similar wrapping material. What happens is there is a fluid called "interstitual fluid" that surrounds the space between cells.

Eventually this fluid gets squeezed or sweated out and you end up with spaces between the cells, which in time get compacted where the fluid once resided, leaving you with a more compacted body!

The next phase is Absorption, when you do a wrap you're wrapping yourself with essential oils, minerals, and clays that contain nutrients in them. The body then absorbs these nutrients through the largest organ in the body - the skin.
As you can see the process is all fairly simple and to see the real benefits of Body Wraps you should try one at home!
Remember! Always consult your physician before trying anything new with your body as there can be adverse effects.

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Potassium

While sodium is our principle extracellular cation (positively charged ion), potassium is our principal intracellular cation.
The normal functioning of the human body depends on an intricate balance of potassium and sodium concentrations. Potassium plays a critical role in nerve impulse transmission, maintaining cellular fluid volume and pH, muscle contraction, heart function and tissue growth and repair. Additionally, potassium helps our body hold onto calcium, while excessive sodium leads to both potassium and calcium loss (Rhoades and Pflanzer, 1996; Schauss, 1998).
Potassium is not as readily lost in sweat, partially because the composition of sweat is more similar to extracellular fluids, and potassium is primarily found intracellularly.
However, prolonged sweating in hot environments does lead to potassium loss through sweat, which may have significant consequences. The Committee on Military Nutrition Research, Food and Nutrition Board published a book called Fluid Replacement and Heat Stress. The chapter entitled “Potassium Deficiency as the Result of Training in Hot Weather” came to the conclusion that potassium loss in extreme training conditions may adversely effect blood flow, muscle function and energy storage, impairing both endurance and performance.

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Magnesium

Magnesium is the fourth most abundant cation in the body. Almost 60% is found in bone and the rest stored intracellularly.
Magnesium has an effect on many cellular functions, including transport of calcium and potassium, DNA and protein synthesis, energy metabolism, and blood sugar maintenance. It is also important for normal neurological and muscular function, including key involvement in cardiac and smooth muscle contractions (Groff, Gropper et al., 1995).
Most Americans consume less than the estimated average requirement for magnesium. This comes as no mystery when examining the standard American diet - refining foods has removed magnesium from many foods that would have otherwise provided it while fortification practices have not included magnesium when adding back some of the lost nutrients.
For example, olive, corn and peanut oils are all devoid of magnesium, while their whole-food predecessors are rich sources of this mineral.
Similarly, white flour contains far less magnesium than whole-wheat flour (Seelig 2003).
Other significant food sources of magnesium include green leafy vegetables and legumes, which are low in the standard American diet. Additionally, people are consuming less “hard water” (water that contains magnesium and calcium), and more “soft water” or distilled bottled water, shorting them on another historical source of magnesium (Seelig 1980). 

The Magnesium Website (www.mgwater.com) highlights this concept with a quote from Groundwater Resources of British Columbia, Canada:

"According to the U.S. National Academy of Sciences (1977) there have been more than 50 studies, in nine countries, that have indicated an inverse relationship between water hardness and mortality from cardiovascular disease. That is, people who drink water that is deficient in magnesium and calcium generally appear more susceptible to this disease. The U.S. National Academy of Sciences has estimated that a nation-wide initiative to add calcium and magnesium to soft water might reduce the annual cardiovascular death rate by 150,000 in the United States." ( Dr. Harold D. Foster, " Groundwater and Human Health," Groundwater Resources of British Columbia, Ministry of Environment, Lands, and Parks and Environment Canada, pp 6.1-6.3 (reprint), 1994. 

Though only negligible amounts of magnesium are lost in sweat under normal conditions, there is still some evidence that prolonged exertion in hot and humid environments can decrease serum magnesium, which could prove to be clinically significant in individuals with marginal magnesium status.
Additionally, although magnesium levels may return to normal after some training sessions, over a prolonged period of regular exertion, magnesium levels may remain suboptimal. One theory is that elevated metabolic activity, such as that found in prolonged exertion, increases the requirement for magnesium. A plausible mechanism could be increased lipolysis, or the breakdown of fat, which has been shown directly relate to a decrease in plasma magnesium (Rayssiguier, Guezennec et al., 1990).
Dr. Whang, in his paper entitled “Electrolyte and Water Metabolism in Sports Activities,” makes the argument for the addition of magnesium to sports beverages to support healthy circulation, blood sugar control and potassium levels (Whang, 1998).
Furthermore, some researchers have even implicated magnesium loss (and not the traditionally assumed sodium loss) in the pathogenesis of “miner’s cramps” (a condition, also known as “heat cramps,” in which minors, after prolonged exposure to a hot environment, would experience painful cramps when attempting to rehydrate with plain water) (Rayssiguier, Guezennec et al., 1990; Berning and Steen 1998).
Even at the 2008 Superbowl, played at a moderate temperature of the mid-70’s indoors, numerous well-conditioned athletes had to leave the field of play due to muscle cramping.


