10 Great Exercises to Improve Your Eyesight

Balance Your Fats - The Benefits of Omega 3 6 and 9

If our decisions about fat are made based on fear and guilt, how do we eat well? Where's the pleasure, if it is soon wiped away by negative thoughts? What do we really know about fats?
Thinking positive about fats means we need to get to know them. Let's start with the polyunsaturates. We often hear that we should reduce the saturated fat, cut out trans fats, and eat more polyunsaturates. As the title suggests, we are looking here at the balance of these polyunsaturated fatty acids in our diet.
The main issue here is that we have evolved in an environment where we got the main two polyunsaturates, omega-6 and omega-3, in a certain ratio. Our bodies process both of them using the same enzyme. This worked fine for thousands and thousands of years. Then we started getting more of one in our diets. The ratio changed. Things were no longer in balance. Does this make a difference? There are plenty of scientists around who think it does. Why is that?

Firstly, when omega-3 and omega-6 are waiting to be metabolized by the enzymes, omega-6 gets to the head of the queue. If the ratio of omega-6 to omega-3 is high, the omega-3 doesn't get taken up by the body properly. We can lose the benefit of what we are getting in our diet.
Secondly, this very new change in our diet appears to have some problems. We need some omega-6 in our diet. It is an essential fatty acid; our body needs it but cannot make it. What seems to be happening is that a diet high in omega-6 can give rise to low-level inflammation. There are lots of chronic diseases where inflammation is a feature, often an uncomfortable one, such as in some forms of arthritis.
Third on the list of issues is metabolism. There is some evidence that omega-6 fatty acids encourage the body to store fat. Over thousands of years, when people didn't get so much omega-6 in their diet, those who lived outside the tropics got a glut in autumn. Fattening up before a chilly winter is a sensible thing for a mammal to do, because you can live off your reserves of fat when food is scarce. Our bodies are programmed to store energy in this way, and nature provides the right food at the right time, in autumn, when seeds (nuts, grains and pulses) are abundant. Eating more omega-6 the whole year round may not be a good idea.

The main two polyunsaturates we meet in foods are omega-6 fatty acids and omega-3 fatty acids. Our best omega-3s come from fish, but are also found in egg yolks and meats. Strict vegetarians may get them from algae products. Omega-6 polyunsaturates are found in many oils from grains, seeds and nuts. The amount of omega-6 varies, with more than 50% in sunflower, safflower, corn oil and soybean oil. Rapeseed oil has a more favorable ratio.
There are varieties of safflower that have been bred to produce oil with a lower omega-6 content than the regular safflower, and it is also known that grain-fed animals produce meat with more omega-6 than those that graze on green stuff. So you have to be a little bit careful if you want to reduce your omega-6 ratio.

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Who Should Eat the Anti-Inflammatory Diet?

Did you know that inflammation has been identified as the basis for most chronic disease - diseases like arthritis, obesity, diabetes, heart disease and even cancer? That's right. Most chronic diseases are a result of a lifestyle of affluence that affords us the luxury of being able to eat the wrong foods in the wrong amounts at the wrong times. These food choices set in play a host of processes in your body that produce inflammation from a multitude of sources. In addition, many of us are genetically programmed to produce excessive inflammation when exposed to common irritant sources such as smoke, chemicals and poor dietary choices. Some of us produce so much inflammation that we have autoimmune disorders such as lupus, multiple sclerosis, rheumatoid arthritis, psoriasis and colitis.

How exactly do poor food choices produce inflammation? Packaged and highly processed foods as well as fast foods are some of the worst culprits. They are also some of the food choices most widely available. Designed for convenience, these foods are loaded with trans-fat to extend their shelf life as well as change their taste and texture. A trans-fat is created from a natural, saturated fat - another less than healthy fat. That saturated fat is "transformed" into a trans-fat via a process called trans-hydrogenation. This transformed fat is chemically different enough from a natural fat that, when incorporated into your body tissues, it creates a cascade of chemicals called cytokines. Cytokines are molecules responsible for producing inflammation throughout your body.

