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Eat Healthy Guide

Do you remember when food really did taste so good when we were cooking with pork fat and frying bacon for breakfast, frying eggs, making biscuits with fresh buttermilk, we did not know at the time that would be considered a eat healthy guide and we were all skinny as a rail. We lived on natural products. From what I have learned from my research, we would have to live on a farm, have a cow or two, our own beef and pork and most of all a big garden with fresh vegetables for freezing and canning. Our own well and lots of help to take care of all of the hard work. No more fast foods. Since so many of us live in big cities,fast foods is what we survive on!

We are so busy that grabbing a fast meal is the only option we have, running here and there that some times we forgot the taste of our last bite.
Low fat diets, low carbohydrates and exercise is the ticket to energy, health and and normal weight.
But does this theory work? It seems from my research that natural fats are the way to get your health back, along with organic vegetables! Listed below are some things we should incorporate into our diet t
to gain back out health and and energy
I have read some reports on results from using all natural fats and organic foods and the results have been all positive!

• Gluten Free
• Mostly Dairy Free
• Sugar Free
• Carbohydrate Controlled

Have you watched chef's on your favorite cook shows? How many of the Celebrity Chefs have normal weight! If you have watched them over the years, you have seen them start off looking much trimmer than they are today! They just seem to blossom more from day to day! Their fingers are so fat that it looks hard to make them work properly. They have no idea about healthy foods or nutrition.

We seem to be brain washed on how to be fashionable, gain weight and fat is beautiful! What if "almost everything you have been told about nutrition and weight loss is making us all fat, sick, depressed and diseased."
If you walk through the malls or the grocery stores, it is amazing how many people are obese and their children are on the same path., Obesity brings on high blood pressure, diabetics, high cholesterol and short life span.

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How to Make a Smoothie: 9 Golden Rules

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The best thing about smoothies is their capacity for infinite experimentation. And like many subjective tastes, only you can determine the best combination of smoothie ingredients for you.
But how do you go about preparing a smoothie without botching it up?
There are some key considerations to bear in mind when going about the process, which should speed up the learning curve and get you preparing smoothies like a guru yourself.
Please keep reading as we break down how to make a smoothie great the first time by adhering to 9 simple rules.

1) Estimate The Proper Amount of Liquid to Add
All we are mean here is to ensure that you have enough liquid relative to the other ingredients so that you don't end up making a glass full of paste, or a smoothie with a runny, watery texture. Of course, everyone has different opinions, but I like my smoothies thick but still able to be sucked up with a large-diameter straw.
Most smoothie recipes will attempt to achieve a proper consistency by starting with a cup or two of liquid. This can be regular (cow's) milk, soy milk, almond milk, coffee/tea/alcohol, fruit juice and/or simply water. The amount of liquid needed will increase as you increase the amount of dry ingredients added. Things like ground seeds, peanut butter, dryer fruits (e.g., banana), protein powders, and similar ingredients will soak up quite a bit of liquid. Consequently, you should start with a cup of your chosen liquid and add more as needed to get the mixture to blend. And if it becomes too watery, you can thicken it with more ingredients. No science here, just blend and taste - and repeat till perfect!
2) Plan Around The Most Dominant Flavor(s)
Although this is the #2 consideration, this is really the first decision that should be made. So, is this going to be a pineapple strawberry smoothie? Or perhaps you are leaning more towards an avocado yogurt smoothie? Whatever floats your boat, think about how you want the resulting smoothie to taste - should one or more ingredients stand out? I like to think about it in movie terms - who's the lead? For example, if you love blueberry and like the potent antioxidants they contain, you might make them your "star" ingredient and ensure you are adding at least a cup of them to your mixture. Once that decision is made, you can pick your liquid(s) of choice.

