By: Catherine Saxelby

Summer’s here and that means sunny days, weekend picnics, warm balmy evenings, beach, surf, sun... and salads!

• Lose weight – head for the salads


• Nutrition bonus


• The Rainbow Rule for antioxidants


• A fast meal for hot days


• How to create a salad in 3 easy steps


• Don’t skip the dressing

• Easy vinaigrette

Whether you create them as a main meal or just as an accompaniment, salads are the perfect way to eat on hot summer days. Your body benefits from the lighter fresher fare and there’s no extra heat from cooking in your kitchen. They’re perfect for easy casual entertaining or a quick hot weather stand-by.

Lose weight – head for the salads

Salads are ideal if you’re trying to lose weight. With their high fibre and water content, you can fill up with a huge plate and yet have eaten only 420 kilojoules (100 calories).

You get a big volume for few kilojoules – something dietitians call a low "kilojoule density" – which is the opposite of most junk food.

When you eat out, it’s a good idea to order a salad as a first course. Research shows that you’ll feel fuller and are less likely to overindulge at that meal.

These days, chefs are right into the gourmet salad trends with offerings such as rocket, pear and walnut salad, or a Vietnamese salad strong in mint and coriander or even a parsley, red onion and pomegranate

Nutrition bonus

As you’d expect, salads add a health bonus to your nutritional intake as they are generally low in fat and kilojoules. They are rich in fibre and key vitamins including vitamin C, vitamin B1, B6 and folate (a B vitamin that can reduce the risk of birth defects) with smaller quantities of vitamins E and K.

There are plenty of essential minerals such as potassium (which helps counteract our high salt intake) and magnesium; and lesser quantities of zinc, calcium, iron and selenium.

Because most of the ingredients are eaten raw, heat-sensitive vitamins such as vitamin C, vitamin B1 and folate are not affected so it maximises the nutritional value over cooked vegetables.

And salads help you get those recommended 5 serves of vegetables and 2 serves of fruit each day.

The Rainbow Rule for antioxidants

Salads are a great way to ensure you get plenty of antioxidants – natural plant compounds that protect the body and slow the ageing process. For highest antioxidant value, use the "Rainbow Rule" and go for lots of colour, adding red tomatoes, bright carrots or capsicum, purple onion, fresh corn, beetroot and even fruit such as grapefruit or orange segments, melon or apples.

The pigments are usually antioxidants so “eating by the rainbow” maximises your intake.

With lettuces, the darker leaves are the best such as dark oak leaf, mignonette, purple radicchio, coral, baby spinach leaves or rocket. Fresh herbs are particularly rich in antioxidants so use basil, parsley, mint or coriander as often as you can.

A fast meal for hot days

When the temperature soars, a salad can quickly become a complete main meal by tossing in:

• a can of tuna or salmon


• cooked chicken pieces or cold lean meat strips


• a can of three-bean mix or chick peas, drained


• cheese like bocconcini, fetta, goats cheese or grated parmesan


• hard boiled eggs


• prawns

and serving with grainy bread rolls or toasted Turkish bread.

How to create a salad in 3 easy steps

To build a delicious and interesting salad:

1. Start off with a layer of lettuce. You can tear up a whole lettuce, or buy mixed leaves (mesclun) or a bag of washed and pre-packed leaves (check it’s fresh with no brown wilted leaves).


2. Add interest with any of these healthy ingredients:
   
   
   • tomatoes (vine-ripened, cherry, egg or yellow tear drop)
   
   
   • cucumber
   
   
   • capsicum
   
   
   • grated or thinly-sliced carrot
   
   
   • button mushrooms
   
   
   • snow peas or sugar snap peas
   
   
   • sprouts
   
   
   • steamed green beans, asparagus or cauliflower
   
   
   • chopped shallots or purple onions
   
   
   • char-grilled sweet potato, eggplant, zucchini or other vegetables
   
   
   • diced avocado
   
   
   • fresh herbs like coriander, mint or basil
   
   
   
   


3. Add protein from tuna, chicken, eggs or cold meats. Or barbecued chicken or lamb fillets sliced and served hot over the salad.


4. Just before serving, drizzle over the dressing.

Don’t skip the dressing

Salad dressings may not seem like much but they pack a powerful punch for good nutrition. And they make a salad taste so much better which means you enjoy it more!

