Pumpkins Seeds Roasted - Healthy and Delicious!

Pumpkin Seeds also called Pepitas, have been used in North America for centuries as food and medicine. Each year we carve up our pumpkins but how many of us roast the seeds? They make such a good snack and are so healthy!

Since pumpkins are gourds they have components which can aid in prostate, urinary tract health, brain function, and may help to prevent some cancers.
Pepitas are also packed full of nutrients such as zinc, phosporous, some iron, manganese and magnesium, which can help keep the skin healthy, make hair grow better and stronger.

They also contain tryptophan, Omega 3 fats, amino acids and vitamin K. Omega 3 fats are vital to the health of cell membranes and are beneficial in helping to protect us from possible major threats to our health.
Roasted Pumpkin Seeds are delicious BUT, in order to keep their essential oils intact it is best to roast them at low temperatures.
Recipe:
Seeds from a pumpkin (de-slimed, rinsed and patted dry) 1-2 tsp Kosher salt 1-2 tbsp canola or olive oil large zip-lock bag cookie sheet tin foil* (optional)

1. Put clean pumpkin seeds into a large Ziplock bag.
2. Pour oil into the bag and seal shut - Shake the bag till all the seeds are coated
3. Spread the seeds onto a cookie sheet (I cover mine in tinfoil for easier clean up and to help keep the seeds from burning)
4. Sprinkle with the Kosher salt (I like Kosher salt because it tastes so good) 5. Put in oven and roast at: 165 degrees for 15-20 minutes for the healthiest version 400 degrees for 8 - 10 minutes for the less health-filled but crunchy yummy version.

*many people feel that cooking food with aluminum foil is unhealthy

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Vegetarians Should Take Fax Seed As A Fatty Acid Supplement

It is very important to get enough essential fatty acids at they definitely affect your physical and mental healthy. Many people find taking fish oil supplements is a good way to ensure they get all the fatty acids they need. However, most vegetarians don't want to use fish oil. A great alternative for them is flax seed. It is a great supplement for the Omega 3 fatty acids yet it is derived from a plant.

Flax seed oil contains ALA that is broken down into EPA and DHA. These are the three essential fatty acids also found in fish oil. Most diabetics and schizophrenics find that they are not able to convert ALA into EPA and DHA. If you suffer from such ailments then you will also need to take DHA and EPA supplements as well.

There are several ways to add flax seed to a vegetarian diet. Raw flax seed offers the best option because in addition to the fatty acids it offers Lignan, Mucilage, vitamins, and minerals. These types of essential fatty acids are broken down when you cook, causing it to contain less Lignan and Mucilage. You can consume raw flax seed by grinding it and sprinkling it on cereal or salads. Some people enjoy it in smoothies, or adding it to water and then drinking it. If you choose this method then drink it quickly or the Mucilage will solidify in the water. It is also a good idea to take flax seed oil supplements.

Vegetarians will find flex seeds offer many benefits to their health. They can reduce the chances of heart disease, lower blood pressure, lower cholesterol levels, assist with depression, and reduce the effects of Attention Deficit Disorder. Lignan is a known antioxidant and it also contains properties that can help prevent cancer. Mucilage offers a natural laxative as well as a way to remove toxins from the body.

Adding raw flax seed and flax seed supplements to your vegetarian diet, you will get all the essential fatty acids you need. Remember that this is not true of vegetarians who also have diabetes or schizophrenia. Flax seed is a great alternative to fish oil for those who want to stick to their vegetarian regiment.


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Rapeseed Oil for Cooking and Health Benefits

Rapeseed grows in fields across Britain; it is a fragrant and familiar crop that is an irritant to hay fever sufferers and farmers alike.

When Rapeseed is cold-pressed, it produces a cooking oil with a grassy, "green" taste. And now with some new eye-catching health properties, that the home grown rapeseed has been dubbed "the British olive oil".

It has a high smoke point which means an unusually high burning temperature and therefore can be used as cooking oil unlike Wheatgerm oil which cannot be heated. This quality makes it popular health oil and a good source of the omega oils through daily use.

