How to Make a Smoothie: 9 Golden Rules

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

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

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

8) Make Smoothies a Regular Part of Your Day

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

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Top 10 Alkaline Foods You Should Be Eating Everyday

Caloric Restriction Method

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

How Does It Work

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

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

Why We Need To Fellow Calorie Restriction Program

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

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

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





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Natural Appetite Suppressants and Weight Loss

Fighting the weight lose battle can be a life long challenge. I know most of us have tried every single diet in the book with a little success and a lot of back tracking. At the end of the day it seams the only thing that really works is changing our life style and eating habits. For some people these changes help lead to long term weight lose results. Here are 7 super foods to help suppress your appetite and beat the bulge battle:

Flax Seed: The more flax seed you eat with each meal, the longer it will take for your sugar level to rise, so ad some raw flax seed to your grocery list and keep the snack monsters down away.

Apples: Red apples, green apples, there all the same way up there on the high-fiber list. The beauty of a crisp apple is all in the chewing time. Usually high fiber foods take much longer to chew this in return tells your body that you are no longer hungry. So go ahead grab an apple and keep the cravings at bay.

Green Drinks: The trick to a good green drink is to stay away from added sugar content and make sure it as lots of enzyme rich ingredient. So the next time you are running around town and you have a snack attack reach for the green baby.

Oatmeal: This is another wonderful high-fiber carbohydrate it enters the blood stream slowly and along with keeping you feeling full it also gives you lots of energy. Real oatmeal is much healthier than the quick oatmeal and the extra few minuets it takes to cook in the morning will be well worth your while. So start the day with this great energy booster.

Pine Nuts: If you want to feel full go ahead and eat some pine nuts with your meals. This tradition originated from Siberia they would take a hand full of nuts with each meal. Pine nuts also contain the highest amount of protein of any nut or seed.

Umeboshi Plums: These amazing pickled plums are great to combat sweet cravings. You can find them in Asian markets or specialty stores. The plums also come in a paste so you can get a little more creative with the use of the plums if you are not so excited about the taste. The whole idea is to combat one craving with the opposite, so if you are craving something sweet then eat something sour. The plums are at the top of the list when it comes to expanding foods.

Soup:  Soup is one of the best kept secrets in the weight loss industry. If you stick to broths and vegetable soups you will be doing yourself a big favor. There loaded with water and there low on calories. So take a flask of soup to work with you and it may stop you from munching on the office candy.

These 7 weight lose super foods will get you off to a good start if you are just starting a new diet or trying to maintain your current weight lose without having to back track on the yo-yo diet scale.

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Top Things About Magnesium Goodness for the Body

We all know that vitamins and minerals are essential for our body to stay healthy. Besides calcium, zinc, and potassium, magnesium is extremely critical in nutrition and is essential for over 300 biochemical reactions in the human body. In this post, we will talk about the significance of magnesium, along with the natural sources and other things that matter.

The significance of Magnesium:

Magnesium is vital for transmission of different nerve impulses and helps in regulating the temperature of the body. It also helps in maintaining the natural energy in the body and is vital for bones and teeth. Health experts have time and again emphasized on the significance of having magnesium, zinc, potassium and calcium in the diet. Besides being vital for the different functions of the body, magnesium also helps in absorption of calcium too. Women should focus on the intake of this mineral, as it helps in keeping osteoporosis away and can offer relief with menopause symptoms. It is known to aid with common premenstrual symptoms. Magnesium also helps in protein synthesis in the body and can help in absorption of other minerals. It works wonders on the muscles and can also reduce the impact of common health issues such as hypertension, sleep disorders and headaches related to migraines. People do not ensure enough intake of magnesium has a greater risk of type-2 diabetes.

