The Rap on Berries

I have to admit the "what's cooking" question can challenge the best of us in the food universe, but a visit to the farmer's market can provide the solution in solving this dining dilemma. On my most recent visit I was drawn to the raspberries and blueberries.

The berry family has plenty of positives to benefit those on the path to well-being. They are low in calories, high in Vitamin C, fiber and folate. Additionally they contain heaps of antioxidants which aid in heart health, boosting the immune system, reducing inflammation and bad cholesterol and preventing blood clots. Adding to these umbrella benefits, the individual berries bring other health benefits to the table.

Raspberries are available in red, gold, purple and black, but the reds are the most popular. Raspberries are low in calories, and sodium; they are an excellent source of vitamin C, and a good source of carbohydrates and dietary fiber. Red raspberries also contain manganese, copper and Vitamin K. The richly colored red raspberry is high in both antioxidants and phytonutrients. Phytonutrients are defined by the American Cancer Society as plant compounds that include lycopene, resveratrol and carotenoids that are thought to have health protecting qualities.

The phytonutrients contained in raspberries aid in lowering the risk of chronic diseases such as type 2 diabetes, hypertension, and atherosclerosis. Though the research is continuing recent data indicates the potential for the fruit to play a role in obesity management.

Raspberries are delicate and should be gently washed in cool water and patted dry just before using them. They are more flavorful if allowed to come to room temperature before eating, rather than eating them as soon as they come out of the refrigerator.

Blueberries, labeled as one of the "superfoods" are also high in antioxidants including the phytonutrient anthocyanins. It is the anthocyanins that give the fruit the deep blue-purple color. The fruit is low in calories, sodium-free and a good source of vitamins C and K, manganese, fiber and copper.

Blueberry consumption is linked to antioxidant support, with a protective effect on the entire body in addition to the cardiovascular system. There is evidence that blueberries can protect the retina from damage from sunlight, and assist in maintaining the blood-sugar balance in people affected by type 2 diabetes or who are insulin resistant. Recent research indicates that consumption of blueberries may play a role in improving memory and delaying the onset of age-related cognitive problems.

As with raspberries, blueberries require gentle washing and patting dry just before using, they should be stored in the refrigerator. Blueberries can be frozen but for optimum nutrition content, fresh is best.

As for what's cooking-fresh berry salads tossed with arugula and assorted baby lettuce plus toasted nuts; berries and cottage cheese or Greek-style yogurt; fruit smoothies made with almond milk; grilled pork tenderloin with blueberries or raspberries; whole-grain pizza spread with Greek-style yogurt, and toppings of thin-sliced ham and berries of course!

Take Away: Raspberries and blueberries have nutrient star status. Add them to your meals as part of your well-being lifestyle plan.

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Consume Celery Before Bedtime and You Will Amaze With The Overall Health...

Benefits of Regular Exercise and Physical Activities

Exercise has become very popular among people who want to look good and at the same time be healthy irrespective of their age. This is because research have proved that regular exercise and physical activities can make you feel better, have more energy and probably live longer. It will be difficult to ignore the health benefits of regular exercise and physical activities. The good news is that you can have all the benefits of regular exercise regardless of your physical ability, age or sex.

Lets see some of the ways exercise can help to improve your looks, health and life generally.

EXERCISE HELPS PREVENT HEALTH CONDITIONS AND DISEASES

Research have proved that exercise and regular physical activities boosts good cholesterol, keep your blood flowing smoothly thereby reducing your risk of cardiovascular diseases. Health problems like depression, stroke, diabetes, arthritis and many more can be prevented by engaging in regular exercise.

EXERCISE HELPS IN WEIGHT LOSS

No weight loss program is complete without exercise and/or regular physical activity. Exercise helps to prevent excess weight gain and also to maintain weight loss as it helps to boost your metabolism. The intensity of your activity determines the mount of calories you burn and how much weight you loss. Even at work you can be more active by taking the stairs instead of the elevator, walking to the next office instead of making calls or sending mails. You can do some stretching while running a copy.