Rapeseed oil is exceptionally rich in Omega 3 and Omega 6 which have well known benefits for the health. The omega oils play a big part in fighting inflammation and maintaining a healthy cardiovascular system. Rapeseed also contains omega 9 in the form of Oleic acid, which is what is also found in Olive oil also a very popular cooking oil. Oleic acid found in Rapeseed oil is a monosaturated fatty acid which is known to have health benefits, such as it may help strengthen immunity. Organic cold pressed Rapeseed oil is also very rich in vitamin E.

Apart from its local provenance, it's big selling point, say converts, is its health-giving properties. As with olive oil, it contains Omegas 3, 6 and 9, essential fatty acids known to reduce cholesterol and maintain heart health, joint mobility and brain function. It is also a rich, natural source of vitamin E. High in mono-unsaturated fats, it is one of the few unblended oils that can be heated to deep-frying temperature without its antioxidants, character, colour and flavour spoiling. In short, it is one of best. Experts also say that adding it to the diet may lower the cholesterol and blood fat levels of patients who have had high cholesterol from birth.

One of the good things about using it as cooking oil is that it contains half the saturated fat of Olive oil and therefore is good dietary oil. Organic Rapeseed oil is a better choice and always try to opt for certified organic and cold pressed Rapeseed oil as this will offer better health benefits.

The best way to enjoy the benefits of cold pressed cooking oils is by keeping a range of oils. Use Rapeseed oil and Olive oil for light stir fry's and salads keep organic virgin coconut oil or a similar saturated fat for heavy frying, and pumpkin and avocado oils for dressings and dips."

Fushi Wellbeing panel of experts include a nutritionist and herbalist provides unbiased and expert information on basic nutrition and healthy lifestyle tips. Fushi Wellbeing provides a range of ethical health and wellbeing products from cold pressed oils for both internal and massage use, herbal supplements, health supplements and natural body and hair care.

Rapeseed oil is unique health oil which can be used for cooking like organic coconut oil as well and rich in vitamins and omega fatty acids.



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5 Good Mood Foods

it comes to  your mood, there are certain things that can build you up or bring you down hard. Even if you are having a great day, put the wrong thing in your mouth and suddenly you could find yourself inexplicably down in the dumps. Conversely, the worst day ever can often be counterbalanced - if not entirely counteracted - by "good mood foods" which, while they may not provide the culturally-promised satisfaction that a gallon of ice cream will, will actually help you focus on resolving your problems rather than railing against them.

Here are 5 "good mood foods" that you can count on to boost your spirits and keep you more positive in general when the going gets tough:

1. Turkey

Turkey contains serotonin, which your body needs in order to avoid mood swings, unhealthy food cravings and anxiety. A turkey sandwich may  be just the thing to lighten and brighten a gray day.

2. Bananas

Bananas are high in potassium, which gives you energy and also keeps your muscles from feeling fatigued. A banana a day may do just as good a job - if not better - than an apple at keeping the doctor away. If you are stressed out and starting to feel it physically, a banana can help you counteract these effects.

3. Citrus fruits

Need a little boost in the bedroom? Citrus fruits contain vitamins and minerals that boost sperm count and improve your odds of an orgasm. People who are satisfied in the bedroom tend to operate on a more even keel outside it, so drinking a glass of pure orange juice could go a long way toward evening out your mood issues.

4. Whole grains

A moderate amount of carbohydrates in your diet can help keep your blood sugar stable. This is good because it enables you to focus and remain calm under stress. However, refined carbohydrates actually make your blood sugar less stable, so stick to whole grains to insure that you are helping the situation rather than exacerbating it.

5. Salmon

Salmon contains fatty acids called omega 3's. These essential fish oil nutrients have been proven to prevent and alleviate clinical depression among many other psychological issues. However, to get the full effects of omega 3 fatty acids (which include memory sharpness, increased focus and heart health) you would need to eat as much as two pounds of salmon a day. As a result, most people prefer to get their fishy "good mood food" in the form of a dietary supplement. Just make sure that your omega 3 supplements are made from Arctic Circle salmon to insure purity.
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Grass Fed Beef Versus Grain Fed Beef

The recent growing popularity of organic products has sparked a debate about grass-fed beef benefits versus the price you pay for it. Is the 2 - 3x supermarket price markup worth it? The bigger issue is more likely the overall health benefits of eating grass fed beef over the conventional grain or corn fed beef. This article will discuss the differences in how the grass fed and grain fed meats are created, processed and ultimately affect your health.