The Best Sources of Magnesium:

You don't need to rely on supplements, as long as you have enough of magnesium-rich foods each day. The mineral is found abundantly in some of the typical leafy greens, including kale and Swiss chard. It is also found in most of the nuts and seeds, including sesame seeds, pine nuts, cashews, and almonds. If you love to fish, you can increase your intake of mackerel, which is rich in the mineral, besides other options include tuna. Vegetarians can go for soybeans, white beans, and French beans, along with foods like avocados. Some people also claim that switching to vitamin enhanced water can also offer excellent benefits. Alkaline water or natural spring water has added minerals including magnesium and calcium, which provides a natural energy boost to the body and may help in improving the bodily functions.

What Else to Know?

First things first, don't run behind supplements right away, unless suggested by your doctor. Magnesium supplements may be advised in some cases, but only after your physician has run a few tests and checked other aspects. Healthy adults can get their share of the mineral from natural foods easily. Just make sure that you eat foods, mainly fishes, veggies and fruits that are high in mineral content. It is also important to be informed. Don't follow fad diets and focus on eating healthy and fresh foods. Natural foods have the right balance of all the necessary minerals, and your body will get its share of magnesium. It is also wise to replace your packaged snacks with healthier options like nuts and seeds.

If you have any concerns, talk to your doctor.

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How Many Calories You Should Eat To Build Muscle?

To add muscle mass you must eat more calories than you burn every day. Start by adding 500-1000 calories a day. However, adding muscle to your body is not simply a matter of adding calories. You want the calories to be a good nutritional balance and that requires a bit more math.

Foods fall into three basic categories. They are proteins, carbohydrates or fats and dietary ratios are indicated in that sequence. One of the most common ratios for muscle building is 40/30/30 which means your diet should consist of 40% protein, 30% carb, 30% fats.

Proteins and carbs contain 4 calories per gram while fats contain 9 calories per gram.

To determine how many calories of each food type you need to consume, take your total calories, multiply it by the appropriate percentage and divide that by the calories per gram.

For example, if you have determined you should eat 2,725 calories a day to gain 1 pound of muscle a week and you are following the 40/30/30 guide you calculate:

40% from protein = 1090 calories (2725 x.4) = 272 grams of lean protein (1090 / 4)

30% from carbs = 817 calories (2725 x.3) = 204 grams of carbohydrates (817/ 4)

30% from fats = 817 calories (2725 x.3) = 91 grams of fats (817 / 9)

The exact protein/carb/fat ratio that works best for you may vary from the 40/30/30 model depending on your fitness and activity level as well as your current weight and age. If you don't get the results you want, can start adjusting the numbers, but don't have your fats level drop below 20%, and remember the numbers must total 100%.



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Scientific Weight Loss Tips

Superfood Called Blue Green Algae - An FAQ

"Superfood" is a term used to describe any of nature's foods that nutritionists and health professionals widely consider as being a nearly "perfect food." While there is no uniformly-accepted definition for the term, in general it refers to any food that contains proportionately large amounts of high-nutrition elements like vitamins, minerals, and phytochemicals.

Phytochemicals, incidentally, are chemicals that have disease-fighting properties. (A commonly-known phytochemical is beta-carotene, for example). Fresh fruits and vegetables containing phytochemicals have been shown to reduce the risk of cancer and inflammation, while strengthening the immune system.

Examples of Superfoods:

Some foods that are widely considered to be superfoods are relatively common foods that are well-known to most people. Meanwhile, others are relatively rare and a bit harder to find.

Some superfoods that can commonly be found at a supermarket are beans, blueberries, red grapes, papaya, pink grapefruit, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, and walnuts.

Meanwhile, there are other superfoods that are a bit more rare, such as spirulina, flax seed, guinoa, chlorella, maca, noni, mangosteen, goji berry, acai, camu camu, wheat grass, barley grass, acerola cherry, and blue-green algae - just to name a few. Most or all of these can be easily found at local health food stores and websites.

Spotlight on Blue-Green Algae:

One of the most interesting is the superfood called blue-green algae. The scientific name for it is aphanizomenon flos-aquae. In its natural state, it is a simple aquatic plant that can be found naturally in rivers, lakes and ponds. Despite being called algae, it is actually a type of bacteria called cyanobacteria.