Yes, we know that some of the best smoothies are created by a random jumble of ingredients, but randomness will happen either way. We think it's always best to start with some kind of vision for a smoothie, regardless whether you reach it, or end up with something very different, and perhaps even better instead!
3) Choose Your Supporting Cast of Ingredients
Whatever primary flavors you are aiming for with your smoothie, you have a plethora of options in terms of a supporting cast. For example, for virtually any kind of fruit and even vegetable smoothie, bananas are a great addition since they add some sweetness as well as bulk to the mixture. Further, they can easily be peeled and frozen (in that order!) before addition to give the smoothie the desired slushy feel. Yogurt is another ingredient that complements so many kinds of smoothies by adding density and creaminess. And the great thing about yogurt is that it comes in its own myriad of flavors. For a very rich and thick smoothie, we like Greek yogurt best.
4) Choose Your Sweetener(s) Wisely
While it's always convenient to reach for white sugar to add sweetness to your smoothie, think bigger.
Some of the best choices for sweetening up your smoothie are honey, agave, maple syrup, chopped dates, and raw brown (or coconut) sugar.
Corn syrup is another option for those looking for a liquid substitute for table sugar that more easily mixes at cold temperatures.
5) Give it an Added Health Boost!
Each time you make a smoothie it's a good idea to try and add something special, something that packs lots of vitamins or nutrients. There are so many things that can be added to a smoothie that can turn it from being merely healthy to health super-charged. For example, chia seeds are one of the new superfoods that can make almost any smoothie nutritious; and best of all, chia itself has no flavor, so it doesn't alter the vision of the smoothie you planned to create. Other popular additions are flax seed or flax seed oil, wheat germ, oatmeal, algae (spirulina and chlorella), vitamin and protein powders/liquids. The sky is really the limit here. Just add and taste and see what you can include while keeping things tasty. Just keep in mind that protein powders and flax/chia seeds will soak up lots of water, so keep some extra liquid on hand to add to the mixture as needed.
6) Determine How Icy You Like It
For many people, myself included, a smoothie is not a smoothie without some iciness to it. You can easily add the necessary ice factor by simply freezing any fruit or veggies that you add, or you can simply add ice cubes until the proper slushiness is achieved. Just remember that by adding ice cubes, you are watering down the mixture, so where possible it's always advisable to freeze some/all of your main ingredients instead.
7) Use a High Quality Blender For Best Results
If you plan on making healthy smoothies a part of your lifestyle, then there is no substitute for purchasing a high-quality blender. By this we generally don't mean the kind you are likely to find in your local department store. Achieving the velvety smooth texture that you'll find at smoothie shops is something that requires a blender with lots of power so that very high blade rotational speeds can be obtained. We are talking about blenders with motors typically over 1,000 watts. All other things being equal, faster blades means a smoother blend. This is particularly important when using lots of ice, seed material, and green leafy foods. In short, don't skimp on your blender!

8) Make Smoothies a Regular Part of Your Day

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One of the most important benefits of drinking smoothies is the huge does of vitamins and minerals they can provide, when consumed regularly. As such, we strongly encourage you to drink at least one healthy smoothie each day. Whether it is your own version of a breakfast smoothie, or a refreshing fruit smoothie you treat yourself to after dinner, make it good for you and drink them often.
9) Have Fun With It!
As we discussed at the outset, the best thing about smoothies is the endless creative possibilities they afford. Take advantage of this and experiment and have fun with the processes. We are certain that the more often you make smoothies, the more unique and interesting concoctions you will create. Also, when you've stumbled onto a real "winner," make sure to share it with others who may be looking for some inspiration - and perhaps use your experience to help teach them how to make a smoothie for themselves!

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Good Health and Longer Life Span

Cultivating healthy eating habits strengthens your body's resolve against diseases. Fruits and vegetables are the ultimate sources of antioxidants, vitamins, and minerals which our body needs to function properly. These antioxidant-rich foods help fight the damaging effects of free radicals. By eating less fat and sugary foods, you are essentially reducing the risks of cardiovascular diseases, diabetes, and other chronic disorders.

Glowing Appearance
This is another tried and tested advantage brought about by healthy eating. People who eat more fruits and vegetables on a daily basis almost always exude that vibrant, youthful look. The secret is simply eating high antioxidant fruits and vegetables, along with foods rich in vitamins and minerals, and lots of water. Proper nutrition and hydration are the keys to healthy, younger-looking skin.
Positive Outlook in Life
Depression can be attributed to poor diet. Eating foods rich in B vitamins helps counter the blues. A happy disposition is the culmination of a healthy diet and a regular exercise program. The more you engage yourself in living a healthy lifestyle, the better it is for your emotional well-being. Nothing beats a well-nourished and active body, alongside good sleep and youthful appearance, to make you feel good about yourself. At the end of the day, happy people are healthy people.