There’s no need to buy no-oil dressings even if you’re watching your weight. Just a splash of oil with lemon juice is all you need, just enough to moisten the ingredients. Don’t drown the salad in it!

The small quantity of oil they provide – from extra-virgin olive oil, canola oil or walnut oil - is not heated. This means that salad dressing is the best way to consume those “healthy” unsaturated fats and vitamin E. The fat from the oil, the fat-soluble vitamins and antioxidants are bioavailable – which means that that they enable you to absorb a lot more nutrients such as beta-carotene, lutein and lycopene from raw foods.

The acidity of a dressing from lemon juice or vinegar is important too. It slows down the rate of digestion which leaves you feeling fuller for longer, a big help to dieters.

Easy vinaigrette

Make your own dressing, it’s quick and economical. Best of all, you get a quality oil and you don’t get the extra salt and additives from commercial salad dressings. Here’s how:

In a screw top jar, measure out:

• 3 tablespoons extra-virgin olive oil


• 1 tablespoon lemon juice (or use white or red wine vinegar)


• ½ teaspoon Dijon mustard


• plus a few grinds of black pepper.

Shake well until mixed, drizzle over your salad, toss and serve.
Makes enough for a salad for 4 or 6 people.

About the Author

She regularly provides healthy eating and nutrition advice for people looking for health insurance and health cover.

(ArticlesBase SC #1810262)

Article Source: http://www.articlesbase.com/ - Fresh Summer Salads

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Author: Jean Kokus

Read about Home Coffee Bean Roasting.Coffee. It's a delectable word. It makes you follow the aroma especially with the great tasting roasted coffee beans. Coffee is a popular drink at home, in the office, or just about anywhere.

Tastes may vary depending on how the drinker wants the brew of the coffee and the type of coffee beans. Most drinkers, who are so picky about the flavor of their coffee, would consider home coffee bean roasting. We may think of home coffee bean roasting as a complicated process, but it is not. In fact, it does not require a special machine or equipment and any tools to produce the same professional tasting roasted coffee. What is even marvelous about coffee bean roasting is that you could do that with your popcorn popper or stove top pan, and you still get the same roasted coffee beans. But you could also use the help of coffee roasters.


The Process

The process of home coffee bean roasting may not be that difficult and time consuming. It also does not require expensive equipments. To begin with, you would need green coffee beans. You may try Guatemalan Antigua, Colombian Supremo, or Costa Rican Tarrazu. These are just some of the high quality coffee beans you can use. There are more, but of course, if you want to make the best tasting coffee, you have to make use of the right coffee beans.

The next thing is to roast your coffee beans in the coffee roaster, popcorn popper, or stove top pan, whichever you have at home. You will also need pot holders, a cookie sheet to pour the roasted beans out, and a bowl to catch the chaff. A small scale may be helpful to measure the right amount of coffee beans used in each batch and a digital timer to have the right timing for roasting. You might also want to consider roasting coffee beans outside your home, probably the garage or somewhere else to avoid blowing the chaff inside your home.

The whole process would take about 15 to 20 minutes for a cup of coffee beans. But the time would generally depend on how dark you want your green coffee beans roasted. You then drain the beans and let them cool. After which, you have to shake them to remove the outer skin and sift with the use of a mesh cooking screen. Depending on their preference, some would want freshly roasted beans cooled immediately while others would want to let it cool to release carbon dioxide from 4 to 24 hours to have the best tasting coffee. And that's it for home coffee bean roasting.

The Store

There is an increasing number of consumers who prefer home coffee bean roasting. And for these consumers, there are online stores like The Grape and Granary who specializes on supplies, equipment, and ingredients needed in beer brewing, wine brewing, liquor making, cheese making, or coffee bean roasting. You will be flabbergasted at their long list of available items.

About the Author:
The perfect home coffee bean roasting available only at http://www.thegrape.net/

Article Source: ArticlesBase.com - Enjoying the Aroma of Homemade Coffee

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Author: Gerald Fitz

Many pregnant women get intense cravings, and studies show that the number one craving is for chocolate. You might be avoiding chocolate because it is “bad for you” or “bad for the baby.” However, chocolate is actually proving to have unexpected health benefits, and these benefits may be doubly important for pregnant women and the development of healthy babies.