Blue-green algae is one of the few superfoods listed above that is generally not consumed "as is", but rather is taken in pill form or as a powder, blended with other nutrient-rich foods.

This superfood is nutrient-rich and very digestible. It contains high-quality protein, nucleic acids, carbohydrates, and enzymes. It is also a great source of beta-carotene, vitamins, minerals and chlorophyll.

Like its distant cousin spirulina, the superfood is thought to boost the immune system, helping the body to fight infection. Some studies show that it can increase the growth of friendly bacteria in the intestines. The chlorophyll in blue-green algae may aid in the healing of wounds and burns.

It is easy to see why blue-green algae is referred to as a superfood: it contains so many nutrients.

Ways to Consume Blue-Green Algae

Incorporate the superfood into your diet by using the powder form in:

* shakes: try blending with natural ingredients such as fresh fruits, hemp seeds, flax seed oil, and honey.

* smoothies: mix blue-green algae with coconut meat and water for a real treat.

* tonics: blend into water and add a touch of lemon, sea salt, and cayenne pepper.

* with oatmeal: mix the blue-green algae with oatmeal, raw almond butter, maple syrup or agave nectar for a delicious treat.

This superfood contains a host of dynamic proteins, phytochemicals, nucleic acids, enzymes and carbohydrates that boost the immune system. When the powder is mixed into shakes, smoothies and other natural foods, it can be not only an extremely nutritious treat, but also a very delicious one, as well.

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Energize and Enjoy With Nettle

Winter is my season. I love the snow and the cold; I crave the deep and nourishing dark; I delight when the sun makes rainbows in the snow. The holidays grant us all permission to glitter and shine, to be golden and glowing, to twinkle like a star and smile at strangers; and that is nourishing to my soul.
But winter isn't for everyone. For some, winter is a time of sadness and exhaustion. The reduced hours of daylight can bring the doldrums. Too much permission to drink alcohol and eat refined sugars can leave one feeling less than lively, even leaden.
There are numerous remedies for those who wish spring were around the corner, but the two I like best are St. Joan's wort and stinging nettle.
St. Joan's wort (Hypericum perforatum) is also known as St. John's wort. But since it is a plant associated with fire, I figure St. Joan is the better name. No matter what you call it, this yellow-flowered plant is a real sun-lover. It soaks up as much sun as it can all summer, even stretching itself horizontal to catch those rays. And it stores that laughing sunshine in its leaves and flowers, which I harvest in the heat of July and tincture. You don't have to make your own, of course, you can buy it. Just be sure to get a tincture made with fresh plants, not dried ones.
I imbibe St. Joan's wort's sunny disposition by taking a dropperful in a little water or tea as often as every hour, or as needed, to chase the blues. Though the popular press seems confused by the studies, scientific medicine is convinced: St. Joan's wort is as effective in altering mood, even for those severely depressed, as the most commonly-used drugs. And even high doses of the tincture are without side-effects.

Do be careful, as capsules and tablets may increase skin sensitivity and interfere with the effectiveness of drugs you may be taking. For safety's sake, I use only Hypericum tincture, no other form.
Since St. Joan's wort is a powerful antiviral as well, it does double duty. Taking several dropperfuls a day can drastically reduce the number and severity of colds and flu episodes. And that makes everyone happy, as well as healthy.