Foods that are loaded with refined sugars are also inflammatory. Cakes, cookies and doughnuts are examples of foods that are rapidly digested by your body, releasing large amounts of glucose. This glucose is rapidly absorbed by your body, causing a high blood glucose level. Your body in turn releases a surge of insulin to help normalize your blood glucose levels. This surge of insulin combined with high blood glucose levels causes your body to release cytokines, inflammatory molecules, as well. Each surge of glucose actually signals your body to store fat. Guess what? Fat tissue becomes physiologically active and begins to release these same inflammatory molecules, cytokines, as well.

Refined grains - grains stripped of fiber and vital nutrients- also create inflammation. A whole grain is a molecule composed of large amounts of glucose linked together and encapsulated with a fiber coating. This fiber coating makes the digestion and release of glucose a slow and steady process. When the outer fiber coating is stripped away to create a smooth and creamy texture, glucose molecules are readily available for rapid digestion and absorption into your body. This rapid surge of glucose into your system again is the trigger for the inflammatory cascade.

Certain grains have the ability to produce inflammation in certain individuals. Wheat, oats, barley and rye are all grains that contain significant amounts of a protein substance called gluten. Gluten makes foods, like bread, crunchy on the outside and soft on the inside. Yet this same gluten is very inflammatory in individuals genetically challenged in digesting gluten. Symptoms can be as severe as pain, bloating, diarrhea and malnutrition or as mild as nausea or lack of energy. Eliminating these specific grains from your diet is often the key to controlling this type of inflammation.

What exactly is an anti-inflammatory diet? In general, an anti-inflammatory diet consists of fresh, whole foods which do not contain triggers for inflammation and are loaded with molecules that actually neutralize inflammation in your body.

Phytonutrients are found in most fruits and vegetables, responsible for their colorful appearance. These huge molecules have antioxidant as well as anti-inflammatory properties. This means they neutralize the oxidative stress that your body generates daily, leading to inflammation. Healthy fats found in cold- water, fatty fish, flax seed and nuts can also diminish the amount of inflammation produced by your body as well. Cooking oils such as olive oil and canola oil also help your body fight and neutralize inflammation. Certain vitamins and minerals - vitamin A,D, E and C as well as zinc, selenium and copper - are found in abundance in fresh, whole foods. These antioxidants also neutralize oxidative stress and dampen the formation of inflammation.

Eliminating fast foods as well as packaged foods is the first step of the anti-inflammatory diet. Eliminating foods with refined sugars and processed grains is the second step. Eating generous amounts daily of fresh fruit and vegetables and moderate amounts of whole grains and lean protein as well as healthy fats found in fish, seeds and nuts is the foundation of the anti-inflammatory diet. Then for select individuals, reducing or eliminating grains, especially gluten-containing grains, is the final step.

So just who should eat an anti-inflammatory diet? Obviously, anyone who suffers from an inflammatory condition such as autoimmune disorders (lupus, multiple sclerosis, rheumatoid arthritis, colitis.) or allergic disorders (asthma, eczema) will benefit from the anti-inflammatory diet. Most people with chronic pain (head aches, back pain, neck pain, knee pain, joint pains, nerve pains, muscle pains) have elements of inflammation involved in their pain and will benefit too. Irritable bowel syndrome and common digestive disorders such as acid reflux improve with the anti-inflammatory diet. Yet surprisingly, anyone suffering with chronic degenerative disorders (arthritis, diabetes, heart disease, obesity and even cancer) will benefit as well from this diet. Finally, anyone interested in preventing these degenerative diseases and achieving optimal health will benefit. In fact, the science confirms that eating to prevent inflammation not only prevents disease and maintains health but also keeps us looking and feeling younger.

So eat healthy and don't let inflammation get a grip on you. From children to the elderly, everyone can benefit from this powerful approach to eating.