We know that chocolate makes us naturally happier. It releases endorphins which act to dull pain and just make us generally feel better. It also stimulates the brain and body. Recent research has found that chocolate can also have positive effects on the fetus. The infants whose mothers ate chocolate regularly throughout pregnancy were found more inclined to smiling, laughter, and were more easily soothed. Strangely enough, it seems that chocolate can make both you and your baby happier.

Chocolate also has several health benefits when taken wisely. Chocolate, especially dark, is full of powerful antioxidants that protect against cell damage. This can be important especially when your body is under the stress of pregnancy. It can also help against fatigue and be preventative against future diseases. When you are pregnant you are more prone to exhaustion as your body supports the development of another person.

Gestational hypertension can happen because of the increased blood volume during pregnancy. Theobromine is a natural substance found in chocolate that fights against fatigue by stimulating the heart. It also increases circulation in the placenta to aid in fetal development. Magnesium is another element in chocolate that is important during pregnancy in the development of the fetus’ brain. Since chocolate has many good substances in it, it may be that when you are craving chocolate you are in fact craving something your body needs.

Obviously chocolate alone is not enough to give you all the vitamins you need during pregnancy. It would be impossible for you to get all you need in your diet alone, and that is why prenatal vitamins are so important. The prenatal vitamin and chocolate have actually now been combined so you have a good tasting prenatal chocolate. These are great because they have been specifically designed for health conscious women during their pregnancy. Taking a chocolate vitamin can allow you to give in to your craving while at the same time monitoring how much chocolate you eat. It is the perfect solution for someone who needs to take a daily vitamin anyway. There are also other “healthy” chocolates you can invest in such as dark chocolate or sugar free, or chocolates to boost energy, creating more ways to ease cravings without having to feel guilty after.

Chocolate has many benefits, but anything in excess is bad for you. Regular chocolate is high in sugar and not good for you in disproportionate amounts. Make smart choices about your chocolates, make sure you are moderate in your intake, and make sure you are taking care of yourself and keeping yourself healthy and then you can let loose and give in to some of those cravings.

About the Author:

For more info on delicious healthy chocolates, visit MyTopForm.com

Article Source: ArticlesBase.com - Healthy Baby, Happy Mother -- Prenatal Chocolates

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Author: Jacob

It is common knowledge that we should all regularly consume healthy foods. Sadly, most of us do not. Many of us are guilty of gorging on foods that are filled with saturated fat and loads of useless calories. Between meals, we have a tendency to reach for greasy chips or sugary candy bars instead of healthy snacks.

Eating the right foods, eating too much, or not eating enough can affect our health. You need to be able to choose the right types of foods that will improve the way you feel. In order to do this you need to know exactly what foods can hurt your body and what can boost its wellness.

A large number of people around the world are suffering from different types of heart conditions and diseases. The most common cause of heart problems is eating unhealthy, fatty foods. Food rich in saturated fats reduces the absorption of cholesterol in the body. High cholesterol leads to deposit of fatty acids in the body, which in turn reduces the blood flow to the arteries and causes severe heart problems. It is therefore important to eat healthy food because healthy eating is the key to healthy heart.

One of the worst eating habits is to skip breakfast. There are lots of people who feel that they can manage things without having breakfast. In this fast-paced life, skipping breakfast has really become common which is the reason why people are experiencing different illnesses. You must understand that you have not eaten anything for past 9-10 hours. So, you must never skip breakfast.

Work is often the hardest place to maintain healthy eating habits. Lunch or dinner meetings are all too common – and the food is often catered in. If you do have a choice in the menu, then order something healthy and plan to eat half. With today’s portions, half of the meal should be plenty to fill you up. Offer to split your meal with a colleague, or simply stick it in the fridge for the next day.

About the Author:

Read About Make up Tips Read Also About Celtic Wedding Gown and Indoor Games For Your Preschooler

Article Source: ArticlesBase.com - Healthy Habits

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Author: Dave Text

Indian cuisines are diverse and famous all over the world. See in here the different categories of foods that can be found in India and learn why many people love to eat it.

India is a big Asian country made up of different cities. Its food is as diverse as its many cities. The Indian cuisine is categorized into four categories namely the North Indian, East Indian, South Indian and West Indian cuisines.

Indian recipes and cooking always involves wide range of spices and herbs. These usually add or enhance the flavors during preparation. They also create aromatic flavors that Indians love. Most recipes are from the vegetables that grown around them.