Definition

How cattle are raised will determine the quality and specific makeup of the meat. There are three phases to the process:

Phase 1. This is the infant stage - the calf is born, consumes only milk from its mother and eventually eats grass for the first time in a pasture at 7 - 9 months of age.

Phase 2. This stage is where the type of feeding methods change in the process. This phase will last from the end of phase 1 to just before the slaughter to yield the meat. grass fed beef eat grass from the ground while grain fed will eat a variety or different grains in a lot of cases in an enclosed environment.

Phase 3. This finishing stage is just before harvest which involves rapid growth. Some producers will use grain at this stage even though the cattle have been fed exclusively grass up to this point. This is the time when the cattle increase in weight faster than any other time frame. How they are fed will drastically change the finished product in both weight and quality of meat.

Your local supermarket or butcher shop will offer four types of meat which will vary in exposure to grain.

1. Veal - this is calf meat from phase 1 above. It has never been fed grain and will be predominantly males as they do not produce milk so are of lower value as adults.

2. Organic or 100% grass fed - cattle that have spent their whole lives in a pasture.

3. Initially grass fed beef but finished in phase 3 with grain.

4. Grain fed beef that have been raised in the conventional manner and have not eaten grass in a pasture at all.

This list (not surprisingly) is also in order of most expensive to least expensive.

The Benefits

Unfortunately the research on this topic is fairly limited as it is not a really popular concern to the public. With limited data, we will compare only the two extremes - 100% grass fed and 100% grain fed beef.

One research group did a comparison of grass fed and grain fed beef using samples from different farms in the continental USA. Having samples collected in this way takes into account the different regions of the country with differing quality of both grass and grains as feed. The meat tested is the same beef that you would find in a supermarket. All of the farms are the suppliers of meat to the local grocery stores, restaurants, burger joints, etc.

The results were not overly surprising - the nutrient profiles of the two types were very similar.

- the fat in grass fed meat is a darker yellow color possibly due to larger amounts of vitamin A and carotenoids

- slightly less marbling (lines of fat in the meat) in grain fed which makes it a little leaner

- a little less unsaturated fats but more omega-3's and saturated fats in grain fed beef (but not by very much)

- the ratio of omega-6 fats to omega-3 fats is much lower in grain fed beef at 2.45 compared to 9.6 for grass fed meat. Omega fats are known to have anti-inflammatory properties so the high ratio is much better.

There was a different study that looked at the effect of using grain in the last two months of cattle development. The findings showed that the longer grain was used, the more saturated fats were produced. This is the opposite of the previous research. The other results were the same.

Overall, the findings make the two types of meat very similar with only omega fats being better in grass fed beef.

Human Benefits

We have taken a look at the research involving the meat itself but what about feeding it to humans and seeing the result? Another group did a 4 week test where they fed two groups of people beef that was either grass fed or grain fed in the final phase of growth. The subjects underwent blood analysis which showed the grass fed beef group had significantly better levels of omega-3 fats, lower omega-6/omega-3 fat ratio and higher levels of DHA (docosahexaenoic acid). DHA is a fish fatty acid that has been shown in research to improve memory and slow the progress of Alzheimer's disease.

Based on these findings, anyone who does not eat very much fish to obtain DHA would benefit from grass fed beef to obtain it, even if the amount is not as significant.

Commercial grain fed beef is notorious for containing antibiotics and artificial hormones as the cattle are treated in captivity. Grass fed beef would help lower the risk of exposure. Testing in this area is quite limited so some of it is speculation.

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What You Need To Know About Fish Oil

Fish oil is a type of fatty acid that is derived from the tissues of oily fish. It contains omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). If you can't access the fish oil, there are plenty of supplements in the market that you can take.

Benefits of fish oil

There are plenty of advantages that come with taking the oil. Some of these advantages include:

Cholesterol control: Cholesterol levels in your body are not only essential for the health of your heart, but they are also important to your entire body. Experts show that taking 3-6 grams of fish oil every day aids in promoting a healthy balance of high-density lipoproteins and low-density lipoproteins. The oil has also been found to promote healthy levels of triacylglycerol concentrations in the body.

