Saturday, September 18, 2010

HEALTHIEST FRUITS

September 18, 2010

Before reaching the age 25, I didn’t use to worry about fats, love handles and growing waistline. I ate everything and anything I wanted most specially my favorite cakes and ice cream flavors. Soda was my water for every meal. Fruits, vegetables and fruit juices were not in my regular consumption list. Anything fried and grilled excited me. And I didn’t care about wheat bread or brown rice. I also had no sports. Bars, cinemas and the malls were my recreation centers.

Then I grew older like all of us will, eventually. My body soon reflected what my lifestyle was. Fortunately, because of my somewhat vain nature, I was quick to realize that I had to do something about my eating habits and my way of life because, primarily I wasn’t fitting in my favorite clothes and secondary for health purposes!

I enrolled in a gym and begun eating fruits and vegetables. Slowly I was able to minimize my consumption of fried foods and completely eliminated white rice and soda from my diet. I still eat ice cream and cakes on occasions but I don’t make it a point to have these after every meal.

Fruits have now become my favorite snack, appetizer, main course and dessert, well at least most of the time! My waistline is now reduced to what is ideal for my height, but, still not back to the way it was when I was 22. I’m 155 lbs now, just perfect for my 5’10 height and I have the energy and endurance of a teenager when it comes to certain activities, including the you know what! So let me share with you some of the healthiest fruits I discovered…

One of my favorites are APPLES. This fruit is available all year round and doesn’t cost that much! Apples are good for bone protection, weight loss, cancer prevention among others. And since this is one of my all time favorites, I already did a feature in my previous blog about apples – you can visit - http://achoofyi.blogspot.com/2010/09/h2o-fountain-of-youth.html

AVOCADOS (my second favorite fruit) are like a natural daily vitamin pill. They are loaded with vitamins and minerals. Avocados help lower cholesterol and help your body absorb the nutrients of other foods and has the following:

· Rich in Oleic Acid which helps lower overall cholesterol level

· Vitamin B6 for maintaining healthy immune system functions, protecting the heart from cholesterol deposits, and for preventing kidney stone formation. Also effective in the treatment of premenstrual syndrome, night leg cramps, allergies, asthma and arthritis

· Iron whose main function is to help carry oxygen from the lungs to the muscles and other organs

· Vit.B2, involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production

· Vit.B5 important in maintaining a healthy digestive tract and it helps the body use other vitamins more effectively and may help to manage stress from psychological strain, migraines, chronic fatigue syndrome, and smoking and alcohol cessation.

· Magnesium which aids in the body’s absorption of calcium and also plays a key role in the strength and formation of bones and teeth

· Copper which helps in the proper growth, utilization of iron, enzymatic reactions, connective tissues, hair, eyes, ageing and energy production. Also helps in normal heart rhythm, thyroid glands, arthritis, and wound healing

· Manganese aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones, calcium absorption, and blood sugar regulation. Also necessary for normal brain and nerve function.

· Zinc helps in proper functioning of immune system, digestion, control of diabetes, improves stress level, energy metabolism, acne and wounds healing. Also, pregnancy, hair care, eczema, weight loss, night blindness, cold, eye care, appetite loss.

· Phosphorus necessary for bone and teeth formation

· VIT.B3 necessary for healthy skin, normal working of the stomach and intestinal tract, caring for the nervous system, and production of the sex hormones

· Potassium

· Vit.B1 plays an important role in maintaining a healthy nervous and cardiovascular functioning of the body.

· Lutein (protect against cancer and degeneration of the eyes and skin by sunlight -ultraviolet rays),

· Beta-sitosterol (supports a strong immune system, relieves allergies, reduces cancer risks and pain relief)

· Glutathione (slows down the aging process)

Whew! Now that was a lot! So, make sure you include Avocado in your daily meals!

GUAVA ,

· low in calories (units of energies),

· high in fiber (promotes more efficient constipation, prevents colon cancer, reduces bad cholesterol, improves glucose tolerance which is important in diabetes prevention,

· full of vitamin C . Prevents cancer and heart disease, helps your immune system, promotes faster healing, keeps gums healthy, acts as an antioxidant-protection against cancer, good eye health, protection of the central nervous system, a stronger immune system, and cardiovascular health.

