Ginger - The Wonder Root

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

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

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

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How Does Fruits and Vegetables Impact Your Nutrition

When you were growing up, you proberbly thought your parents and teachers was being a pain for insisting that you eat your fruits and vegetables. You may not have realized it then, but they were doing you a great favor. It turned out that fruits and vegetables are an essential part of our diet, providing a wide range of vitamins and minerals that serve numerous important functions in the body.
For years U.S. Department of Health has recommended including at least five portions of fruits and vegetables in our daily diet.

Many people, however, are still not getting the message they remain delinquent in their fruit and vegetable intake. Regretfully only one in seven does achieve this quota. In fact, a full 33% of American adults eats only two servings of fruits and vegetables a day and are more likely to opt for an unhealthy snack instead. On a daily basis, about half the population eats no fruit at all.

A Ton of Reasons: There are a tons of reasons to eat a variety of colors from the produce dept. Fruits and vegetables are basically fat free, low in salt and an excellent source of fiber.

Some fruits and vegetables, such as bananas and spinach, contain potassium, which supports proper nerve and muscle functioning. Other fruits and vegetables, such as carrots and cantaloupe, supply Vitamin A, which maintains eye health and immunity. Green vegetables such as broccoli and asparagus provides Vitamin B, which is necessary for converting food into energy.

All fruits and vegetables are loaded with phytonutrients, the health-promoting components of plants. Studies have shown that phytonutrients can help protect seven key organs, including the heart, liver, eyes and skin.

Antioxidant Properties: Researches that measured the total antioxidant power of various foods, placed fruits and vegetables at the top of the list.

Antioxidants are known to protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also help to make our muscles stronger, boost our immunity, and support bone and skin health.

Colorful fruits and vegetables derive their antioxidant properties from the chemical that causes their various colors. It is therefore very beneficial to consume fruit and vegetables from all the different color groups.

The seven food color groups and their properties.

1.Red

Tomato, tomato juices, watermelon, pink grapefruit, red plum: Produces Lycopene which has shown to inhibit cancer cell growth in laboratory test.

2.Red/Purple

Grapes, strawberries, cranberries, raspberries, blueberries, prunes, red apples. Proanthocyanidins protect against urine infections.ellagic acid inhibits cancer cell growth.

3.Green

Broccoli, Brussel Sprouts, Cabbage, Bok Choy. Produces Isothio-cyanates which increases liver proteins for defending against carcinogens.

4.Green/Yellow

Spinach, corn, collard greens, kale, avocado, mustard greens. Lutein protects vision, the heart, and inhibits cancer cell growth.


5. Orange

Carrots, cantaloupe, pumpkin, mangos, apricots. Beta carotene protects vision and immune function.

6.Orange/Yellow

Oranges, lemons, papaya, peaches, nectarines, pineapple. Flavonoids inhibit tumor growth and repair DNA. Limonoids in the skin of oranges and lemon inhibit tumor growth.

7.Green/White

Garlic, onion, celery, chives, pears, leeks. Allyl sulfides inhibit tumor cell growth.

A study by the National Heart, Lung, and Blood Institute's, suggest that: Eating more fruits and vegetables can also help lower cholesterol. In the study, the 4466 subjects consumed on average a shade over 3 servings of fruits and vegetables a day. Men and women with the highest daily consumption (more than 4 servings a day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption

Exactly how fruits and vegetables lower cholesterol is still something of a mystery. It just may be that eating more fruits and vegetables result in eating less meat and dairy products, and thus less cholesterol-boosting saturated fat. Soluble fiber in fruits and vegetables may also block the absorption of cholesterol from food.

The next time you feel the urge for a snack why not try a half a cup of fresh or frozen blueberries. Blueberries are one of the best antioxidant-rich foods, they have been so effective in retarding aging in laboratory animals that they can block brain changes leading to decline and even reverse failing memory.

If you are having difficulty eating the recommended daily servings of antioxidant-rich fruits and vegetables, you may want to add dietary supplements to your diet. Dietary supplements can provide you with the powerful phytonutrients and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body's vital organs by providing them with key nutrients.