Indian foods show the rich agricultural products of India. Other factors that affect cooking are the religious beliefs and culture of the locals. It is also largely influenced by other foods across Asia. In the same way, their foods have also influenced other cooking traditions across the world.



Indian foods are distinctly flavorful because of the generous use of spices and herbs. Of course their recipes will also involve their unique vegetables found only in their country.



There are also non-vegetarian parts of the Indian cuisine. It is juicy and made of very tender meat. The common ingredients used are eggs, chicken, fish and many other meats. They actually have many varieties of meat, fish and poultry dishes. They even serve some of these non-vegetarian dishes as snacks. The most common non-vegetarian dishes have butter chicken, tandoori tikkas, biryani and many more.



As mentioned earlier, vegetables have always been a part of and are integral to Indian cooking. They have great number of ways of serving Indian vegetarian foods. Most are hot and spicy. It has real exotic flavors that Indians would really love. The cooking techniques for this Indian recipe may include baking, frying and may other techniques. The most common vegetarian dishes in India are Navratan Korma and Shahi Paneer.



The northern regions of India have a dry climate. This is the main reason why the people here eat more bread. Their favorites are the Indian breads called the naan, roti and parathe. The naan is bread from a mixture of plain flour with a little yeast. This is soft and fluffly that people love to eat. The Indian roti is made from the whole wheat named atta. It is cooked on cast-iron griddle, tava or tandoor. The Parathas came from wheat flour and fried in oil. These are formed in layers and come in different flavors like garlic naan, methi roti and many more.



The trademark of the Indian snacks is mouthwatering. They make delicious snacks that no other could compare. You have to try their samosas and aloo tikki. The recipes of Indian snacks have been passed on from one generation to the other. They are characterized mainly by its crispiness and flavors. It can be easily prepared and great to go with coffee or tea.



The Indian desserts are also mouth watering recipes that can be very tempting to everyone's appetite. You can always say that your meal is incomplete without even one of their commonly known delicious desserts like kulfi, gajjar ka halwa or gulab jamun.



Eating Indian foods are always a gastronomic experience. They regard their cooking highly that if asked about them, their food is always likely to be mentioned. Many people like their food that in fact you will see many Indian restaurants in foreign countries. The kebabs and other Persian restaurants are derived from Indian cooking.

About the Author:
For more information on Salad Shooters & Choppers and Egg Salad Products.Please visit our website.

Article Source: ArticlesBase.com - The Best of Indian Foods

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Author: margaret white

If your pearly whites, well, aren't--blame it on caffeine, candy, prescription drugs or aging, all of which dull the gleam. Whiten and brighten dingy teeth with high-tech treatments in your dentist's office or over-the-counter bleaches you use at home. Here's how to bring that sparkle back.

Instructions

1. Step 1

Ask your dentist if you're a good candidate for whitening, since results can vary. Yellowed teeth generally lighten well; darkened grayish or brownish teeth may not.

1. Step 2

Try over-the-counter products, which have low concentrations of hydrogen peroxide. A dental tray and gel kit can be used for a short time each day to lighten teeth one to two shades in two weeks, at best. Whitening strips cover the six front teeth--which must be even--for similar results, and keep peroxide on teeth and off gums. Paint-on gels get similar results and cover more teeth, but can be messy to use. Hydrogen peroxide works faster than carbamide (see Step 3), but takes longer to get results and deactivates faster. These are the least-expensive treatments to use when staining reoccurs due to beverages and smoking.

1. Step 3

Use a dentist-made tray at home twice daily for an hour for a couple of weeks, or wear it overnight. The gel's active ingredient is 10, 15 or 20 percent carbamide peroxide, which is gentler than hydrogen peroxide. Teeth could lighten several shades depending on the strength of the gel used. Higher percentages work faster but also increase the chance of teeth sensitivity. Ask your dentist for whitening products that include fluoride to reduce sensitivity.

1. Step 4

Whiten your teeth by up to 10 shades in one 60- to 90-minute session with a potent, light-activated bleaching formula of 35 percent hydrogen peroxide.

1. Step 5

Consider porcelain veneers or bonding if you have conditions where bleaching isn't effective, such as tetracycline or intrinsic staining. Bonding is a resin that's contoured over teeth. Veneers are thin porcelain manufactured in a laboratory.

1. Step 6

Keep in mind that two to three weeks of whitening by over-the-counter products equals one week of overnight tray treatment from the dentist--and may well equal one hour of the light-activated treatments.