  Stinging nettle (Urtica dioica) is a common weed throughout much of the world. The dried herb makes a nourishing herbal infusion that packs more energy per cup than any stimulant, and without the downside of caffeine or stimulating herbs like cayenne and ginger. Tired teenagers, sleep-deprived new moms, stressed executives, wakeful menopausal gals, and wise women of all ages depend on stinging nettle to restore mood, replenish energy, and guarantee sound sleep.
Nettle is amazingly rich in protein, vitamins, and minerals, especially the critical trace minerals: anti-cancer selenium, immune-enhancing sulphur, memory-enhancing zinc, diabetes-chasing chromium, and bone-building boron. A quart of nettle infusion contains more than 1000 milligrams of calcium, 15000 IU of vitamin A, 760 milligrams of vitamin K, 10% protein, and lavish amounts of most B vitamins.
There is no denser nutrition found in any plant, not even bluegreen algae; and nettle is much more reasonably priced than any supplement, especially if you buy more than an ounce or two at a time.
But we must consume lots of nettle to get this power-packed nutrition. I infuse a full ounce dried nettle in a quart of water to make a brew that nourishes my ability to think and supports my desire to work. Infusing nettle maximizes its energy-enhancing effects too. Teas, tinctures and capsules of nettle contain too little herb to make a difference in vim and vigor. To experience the miracle of nettle, you'll need to take the time to make a real infusion.
A student writes: "After drinking a quart of nettle infusion daily for only four days, I now have more energy then my toddler! Now, when he goes to sleep, I get some time to myself, instead of falling asleep with him. I can't thank you enough for the gift of nettle."
Nettle builds energy from the inside out by nourishing the adrenals, which I think of as "energy central." Nettle smoothly and persistently carries optimum nourishment to every cell in the body, and brings a smile to your face. Because the minerals in nettle infusion are polarized to the blood, they are literally magnetized into the blood stream without needing to be digested. Drinking a glass of cold nettle infusion pumps so much nourishment into the blood you'll feel invigorated in just a few days.
Regular use of stinging nettle (I drink 2-3 quarts a week) not only increases energy, it brings a shine and swing to the hair, strengthens fingernails, clears and firms skin, restores elasticity to blood vessels, lowers blood pressure and cholesterol, counters incontinence, improves digestion, reduces cancer risk, and strengthens the lungs.
Another student writes: "My doctor is astonished. He insisted that I had to take drugs to deal with my severe osteoporosis. Instead, I drank two quarts of nettle infusion a week for several years. According to my latest bone scan, I now - at the age of 67 - have the bone mass of a woman half my age. Ha, ha, ha! With nettle, I get the last laugh on modern medicine."

To make a nettle infusion: Measure out one ounce of the dried herb. Boil a quart of water. Put the dried herb into a quart jar and fill to the top with the boiling water. Stir with a wooden spoon and add water until the jar is full to the top. Lid tightly and set aside to brew for at least four hours, or overnight, whichever is easier for you.
To use: Strain and squeeze the liquid out of the herb. Be sure to refrigerate your infusion, as it will go bad at room temperature once it is done brewing. (If that happens, I use it as plant food. And you should see how my roses adore it!)
Nettle infusion is delicious over ice. Its rich green taste is not at its best when served hot. Adding honey can make it taste quite strange. Some folks like to add a little apple juice to sweeten it. Or stir in some miso, for a salty drink. However you consume it, do drink it up within a few days, as nettle infusion doesn't last.
Green blessings surround us, even in the middle of winter.
Legal Disclaimer: This content is not intended to replace conventional medical treatment. Any suggestions made and all herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal directions and use should be provided by a clinical herbalist or other qualified healthcare practitioner with a specific formula for you. All material on this website/email is provided for general information purposes only and should not be considered medical advice or consultation. Contact a reputable healthcare practitioner if you are in need of medical care. Exercise self-empowerment by seeking a second opinion.

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What is Gluten? | Wellness Today by Integrative Nutrition

Do you avoid gluten? Let us know why or why not in the comments section below! 

The Toxic Metal - Aluminium

Aluminium is the third most common element on earth and exposure is from industrial and household uses. Aluminium sulphate is used as an additive in public water to clarify the water, when combined with fluoride it becomes very toxic and causes brain cell death.