By making the effort to follow your mom's advice by eating plenty of fruits and vegetables each day, you may be doing your body one of the biggest favours ever.




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Potassium

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

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Magnesium

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

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

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

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


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Calcium, Magnesium and Potassium in Food

Muscle Cramps and Exercise

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

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

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

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Key Nutrients that Make Your Muscles Grow

Fennel Tea - A Super Herb

Fennel is a very aromatic and flavorful herb that is commonly used for culinary and medicinal purposes. The herb is a perennial plant that has green leaves like dill and small yellow flowers that produce fennel seeds. The fennel plant and the fennel seeds are both used for different purposes.

Most fennel have a base that is bulb-like and quite large. The bulb is commonly used as a vegetable. When cooking fennel as a vegetable it can be grilled, sautéed, braised, stewed or even eaten raw. The leaves and fronds of fennel are also used in cooking as a flavor enhancer. Use the leaves as you would any other culinary herb like basil, parsley, or oregano. One of the most common ways fennel is used in cooking, though, is as a seed. Fennel seeds are considered a spice and can be found in your local supermarket's spice section. The seeds are commonly used in Mediterranean foods and they can be used in sausages, meatballs, salads, and other side dishes.

One popular way that fennel is consumed is through fennel tea. The tea is made by steeping hot water with slightly crushed fennel seeds. After steeping, the mixture can be strained and drunk as a tea. The seeds have a great amount of health benefits and so the resulting tea is a pleasant beverage that can naturally relieve many health conditions and problems. Fennel tea is sometimes used as a treatment for babies with colic. Feeding a baby a teaspoon of cooled fennel tea before and after he eats can help relieve some of the symptoms of colic. Fennel tea is also a popular drink for breastfeeding mothers. It is believed to help mothers produce more milk and help with lactation.

Fennel tea is also very popular among those suffering from irritable bowel syndrome. Fennel has properties that help soothe and relax the gastrointestinal tract. It can help relieve symptoms such as gas, upset stomach, abdominal cramping, and bloating. Many people with irritable bowel syndrome claim that drinking three cups of the tea a day helps to relieve and treat many of their symptoms.

Fennel can also help people lose weight and detoxify their bodies. Fennel acts as a natural diuretic. When consumed, the herb helps the body get rid of more water. Through the loss of excess water, fennel helps people lose weight. The removal process also helps rid the body of toxins. Fennel is a common ingredient in man detox programs, so if you are wanting to go through a natural detoxification process consuming fennel and drinking fennel tea can be a great option.

Fennel is very healthy for you and its health benefits are many. Fennel has a considerable amount of vitamin C, vitamin B, potassium, magnesium, and calcium. If you are looking to add more of these vitamins and minerals to your diet, fennel may be a great way to do it. Whether you consume fennel as a vegetable, and culinary herb, or a tea, you will definitely reap the benefits that this super herb can give to you.

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A Spotlight on Your Kidneys

How often do you think about your kidneys? Did you know that kidney disease is the 9th leading cause of death in the United States, more than breast cancer or prostate cancer? Over 26 million Americans currently have kidney disease but many more may not yet be diagnosed or even aware of problems as there are frequently no symptoms until the disease has progressed. One in three people are at risk for kidney disease due to diabetes, high blood pressure or family history. March is National Kidney Month and the National Kidney Foundation is urging everyone to give your kidneys a second thought.

Your kidneys are two fist sized organs located in your lower back. Although we are generally born with two kidneys, you only need one functioning kidney to live a normal, healthy life.

Kidneys work hard to keep your body healthy and their remarkable functions include:

• Filtering waste out of 200 liters of blood daily

• Regulating the body's salt, potassium and acid content

• Removing drugs from the body

• Balancing the body's fluids

• Releasing hormones that regulate blood pressure

• Producing an active form of vitamin D

• Controlling production of red blood cells.