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Calcium, Magnesium and Potassium in Food

Muscle Cramps and Exercise

Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur.
What is a muscle cramp?
A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints - for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).
What causes an EAMC?
There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Schwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs.
What is the new model for identifying the cause of EAMC's?
Dr. Schwellnus identifies two possible factors that may affect nerve activity - causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed as resulting from the muscle working too much on its "inner range" or "on slack".

To explain this concept it must first be understood that a muscle cannot work efficiently if it is not at its optimal length - a muscle works progressively less efficiently when overly stretched or overly loose/on slack. The protein filaments (actin and myosin) that make up muscle fibers require an optimal "overlap" to be able to generate force.
The position of the body's joints determine muscle length, so it follows that muscles that cross two joints like the gastroc and hamstrings might be more likely to operate in the slackened position and experience a cramp. For example, consider a free-style, swimmer who performs flutter kicks at the ankle with a slight knee bend. The flutter kick involves the ankle flexing and extending in a small range very near the plantarflexed (toes pointed) position. Couple this with a slight knee bend, and it makes the gastrocnemius muscle even more "passively insufficient".
Muscle physiology plays crucial role in the understanding of EAMC's. Most significantly, the small cellular bodies of the muscle spindle and the Golgi Tendon Organ (GTO). The muscle spindle is a tiny cellular structure usually located in the middle portion of each muscle fiber. Very basically its role is to "switch on" a muscle and determine the amount of activation and the strength and speed of the contraction. The GTO is a small structure located in the tendon that joins the muscle to a bone. This structure senses muscle tension and performs the opposite role of "switching off " the muscle in order to protect it from generating so much force as to rip right off the bone.
Dr. Schwellnus suggests that when a muscle works within its inner range and/or when fatigued, muscle nerve activity shifts progressively toward muscle spindle activity (contraction) and less toward GTO activity (relaxation). More specifically, the nerves that control the muscle spindle (Type IA and type II nerves) becomes overly active while the nerves that controls the GTO (Type Ib nerves) become under active or inhibited. The result of this nerve activity imbalance is an uncontrolled, painful cramp.
What do I do if I experience an EAMC?
If you should experience an EAMC, the best solution is to perform a gentle, passive stretch of the affected muscle. Do not attempt to walk or run it off. Slow, passive stretching will act to restore nerve balance to the muscle by increasing the activity of the GTO, while simultaneously minimizing that of the muscle spindle. Stretching increases tension in the tendon, which is sensed by the GTO.
The result is a relaxation of the contracted muscle and a breaking of the muscle cramp. For example, in the case of the swimmer mentioned earlier, to stretch the gastrocnemius he or she may perform a standard calf stretch while pushing against a wall or use a stretching strap or cord to pull the foot up toward the shin. To accentuate the stretch, it is important that the knee remain straight, since as mentioned this muscle crosses the knee joint.

How do I prevent EAMC's?
The best way to control and prevent EAMC's is to begin a regimented stretching routine. It may be beneficial to perform dynamic stretches after a brief warmup at the beginning of the exercise session or workout. Dynamic stretches involve using functional movements such as lunging, squatting and reaching and can be used to simultaneously train balance and core stability while sensitizing the muscles in preparation for exercise. In fact, dynamic stretches if performed correctly, may actually serve as a warm-up in themselves.
Static stretching may be more effective at the end of the exercise session as part of the cool down, as the muscles will be warm and more pliable. The best long-term solution to control EAMC's however is to restore muscle balance throughout the body by combining stretching with a well-designed functional strength training routine -concentrating specifically on core stability.
In conclusion, muscle cramping is a complex condition and this article has hopefully provided the reader with a new perspective on the scientific relationship between exercise and muscle cramping. The fact that cramps occur most often in the situations described make this model a very plausible and practical one. It is hoped that this information will assist the casual exerciser and professional athlete alike in understanding and dealing with exercise related muscle cramps.