We are a people-oriented privately owned Dental Practice in San Francisco, so we look forward to knowing you - as friends as well as patients. Also to provide you with as much information as you need about today's high-tech Dental Services and Invisalign Dentistry we've prepared this website to help explain our services and policies, but please remember we're always available with the latest information in Cosmetic Dentistry on our website

About the Author:

We are a people-oriented privately owned Dental Practice in San Francisco, so we look forward to knowing you - as friends as well as patients. Also to provide you with as much information as you need about today's high-tech Dental Services and Invisalign Dentistry we've prepared this website to help explain our services and policies, but please remember we're always available with the latest information in Cosmetic Dentistry on our website Cosmetic Dentist San Francisco or an old fashioned phone call would be perfect as well. We're here for you.http://www.drmarkle.com

Article Source: ArticlesBase.com - How to Get Whiter Teeth

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Author: James Dittes

Behind every good diet is a great breakfast. A well-managed breakfast is the easiest way to either cut calories out of your day or offset bigger meals you plan to eat for lunch or dinner.

“People who eat breakfast tend to be more organized,” says Dr. Don Gates, owner and medical director of MyDietSolutions.com. They plan out their day, managing the foods they eat and setting aside time for physical activity.

Breakfast not only provides an opportunity for dieters to stock up on nutritious, protein-rich foods, it also utilizes what they eat to provide extra energy through the day--energy they will need to exercise and stay fit.

“[Breakfast-eaters] get fewer calories from saturated fat and more calories from carbohydrates and protein," Gates adds. "They also tend to be more active and make better food choices."

Some great breakfasts include

• Grapefruit or orange juice (100 calories per 1-cup serving)


• Oatmeal (120 to 180 calories per serving)


• Eggs (from 55-calorie boiled eggs to 100-calorie omelets/ fried eggs)


• Bacon (from 25-calorie slices of turkey bacon to 45-calorie regular slices)


• Toast (75 calories a slice)


• Low-calorie breakfast cereals (be careful to check the box, since many “healthy” brands have calorie counts of over 200)


• Breakfast or protein bars (again, check the calorie count, since many “energy” bars pack in hundreds of calories)

The worst low-calorie breakfast you can eat has zero calories. Skipping breakfast increases the likelihood of snacking when the hunger hits—or bingeing at a meal later in the day.

About the Author:

James is a Tennessee-based writer and teacher. Having lost 30 pounds over one year, he writes on health and weight-loss issues.

Article Source: ArticlesBase.com - Weight Loss Begins With a Good Breakfast

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Author: Roger Wakefield

Eggs are unversally acclaimed as one of most useful cooking ingredients. They are easy to get hold of wherever you live and are present in most styles of cooking. Everybody can learn how to cook eggs using a few elementary methods. Knowing how to cook basic egg recipes like omelettes, scrambled eggs, and boiled eggs gives you an opportunity to modify them into thousands of easy, fast nutritious meals.

Here's how to make classic egg recipes:-

1. Boiled Eggs
Hard or soft boiled eggs are nutritious and can make a fast and simple meal. For most people, 'dippy'' eggs with 'soldiers' is the supreme comfort food.
To soft boil and egg for toast soldiers, first remove your eggs from the fridge and allow them to sit for a few minutes to bring them up to room temperature. Heat some water in a pan and, when it is just boiling, use a spoon to drop the eggs into the pan cautiously. Boil gently for precisely one minute then remove from the heat, put a lid on the pan and let it stand for 6-7 minutes. Not everyone likes their eggs cooked the same, so try adjusting the time until you get it just how you like it.
In the case of hard boiled eggs, simmer the eggs in the pan, on the heat, for approximately 7 minutes and then immediately take from the water and immerse in cold water for a short time. Leave eggs to cool in a bowl of ice cold water.
Hard boiled eggs are fantastic for taking on picnics or for mashing with mayonnaise to make egg sandwiches.

2. Making an Omelette
An omelette is really easy to make and is wonderful served with a salad or fries.
Beat two eggs in a bowl and season with salt and pepper. Add a teaspoon of milk or water. In an omelette pan (small frying pan), melt a knob of margarine or butter and let it coat the base of the pan. Pour the eggs into the pan and move them around so that they cover the base of the pan. Use a spatula to keep bringing in cooked bits from the side to let less cooked eggs run into gaps and cook. As soon as you have a soft but firm evenly cooked omelette you may also add grated cheese or cooked mushrooms to the center and, using a spatula, fold the omelette over the filling to make a crescent shape.