Kidney disease means that the kidneys are damaged and can't filter blood they way they should. Main causes of kidney disease include: high blood pressure, diabetes, recurrent kidney infections that may have caused scarring, inherited diseases, overuse of over-the-counter pain medications, illegal drug use and traumatic injury. Symptoms of kidney disease may not be detectable until the disease has progressed. Symptoms may include: swelling of the face or ankles, changes in urine frequency or color, foamy urine, nausea, vomiting, changes in taste, numbness of fingers or toes, and fatigue or exhaustion. Caught early, treatment of kidney disease is very effective. But kidney disease is a progressive disease, meaning the damage can't be undone.

If you have kidney disease, diet changes will play a big role in maintaining your health. You may need to watch your protein intake, as too much protein can cause waste to buildup in your blood, making it harder for the kidneys to remove. Watching your sodium intake is important to help control your blood pressure and limit fluid buildup. Too little or too much potassium can be dangerous; the amount you need depends on how well your kidneys are functioning and what medications you are on. As kidney function decreases, you may need to watch your phosphorus and calcium intake. Extra phosphorus can build up and result in weak bones. You may also need to restrict your fluids. All of these specific nutrition needs can be calculated for you by a Registered Dietitian. In addition to diet changes, you will be treated with medications.

Should your kidney function continue to decline, you may need dialysis. Hemodialysis uses a machine to help filter and cleanse your blood. If you a candidate, you might be eligible for a kidney transplant, either from a living donor or from a recently deceased donor. The current waiting list for kidney transplants is about 3.5 years.

Prevention is the best cure for kidney disease, so follow these tips for healthy kidneys:

• Stay hydrated. Kidneys need hydration to work properly as they filter out waste through your urine.

• Eat a healthy balanced diet. Eat foods high in antioxidants to promote kidney health. Antioxidants are abundant in fruits and vegetables, including red bell peppers, cabbage, cauliflower, garlic, and berries.

• Lower your sodium intake. Too much sodium can increase high blood pressure, which can damage the kidneys.

• Control your blood glucose. Diabetes is a major contributor to kidney disease because it damages blood vessels in the body that prevent the kidneys from working properly.

• Live a healthy life. Don't smoke, get plenty of exercise, maintain a healthy weight, use alcohol in moderation, and avoid illegal drugs.

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Avoiding Muscle Cramps During Exercises

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

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

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

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

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

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

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

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

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

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

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Top Health Benefits of Tomatoes

Taste and nutrition as well as the health benefits of tomatoes have been highly valued. Enjoyed all over the world, they are essential ingredients in the diets of many cultures. Yet the plant has a spotty past, including myths, misconceptions and controversy, and the challenges of modern mass production of the tomato continue to spark debate. Yet there is no debate over the intrinsic health benefits of the tomato. The tomato is treasured for its nutritional value as much as for its delicious taste.

History of the Tomato

Peru is generally credited with first cultivating of the fruit now known as the tomato. The tomatoes of that day were tiny compared to modern tomatoes, but were already a valued food, bred for flavor. From Peru, the tomato spread through Southern and Central America. Mexico's Aztecs prized them, using them extensively in their cooking, including salsa. When the Spanish invaded Mexico during the early 1500's, the Aztecs developed a new, gruesome recipe involving tomatoes. The fruit was served with the flesh of the Spanish invaders.

Some believe it was the Spanish Conquistador Hernando Cortés who brought the tomato to Europe after conquering the Aztec capital, Tenochtítlan, now Mexico City. Others believe Christopher Columbus brought plants back to Europe with him as early as 1493. An Italian herbal document in 1544 mentions the tomato as pomo d'oro, or golden apple. In 1597, English surgeon John Gerard published an herbal declaring that the tomato was poisonous and not to be eaten, prompting a century or two of excluding the fruit from British and colonial diets.

Several theories exist as to why so many believed the tomato was poison. One theory puts the blame on pewter plates, which had a high lead content. Acidic food like tomatoes caused some of the lead to leach into the food, leading to lead poisoning. However, lead poisoning occurs so gradually, over such a long period of time, that many consider it unlikely that the tomato would have been identified as the cause. A more likely theory is that the tomato is considered a member of the nightshade family of plants. Indeed, the tomato leaf is not safe to eat. Eating tomato leaves can cause vomiting, diarrhea and dizziness, and in severe cases, can lead to death.