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Is Maple Syrup Healthy?

11 Signs Your Body Needs More Magnesium

Benefits of Barley - A Natural Fat Burner

Discover the incredible weight loss benefits of barley, how to best prepare it and how much you should eat to get maximum benefit from barley - one of nature's amazing fat burning foods.

Barley is a chewy, nutty-tasting grain. It looks a lot like wheat berries, only not as dark. You can buy barley in bulk or in individual packages in any kind of grocery store, or in organic or specialty stores. It comes in pearl, flake, and hull forms. Buy barley any time of the year.

Fat Burning Benefits of Barley

Barley is an outstanding food source for dietary fiber, selenium and tryptophan, plus it is a reliable food source for niacin, manganese, copper and phosphorus. At 270 calories per cup, barley is a low-calories food.

The fiber contained in barley is essential for a fat-burning diet. Fiber helps to create bulky stools and speeds up the elimination process of wastes and toxins in the body, plus foods containing fiber quickly make you feel full and satisfied. This enables you to cut back on consumption now, and at future mealtimes. Therefore, the fiber found in barley will curb your craving for food, which will help you to burn off more fat!

Barley contains dietary fiber, which gives your intestines friendly bacteria food to live on; this results in the better digestion of foods and also helps to keep the colon healthy. In addition, these beneficial bacteria produce acids that the liver and muscles require for energy. You can lower your cholesterol with the fiber found in barley. It binds to the bile acids in your digestive tract and eliminates them through your stools. Bile acids help to metabolize the fats that your liver produces from cholesterol. Therefore, eliminating bile acids that are filled with cholesterol and fat is healthy for your heart -- and the rest of your body, too. Fiber also helps to keep your blood sugar stable, a must for diabetics.

A recent study that was published in the American Journal of Gastroenterology indicated that women who eat a lot of fiber-rich foods are much less likely to get gallstones. Barley contains niacin, a vitamin that helps protect the cardiovascular system, due to its ability to lessen both cholesterol and lipoprotein levels. It might also play a role in preventing harmful free radicals from damaging blood vessel walls, and in reducing the aggregation of platelets, which can prevent the blood from clotting.

Barley contains magnesium, a mineral that acts like a reactionary compound in more than 300 different enzymes, and this includes the enzymes in your body that are related to the secretion of glucose and insulin. Barley has magnesium that safeguards against developing type 2 diabetes. Barley provides selenium to combat carcinogens that harm the colon. Barley supplies protein to protect us from the threat of cancer, particularly affecting the liver. Selenium's anti-oxidant properties help to provide protection against cardiovascular disease, and also help in the reduction of asthmatic and arthritic symptoms.

The copper found in barley offers relief from severe rheumatoid arthritis symptoms. Copper is also good for strengthening our bones, joints, and blood vessels. Barely contains phosphorus, which is essential for the cells in your body.

Barley is not only beneficial to bones, but its phosphorus content is a necessary substance found in many different nutrients; a substance that is necessary for the health of the body, which includes its production and utilization of energy. Barley contains plant lignans, which help to protect the body from getting breast and other hormone-related types of cancer, plus lignans also protect the heart from getting cardiovascular disease.

Proper Preparation of Barley

When you buy barley in bulk, be certain that the receptacles are covered with a tight lid, and that the store in which you made your purchase sells a good amount of barley; this way, you can be sure you are purchasing fresh barley. Make sure the bin and the inside of the package are completely dry.

Store your barley in a cool, dry location, and in a tightly sealed glass jar, if possible. In the warmer months, barley can be refrigerated.

Before cooking barley, you should rinse it a few times under cold, running water in a pot or strainer so that any dirt or rocks will be removed. When cooking barley, use about one part barley to 3.5 parts liquid. Let the liquid come to a boil, then cover the pot, lower the heat, and let it simmer. Barley cooks slowly, about an hour for pearled barley and 1.5 hours for hulled barley.

Combine barley flour with whole grain wheat to make nutritious breads and muffins or use cracked or flaked barley in your morning bowl of hot cereal.