Foods have a natural amount of aluminium in them. The ones that are mostly acidic such as, tomatoes, cranberries, rhubarb, apricots, cabbage and apples. It's also found in processed cheese, teas, herbs, spices and commercial salt. Food can absorb aluminium, from utensils, cans, foil, saucepans and containers. Baking or cooking foods in aluminium especially meat, leaches the aluminium out of the foil and into the food. It can also be found in deodorants and dye-fixing chemicals used in tanning. Aluminium in the 1970's was discovered to cause hallucinations, jerky muscles and dementia in dialysis patients where tap water was used for the dialysis. Aluminium is also a neurotoxin where it can enter the brain and nervous system and travel along the nerves to the spinal cord. Aluminium also has the ability to increase the destructive power of other types of metals in our body that we need for normal function that are otherwise not toxic to us unless it's in high doses, such as chromium and iron. Aluminium also affects myelin that surrounds the nerve sheath and therefore has an effect on people with multiple sclerosis.

Tea contains high levels of aluminium. When you squeeze lemon in your tea it increases the absorption of aluminium. The same goes for hot water with aluminium and fluoride and squeezing lemon in it. When drinking water always make sure it has been filtered well where the metals and fluoride are removed. Kegs that the beer is stored are aluminium; beer naturally also contains aluminium and is acidic so it readily leeches the aluminium out of the kegs into the beers. One important thing to remember is that acidic fruit and vegetables leech aluminium so be careful what you combine your fruit and vegetables with; for example cooking a fish in aluminium with chunks of lemon.

Aluminium has been linked with many neurodegenerative disorders, such as Alzheimer's and Parkinson's disease and ALS. Low levels of magnesium and calcium intake increases the absorption of aluminium and iron from the gut, which allows it to enter the brain. As with all other metal toxicities it has an effect on the nervous system and decreases the antioxidants network system within the body and causes cell death. To detoxify from aluminium you must first of all get rid of any aluminium you're exposed to such as cooking and eating as mentioned above, also processed foods containing glutamate such as MSG, hydrolysed vegetable proteins, soy protein extract, protein isolate as glutamine binds with the aluminium and increases its absorption. Also increase your antioxidants to combat metal toxicities.

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How to Become a Vegetarian - Simple Guide to a Healthy Vegetarian Lifestyle

Becoming a vegetarian is indeed a challenging choice and if you want to learn how to become a vegetarian, you may need to learn some tips and strategies to help you in making the big shift towards cutting down and totally avoiding animal meat. Whatever reason you have in going for the vegetarian lifestyle, here are a few things that you may find useful.

-Make sure that you are in good shape to be a vegetarian. Some health issues also need to be considered if you want to go for a vegetarian diet. This includes anemia. If you have anemia, it may not be advisable to go for a vegetarian diet. Indeed, you need to consult your doctor if you can go for a vegetarian diet.
- Learn everything you can about being a vegetarian. Being a vegetarian is not just about avoiding animal meat but it is also about respecting animals and standing for the environment as well. Some who want to become vegetarians also do so for the environment. Whatever it is your reason for going vegetarian, it is important that you know what you are doing. Of course, it does not make sense if you invest your time and effort in something that you just know a little about.

Learn how you can get the same nutrition even without animal meat and animal products in your diet. If you think there are limited choices, there are actually a lot of things you can do with plant food. You can even get a good resource or recipe book for vegetarian diet. One thing that you may find useful on how to become a vegetarian is to learn some substitutes that will give you the same nutrients that you need for your body.
Learn the benefits of tofu, which can be a good source of protein. Also explore alternatives for milk, cheese and meat. You can also explore protein powders, veggie burgers as well as nutritional yeasts and other alternatives especially for cheese or other sources of protein and nutrients.

It also helps to find someone or a group that also lives by the same principle of respecting animal lives and protecting the environment as well by being a vegetarian. It helps a lot to have a buddy and someone who also shares your principles as well to make your efforts easy and attainable. It can also help you to be motivated as well. You can actually find a lot of groups who are into a vegetarian diet and this can be helpful in your quest on how to become a vegetarian.