Controversy also existed for a time over whether the tomato is a fruit or a vegetable. Botanically, the tomato is a berry, a subset of fruit, but its content is more like a vegetable. Perhaps the best way to describe the tomato is as "the fruit that behaves as vegetable."

Mass-Produced Tomatoes

Today, tomatoes are grown around the world, adapted to a variety of growing conditions with thousands of cultivars. Tomatoes vary in size, color and flavor, from four-inch diameter beefsteak beauties to the elongated plum tomatoes prized in sauces. Tomatoes rightfully take their place along nutritional super foods, yet in some areas of the world, efforts to mass produce the fruit are causing concern among health experts.

In Florida, much of the land used for agriculture was carved out of the everglades. The sandy soil and humid air doesn't suit the temperament of tomatoes, so farmers add quantities of chemical fertilizers to prompt growth. The fruit is shipped to market while still green, before the sun has ripened their taste and color - the tomatoes are treated with gas to make them look red. When compared to organic tomatoes, they are higher in sodium, while lower in vitamins and minerals. Many of these tomatoes wind up in fast food restaurants and grocery chain stores. It is recommended that consumers buy locally-grown tomatoes whenever possible. When not possible, canned tomatoes are more healthful - the tomatoes found in canned tomatoes are typically allowed to ripen before processing.

Health Benefits of Tomatoes

Naturally-grown tomatoes contain many valuable nutrients, including lycopene, which has been linked to preventing cancer. Lycopene is a powerful antioxidant. Antioxidants are nutrients that can slow or repair the damage that can be caused when the body's cells metabolize oxygen. As cells take in oxygen, molecular bonds can break, causing by products called free radicals. Free radicals immediately try to stabilize themselves by latching on to the nearest molecule. This process can damage healthy cells. Too many free radicals - or not enough antioxidants - can predispose the body to cancer. Antioxidants may also help maintain the body's immune system, reducing the instances of conditions and diseases associated with a weakened immune system. Notably, the skin of the tomato also contains powerful antioxidants.

Tomatoes contain other beneficial nutrients, including beta carotene and lutein, as well as vitamin A, vitamin C and vitamin E. Tomatoes are also rich in potassium. In addition, the nutrients in tomatoes become more powerful or efficient when combined with certain other foods. A Ohio State University study found that consuming tomatoes with healthy fats, such as olive oil or avocado, intensifies the body's ability to absorb antioxidants by as much as 2 to 15 times. A study published in Cancer Research observed more positive effects in treating prostate tumors in rats when tomatoes were combined with broccoli. No allergies or adverse effects have been definitively associated with tomatoes.

Enjoying Tomatoes

The healthiest way to enjoy tomatoes is to either grow them in a home garden or purchase organically and locally grown tomatoes at a farmer's market or health food store. When this is not possible, canned tomatoes are an acceptable alternative. One medium tomato, cup of tomato juice or soup constitutes one portion of recommended daily vegetable consumption. To receive the added benefits from combining tomatoes with other nutritionally-rich food, try adding a few broccoli florets to tomato soup. Add both tomatoes and broccoli florets to a salad. Reduce the amount of cheese on a pizza and drizzle olive oil over it for a rich flavor. Chop avocado into your favorite salsa, or chop tomato into your favorite guacamole. However you enjoy the health benefits of tomatoes you will be boosting your system and sampling one of life's culinary delights.

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Beets 101 - Everything You Need To Know

Rooibos Tea Benefits, Benefits of Rooibos Tea, Rooibos Tea Health Benefi...

6 Healthy Banana Smoothie Recipes

Are you a smoothie lover? Looking for some new smoothie recipes that use bananas? If so, I would like to share 6 of my favorite banana flavored smoothie recipes with you.

Why are banana smoothies good for you? Bananas are high in potassium and low in sodium making them the ideal healthy fruit. Bananas are great for reducing depression, achieving bone and intestinal health, and for regulating high blood pressure.