Enjoy a tasty cold salad made from cooked barley, chopped vegetables, and low fat dressing.

We already know that soups and stews containing barley are always tasty and healthy.

Here are a few ideas: barley posale, a South of the Border dish that includes hot chili peppers for an extra bite, chowder made with barley, a hearty winter vegetable soup made with barley, and Scotch barley soup with herbs.

Serving Size

A typical portion of barley is about 1/2 cup, but when cooking, check the recipe for the recommended amount per serving.



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These Seeds Kill Cancer Cells, Cure Diabetes

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What Happens to Your Body when You Eat Watermelon Everyday – Benefits of...

Healthy Foods - Legumes Are Amazing Health Foods

What is a legume? Any food that develops a seed pod that will split on both of its sides when it is ripe is in the legume food group. Grasses, alfalfa and clover are legume foods that are fed to animals because of their high nutritional value. Legumes have two times more protein than grains; contain vitamin B and high iron content. These are easy foods for your digestive system and contain no cholesterol. We know them in our diet as lentils, peanuts, soybeans, beans and peas.

Prebiotics, which is a dietary supplement in the form of non-digestible carbohydrate that favors the growth of desirable microflora (plants that can be seen only under a microscope) in the large bowel, is found in legumes, as well as in bananas, asparagus, garlic, leeks, sunchokes, onions and the list goes on. Lentils which are legume have a naturally large quantity of dietary fiber and prebiotics. Instead of eating a lot of red meat in your diet which is very hard for your body to digest you can get high quantities of iron and protein by eating lentils especially when you cook them along with foods that are rich in vitamin C like tomatoes.

Yogurt without added sugar is also an excellent prebiotic. Like the legume, yogurt that has either active or live ingredients listed, especially if there is added fiber, is a culture that works wonders for your intestinal bacteria. This is good bacteria that promote health and immunity. Yogurt without added sugar promotes the growth of these good bacteria that aid digestion. Besides aiding the intestinal track these foods can also assist the body in absorbing important minerals like iron, zinc, magnesium and calcium.

The following is a detailed list of legumes:

Adzuki beans (Asian cooking)
Anasazi beans (Southwestern cooking)
Black-eyed peas
Butter beans
Chick peas or garbanzo beans
Green beans (snap or string)
Kidney beans
Lentils
Mung beans (sprouted beans that can be made into noodles)
Navy beans
Peas (dried or split)
Pinto beans
Soy beans
Licorice (Used to flavor or sweeten products, such as candies, beverages, and medicine)
Peanuts

Peanuts are legumes and actually are not technically nuts. They do come from a split pod and seed which is part of the leguminosae family of foods. The plant does bear flowers so there is a confusion of which family it should be classified as, the nut or the legume. The very name indicates there is a confusion, pea-nut. Bottom line, is the peanut has the nutritional values of the legume family of foods but is used in cooking like nuts, besides the flavor is nutty.

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Are Cherries Healthy?

Are cherries healthy? This is a question that many people have been asking over the last few years. The reason they have been asking it is because word has been going around that pound for pound cherries are one most nutritional fruits you can eat. Due to their very small size when compared to other fruit, this is hard for most people to believe. Thus, the question - Are cherries healthy?

In a word, YES. Research on cherries health benefits have shown them to be one of the best fruits you could eat. The issue of taste is actually a secondary concern since there are some types of cherries that taste better than others. This is why cherries are usually divided into two main categories, sweet cherries and sour cherries.

Sweet cherries, such as Bing cherries are the variety found as fresh fruit on the grocer's shelves during season. This variety of cherry is very sweet and delicious to eat just as they are. Sour cherries have a very tart taste so they are the ones used in desserts like cherry pies. There are plenty of other ways one can use tart cherries in cooking to negate its sour taste. If you are open to the idea of learning more about cherries, read on to learn the health benefits of this small 'super fruit' as well as the cooking options you can pursue to make cherries more palatable to your discerning taste buds.

Here is a short list of the known cherries health benefits to finally give rest to the question "are cherries healthy."

1 - Cherries are packed with antioxidants which are crucial for reducing the risk of cancer and heart disease. The red color of cherries contains compounds known as bioflavonoids which functions in a variety of ways to boost health. Bioflavonoids react with free radicals to minimize cellular damage and boost the immune system. When eaten regularly, cherries health benefits give the body plenty of ammunition that it can use to lower cellular damage caused by free radicals which are caused by stress, bad sleeping habits, poor food choices, and many other bad lifestyle decisions like cigarette smoking.