Kate Trillin is a freelance writer who specialises in proper nutrition, healthy eating, and healthy living. She has been an avid health enthusiast for the past 5 years, and has recently ventured into the world of online publishing in an effort to reach a wider audience. Her writing focuses on providing useful tips and information on the benefits of healthy eating and healthy lifestyle. 



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Running for beginners

How Important are Electrolytes For Runners?

Balanced Diet

What is the difference between a vitamin and a mineral?

Many of us have wondered about this. Vitamins are organic in nature and can be broken down with heat, or exposure to oxygen. Minerals are inorganic and maintain their chemical structure. Our bodies need both! Minerals are known as the keys to vibrancy, the spark of life…vitality. Minerals exist in quantities that our body requires much more of – more than 100 mg per day – macro nutrients. Next,  are Trace Minerals which is the term used to refer to the micro nutrients we need in less than 20 milligrams per day, yet they are still vital to many of our body’s systems.

Sufficient minerals are needed to supply every system of our body

Minerals are nothing more than elements – that’s right the same elements you learned about in high school chemistry. The famous periodic table lists all of the earth’s known elements. Our bodies are made of these very same elements. Things like iron. zinc, and magnesium. The task of daily living – including all of the body’s incredible processes – depletes these elements and they must be replenished regularly.  Some of the metabolic functions trace minerals aid are reproduction, development, and immunity. Our bodies can only function properly if we have these elements at the proper balance within our body.

Sufficient minerals are needed to supply every system of our body. For example, our circulatory system needs iron, our muscles need sulphur, and our bones need calcium. But most of us are not even aware when our bodies are lacking these necessary minerals! Often we may not notice something is lacking until we have experienced numerous nagging symptoms that finally cause us to analyze what is happening in our body.  Frequent fatigue, joint pain, lack of sound sleep, digestive issues, inability of muscles to quickly recover after exercise, and even much worse symptoms like loss of bone density. If minerals are the key to our body’s “spark”, then when the spark goes out we can start by taking at look here. Not enough of each mineral can lead to a deficiency causing some of the symptoms we’ve mentioned. Yet, too much of one trace element can lead to an imbalance. These micro nutrients, do not exist independently but work symbiotically to create the perfect balanced environment for ultimate health.

The problem that exists is that minerals both macro and micro (Trace)  are no longer found in plenty in our earth’s soil. In ancient times eating foods like grains, fresh fruits and vegetables, grown in nutrient rich soil was enough to ensure our bodies had the minerals they needed.  Our bodies require nearly 2/3 of all known elements in order to function at its optimum, and our bodies cannot produce its own minerals. It must consume them! Simply put we must eat, digest and absorb minerals.  A colourful, variety of fruits and vegetables (organic is best when possible!), and a broad spectrum celtic, sea, or himalayan salt are the building blocks for feeding your body well.

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The Many Health Benefits of Selenium Will Amaze You

The importance of trace minerals in the body cannot be overstated, especially when talking about the benefits of selenium. Your bodys immune system must have the right vitamins and minerals to work, and they all have their importance. But selenium is one of the special trace minerals, that can really help you if it's adequately in your system, or can lead you to illness and death if it is not.

Selenium is found in nearly every cell of your body, pancreas, spleen and kidneys and insures normal liver function. Like other essential minerals, selenium acts as an antioxidant that destroys free radicals that roam the body like little devastators. More and more, this super mineral is being linked to its role in combating a number of human diseases and illnesses.

Major benefits of selenium include heart and cancer protection

Seleniums role in protecting the heart is an incredible one. This mineral helps prevent your blood from sticking to the inside of your arteries, decreasing the risk of clotting, heart attack and stroke. How's that for a triple-threat? And, benefits of selenium include elevating levels of good cholesterol, another advantage in keeping your heart healthy.

Cancer has a natural enemy in selenium. According to the Office of Dietary Supplements, high levels of selenium in the blood decrease many forms of cancer including prostate, colorectal and lung. The antioxidant properties of selenium actually prevent the formation of some cancer cells and tumor cells. And because selenium effectively raises the fighting levels of the immune system, studies show that the development of blood vessels, that support and grow tumors, is suppressed! Needless to say, medical research is conducting ongoing selenium testing against many other forms of cancer.