Take everything slow. This is important in your quest on how to become a vegetarian as this will put your health at risk if you do it abruptly. Of course, abrupt change to your food or diet is not good for your health.
Find some resources that will help you learn some recipes and menu on plant foods. This will help you plan your meals and will help you in never running out of vegetarian recipes or menus.
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Antioxidant Vitamins - Foods That Fight Wrinkles?

A simple diet adjustment of whole foods that are rich in antioxidant vitamins can make an enormous difference in the skin's outward reflection. Realizing which stressor(s) are negatively impacting your skin and taking action against them will help you defy the odds of premature aging of the skin and wrinkles. Several factors play a role in the appearance of fine lines and wrinkles:
Sun damaged skin

Free Radicals
Genetics
Hormones
Dehydration
Cigarette smoke
Chemical exposure
Environmental toxins
Vitamin C is a powerful antioxidant known to support collagen production. Sun exposure dehydrates, dries your skin causing free radicals, and depletes collagen; leaving it loose, weak and wrinkled. Collagen is a protein, which provides the primary part of the infrastructure and makes up approximately 75% of the skin. Healthy levels of collagen give the appearance of a smooth, plump appearance. Ultraviolet radiation, or excessive sun exposure is the primary cause of skin damage and can lead to skin cancer.

Wrinkles result from free radical damage and antioxidant vitamins neutralize free radicals. A free radical is an unstable oxygen molecule that is missing an electron. It scavenges and robs from others in an effort to become stable. In turn, after successfully "robbing", the free radicals cause other molecules to become unstable and the new free radicals begin the search for electrons and stability. This vicious cycle can alter genetic material and damage cell function. A free radicals worst enemy is an antioxidant.
Based on my research on the topic of genetics and foods rich in antioxidant vitamins, the following is what I have learned. Research proves that some individuals lack DNA repair enzymes that are responsible for protecting the skin from free radicals (such as those produced by overexposure to the sun). People who lack the genes for these repair enzymes run a higher risk of developing skin cancer. You cannot change your DNA, but you protect your entire body and can stop additional free radical damage by consuming antioxidant and vitamin rich foods. Provide your skin with the best self-defense it needs to fight aging, wrinkles, and potentially skin cancer.
Other aging culprits at work on our skin in need of antioxidant protection include those from toxic sources. Cigarette smoke and exposure to chemicals either indoors or environmentally are among the highest on the list. Toxic chemicals can damage skin cells reducing their ability to function properly. The result of poorly functioning skin cells is increased inflammation, infection, and a loss in structure. Visually, your face will look puffy or display increased blemishes and/or wrinkles.
As we age, the need for powerful antioxidants and vitamins increases due to fluctuations in hormone levels, which can alter skin metabolism of collagen and elastin. Elastin is what gives your skin its ability to stretch and then return to its natural state. Changes in collagen and elastin formation leads to fine lines and wrinkles. Menopause is of particular concern due to the hormone changes in estrogen production.

Foods that are vitamin-rich with a high antioxidant value are extremely beneficial and can come from a variety of different sources. To name a few, the following are among the top antioxidant wrinkle fighting fruits: acai, acerola, apples, apricots, blackberries, blueberries, cantaloupe, wolfberries (goji berries), kiwi, and tomatoes.
The best vegetables with vitamins and antioxidants for you skin are: bell peppers, brussels sprouts, carrots, garlic, kale, onions, and spinach.
Lastly, the top antioxidants to prevent aging and wrinkles in terms of nuts, seeds, and beverages are: almonds, flaxseeds, sunflower seeds, chocolate (dark) green tea, oats, and tuna.

If you cannot or do not wish to alter your diet, but want to supercharge your immune system, prevent premature aging of the skin, and/or free radical damage; choose antioxidant vitamins or supplements that are whole food based packed with plenty of fruits and vegetables for maximum protection.

Source:
by Holly Kostoss