2 - The same bioflavonoids in cherries also contain anti-inflammatory properties which make them great against arthritis and other inflammatory diseases. Arthritis occurs because the joints are inflamed and this leads to pain. Eating cherries can help lower the incidence and severity of arthritis attacks among those who suffer from the problems. This is one of the best known of all the cherries health benefits as they have been used to help the inflammation of gout for centuries.

3 - Cherries are also packed with plenty of vitamins and minerals. Cherries are rich in Vitamin A, Vitamin C, Vitamin K, Folate, and minerals like calcium, magnesium, potassium, copper and manganese. If you want a well-rounded fruit that is very accessible, you can never go wrong with cherries.

4 - Cherries are low calorie and have a lot of water content. This makes them a great diet food, and we all know how important it is to keep our body hydrated.

Are cherries healthy? It seems the answer cannot be denied.

Now, we've already mentioned how nutritional benefits are less a concern for many when eating sour cherries because of their tart taste. Well, one has plenty of options. First, always consider only eating sweet cherries raw. For sour cherries, you can use these for cooking pies, cakes, brownies, cookies and as ingredients in frozen yogurt, just to name a few. Sour cherries are great for cooking because sugar can be added to reduce the sour taste while still enjoying the cherry flavor.

So the next time you find yourself eating a portion of this delicious little fruit, just think about these answers to the question - are cherries healthy? Then you can focus on all the benefits you are getting in each serving, and enjoy them even more.

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Anxiety: 7 Foods to Reduce Your Anxiety

Anxiety & Food

Foods that reduce anxiety is actually not a new concept. In the health industry and before modern medicine natural products including food have been used for many years to heal all kinds of ailments, but can it really help to reduce anxiety and improve our mental wellbeing?

Scientific evidence suggests that depression and anxiety can be caused by a chemical imbalance in the brain. Serotonin which is a chemical that helps send messages from one brain cell to another is how the cells in the brain communicate. If serotonin levels become imbalanced then communication can be disrupted which leads to depression and anxiety.

Pharmaceuticals have found the solution to this with antidepressants so your brain can perform at its best and there products help restore a fine chemical balance. Interesting marketing, no wonder food and natural remedies are overlooked to improve mental wellbeing.

I do not advocate for people who are prescribed antidepressants to stop taking them. I think antidepressants can be very useful in the right circumstances and for a period of time. However if like me you would like the opportunity to explore all your options you may wish your doctor had told you this before writing a prescription for medication. For some people a healthy diet will need to be part of a holistic plan that considers medication, talking therapies and other help.

Food is the most abused anxiety drug so if you have been suffering for years, struggling to face the day, experiencing chronic tiredness at different parts of the day, beating yourself up and feeling like a failure. Perhaps you are thinking could food really be the cure for my anxiety but I want to show you how changing your food can change your mood.

7 Foods to Reduce Your Anxiety

1) Substitute processed grains for wholegrains. Substitute white bread, white pasta and white rice for Wholegrain pasta, rice and bread. They are rich in magnesium. Magnesium deficiency can lead to anxiety. Wholegrains also contain tryptophan which becomes serotonin a vital chemical for the brain. Avoiding complex carbohydrates like white processed foods will create a healthy energy while reducing your hunger.

2) Increase your super foods. Blueberries & acai berries both contain antioxidants that are extremely beneficial for relieving stress. They are also full of vitamin C which is great stress buster.

3) Omega 3. These fatty acids help keep cortisol and adrenaline from spiking when your feeling tense. Salmon is one of the best sources of omega 3 and spinach is also good too.

4) A handful of Almonds each day. Contain zinc which is good for maintaining a balanced mood and have iron and both healthy fats. Low iron levels can increase anxiety. They also contain vitamin B2 and E which boost the immune system.

5) Drink plenty of Water. Dehydration is known to cause more anxiety. However generally drinks plenty of water is good for you. Aim for at least 1.5 litres a day.

6) Avoid caffeine. Any stimulant will increase you anxiety. Substitute tea and coffee for herbal teas. Valerian and Chamomile are good for creating a calming effect.