All of these smoothie recipes use bananas, along with some additional ingredients. If you are looking to cut calories, you can substitute the milk with skim milk, or the ice cream with low-fat yogurt.

If you like your smoothies really sweet, try adding 1-2 tablespoons of honey to your recipe. I always serve my smoothies in a chilled glass but you can serve them any way that you like. You can drink them straight from the glass, use a straw or eat them with a spoon. It is best to always serve your smoothies immediately.

Banana Mango

1 c. cubed peeled ripe mango 
3/4 c. sliced ripe banana 
2/3 c. milk 
1 tsp. honey 
1/4 tsp. vanilla extract

Combine all of the above ingredients in a blender and process until smooth.

Chocolate Peanut Butter Banana

1 medium banana 
1 1/4 c. milk 
1 c. chocolate ice cream 
1/4 c. creamy peanut butter

Cut the banana into 1" pieces. Wrap pieces in foil and freeze. Unwrap the banana pieces. In blender container combine banana, milk, chocolate ice cream and peanut butter. Cover and blend until smooth.

Blueberry Nana

5 oz. Frozen blueberries 
2 bananas 
2 c. ice 
1 c. water

Put all ingredients into a blender and blend until smooth.

Kiwi Banana

1 c. milk 
2 scoops vanilla ice-cream 
1 ripe banana, sliced 
2 Kiwi fruit, peeled and finely diced

Blend the milk, ice-cream, and banana together in a blender till smooth. Add the Kiwi fruit, blend briefly, then pour into glasses.

Banana Cantaloupe

1/2 sliced cantaloupe melon 
1 peeled banana 
1 c. vanilla ice cream 
1 tbsp. honey

Mix all of the above ingredients in your blender and blend until smooth.

Boysenberry and Banana

3/4 c. boysenberries 
1/2 c. low-fat boysenberry yogurt or vanilla yogurt 
1/2 banana, sliced 
1/2 c. grape juice

Add all ingredients to a blender and puree until well blended (about 1 minute).

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Tomatoes for Healthy Life

Tomato is a deep red pulpy fruit which comes from the Lycopersicon esculentum plant. According to botanical classification, it belongs to the Solanaceae family. Botanically, tomato is considered to be an edible fruit but when it comes to the cooking practices it is largely considered a vegetable. This fruit originated in South America and has spread all over the world. At present there are at least 7500 different varieties of tomatoes known to us. This fruit is liked because of its tangy taste and is used to prepare a wide range of dishes like jam, sauce, pickles, juice, curries etc.

Nutritional Benefits of Tomatoes

Tomatoes provide a lower amount of calories and fats and at the same time they are rich in fiber, vitamins and minerals. An intake of this fruit is recommended to people who are obese and those suffering from higher levels of cholesterol.

It is a rich source of phyto-nutrients named lycopene and beta-carotene. The cell walls of tomato contain Lycopene which acts as an antioxidant protecting the cells and its structures from oxygen free radicals. According to the studies performed by Dr. Edward Giovannucci, Harvard School of Public Health, Cambridge, Massachusetts, this nutrient lycopene, protects us from many kinds of cancers like the prostate cancer.

Lycopene prevents heart diseases.

Lycopene is associated with the prevention of age-related macular degeneration

Cooking practices like heating or frying it in a little bit oil, does not spoil the nutritional value of tomato. Lycopene is fat soluble hence cooking in a little bit of oil, releases this nutrient from the cell walls of tomatoes to a greater extent.

Intake of tomatoes helps to maintain the Sodium/potassium balance as they provide a lower concentration of sodium and at the same time are richer in potassium. This in turn regulates the blood pressure and allows the cell to function normally.

Tomatoes are richer in two vital vitamins which are Vitamin A and C. Hence they are good for eyes and maintenance of mucus membrane of the skin. They help in developing resistance against infectious agents.

It helps in curing the blisters and ulcers of mouth.



These are some of the innumerable health benefits associated with intake of tomatoes. Many nutritional facts are still being researched. It is good to include this vegetable in our daily diet. As cooking practices do not spoil the nutritional value of this fruit it can be preserved in many ways to get the taste of tomatoes all the year-round. Some preservation methods have been described below.