To support healthy cholesterol levels, you should support the intake of the oil by taking diets rich in fresh fruits and vegetables.

Bone support: Bone support is important to women, especially those entering the menopausal years. As you get older as a woman, there aren't the standard progesterone and estrogen hormone levels, and this provokes the bones to begin thinning. Studies show that oil from fish promotes bone health thus you don't lose as much calcium as you should.

To get the most from taking fish oil, you should maintain a good balance of omega-3 and omega-6 fatty acids. Remember that taking more too much or too little of each would put your bones at even more risk.

Mood support: Do you struggle with anxiety and depression? Consumption of this oil has been attributed with increased mood and positivity in life. According to scientists, when you consume fish oil you increase serotonin levels in the body. As you know, serotonin is a "feel-good" hormone thus you feel good about yourself. To get the most from this hormone, you should take oil of fish after eating a carbohydrate-heavy meal.

Tips to consider when using fish oil

While many companies are selling the supplements both online and offline, not all are reputable. To be confident that you are buying a genuine product, buy the oil from a renowned company. In addition to buying from a reputable company, you should also ensure that you take the oil correctly.

The AHA recommends that you take up to 3 grams of fish oil every day. Taking high doses is often accompanied by side effects that include: fishy breath, fishy taste in the mouth, loose stools, nausea, and stomach upset. You also have increased the risk of bleeding.

If you want to take high doses of the supplement, you should talk to your doctor first who will come up with a plan on how you can safely take the supplements without developing the side effects. Some people have high triglyceride levels, if you are one of the people, you should speak to your doctor before you start taking the supplements.

Conclusion

This is what you need to know about this oil. To get the most from the supplements, buy them from a reputable company. You also should take them correctly.

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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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How Important is Natural Omega 3 Complex For Promoting Health?

Natural omega 3 complex is required for controlling cholesterol levels in the body and for the prevention of problems and conditions related to the heart. Because of this reason many people take omega 3 supplements in large quantities to become overall fit and healthy.

It has been found that fish oil is the only richest known source of two of the most important omega 3 fats - DHA and EPA. Fish oil is therefore utilized in making omega 3 supplements like natrol omega 3 complex and many others.

These supplements are effective and a person of any age group and build can use them without any reservations. They don't have any side effects associated with their consumption and are totally safe and pure.

People also use omega 3 fish oil supplements to get relief in inflammatory conditions like arthritis and cystitis. EPA is known for reducing inflammation throughout the body and is therefore an essential nutrient for elderly people.

DHA is good for the memory and it also prevents mental conditions like depression, anxiety and bipolar disorder. It has been found that schizophrenia and Alzheimer's disease occur mainly due to DHA deficiency in the body. Hyperactivity which is becoming very common among growing children also occurs as a result of DHA deficiency.

The above mentioned facts show how much important omega 3 fats are for our health and body. They should be consumed on a regular basis either through diet or through nutritional supplements. Normally 300 to 400 mg of both fats combined is required by an average, healthy person.

If you eat fish regularly you are at reduced risk of developing heart disease, cancer, arthritis, diabetes and some degenerative diseases. A good fatty fish like salmon, herring and hoki provides up to 1000 mg of DHA and EPA combined. The oil of these fish can also be consumed in raw form or in the form of fish oil capsules which are easily available on the market for purchase.

It has been found that only pharmaceutical grade fish oil is effective and free from impurities. Other low grade fish oils are not refined and they may cause side effects, allergies and infections. Because of this reason it is strongly recommended that you buy a fish oil product from a reputable company.

Omega 3 supplements should be consumed by people of all ages since they are helpful in the prevention of many diseases and also promote overall health and well-being.

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Salt and Sodium - Are They the Same?

Salt, some of us like the taste, some of us can't stand it, but like it or not it is required in your daily intake. But just how much do you need?

The amount of salt intake will vary depending on your physical activity as well as other factors. Runners for example, the recommended salt intake per day is less than 2,300 milligrams.

Salt has been liked to various forms of diseases and conditions, such as high blood pressure and even Dementia. In Therapy Today Magazine, research director Iain Ryrie said "that If people want to protect themselves against dementia, they should limit the amount of salt and saturated fat they consume and eat foods that contain essential B vitamins, Omega 3 and zinc."