7) Treat yourself to chocolate. I bet you thought you would never be encouraged to eat chocolate and yes there is a but. Dark Chocolate reduces cortisol the stress hormone that causes anxiety and it contains other compounds that improve your mood. Preferably dark chocolate with no added sugar or milk.

If you have been in a desperate place for long, then these simple steps could be a life changer, a message of hope. It is hard to believe that something as simple as food can be unbelievably successful in treating anxiety. This really does work to calm your anxious mind but it also will improve your mood and end cravings.

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5 Breakfast Items that BOOST Testosterone

Lentils

Lentils are associated with the human food for thousands of years. Western Asia is believed to be the origin place of the lentils. They are available in different colors including green, brow, red, black, orange, etc.

The color, shape and size of lentils vary depending upon its type. However, mostly, all types of lentil are available throughout the year. Fresh lentils cannot be used for the consumption. Only dry lentils are included in the human meal. Many countries including US, India, Australia, Canada, Bangladesh, Turkey, Iran, and Ethiopia grow the lentils.

All over the world, there are numerous varieties of lentils are available. However, white, yellow and red lentils are widely used. After removing their seed coat, they are sold in the market. Seeds with the coat, split ones, and the whole lentils are also available for you to buy. You can use lentils to make curries, soups, salads and various other rice cuisines. Lentils are easily available and are healthy and tasty food.

Lentils are enriched with the proteins. They contain more than 25% proteins in it. People who cannot afford expensive meat or vegetable, their need of protein can be fulfilled with the lentils. They contain other minerals, vitamins, amino acid, dietary fiber, and folate, as well.

Lentil consumption is helpful for lowering cholesterol. Dietary fiber of lentil helps to lower down the cholesterol. The considerable amount of folate and magnesium in lentils restrain the damages to artery walls of the heart. Due to its iron content, it is known as a good energy supplier. It provides slow and steady energy which constrains sudden increment in the blood sugar after having a meal. Some of the studies claim that lentils are useful to prevent the breast cancer, as well.

Lentils have a mild flavor and tastes best when are cooked with the assertive flavored ingredients. Lentils, generally, hold their shape after cooking, but you can smash them easily, if cooked well. There is no need to soak the lentils. Unlike beans and peas, you can cook them up anytime without prior preparations.

Bigger lentils take longer time to cook and vice versa. You should keep in mind that, salt slows down the cooking speed of lentils. So, add salt only when you have finished cooking. One cup of the dried lentils will yield 3 cups of the cooked ones. Lentils absorb other flavors and seasonings. So, if they are cooked with assertive flavors, they will give the best taste.

While buying lentils, make sure that there are no insect damages, and they are not cracked. Remove foreign articles, shivered lentils and debris. Rinse them well in water and discard the water completely. Spread them in the dish or on the cloth and let them dry. Once they are dried, they are ready to cook.

Cooking method:

Take a sauce pan. Add adequate water in it. Use 3 cups of water for one cup of lentils. Let the water boil vigorously and then add washed and dried lentils in it. It is better adding lentils in boiling water than brought them to boil with the water. Green lentils usually take 30 minutes where as red ones takes about 20 minutes.

Determine the firmness according to the dish for which you will use these lentils. Soups and salads need firmer texture while curries require bit mushy lentils. When the desired results are achieved, remove the pan from the gas.

Don’t discard the hot water immediately. Lentils absorb water which makes them juicy and tasty. Let them be in a hot water for few minutes and then discard the water. Avoid using this discarded water for the preparation of final dish as it may change the color of final dish and may leave an unpleasant stink.

You can season these lentils with your favorite herbs and spices. Fresh lemon juice, vinegars, herbs works really well with the lentils. Add the salt after lentils are completely cooked otherwise it will make them hard and tough. Older lentils take longer time to cook. So, do not mix old lentils with the new ones. It may give an uneven result.

You can use these cooked lentils for any recipes including rice, soups or curries.

Storage:

Dry lentils have a long shelf life if they are stored properly. It is considered as a staple food for its durability. Store them in a cool and dry place in an airtight container. The color may fade away with time, but the quality will remain the same with few alterations.

Cooked lentils can be used even after one week from which they are cooked. Just make sure they are refrigerated in an air tight container. The frozen lentils kept in air tight container can be used even after six months. However, it might adversely affect their taste and quality.