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

The Health Benefits of Oregano Oil

Oil of Oregano has been renowned for hundreds of years for its wonderful healing power. The oil extracted from wild plants of oregano is different from kitchen oregano. Oregano oil belongs to the hilly regions in the Mediterranean. However, due to its many advantages it is widely cultivated today.

The advantages of oregano oil are in abundance. It is used as an anti fungal, antibacterial, antioxidant, antiviral and anti-inflammatory cures. The oil with medicinal value can be administered internally or applied externally. It is obtainable in the forms of oil, tablet or gel. It has been found that the oil forms and gel forms are more beneficial than the capsule forms.

Oregano oil has been found to be very effective in the treatment of yeast infections, also known as candida albicans. It is useful in various other persistent fungal diseases like athletes foot, ring worm etc. Oregano oil wards off viruses which cause cold and fever, if taken on a daily basis. It is effective in eradicating already existing infections and speeds recovery.

Oregano oil is also famous for its ability to fight bacteria. It matches up to the strongest of antibiotics known as Vancomycin. The oil successfully eliminates Escherichia coli or rather known as E. coli and staph infections. Natural antibiotics like Oil of Oregano do not produce altered strains caused by bacteria which are drug- resistant. They are free from side effects also.

The powerful oregano oil ward off parasite, reduce the effect of worms and amoeba and eliminates fleas, mosquitoes, lice, bed bugs, ticks etc. The magical oil is a super antioxidant which can slow or stop the oxidation process of molecules. It also has the ability to neutralize free radicals, lessen possible harm to your body and repair already prevalent damages of the body. It also acts as an anti aging agent, safe guards against different types of cancers, degeneration of eye sight, wrinkles, mental disorders and many other age connected issues.

Oregano oil has the power to relieve inflammation. The presence of terpenes which is a natural kind of anti-inflammatory present in the oil is the cause for this healing effect. This feature also makes it a good cure to reduce the pain of inflammation caused due to arthritis, asthma, psoriasis, sinusitis, irritable bowel syndrome, hepatitis, eczema and much more!

Oil of Oregano is found to be loaded in two key compounds namely, carvacrol and thymol. When you buy Oregano Oil, you should check if the strength of carvacrol is no less than 70%. If the oil is not thinned in carrier oil when you buy it, ensure you dilute it before you use it internally or externally.

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How the Spice Cumin Helps You Live a Healthier Life

Besides adding culinary sophistication to our cooking, integrating herbs and spices into the diet offers significant health benefits. Seasonings are known to have helpful and/or healing effects on many conditions, including nausea, infections, inflammatory problems, autoimmune disorders, high blood pressure, cholesterol levels, and digestive disorders.

Every spice and herb used in my recipes has one or more of these benefits. For example, turmeric helps reduce symptoms of arthritis and tendonitis, while cayenne has anti-coagulating properties and aids in circulation. Garlic helps heal colds and sore throats, while coriander can relieve joint inflammation. In a nutshell, herbs and spices are generously used in my recipes for flavor as well as for their healing and medicinal properties.

Cumin is one of my favorite spices. It is the dried seed of the herb Cuminum cyminum, a member of the parsley family. Its seeds were excavated at Tell ed-Der, a Syrian archeological site, around the second millennium BC, as well as at several ancient Egyptian sites. It's obviously been around for thousands of years.

Cumin stimulates the appetite and is invaluable as a digestive aid. In Ayurvedic circles it is considered a cleansing spice, as it helps eliminate digestive toxins. It also eases pain caused by indigestion, flatulence, or heaviness of the stomach, and reduces superficial inflammation by flushing toxins out of the body. Ayurvedic practitioners also believe cumin is an aphrodisiac.

Cumin is also known for increasing milk production in lactating mothers. Cumin is a skin-friendly herb and has a cooling effect on the body and reduces itching.

Used as a gargling solution, cumin freshens the mouth and eliminates foul odors. Prepared as a tea with a small piece of ginger it will relieve symptoms of the common cold.

It is delicious when added to a freshly chopped salad of tomatoes, cucumber, and a dab of olive oil.