3. Scrambled Eggs
Scrambled eggs on toast is delicious and is a good standby when you're in a rush or are too tired to cook much. If you have got a microwave, then these are really easy – simply beat 2-3 eggs together, season, add a tiny dash of milk and cook on high. Stir with a fork every ten seconds and stop cooking when they are at the perfect consistency for you.
You can also scrambled eggs in a pan – Heat a knob of butter in a frying pan, beat the eggs in a bowl or jug, season and add a dash of milk. Once the butter is melted, pour the eggs into the pan and stir constantly with a wooden spoon. Cook until the egg mixture only has a bit of liquid left. Stir in a little butter and add cream if you want – delicious.
For a special breakfast, chop up smoked salmon and mix into the scrambled egg.

4. Poaching Eggs
To poach eggs the easy way, you can buy a specific poaching pan which has circular compartments into which you crack your eggs and then they cook over the pan which is filled with boiling water.
To poach eggs without a poacher, pour boiling water into a frying pan until it is about 2 ½ cm deep, place the pan on the cooker and, when the water is bubbling lightly (little bubbles under the surface), break an egg into the water. Simmer for 1 minute and then withdraw from the heat. Leave for 10 minutes and then remove with a slotted spoon and drain. Serve on toast or with bacon, sausage and baked beans.

These are the four classic, fastest and most dependable ways to cook eggs but you can also fry an egg in oil. Simply heat oil in a frying pan, crack an egg gently into the pan (gently, so you don't break the yolk) and fry until done. Although you may favour frying eggs, remember that poaching is much healthier than frying because it uses water instead of oil.

About the Author:

Mr Wakefield is an ethusiastic amateur chef and web designer who provides content for 'The Recipe Collection' web site. If you want to impress friends and family with your culinary skills, and wish to make and substantial egg and omelette recipes, then you will find a wonderful collection at 'The Recipe Collection', a recipe cookbook which includes egg and souffle recipes, (amongst others). There is an egg recipe there to delight the whole family.

Article Source: ArticlesBase.com - A Few Easy Tips on Getting the Most Out of Eggs

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Author: Russel Esquibel

You probably know the advantages that raw food diet brings about. A raw food diet is a type of dietary plan of which the literally involves the consuming of uncooked, unprocessed fruits, vegetables, sprouts, seaweed, nuts and juices.

The main idea behind the raw food diet is that cooking and processing removes the much needed vitamins, enzymes and nutrients that our bodies need in order to have a healthy life. Below are types of raw food diet that you may want to try.

Fruitarian

This is probably one of the most interesting types of raw food diet. Fruitarians essentially mean the consumption of foods that primarily consist of fruits, nuts and grains or a “fruit only diet”. Fruits provide nourishment and are quite refreshing. They don’t obstruct the circulatory system of the body; in fact, they clean the arteries and blood vessels.

Juicearian

Drinking fruit and vegetable juice is considered as the best way to remove toxins. Juice is a type of concentrated nutrition. Individuals who drink prefer this type of diet opt for fresh fruits and vegetables.

Sproutarian

This type of raw food diet focuses more on consuming sprouts. You may not know it but sprouts are rich in vitamins and nutrients. As a matter of fact, contain all of the required elements a plant needs for it to live and grow. The seed of the sprout acts like a depot of carbohydrates, protein and oil. And when the seed develops; the seeds is then filled with predigested amino acids and natural sugars that provide nourishment to the plant. Sprouts are rich with energy that will provide us with additional vigor and life.

Raw food diet is the best way to give your body the nourishment it needs. Most of the people in the United States nowadays are overweight. Being overweight does not mean you have all the nourishment that your body needs, as a matter of fact overweight individuals usually crave for the essential nourishment that their body needs. The reason that they are overweight is because of the processed foods that they consume and the way the foods served. Almost all of the processed provide only a small amount of what the body really needs. Therefore, they tend to consume more processed food than what their body needed and still do not have sufficient nourishment. And in order to be healthy, you must have a healthy diet.

About the Author:

Russel Esquibel is a nutrition oriented expert. He is a writer of Eat-Raw-Food.com, a site where you can find information, tips and advice about raw food, vegetarian, vegan and more.