This essential mineral is important in overall body health, too. For instance, it's been shown to help increase male potency and fight arthritis. Its antioxidant quality helps defend the body from the effects of alcohol and other toxins. And like copper, it has an important maintenance role in your skin and your hair. Selenium supplementation helps improve asthma symptoms and helps patients recover quicker from pneumonia and bronchitis.

Certain foods, supplementation can give you the benefits of selenium

If you can find produce that has been grown in selenium-rich soil, improve your diet with nuts, oats, brown rice and leafy greens. However, most foods that used to contain beneficial levels of selenium don't have those levels, anymore. That's because farm soil has been worked so many times, that selenium levels have plummetted.

So, keep eating as healthy a diet as you can, but know that most doctors today recommend that you take a selenium supplement, so that you can maintain a healthy selenium level. The prescribed selenium dosages are 55mcg daily for women, and 70mcg daily for men. However, for cancer patients or patients with a larger risk of cancer, doctors recommend dosages of up to 400mcg to get the full benefits of selenium.

As you can see, selenium is an all-around super trace mineral that can help your body in so many important ways. Trace minerals like selenium prove the old adage that good things really do come in small packages. Your body must have selenium, so if you do not take a multi-vitamin, chances are you're shorting yourself on this essential mineral. Get some selenium into your diet just as soon as you can, so that you can start getting the healthy benefits of selenium.


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Caloric Restriction Method

Calorie restriction is an effective method of reducing calorie intake to slow down the process of aging. It is also known as an anti aging diet plan. Recent research conducted into caloric restriction concludes that the life span of several animals like (monkeys, spiders, rats) is extended in case of calorie intake restriction. The problem with this anti aging process is that adequate nutrition must be included in your diet when you start the fasting.

How Does It Work

The purpose of calorie restriction with sufficient nutrition is to improve immunity while increasing the population of T-cells, lowering the level of triiodothyronine and cytokine interleukin-6. The connection between anti aging and calorie restriction may be a result of efficient immunity, which reduces the disease susceptibility. Some people call it fasting process in which they need to limit intake of dietary to an amount of 25-30 percent while eating the diet with adequate micronutrients and lean protein. Recent scientist research has proven that there are some pathways of molecular that influence the process of aging. Fasting also increases immunity performance and inhibit molecular pathways interfering with the process of aging. The reduction of fats, proteins and carbohydrates in caloric restriction may work well by reducing the amount of harmful proteins and glycation like protein molecules and sugar.

While following this anti aging program, nutrition diet should be taken. Nutrient dense, low calorie foods like fruits and vegetables are chosen over high carbohydrate, sugars and other items. A person should seek the assistance of the expert on nutrition and have a daily check-up with their anti aging expert.

Why We Need To Fellow Calorie Restriction Program

Research model on rats shows that such individuals who consume a lot of calories have a short life span. If people restrict their calorie intake over lifetimes, their life span increase from 3 to 7 percent or even up to 20 years achieved by following drastic calorie restriction. There are many benefits of calorie restrictions including improved function of immune system, low blood pressure, improve heath of cardiovascular, improve function of thyroid, increased hormone level and reduced risk of lymphoma, autoimmune disease, certain cancer and kidney disease.

Despite calorie restriction promise to increase life span, it remains a quite misunderstood lifestyle. Some people associated it with constant huger, fasting, near-starvation and malnutrition due to inadequate intake of nutrients. If the calorie restriction food is undertaken correctly, it gives you a healthy living accompanied by weight loss and other health benefits.

Robert Bernard is a antiaging expert who is conducting special anti-aging fasting and cleansing programs in Central Europe.





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Top Health Benefits of Honey