Preservation of Tomatoes

Tomatoes can be preserved in various ways so that the flavor, taste and nutritional value are retained. The preservation techniques help us to get the tangy taste of tomatoes even when the price of tomatoes reaches the sky. Various home based methods which increase the shelf life of tomatoes have been discussed below.

The techniques discussed below depend on the kind of tomatoes chosen. Red tomatoes which have a very high content of vitamins have to be plucked from the garden during sunrise. During this time the fruits are still cool as the temperatures are low during the past night. Care should be taken to discard those tomatoes which have any kind of black spots. The tomatoes should be properly cleaned with water and should be kept away from prolonged exposure to sunlight before the preparation as this would spoil the tomatoes.

Preparation of Peeled Tomato Preserves

These peeled tomatoes can be used to prepare sauce all the year-round. To prepare this, the tomatoes are gently dipped into hot boiling water for 30 seconds. Soon after this the tomatoes are removed from the cooking pot with the help of a sieve and plunged immediately into cold water for few minutes. This helps to loosen the skin of tomatoes. After this the skin of tomatoes is completely peeled. Clean and dried jars are used to store the peeled tomatoes. Tomatoes are allowed to fit snugly against each other by tapping the bottom of the jar. Lemon juice without the pips is extracted and added to the jars. The amount of lemon juice to be added comes to one coffee-spoonful per half-liter of the jar. The jar is filled up with some amount of hot tomato pulp. The jars are then tightly screwed and allowed for sterilization in hot boiling water for a span of 45 minutes. These jars are allowed to cool and then cleaned and dried. These jars can be stored in a cool dry place and should be consumed within a span of one year.

Preparation of Tomato Pulp

Good tomatoes are chosen and cut into two halves to check for rotten tomatoes. An extractor is used to separate pulp from the seeds and the skin of the tomatoes. As an alternative to an extractor the tomatoes can also be cut into very small pieces and squashed. The seeds and the skin can also be separated with the help of a sieve. These steps can be repeated several times to maximize the yield. The extracted pulp is subjected to pre-heating at low temperature. This pulp is then filled into the jars along with a spoonful of lemon juice. These jars have to be sterilized for a span of 45 minutes.

Preparation of Dried Tomatoes

The tomatoes are cut lengthwise into two halves. The seeds are to be carefully removed using hands or spoons. These pips or seeds can be later sun-dried and used to grow the next crop of tomato plants. After this the tomatoes are further cut into small and uniform sizes measuring approximately one centimeter in thickness. These tomato pieces are sun-dried. This technique preserves the tomatoes for a span of three months.

To preserve the tomatoes for more than three months further processing is involved. Water containing a spoonful of salt and preservatives like citric acid powder is boiled. Addition of salt and preservatives prevents the tomatoes from getting blackened during the drying process.

The small pieces of tomatoes and their slices are subjected to the process of blanching. In order to blanch tomatoes, they are put into a clean cloth or a basket and plunged into the above mentioned boiling water for three minutes. Blanching is a preservation technique wherein vegetables are boiled before drying to kill the enzymes which spoil the food. After blanching tomato pieces are drained and then sun-dried with the help of dryers for at least two and a half days. The dried tomatoes are later gathered and cooled for half an hour in a shady place so that they do not release moisture while packing. These tomatoes are then packed into a polythene bags which are later kept into cardboard boxes containing straw. This protects the tomatoes from dampness and preserves them for one year.

Some other ways by which tomatoes can be preserved are by making puree, sauce, jam or pickle.

This deep red fruit not only activates your taste buds but it also encompasses some very wonderful nutritional and medicinal properties. It is a boon for those who want to reduce weight as it can be taken as salad during any time of the day. This fruit has the power to fight against many diseases and at the same time does not lose its nutritional significance upon cooking. With so many advantages associated with this fruit should we not make this a part of our daily diet?