If you would like to start using Cumin in your diet, I recommend the following delicious recipe that my uncle Hubert used to make when I used to live in India.

Cumin Chicken (Serves 4)

Ingredients 

1 large red onion 

2 cloves garlic 

2 teaspoons fresh ginger, chopped 

2 tablespoons water 

4 large pieces boneless, skinless chicken breasts 

1 teaspoon ground cumin 

1/2 tsp turmeric 

4 bay leaves 

Salt and pepper to taste 

2 tablespoons canola oil 

1 teaspoon white wine vinegar 

1 each green and red bell pepper, chopped

Directions

1. In blender, puree onions, garlic, ginger and 2 tablespoons water. 

2. Except for bell peppers, mix ingredients in bowl with the paste from blender. Let sit 30 minutes. 

3. In a skillet, bring ingredients to a boil, then lower to simmer and cook, covered, until chicken is done. 

4. Add bell peppers and let sit 5 minutes to allow curry to absorb them. Serve over steamed rice.

To Your Longevity and Abundant Living!

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7 Foods That Reduce Inflammation Naturally

Do you or someone you love suffer from inflammation and the pain that comes with it? If so, I'm happy to share with you a little of what I have learned through my journey to heal my inflammation. I will share with you 7 foods that reduce inflammation naturally.

  Before I share some of the secrets I have found, it is important to know what inflammation is. So, what is inflammation?

Inflammation is part of the biological response of vascular tissues to harmful stimuli. These stimuli could be damaged cells, pathogens, or irritants. Inflammation is a protective attempt by your body to remove the detrimental stimuli and to start the healing process. Infections and wounds would never heal without inflammation. Symptoms of inflammation can include swelling, pain, redness, and restriction in movement.

Inflammation can be acute or chronic. Chronic inflammation is prolonged inflammation. It leads to a progressive shift in the type of cells existing at the site of inflammation and is characterized by concurring destruction and healing of the tissue from the inflammatory process. It can cause a load of diseases, such as arthritis, rheumatoid arthritis, periodontitis, hay fever, cancer, inflammatory bowel diseases, hypersensitivities, diabetes, stroke, heart disease, acne, celiac disease, autoimmune diseases, asthma, etc. So for that reason, the body closely regulates inflammation.

It is important to reduce inflammation not just because of the pain that it causes you, but also because chronic inflammation is very detrimental to the body. Unlike acute inflammation, where the immune system responds to injury or infection by activating inflammatory chemicals that fight abnormal substances, chronic inflammation isn't beneficial for the body.

The foods you choose to eat can help reduce and prevent inflammation. Foods reduce inflammation naturally, so if you want to get rid of your inflammation naturally, then read on! Below I will share with you 7 foods that reduce inflammation naturally. These foods are called anti-inflammatory foods.

Berries

Goji berries are one of the first foods I choose to eat to rid myself of my horrible inflammation pain, and I noticed a difference within weeks. Goji berries are very high in antioxidants, so they are a great anti-inflammatory along with other wonderful qualities. Blueberries are full of antioxidants and high in phytonutrients. Phytonutrients give anti-inflammatory protection against many diseases. Other types of berries such as raspberries, blackberries, strawberries and cranberries are also high in antioxidants.

Papaya

Papain is a protein-digesting enzyme found in papaya. Papain, along with other nutrients such as vitamin E and C, helps to reduce inflammation and improves digestion. If you are interested in foods that reduce inflammation, and you are a tropical fruit fan, then this is a perfect food for you to eat.

Pineapple

Pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling and inflammation. Extracts of bromelain are used in various natural anti-inflammatory supplements for arthritis.

Spices

Turmeric is a spice with high anti-inflammatory qualities. Add a teaspoon to your diet each day. Some ways to include turmeric into your diet would be to add it to soups, sprinkling it on scrambled eggs, mixing it into sauces, or salad dressings. Ginger is a relative of turmeric that is also revered internationally for its anti-inflammatory qualities. If you want to reduce inflammation naturally, then try incorporating these spices in your next meals.