A completely natural sweetener, it dates back more than hundreds of years, yet the health benefits of honey are still not widely known even today. Healthier and more pure than artificial sweeteners or sugar, honey provides more than a taste for the sweet tooth; honey benefits your health and your body inside and out.
History of Honey
Records can not definitively state how long honey has existed. Some believe honey dates back farther than 20 millions years, but honey bee fossils cause reason to believe that date could extend to over 150 millions years. Cave paintings in Spain suggest that beekeeping began approximately around 7000 B.C. and Egyptian records from 2400 B.C. provide evidence of their culture keeping bees in hives.
The Egyptians used honey in more ways than one. As well as its common use as a sweetener, Egyptians gave honey as a gift to their gods and used it as a component of their embalming fluid. The Romans also gave honey to their gods and were known to cover physical wounds in honey to cure and promote natural healing. The Romans and Greeks both utilized honey as a form of cooking but around the turn of the seventeenth century, honey became primarily used as a sweetener.
Honey Production
So, how do bees produce honey? The process begins at the flower as the bee gathers the flower's nectar. The majority of nectar is water and a minority is complex sugars. Bees need to store and make the sugar usable, so the bees alter the nectar changing it into honey. To complete this task, a worker bee that has a full stomach of nectar flies to the hive to regurgitate the modified nectar for a hive bee. Then, the hive bee ingests the nectar to break down the sugars. Once the hive bee has completed that task, he regurgitates the nectar into a cell of the comb. The hive bees are responsible for beating their wings in order to evaporate any remaining water; once complete, the sugar converts to honey. In a lifetime, a worker bee produces 1/12th of a teaspoon of honey, but when bees in a colony work together, more than 200 pounds of honey are produced within one year.

Honeybees' hard work provides us with a healthy and beneficial food. All in all, it consists of 80% natural sugars, 18% water, and 2% vitamins, minerals, and pollen. Keep in mind, honey does not expire because it does not harbor bacteria, so you can keep it on your shelf for as long as necessary!
Health Benefits of Honey
It is nature's energy booster due to its carbohydrates; these carbohydrates provide energy, as well as strength. Athletes, in particular, benefit from honey due to its ability to create endurance and decrease fatigue. The glucose found in honey plays a role, also, as the body rapidly absorbs it to give immediate energy. On the other hand, the fructose in honey is absorbed at a slower rate to give sustained energy. As opposed to refined sugar, honey keeps the body's sugar levels somewhat constant, instead of spiking the blood sugar which causes an energy crash.
It is anti-bacterial, anti-viral, and contains antioxidants to help boost the body's immunity. Raw honey has approximately 5,000 enzymes and numerous vitamins, amino acids, and minerals. Honey helps fight respiratory problems and has increased the quality of life in cancer patients.
Unlike refined white sugar, it contains no empty calories. Use honey in place of white sugar to reduce blood sugar spikes and to fill those empty calories with vitamins and minerals. In addition, honey has been noted to suppress appetite. One teaspoon of honey contains approximately 21 calories and is sweeter than sugar, which means you are able to use less for the same sweetening effect potentially promoting weight loss.
When applied topically, the properties of honey have the ability to heal wounds including burns and ulcers. The two sugars found in honey, fructose and glucose, attract water so that when honey is applied to a wound, honey absorbs the water into the wound. This action dries out the wound to inhibit and deter bacterial growth.


Top Ten Ways to Cook and Eat Honey

1. Use in your hot tea as a healthy sweetener.
2. Mix into your plain yogurt instead of buying a less healthy, pre-sweetened yogurt.
3. Spread a slice of toast with peanut butter, honey, and cinnamon to jumpstart your morning routine.
4. Instead of sprinkling sugar over your cereal, drizzle it with honey.
5. Substitute it for sugar in cookie, bread, and muffin recipes.
6. Use it as a seasoning for meat. Apply honey to chicken or pork chops before cooking to give the meat a unique flavor.
7. Create a dressing with olive oil, vinegar, and honey to use on top of salads.
8. Drizzle it over vanilla ice cream for a decadent dessert.
9. Add honey and lemon with hot water as a refreshing, soothing drink.
10. Eat it straight from the comb! Take a bite out of the comb and chew it like chewing gum. The more you chew, the more honey will come out of the honey comb. When all of the honey is out of the comb, spit out or swallow the wax; the wax is safe to eat and is non-toxic.

Take Caution
Although it is a healthy addition to any diet, certain individuals should take precautions. For instance, children under the age of one should not ingest honey; it contains spores that can cause a life-threatening and paralyzing disease called infant botulism.
Persons with pollen allergies should take caution when eating it; although, serious reactions are rare. Most honey sold in stores is filtered and pasteurized, which lowers the amount of pollen in the honey. If one does have a pollen allergy, eating it straight from the comb should be avoided, as it is in its natural form.
How to Choose Honey
To reap the full benefits, choose raw honey. The raw version has not been filtered or pasteurized, which means that it has not been striped of its powerful vitamins and minerals. To choose the highest quality and gain the full health benefits of honey, look for one that states, "100% Raw" and enjoy your path to nutritional sweetness!

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