Article Source: ArticlesBase.com - Types of Raw Food Diet

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Author: Karen Fullick

Carbohydrates - an important source of energy. Carbs are often referred to as simple or complex. Simple are a form of sugar and complex come from starchy foods. Complex carbs are broken down into two types refined and unrefined - both are a good source of energy. Confused - well let's break it down a bit!

Benefits of Carbs - the scientific bit:

• Carbs are converted to glucose for immediate energy and glycogen for reserve energy
• They are the main source of energy for all body functions and muscular exertion
• The brain and nervous system rely purely upon glucose produced from carbs
• Carbs have the capacity to hold 3 times their body weight of water
• Complex unrefined carbs are a great source of vitamins and minerals
• The unrefined part of carbohydrates provide us with roughage which aids digestion

Now that must energise you!

Things you need to know

To understand the type of energy we get from carbs, think of a marathon runner. Long, continued, steady running able to keep going for many hours - that is the type of energy you get from carbs.

• Simple Carbs are a form of sugar such as: fructose, sucrose and lactose. They are found in table sugar, fruits, sweets, jams, energy drinks, soft drinks and milk. You will often see these listed on the nutritional label on the back of food products. They will give you a burst of energy.
• Complex Carbs come from starchy foods, of which there are two types, refined and unrefined. They are found in wheat, bread, pasta, oats, corn, barley, potatoes, rice, beans, peas, lentils, chick peas and vegetables. Complex carbs are needed for sustained energy and to keep blood glucose levels steady.
• Refined carbs have the outer husk or skin removed and are stripped of their nutrients. They provide energy, however this is released quickly through the system. Examples would be white rice, white bread, white pasta, potatoes with skin removed, Easy to consume in large quantities.
• Unrefined carbs are complete with the outer husk and skin. They are a good source of vitamins, minerals and fibre and release energy slowly. Examples would be: brown rice, wholemeal bread, wholemeal pasta, potatoes with skins, beans, lentils, pulses and vegetables. Hard to consume in large quantities. These are the best type of carbs to consume
• Mixture of Simple and Complex - biscuits, cakes, pastries, sugary breakfast cereal. Use these as treat foods.

Choosing the right Carbs!

• Complex unrefined carbs are the best choice as these contain nutrients in the form of vitamins and minerals. They are a good source fibre and slow release energy.
• Avoid simple carbs such as dried fruits, pure fruit juice (if drunk should always be diluted50/50 with water), sugar.
• Cakes, biscuits, sweets, chocolates etc should be eaten as a treat only
• Eat your five a day fruit and veg. Try to limit fruit to 2 portions as it contains natural sugar but eat as much vegetables as you like.
• Did you know that a portion of vegetables is about 3 tablespoons of broad beans or 3 florets of broccoli and a portion of fruit is a medium sized apple or pear or a small banana

Daily Recommended amount of Carbohydrates

• Carbohydrates should make up approx 60-65% of our daily intake of food made up of vegetables, pulses, rice and grains.
• Make sure you include at least 5 portions of fruit and vegetables into your diet daily, ideally more if possible
• As a rule of thumb carbs should take up 2/3rds of your plate and much of this should be vegetables Over time plates have become very large so a good example would be a dessert plate.

GI or GL foods contain a good source of carbs. These foods are unrefined and release energy slowly.

Take care - Karen
Nutritional Therapist

Tip of the day
Introduce one portion of non-wheat unrefined carbs to your food today. Over time try to replace all refined foods with unrefined and over a short time you will notice a complete difference to your energy levels.

About the Author:

My name is Karen, I am happily married to Malcolm and we have a great son called Sam. I have been a successful business woman for many years and I now own and run my own company.
Like many of you I work and run the family home, arrange our social life and do everything to ensure we live life to the full. Well nearly everything, as up until recently there has always been something holding me back - yes you've guessed it - My Weight!
I have written a series of reports documenting my weight loss journey in which time I qualified as a Nutritional Therapist and made an amazing discovery to Fast, Effortless, Permanent, Weight Loss
To receive your free reports click on the following link:
http://www.freetheslimyou.com

Article Source: ArticlesBase.com - Carbohydrates - an important source of energy

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Author: wilsonstpeter

Vitamin C helps the body maintain healthy tissues and a strong immune system, and it aids in the absorption of iron. Vitamin C is considered a powerful ally if you’re trying to avoid or kick a cold or other illness.