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Anxiety: 7 Foods to Reduce Your Anxiety

Anxiety & Food

Foods that reduce anxiety is actually not a new concept. In the health industry and before modern medicine natural products including food have been used for many years to heal all kinds of ailments, but can it really help to reduce anxiety and improve our mental well-being?

Scientific evidence suggests that depression and anxiety can be caused by a chemical imbalance in the brain. Serotonin which is a chemical that helps send messages from one brain cell to another is how the cells in the brain communicate. If serotonin levels become imbalanced then communication can be disrupted which leads to depression and anxiety.

Pharmaceuticals have found the solution to this with antidepressants so your brain can perform at its best and there products help restore a fine chemical balance. Interesting marketing, no wonder food and natural remedies are overlooked to improve mental wellbeing.

I do not advocate for people who are prescribed antidepressants to stop taking them. I think antidepressants can be very useful in the right circumstances and for a period of time. However if like me you would like the opportunity to explore all your options you may wish your doctor had told you this before writing a prescription for medication. For some people a healthy diet will need to be part of a holistic plan that considers medication, talking therapies and other help.

Food is the most abused anxiety drug so if you have been suffering for years, struggling to face the day, experiencing chronic tiredness at different parts of the day, beating yourself up and feeling like a failure. Perhaps you are thinking could food really be the cure for my anxiety but I want to show you how changing your food can change your mood.

7 Foods to Reduce Your Anxiety

1) Substitute processed grains for wholegrains. Substitute white bread, white pasta and white rice for Wholegrain pasta, rice and bread. They are rich in magnesium. Magnesium deficiency can lead to anxiety. Wholegrains also contain tryptophan which becomes serotonin a vital chemical for the brain. Avoiding complex carbohydrates like white processed foods will create a healthy energy while reducing your hunger.

2) Increase your super foods. Blueberries & acai berries both contain antioxidants that are extremely beneficial for relieving stress. They are also full of vitamin C which is great stress buster.

3) Omega 3. These fatty acids help keep cortisol and adrenaline from spiking when your feeling tense. Salmon is one of the best sources of omega 3 and spinach is also good too.

4) A handful of Almonds each day. Contain zinc which is good for maintaining a balanced mood and have iron and both healthy fats. Low iron levels can increase anxiety. They also contain vitamin B2 and E which boost the immune system.

5) Drink plenty of Water. Dehydration is known to cause more anxiety. However generally drinks plenty of water is good for you. Aim for at least 1.5 litres a day.

6) Avoid caffeine. Any stimulant will increase you anxiety. Substitute tea and coffee for herbal teas. Valerian and Chamomile are good for creating a calming effect.

7) Treat yourself to chocolate. I bet you thought you would never be encouraged to eat chocolate and yes there is a but. Dark Chocolate reduces cortisol the stress hormone that causes anxiety and it contains other compounds that improve your mood. Preferably dark chocolate with no added sugar or milk.

If you have been in a desperate place for long, then these simple steps could be a life changer, a message of hope. It is hard to believe that something as simple as food can be unbelievably successful in treating anxiety. This really does work to calm your anxious mind but it also will improve your mood and end cravings.

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Avoiding Muscle Cramps During Exercises

Muscle cramps are sometimes called a "medical mystery" and tend to come out of nowhere, for no apparent reason at all. The reasons behind most muscle cramps are usually related to dehydration, nutrient insufficiency, and electrolyte imbalances. When our bodies are lacking in one or the other, we usually get painful muscle cramps that can affect our sleep, athletic performance, and exercise routines. A cramp feels like a knot that bunches up inside of a muscle and is sometimes very painful. For some, you are actually able to see the knot underneath the skin, depending on how bad the cramp is. If you find yourself in the midst of a muscle cramp, try stretching the muscle while after wards giving it a gentle massage. This usually is good for getting the cramp to go away immediately.

Workouts can turn into nightmares if you find yourself in the midst of the groove and then are suddenly faced with a painful cramp. I want to share with you some of the tips I give my Chino Hills health club clients. It doesn't matter where you workout, on the beach, in the gym or at home if you don't give your body the attention it needs you could find yourself suffering from painful muscle cramps. Here are some effective ways to prevent and avoid getting muscle cramps during exercise:

1) Stay hydrated. Drinking water before, during, and after workouts can keep you from having painful muscle cramps. Make sure that you are drinking water all through the day, however.