· has plenty of carotenoids. Important as antioxidants, they prevent cell, tissue, and genetic damage. Increase a person's immunity to infection, reduce risk of cancer and protect against heart disease.

WATERMELON ,

· It is low in calories, contains 100% of the United States Department of Agriculture's (USDA) recommended values of carotenoids

· Has plenty of Vitamin C and

· about 25% of the USDA recommendations for dietary fiber and potassium (helps regulate blood pressure and heart function. Potassium is a natural pain desensitizer it also controls convulsions, headaches and migraines, promotes faster healing of cuts, bruises and other injuries).

CANTALOUPE or SWEET MELON ,

provides lots of vitamin C and A. This fruit is called the "miracle vitamin" for years because of the positive impact it has on enhancing our immunity, growth and believed to be able to slow the aging process by improving the overall skin condition.

APRICOTS ,

· has a lot of carotenoids and fiber. Firm dried or fresh are the best. When softens they lose nutrients.

· has high mineral content, that makes it beneficial in cases of anemia, tuberculosis, asthma, bronchitis, and toxemia.

· high in vitamin A, that is why it is very helpful in the removal of skin pimples and other skin disorder.

· also contains lycopene and helps destroy intestinal worms.

· may also help remove gallstones

TOMATO ,

· rich in Lycopene (one of the strongest carotenoids).

· Eaten daily can cut the risk of bladder, stomach and colon cancers.

· Because the lycopene, which is a carotenoid is absorbed into the body with fats, it's better eaten with certain fats like olive oil,

· Tomato cooked with broccoli gives a super double dose of nutrients to protect against and fight prostate cancer.

· very high in vitamins C and A. Vitamin A has a lot of beta-carotene that neutralizes the free radicals that cause illnesses and disease.

· have fiber which is good for maintaining blood sugar levels, helping in the fight against colon cancer, and lowering high cholesterol.

· Drinking tomato juice also helps with stopping blood clots. One serving of tomato juice per day takes care of this. The juice is also an inflammatory.

· rich in vitamin K which is very good for the bones.

· have folate and can help protect against colon cancer.

· contain riboflavin and studies have shown that helps reduce the incidence of migraines.

· Choose tomatoes that are deeper red in color as this indicates more lycopene. They should be smooth without wrinkles or bruises.

STRAWBERRY ,

· has the ability to remove harmful toxin in the blood.

· recommended for sluggish liver, gout, rheumatism, constipation, high blood pressure, catarrh and even skin cancer.

· rich source of folic acid, folic acid helps to prevent / reduce birth defects involving brain.

· highly rated as skin cleansing food, even though the skin eruptions may appear at first in some cases.

· known to clean or rid the blood of harmful toxins.

· has been reported to help cases of syphilis.

· when cut in half and rubbed on the teeth and gums, removes tartar from the teeth and strengthens and heals the gums. The juice should be allowed to remain on the teeth as long as possible in order to dissolve the tartar. The mouth may then be rinsed with warm water.

BANANAS , easily the cheapest and always available fruit at anytime. They consist of sugars (glucose, fructose and sucrose), fiber, which makes them ideal for an immediate and slightly prolonged source of energy. This fruit also contains lots of other good stuff that are also good for

· Reducing Depression

Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood

· Anemia

Bananas are relatively high in iron, which helps the body's hemoglobin function

· Constipation and Diarrhea

Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.

· Eyesight Protection

Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.

· Healthy Bones

Bananas are an exceptionally rich source of fructooligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon and increases our body's ability to absorb calcium. In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are very nutrient to the cells that make up the mucosa of the stomach. These cells, when healthy, absorb calcium much more efficiently

· HealthyKidney
Research published in the International Journal of Cancer has shown that daily consumption of whole fruits and vegetables, especially bananas, is highly protective to kidney health.

· Blood Pressure

Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

· Heartburn

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

· Morning Sickness

Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.

· Smoking

Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.