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Organic Food Diet - Colorful Food and Healthy Carbs

Switching to an organic food diet need not be complex. Keeping things simple is enough and making things complicated is not necessary. Fruits and vegetables are always present when talking about healthy eating. This is because they have minimal calories which everybody wants to avoid. They also have high levels of desirable nutrients such as vitamins, minerals, antioxidants and fiber. Fruits and vegetables also help prevent the development of cancer and other chronic diseases. It is often best that they are present in every meal. They can also serve as your primary means of having a snack. It is recommended that you consume at least five portions of fruits and vegetables daily.

In an organic food diet quality is generally the most important. This also applies to fruits and vegetables. There are several ways to determine the quality of fruits and veggies and the easiest one of them is through color. How bright and how deep the color of a fruit or vegetable has direct correlation to how concentrated its vitamin, mineral, and antioxidant contents are. Green fruits and vegetables are generally rich in calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E and K. These nutrients help reinforce the respiratory and circulatory systems of the body. Sweet vegetables on the other hand are very useful in containing your desire to eat sweets. Buying fruits and vegetables is best performed locally because the produce will be fresher and cheaper.

Eating healthy carbs and whole grain is another great way to improve the quality of your Organic Food Diet. Carbohydrates are one of the primary contributors to weight gain as well as the biggest hindrance in weight loss. Carbohydrates however cannot be fully eliminated from the diet because they serve as the primary energy giving nutrients of the body. They are required so that the body can fully perform its functions. The most effective way of eating healthy without experiencing the lack of energy is through the consumption of purely healthy carbohydrates supplemented with fiber. These help lower the risks of heart illnesses, diabetes, and certain types of cancers.

Healthy carbs are also known as complex carbs because they need to be broken down into simpler components first before they can be absorbed by the bloodstream. While they are still being broken down you will continue to feel full. Their absorption is also gradual which helps maintain the balance in bodily nutrients. Unhealthy carbs on the other hand are otherwise known as simple carbs because they are almost immediately absorbed by the bloodstream. Hence you will feel hunger sooner and they can also disrupt the nutritional balance of your body.

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12 Health Benefits of Watermelon

How to Choose Good Quality Honey

What is considered as good quality honey?
Even after deciding that a certain floral variety of honey would be your most favourite type of honey, many of us are often still left with the question of "How do I choose the same floral variety of honey amongst all the countless brands of honey from all over the world, with a big range of prices in the market place?"
When I am navigating through the maze of all the different honey in the shops, I look out for certain specific information to ensure that the honey I buy is value for money. Good quality honey, that is, honey of value can be judged by five key factors, namely:
1. Water content
Good quality honey essentially has low water content. Honey is likely to ferment if the water content of honey is greater than 19%. The reason is that all unpasteurized honey contains wild yeasts. Due to the high sugar concentration, these yeasts will pose little risk in low moisture honey because osmosis will draw sufficient water from the yeast to force them into dormancy. In honey that has a higher proportion of water, the yeast may survive and cause fermentation to begin in storage.
Honey is very hygroscopic, which means that it easily absorbs moisture from the air. Thus, in areas with a very high humidity it can be difficult to produce good quality honey of sufficiently low water content, which can be measured using a gadget called refractometer. Raw honey's moisture content can be as low as 14%, and is usually deemed as more valuable and hence is relatively more costly. Honey containing up to 20% water is not recommended for mead-making. One simple way of judging the relative quantity of water in honey involves taking two same-size, same-temperature, well-sealed jars of honey from different sources. Turn the two jars upside-down and watch the bubbles rise. Bubbles in the honey with more water content will rise faster.