2) Make sure that you are taking a multivitamin, this will ensure that your body is receiving all of the necessary vitamins and minerals it needs- Don't forget to eat something when you take your multivitamin for better absorption.

3) Sip on some Powerade or Gatorade for electrolytes. These drinks can often times keep your balance in check while still feeding you spurts of energy while you workout.

4) Be sure to check in with your doctor if you are certain that you are staying hydrated and getting all of the right nutrients. Sometimes some medical conditions can lead to muscle cramps, and certain medications can cause cramps as well.

5) Stretch before you exercise. I am not talking about just a 30-second stretch; it needs to be at least a good 10-minute or so stretching session. This will definitely decrease your chances of getting those painful and uncomfortable cramps.

6) Eat a banana or a pickle, both are high in potassium, a nutrient requirement for avoiding muscle spasms/cramps.

Not only are they painful, muscle cramps are annoying and can be avoided. Make sure that you are receiving adequate nutrition and do not forget to take your vitamins. There is nothing like trying to work out while getting caught up in the middle of a dreadful muscle spasm! Remember that a muscle cramp can strike at any time, so make sure that you are taking the necessary precautions to avoid them. And as I remind my Chino Hills health club clients, do not forget to consult with your physician if they seem to be getting too much out of control, he or she will be able to detect if there are further problems causing the cramps/spasms.

You definitely do not want to wind up whaling out in pain while in the middle of a workout. Let's face it, cramps slow us down. Where there is prevention, there is a way to avoid these painful cramps. So, nurture your body properly, stay hydrated, and have a great workout with no spasms.

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Sea Salt Vs Table Salt - Which Is Better?

You've probably heard that sea salt is so much healthier for you than table salt. You may have also heard that it has less sodium than table salt. I've heard these claims too. I wanted to see if they were really true, so, I decided to check them out.

Where does sea salt come from?

Most people are likely aware that sea salt comes from, well, the sea. Or, at least, it can. You get this salt from the evaporation of ocean water; you also get it from the evaporation of saltwater lakes. Yes, some lakes are actually saltwater. Usually, once the water has evaporated, there is very little processing done to the salt before it goes to the consumer. This means that certain minerals and elements stay in the salt and don't get processed out.

Where does table salt come from?

Table salt also comes from the evaporation of saltwater. However, it is different because it is mined from underground deposits where there was originally a body of salted water. It is also different in that it is heavily processed so that they can get rid of the minerals (American Heart Association, 2013, para. 7).

What about those minerals?

Sea salt has trace levels of the minerals magnesium, potassium, and calcium. Since those are healthy, we should get as much as we can, right? Unfortunately, the amounts are very small. You can easily get those amounts, and much more, from eating other healthy foods.

Does table salt have anything good in it? Most has iodine added to it. This is a good thing. Since the 1920s they've been adding iodine to table salt - they've been doing it to prevent goiter, a disease you can get from not having enough iodine. Sea salt does not have iodine (AHA, 2013, para. 9).

Do they add anything else to table salt? Yes, there is a tiny amount of harmless additives which prevent clumping. The powder form of coffee, tea, sugar and milk, also have non-clumping additives.

So, what's the difference?

Sea salt can be coarse, fine, or flaky; it can also come in various colors and have a unique flavor. It's great for food that's already cooked. However, once it's cooked or dissolved it loses its distinctive flavor. Table salt has a fine texture and it's perfect for using in recipes.

Bottom line

Both of these salts have the same amount of sodium by weight. Yes, they have the same amount of sodium! If you think that sea salt is healthier and has less sodium, you may use more of it and thereby increase your sodium intake. This is bad. We should have no more than 2300 mg of sodium per day. If you're over 51, black, have high blood pressure, diabetes, or chronic kidney disease, you should have only 1500 mg per day (Zeratsky, 2013, para. 4-5). The US National average is 3300 mg per day!

Some sea salt has a stronger taste than table salt so if you truly do use less, then it could be a good choice. Just keep in mind that they both have the same sodium content, and you can easily get sea salt's trace amounts of minerals from other food. So, there is no health value to using sea salt over table salt if you're using the same quantity.

Speaking of value, have you noticed how much sea salt costs?!





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