· Ulcers

This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus (which protects against acid). Additionally, bananas contain protease inhibitors that help eliminate bacteria in the stomach that have been pinpointed as a primary cause of ulcers.

· Nerves

Bananas are high in B vitamins that have been shows to improve nerve function

· Mosquito Bites

Many people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling

· Stress Relief

Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs

· Stroke Risk

According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40%

And there you have it, My favorite fruits! They’re all actually delicious so, it really isn’t an effort to like and eat them often. The next time you crave for that bag of chips, try eating fruits first. Maybe, just maybe, your cravings will be satisfied and you'll get that sexier and healthier body!

SOURCES:

http://www.wisegeek.com/what-are-the-healthiest-fruits.htm, http://www.vitamins-nutrition.org/vitamins/potassium.html, http://www.new-fitness.com/nutrition_fiber.html, http://www.wisegeek.com/what-are-carotenoids.htm, http://www.antiaginginfo.net/benefits-of-antioxidants.htm, http://www.bellybytes.com/articles/29foods.shtml, http://hubpages.com/hub/, http://health.learninginfo.org/, http://www.sparkpeople.com/, http://bananasweb.com/bananas/Health+Benefits+of+Bananas

Friday, September 10, 2010

DON'T BE A ZOMBIE! SLEEP YOUR WAY TO A BETTER HEALTH!

September 9, 2010

All of us in the family are late sleepers. My mom would call us night owls because at the strike of 10pm we all come out of our rooms to the living room either to watch television, do a project or something. We were never forced to do that, it just became a habit. So, eventually that time of the night became our bonding time. Then, at about 1 or 2am, we disappear one by one to our rooms to finally call it a night.

On weekends, all of us would be awake by 7am because of work or school. During the weekends, my parents would be awake by 6am, my brother and sisters before 9am and I would be forced by my mom to get out of bed at lunchtime.

Don’t you think that its funny we still can’t get the hang of sleeping since we've been doing this even before we were born? Some lack sleep, others oversleep, some find it hard to fall asleep and then others love sleeping so much that they sleep all day and night! So, if you are one who has sleeping problems and questions I hope this info blog can finally give you that goodnight sleep.

HOW MUCH SLEEP DO WE NEED IN A DAY?

The one area about sleep where the experts are in full agreement is that there is no minimum number of hours that we should all spend sleeping before endangering our health. Some of us can get by on six hours without feeling any ill-effects and others claim to a minimum of eight. It is really a relative matter. Most of us sleep less as we get older.

People who study sleeping feel between seven and eight hours sleep a night is enough for most of us. As Professor Jim Horne of the Sleep Research Centre, Loughborough University sums it up: 'There is a basic amount of sleep we all require to function comfortably in our daily life. Beyond that, it is a very enjoyable time-filler, but it is not essential.'

DO WE ALL NEED A MINIMUM NUMBER OF HOURS TO SLEEP?

Dr Chris Hanning, director of the Sleep Disorders Clinic at Leicester General Hospital, says 'If you are awake and alert in the day, you are obviously getting enough sleep. 'If you aren't getting enough rest, you will become sleepy at about 4.00pm. And this has nothing to do with having a big lunch. It is part of the body's daily rhythm. “

So, if you suffer from an after lunch energy dip which happens to all of us from time to time, it is easily taken care of. There is no need to spend hours more in bed or worry yourself sick. A 10-minute catnap at lunchtime should do the trick and leave you refreshed for the rest of the day.

EARLY AND LATE RISERS

According to Psychologist Dr Angela Clow, 'Early awakening has been associated with greater powers of concentration, being busier and experiencing more hassles through the day, as well as having more anger and less energy at the end of the day. 'On the other hand, late wakers were more leisurely and less busy. In follow-up research, it was found that the early risers were more likely to suffer from muscle aches, colds, headaches and mood swings.

At Southampton University in a study published in the British Medical Journal indicated that: Surprisingly, it was observed that people who slept longer, (whatever time they retired/sleep) died younger.

WHAT IS THE BEST TIME TO GET UP IN THE MORNING?