Sodium which is found in salt, is big culprit when it comes to these conditions. The present average person intakes, approximately 3000-4500 mg/day of sodium That is very high, and is, 2-3-fold in comparison with the current Dietary Reference Intake (DRI) of 1500 mg.

According to Matthew Kadey of Muscle & Fitness, "Between checking labels for fat grams and counting carbs, who has time to think about sodium? You don`t need to obsess over sodium intake, but you should probably work on ways to reduce it in your diet. Here`s why: It`s estimated that 25% of people with normal blood pressure and about 60% of those with high blood pressure are salt-sensitive, which means that as salt intake goes up, so does blood pressure. If you`re salt-sensitive, you may be at a much higher risk for strokes and heart attacks, even though your blood pressure may ordinarily be normal."

Kadey continues, "The sodium in salt can raise your blood pressure in two ways. By causing the body to retain water, sodium increases blood volume and therefore blood pressure. Sodium also causes smooth muscle contraction and constriction of small blood vessels, which is associated with a greater resistance to blood flow. The common "cheat" day that`s a part of many fitness enthusiasts` diets can produce an elevated heart rate and blood pressure in response to a sudden increase in sodium ingestion."

"With excessive sodium intake, there`s more to worry about than just high blood pressure. When you consume too much sodium, your body retains water to dilute the sodium concentration in your blood to a healthier level. As a result, you urinate less and bloating can occur. So next time your pants feel a little snug, think about that soup you had for lunch -- a can of chicken noodle soup has 2,690 mg of sodium! But you also don`t want to go too far in your efforts to avoid sodium. The extreme sodium restriction often employed by fitness competitors and bodybuilders can result in this same water retention as the body fights to retain sodium and, in turn, water," claims Kadey.

So what is the different between sodium and salt? Kadey says, "Sodium is an element found naturally in various foods, and it`s essential that we get some in our diets because it regulates the body`s fluid balance and blood pressure, helps the muscles relax and carries nutrients to the cells. Table salt (sodium chloride) consists of 40% sodium and 60% chloride; a teaspoon contains 2,300 mg of sodium. Sodium and salt are terms often used interchangeably."

So when choosing your foods read the labels and choose foods with 200mg or less of sodium. Do not just concentrate on reading the fat and carb contents. Remove the salt shaker from the table and use as little salt as possible when cooking. Chances are you are already getting enough in your diet, regardless of how good or bad it is.

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Simply Vegan

Veganism can improve health and vitality--but it can be a daunting dietary switch even for vegetarians. 

Can I really cut all animal products from my diet? The food will be bland; I'll get bored with it. I'll have to give up eating out. Even for the open-minded, the list of reasons "why not" might seem insurmountable, but if you arm yourself with some basic knowledge and the right items in your pantry, you may discover that a vegan diet blends well with your lifestyle--and keeps your taste buds engaged.

Don't get me wrong: Becoming a vegan takes serious commitment and discipline. Vegans are strict vegetarians who consume no meat or animal by-products, which include poultry, fish, eggs, cheese, milk, dairy, and ingredients such as honey. However, their diet is one rich in antioxidants, vitamins, minerals, complex carbohydrates, dietary fiber, and protein, which offer many health benefits: improved cardiovascular functions and cholesterol levels and prevention against osteoporosis, arthritis, macular degeneration, type 2 diabetes, and a variety of cancers. The effects are felt more practically as well: A vegan diet promotes energy, weight loss, and healthier skin, hair, and nails.

It is true that a vegan diet can be difficult when you don't have control over the menu, like at restaurants and dinner parties. However, some of the best vegan entrees can be found in ethnic restaurants that serve Indian and Asian cuisine, which offer meals rich in vegetables and grains, and many more restaurants are equipped to adapt their regular menus to vegan formulas.

Eating in is easier, and with the right spices and recipes, vegan meals can be as delicious as they are nutrient-packed. Before starting a vegan diet, you should first understand your daily nutritional requirements. Vegans need to pay special attention to certain nutrients: vitamin B12, omega-3 fatty acids, calcium, vitamin D, protein, and iron. Most foods can be found in mainstream supermarkets, or you can grow your own produce or visit one of our state's many farms.