2. HMF(Hydroxymethylfurfural)
HMF is a break-down product of fructose (one of the main sugars in honey) formed slowly during storage and very quickly when honey is heated. The amount of HMF present in honey is therefore used as a guide to storage guide to storage length and the amount of heating which has taken place. HMF's occurrence and accumulation in honey is variable depending on honey type. High levels of HMF may indicate excessive heating during the extraction process. Honey that is traded in a bulk form is usually required to be below 10 or 15mg/kg to enable further processing and then give some shelf life before a level of 40 mg/kg is reached. It is not uncommon for honey sold in hot climates to be well over 100 mg/kg in HMF. This is mostly due to the ambient temperatures (over 35°C) that honey is exposed to in the distribution channel. Some countries set an HMF limit for imported honey. You may also want to note the colour of the honey as it can sometimes be an indicator of quality because honey becomes darker during storage and heating.
3. Inverted sugars
High levels of HMF (greater than 100 mg/kg) can also be an indicator of adulteration with inverted sugars . Cane sugar (sucrose) is "inverted" by heating with a food acid, and this process creates HMF. Many food items sweetened with high fructose corn syrups, e.g. carbonated soft drinks, can have levels of HMF up to 1,000 mg/kg
4. Impurities
For most consumers, good quality honey is expected to be visually free of defect -- clean and clear. Honey which has a very high pollen content appears cloudy, and the presence of many other contaminations such as particles of wax, bees, splinters of wood, and dust certainly does make it look unappetising and unappealing for anyone to buy and consume, and hence it appears as if it's of very low value. Unfortunately, no matter how much food value or health benefits some of these particles like pollen can offer, this kind of honey is hard to be associated with good quality honey and is immediately rejected by most consumers at the super-mart. And this explains why it's almost impossible to find unfiltered, raw honey on the shelf. Its cloudy appearance makes them commercially unattractive.

5. Colour
Honey is color graded into light, amber, and dark categories which do not really have any bearing on quality. Some of the most distinctively and strongly flavored honey varieties, such as basswood, are very light, while very mild and pleasant honeys such as tulip poplar can be quite dark. Honey color is measured on the Pfund Scale in millimeters. While it is not an indicator of honey quality and there are exceptions to the rule, generally speaking, the darker color the honey, the higher its mineral contents, the pH readings, and the aroma/flavor levels. Minerals such as potassium, chlorine, sulfur, iron, manganese, magnesium, and sodium have been found to be much higher in darker honeys.

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Why Eggs Are Good For You

Eggs are one of the great sources of not only protein but many other nutrients, minerals and vitamins. In fact, research on the nutrition facts of eggs have found that eggs, the egg yolk in particular, provides 100% of your recommended daily value of quite a bit of nutrients. Some of them include Carotenoids, Vitamins A, E, D and K. These are all essential for good health and functioning of our bodies. Protein, amongst many other things, aids in the strengthening, building and repairing of muscle tissue. It is therefore especially helpful to have a high protein meal or snack right after exercise to help repair any damaged or strained muscle tissue. As well as provide energy of course.

Quite contrary to the belief that many people have had over the years, eggs do not cause heart diseases and related ailments. Most individuals prefer to eat the egg without the yolk due to the cholesterol content. It is however important to note that it's actually the yolk that contains most of the nutritional benefits we can ever hope to get from an egg. Without the egg yolk, you will not gain all that you would have gained from eating an egg. Although the egg yolk does contain a high amount of cholesterol, research and studies have found that the type of cholesterol found in eggs does not have any harmful effects on our health.
In fact, eggs are one of the healthiest foods you could add to your diet. It is the egg yolk that contains Iron, Folate, Protein, Potassium, Vitamins A, C, D, E, K, B1, B2, B3, B6, B12 and many other nutrients and minerals which are essential for our bodies. Even the diet of expecting mothers.This is because an egg is also a source of Iron, Folate and Choline. These are all essential nutrients and minerals for the good and healthy development of the unborn child, as well as the mother.
If you are on a weight loss quest, adding eggs to your diet may also help you achieve your goal. This will obviously also have to be in conjunction with exercise and having healthy, well-balanced meals. The reason why eggs may help in weight loss is because they are part of the foods that are said to be high in high quality protein. This kind of protein helps to keep you satiated for longer periods. Foods high in high quality protein not only provide proteins to your body, but also bring along with them all the essential amino acids that our bodies need in just the right amounts. Now that's something that should get you thinking. It may be small, but an egg is loaded with minerals, nutrients and vitamins that are important in keeping our bodies healthy with low to medium calories depending on how it has been prepared. Now that's a great deal!

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