Dr Adrian Williams, consultant physician at St Thomas's Hospital, London, and Director of their Sleep Disorder Centre, says: 'We all need so many hours sleep in each 24-hour cycle and it doesn't matter how we get it. In Mediterranean countries it isn't uncommon to sleep for five hours at night and two in the afternoon. That is the same as having a full eight hours at night. Some people make up the deficit of a goodnight sleep by having little dozes throughout the day.

OFFSETTING SLEEP HOURS

Dr Adrian Williams, consultant physician at St Thomas's Hospital, London, and Director of their Sleep Disorder Centre, says: You can't bank your sleep in advance, he says but you can make it up afterwards. And the great news is that anyone who feels better after sleeping is doing the right thing.

BENEFITS OF SLEEPING

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Sleep Makes You More Alert

Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

Sources: http://www.netdoctor.com.uk/

Are you getting enough sleep by Colin Brennan, Medical journalist

Baby sleep, Sleeping baby infant mental health at www.safesleepspace.com.au/

www.sleepthroughnight.com

IMAGE : sleeping angel by minas tirith at deviant art

Thursday, September 2, 2010

H2O, THE FOUNTAIN OF YOUTH!

August 21, 2010

When I was growing up with my brother and sisters, our mom would force us to drink water the moment we woke up and before we went to sleep. During meals, 4 big glass pitchers of water would be strategically located at the four corners of our rectangular dining table to remind us to drink water before, during and after taking our meals. I didn’t appreciate then, until now, my mom’s effort to develop in us the habit of drinking water, lots and lots of water! To this day, my mom at 70 rarely gets sick and has a beautiful glowing skin.

Our body is estimated to be about 60 to 70 percent water. Blood is mostly water, and our muscles, lungs, and brain all contain a lot of water. Our body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water transports oxygen to our cells, removes waste, and protects our joints and organs.

Now, that’s just a general idea of why drinking plenty of water is good for us!

HOW MUCH WATER SHOULD WE DRINK?

For the technical person a good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water (fluid ounces) per day that you need to drink.
• If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active.
• If you drink alcohol, you should drink at least an equal amount of water.

• When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on
board the plane.
• If you live in an arid (humid and hot) climate, you should add another two servings per day.

But if you are not the technical kind of person, about 10 glasses a day is a start. And of course this depends on your level of activity and the temperature.

WHAT KIND OF WATER TO DRINK?

Twenty percent of our water need will come from the foods we eat. The rest of our water needs should come from our intake of actual water or the beverages we drink:

• Water is the best choice.

• Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need.

• Herbal teas that aren't diuretic (diuretic-elevates rate of urination) are fine.

• Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you
don't need.

• Juices are good because they have vitamins and nutrients.

• Caffeinated beverages will also add to your daily water need.

BENEFITS OF DRINKING WATER

I saw an episode of Oprah sometime in the past when she featured garlic and aspirin. She said that an island can be named after garlic and aspirin because of their benefits to our health! Of course she was exaggerating to stress an important point. I’m not Lady O but allow me to do the same when I stress the benefits of water- “The entire Earth can be named WATER” to stress its benefits!

So, here are some of the more important benefits of our favorite H2O:

• Reduces the risk of so many health issues people face, especially cancer: bladder, breast, colon and
kidney.

• Regular hydration will boost energy levels, immune system and mental sharpness.

• You need water to speed up recovery from injuries.

• Cleansing and detoxing absolutely requires water.

• Drinking water instead of liquids that rob your body like alcohol and soda will enhance sexual performance.

• Prevents high level of cholesterol

• Prevents low back pain

• Prevents heart disease and stroke

• Prevents and treats hypertension

• Prevents brain damage

• Prevents and treats depression

• Prevents and treats Sleep disorders

• Prevents and treats lack of energy

• Prevents and treats Osteoporosis

• Prevents and treats Leukemia

• Gives you a healthier skin

• Eliminates body wastes and toxins

So, drink up that miraculous crystal water even when you’re not thirsty! After all, the only inconvenience you’ll get from it is peeing more frequently than before. But then again, cleansing is a major benefit as well!