Before changing your diet, make an appointment with your doctor to assess your individual needs and to test for any potential food allergies. Also, continue to eat a well-rounded diet, with all foods in moderation.

What to Stock in a Vegan Pantry

Protein/Meat Substitutes Legumes, nuts, and seeds equal protein power. Be sure to include edamame, tofu, textured vegetable protein (TVP), seitan (also called wheat meat or wheat gluten), and tempeh (a fermented soy product with a slightly nutty flavor).

Vitamin B12 (Cobalamin) This vitamin is primarily found in animal products, but vegans can obtain B12 from fortified foods such as soy milk (or other nondairy milk), breakfast cereal, meat alternatives, and nutritional yeast, which can be found in most health food stores. An adult multivitamin, which typically contains 6 micrograms of B12, can prevent a deficiency in the nutrient and is strongly recommended.

Omega-3 Fatty Acids Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most significant and effective forms of omega-3 fatty acids primarily found in fish and seafood. Alpha-linolenic acid (ALA), which is converted to EPA and DHA, is the form found in plant foods such as walnuts, canola oil, flaxseeds, flaxseed oil, soybeans, and butternuts.

Calcium and Vitamin D These bone-boosting nutrients have found their way into fortified soy milk, almond milk, rice milk, cereal, tofu, and orange juice. Calcium is found naturally in almonds and greens, such as bok choy, broccoli, and Chinese cabbage.

Iron Maximize iron absorption by eating iron-rich foods - like dried beans, fortified cereals, and dark, leafy greens -along with a vitamin C-rich food, such as citrus fruit.

Multivitamins Any diet, vegan or not, can benefit from "dietary insurance." Consider a multivitamin with minerals to ensure you are getting adequate amounts of harder-to-get nutrients. (Note: Make sure the vitamins you buy are labeled "vegan," as some contain gelatin.)

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Chia Seeds Nutrition Facts. How To Eat It?

We had a lot of chia variations :), but why not to enlarge you menu even more. This time easy version 

Chia seeds are an excellent source of alpha-linolenic acid, which is a precursor to other fatty acids omega 3. Omega-3 acids build our cell membranes, help to maintain normal cholesterol levels, help to fight hypertension, anti-inflammatory and anti-cancer properties

The oil from chia seeds contains 30% omega-3 and 40% omega-6. It is assumed that this is the optimal balance of exogenous fatty acids.

Chia seeds are also rich in antioxidants, which have a positive effect on our health.

Other benefits:

• chlorogenic acid,
• enhancing insulin sensitivity.
• caffeic acid
• antitumor activity: quercetin, kaempferol, and myricetin. In addition, quercetin may lead to a reduction of unpleasant symptoms of allergy.
• They are also rich in calcium, so especially good as its source for non-dairy diet.
• Due to the high content of soluble fiber, chia seeds support the proper functioning of the digestive tract

What else?

While eating chia we are slowing the absorption of sugars and we are helping to regulate their level in our blood. The huge amount of fiber contained in these small grains is beneficial to the digestive system and provides long satiety. For this reason, chia seeds are indicated for people struggling with overweight and obesity.

How to eat chia seeds?

They can be added as a supplement to most dishes – they have a mild nutty flavor and most likely they taste good with everything. Consuming both chia and flaxseed improves the absorption of omega 3 (note – eat everything in reasonable quantities – chia contain omega 6 which is a pro-inflammatory). The best way to extract valuable minerals and vitamins as well as to facilitate digestion is to soak them or grinding.

Better raw or soaked?

There are lots of discussions and theories about soaking chia seeds. The conclusion is one – soaking will not hurt, but on the it contrary will help, because enzyme inhibitors are released .

Soak for approx. 2 hours, in 1:10 proportion with water / vegetable milk. Chia seeds absorb large amounts of water and increase approx. 12 times. By eating such Chia pudding for breakfast, remember to steadily hydrate during the day/

In conclusion, I will mention benefits of chia seeds, and why it is worth it to add it on the menu:

Dietary fiber (11g – 42% of the recommended daily intake)

Protein (4.4 g – 9% RDV)

Omega-3 fatty acid (4915 mg)

Omega-6 fatty acid (1620 mg)

Calcium (77 mg – 18% RDV)

Copper (0.1 mg – 3% RDV)

Phosphorus (265 mg – 27% RDV)

Potassium (44.8 mg – 1% RDV)

Chia also contain essential fatty acids, alpha-linolenic acid and linoleic acid, vitamins A, B, E and D and minerals, including sulfur, iron, iodine, magnesium, manganese, niacin, thiamine. They are a rich source of antioxidants.