Kelp

Kelp contains fucoidan, a kind of carbohydrate that is anti-inflammatory, and anti-oxidative. Kombu, arame, and wakame are a few types of kelp that can be bought at the grocery store. Kelp has a high fiber content so it also helps to make your feel full and promotes weight loss. Get organic kelp from unpolluted waters.

Spinach

Spinach is a dark green leafy vegetable that is a high source of anti-inflammatory and anti-oxidative flavonoids and carotenoids. It contains vitamin A, B, B, C, E, K, iron, magnesium, potassium, calcium, and folate. Make sure to buy organic spinach. Non-organic spinach is sprayed with pesticides and you don't want to be putting more toxins into your body, because that will increase your inflammation. Vegetables, especially dark leafy vegetables are great for decreases inflammation. Choose dark green or brightly colored vegetables.

Broccoli

Broccoli contains anti-inflammatory phytonutrients that help the body to get rid of carcinogenic compounds. It is also a highly nutritious vegetable. Cauliflower is a relative of broccoli, which contains similar components that aid the body's detoxification.

I hope you have found this list of foods that reduce inflammation helpful. Start eating some of these foods, and see what happens. If you already eat some of them, try eating more. The more you eat of these foods, the more you should see a reduction in your inflammation and the pain that goes with it. Here's to a new you... inflammation and pain-free!



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Zinc Is Essential for Good Health

Most of us are familiar with the use of zinc as an aid to combating common colds and sore throats; however, many of us are unaware of just how vital zinc is in maintaining overall good health. Zinc is an essential trace element found in every cell in our bodies. While studies have indicated that about 12% of Americans are deficient in zinc, our ability to absorb zinc declines with age and it is estimated that this percentage increases to 45% in older Americans

Zinc performs a variety of important functions, including strengthening the immune system, protecting cell membranes against free radicals, preventing cell structural damage and repairing damaged DNA. Zinc also is instrumental in healing wounds, supports the stabilization of blood glucose, supports neurological function, maintains the senses of taste and smell, and stimulates activity in approximately 100 different enzymes.

In addition, Zinc supports normal growth during pregnancy, childhood, and adolescence and helps to protect against macular degeneration, a cause of blindness in adults over the age of 60. Zinc can even help boost libido. Zinc may also be effective in treating such conditions as acne, eczema, anorexia nervosa, and those suffering from trauma after surgery.

Zinc deficiency can lead to numerous health conditions, including prostate disorders which may in turn lead to prostate cancer. Because zinc affects the immune system, a deficiency can present itself in frequent colds, flus, and other infections. In children, a zinc deficiency can manifest itself in growth retardation.

In addition to aging and poor dietary habits, digestive disorders such as irritable bowel syndrome and Crohn's Disease can be contributing factors in the depletion of zinc from our bodies. Deficiency in zinc can also be caused by certain medications. Among the offenders are diuretics and medications used in controlling blood pressure. Acid-suppressing medications also play an important role. Alcoholics have a higher risk of being zinc deficient. Others at risk include women taking birth control pills and on hormone replacement therapy.

Zinc deficiency symptoms can present themselves as:

* Rashes
* Chronic diarrhea
* Night blindness
* Depression
* Loss of appetite
* Decline in libido
* Hair loss
* Eye and skin lesions

Foods rich in zinc include:

* Beef
* Crab
* Turkey
* Oysters
* Liver
* Dairy
* Nuts, such as cashews, almonds, peanuts
* Crimini mushrooms
* Spinach
* Pumpkin seeds

The Recommended Daily Allowance (RDA) for zinc is 11 mg for men and 8 mg for women. However, those that are zinc deficient, not eating a diet rich in zinc, or have a prostate disorder should take 15 mg of zinc daily. Because of the lower absorption of zinc from plants, vegetarians may need about 50% more zinc. Since zinc can interfere with copper absorption, any zinc supplement should contain 1 to 2 mg of copper.


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