EXERCISE RELIEVES STRESS AND IMPROVES MOOD

Exercise and physical activities stimulates and enhances the production of endorphin in the brain that makes you feel good, happier and more relaxed. When you exercise regularly you feel better about you looks and appearance which helps to boost your confidence and also improve your self esteem. Engaging in exercise and physical activities will take your focus away from any stress causing situation or factor helping you to relax better.

EXERCISE HELPS TO BOOST ENERGY

Exercise and physical activities help to deliver oxygen and nutrients to your tissues thereby helping your cardiovascular system to work efficiently. When your heart and lungs work efficiently your energy level will be enhanced and you will have more energy to go about your daily activities. Exercise and physical activities boost your endurance as well as improve your strength and stamina.

Exercise also promotes better sleep, enhances your sex life and helps you connect with friends and family. In fact, it can serve as a means to bring back the spark in your social life.

If you are looking for a way to feel better, look good, be healthy and have fun, engage in regular exercise and physical activities. Adding a 30 minutes to one hour exercise in your daily schedule and strictly keeping it like an appointment will give you all the benefits. Checking with your doctor before starting any new exercise program is very important especially if you have any health concern.

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How to Lose Visceral Fat Fast

Visceral fat is the fat that develops deep inside your body and surrounds your internal organs. It is centered in your abdominal area and is harder to lose than the regular fat which lies just beneath your skin. You need to lose visceral fat because it is closely linked to several horrific diseases such as: diabetes, heart attacks, strokes, high cholesterol and so on.

The main risk of visceral fat stems from a process in which the liver metabolizes this fat and turns it into bad cholesterol. This bad cholesterol is then released into the blood stream and slowly clogs your arteries from within. This is a process which can lead to potentially fatal conditions like a heart attack.

Because visceral fat lies deep inside of you, it is unnoticeable. But, if you have excess belly fat, you also have visceral fat and you need to do what it takes to get rid of it before it does you serious damage.

To lose visceral fat you need to take 2 steps:

1. Avoiding trans-far rich foods. Trans-fats are the hard fats which you can find in butter and lard. Read product lables carefully to avoid this kind of fat.

2. Do physical exercise on a regular basis. You don't have to become a gym slave to lose some visceral fat. A 30 minute walk each evening will do you wonders. Also, try to slowly increase muscle tissue with strength exercises to help you boost your metabolism and increase your calorie burn rate.

Other cardio workouts like running, rowing, sports, dancing, jumping rope, and so on will also help you to lose belly fat and visceral fat. This is the time to take action as your excess fat will not go away on its own and you may suffer from the health ramifications sooner than you expect.

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Does Coconut Oil Really Help To Burn Fat?

If you are looking for a natural and easy way to lose weight and melt belly fat, you've come to the right place!

A growing number of scientific studies have now shown that the oil from a coconut not only burns stubborn abdominal fat, but it also improves metabolic markers to help you lose weight.

See how these 3 recent studies looked into the relationship between this oil and weight loss.

Study #1:

The first study is from The Journal of Nutrition where the studies of medium chain fatty acids (MCFAs) are investigated by researchers.

These MCFAs in coconut oil can boost your metabolism and increase your level of energy.

They also decrease in food consumption because they make you feel full longer therefore help reduce your body fat.

The authors of this study highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

Study #2:

The second study in ISRN Pharmacology discovered that high concentration of MCFAs are found in virgin coconut oil (VCO) which in the study had shown beneficial effect in reduction of waist circumference.

Study #3:

The third study is also the most fascinating study which was published in the Journal of Lipids in 2009.

The purpose was to test the effects of either 2 tablespoons (30 mL) of soybean oil or 2 tablespoons of coconut oil on a randomized group of 40 women aged between 20-40 years old over a 12-week period.

Results showed that the group that consumed coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed increases in belly fat.

Moreover, the coconut oil group also presented a higher level of HDL (good cholesterol) while the soybean oil group presented an increase in LDL (bad cholesterol).

These studies have all focused on different aspects of health and nutrition, yet have all found relative benefits when compared to other "healthy" oils and fats.

In summary, here are 3 scientific reasons why coconut oil is super awesome for weight loss:

#1. It keeps you feeling full for longer.

#2. It fires up your metabolism.

#3. It's a fat that's less likely to be stored as fat.

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