The proposed pudding recipe can be for breakfast, lunch or a sweet snack before a workout.

Ingredients:

• 2 tablespoon of chia seeds
• 1 cup of plan milk ( your choice which one will you use)
• 1 tablespoon of maple syrup or honey
• 1 tablespoon of raspberry 
• 2 tablespoons of coconut flakes  (optional, but it will thicken the pudding)
• fresh fruits of your choice

Preparation:

Mix all the ingredients thoroughly and vigorously with a spoon and then place it for few hours in the refrigerator. At the end, add fruits and nuts.

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Jillian Michaels' Weight Loss Tips

Seven Anti-Aging Foods That Make You Look Younger Than Your Real Physical Age

Is it only genes that make some people look younger than their real physical age? Studies have shown that the world's longest-living communities are remarkably similar in two aspects: they eat mostly plant-based foods and they look younger than their real physical age.

If this is true, it makes sense to include these plant-based, anti-aging foods in our diet to make us look younger; delay the effects of aging; improve our skin elasticity; and stave off wrinkles.

What are these anti-aging foods? These are natural foods rich in selenium and powerful antioxidants such as Vitamins C and E.

Here is a list of seven anti-aging foods to help you look younger than your real physical age:

1) Avocados

Avocados are nature's best moisturizers.

Avocados are loaded with anti-aging nutrients such as Vitamin C and E, and Omega 3 fatty acids. Though a medium-size avocado has 30 grams of fat, all of it is healthy monosaturated fats that lower cholesterol and protect the heart.

Want to look younger? Eat an avocado a day to stave off wrinkles and keep your skin looking soft and supple.

2) Cucumber

Whether you eat it as a cucumber salad or make it into a cucumber cleanser, cucumbers are an excellent anti-aging food for improving tired, dehydrated skin. This reason is cucumbers are high in water content and contains high amounts of silica, a necessary mineral for smooth and glowing skin.

3) Lemons

Lemons are a Vitamin C powerhouse, an antioxidant vital for healthy skin and gums. One medium size lemon contains more than 45% of the daily recommended intake of Vitamin C. Lemons are the body's natural internal cleanser which aids digestion and clears toxins; leaving our skin clear and radiant.

Wake up in the morning to a glass of lemon juice or lemon water will help cleanse your skin and make you look younger.

4) Almonds

Almonds are an anti-aging food that is excellent for healthy skin, hair and nails because of their high content of Vitamin E.

The body needs Vitamin E to protect the cells from the onslaught of free radicals generated by air pollution, peroxides and ultra violet rays.

Eat ten to a dozen almonds a day. A quarter cup of almonds a day provides about 45% of the daily-recommended intake of Vitamin E.

5) Sunflower Seeds

Sunflower seeds are a remarkable anti-aging food and a Vitamin E and selenium powerhouse with very effective youth-enhancing qualities.

Eat a handful of sunflower seeds a day will help you look younger, stave off wrinkles and improve skin elasticity. In fact, a quarter cup of sunflower seeds will provide nearly 91% of the recommended daily intake of Vitamin E!

6) Brazil Nuts

Brazil nuts are a very rich source of selenium, a mineral that works very well with Vitamin E to stop oxidative stress and cell damage caused by free radicals; thus, slowing down the aging process.

Eat Brazil nuts are a powerful anti-aging food which must be eaten in moderation because of its high fat content. Eating just two Brazil nuts a day will provide you with enough selenium for younger skin and a younger you.

7) Blueberries

Look younger by eating one to two cups of blueberries a day for your daily 'dose' of anthocyanin, an anti-aging antioxidant that increases the potency of Vitamin C, one of nature's best moisturizers and a collagen-stimulating nutrient for the skin.

 Source: 

How the food you eat affects your brain - Mia Nacamulli