The Recommended Daily Allowance (RDA) for adult men is 90 mg and for adult women it’s 75 mg, and recent research has called into question the efficacy of vitamin C pills.

Guava :
Guava is rich in vitamin C — one half cup of the fruit contains 188 mg of vitamin C and 56 calories. Eat the fruit raw, or try this recipe for a Hawaiian smoothie.

Red Sweet Pepper :
You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 mg of vitamin C.

Kiwi :
Kiwi — the fruit, not the bird that’s the national symbol of New Zealand — is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.

Orange :
Who doesn’t want an injection of acidic orange when in need of a vitamin C boost? You’re justified. One medium orange contains 70 mg of vitamin C and 62 calories.If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories.

Green Sweet Pepper :
Green sweet peppers offer 60 mg of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.

Grapefruit Juice :
Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.

Vegetable Juice Cocktail :
Drinking your vegetables provides plenty of nutrients, including a vitamin C punch. You’ll get 50 mg of vitamin C and 34 calories in 3/4 cup of juice.

Strawberries :
Strawberries are full of fiber and antioxidants, including vitamin C. A half cup of strawberries contains 49 mg of the vitamin and 27 calories.

Brussels Sprouts :
You already know this kid-unfriendly vegetable has a good nutritional reputation, but did you know that includes vitamin C? A half cup of cooked Brussels sprouts offers 48 mg of vitamin C and 28 calories.

Cantaloupe :
One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.

Get your vitamin C naturally with these top 10 food sources, according to the USDA’s Dietary Guidelines for Americans.

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Food Sources of Vitamin C is gaining popularity all over the country at a tremendous pace.It is trend of living and eating healthy. For more information, Visit us at www.bewellbuzz.com

Article Source: ArticlesBase.com - Top 10 Food Sources of Vitamin C

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Author: Jake Saab

Vitamins (combination of two words: Vital Amines) are the complex organic substance essential in small quantities to the metabolism (nutrition) in most animals. These are found in minute quantities in food, in some cases are produced by the body, and are also produced synthetically. The human body needs them to work properly, so that we can grow and develop just like we should.

Their deficiency results in many serious disorders.

Vitamins are divided into two major groups: the 'fat-soluble vitamins' designated as vitamin A, vitamin D, vitamin E, and vitamin K, and the 'water-soluble vitamins' which include vitamin C and the group of molecules referred to as the vitamin B complex. Each of them has its own special role in the development of human body.

Vitamin A

Vitamin A, a fat-soluble vitamin, plays a really big part in eyesight and helps us to see in dim light and also at night. Vitamin A is also involved in the formation and maintenance of healthy skin, hair, and mucous membranes. In addition, it is necessary for proper bone growth, tooth development, reproduction and for the development of epithelial cells (that line any opening to the body e.g.; nose, throat, lungs, mouth, stomach, intestines and urinary tract). Vitamin A can be found in eggs, milk, carrots, spinach, sweet potatoes, fish oil, liver (pork, lamb, chicken, turkey or beef), butter, broccoli, apricots, nectarines, cantaloupe, and orange or yellow vegetables or fruits. The deficiency of vitamin A can cause two major disorders like: night blindness and drying of skin.

Vitamin B

Vitamin B itself is a complex of different vitamins like: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. These B vitamins are very important in metabolic activity and in facilitating the red blood cell (which carry oxygen throughout your body). They also help your body make protein and energy.

The sources of vitamin B are leafy green vegetables seafood, beans, peas, citrus fruits, whole grains (such as wheat and oats), poultry, meats, eggs and dairy products (like milk and yogurt). Some bacteria in our large intestine also prepare some type of B-vitamins. The deficiency of vitamin B can cause the disease "Beri Beri", cracked lips, weak muscles, malformation of red blood cells, affects normal growth and disturbs the nervous system.

Vitamin C

Vitamin C or ascorbic acid is a water-soluble, antioxidant vitamin that is vital to the production of collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It is important for keeping body tissues, such as gums and muscles in good shape and it helps in quick healing of wounds. In addition, it helps protecting the fat-soluble vitamins A and E as well as fatty acids from oxidation.

The vitamin C can be found in citrus fruits (like lemon & orange), cantaloupe, strawberries, tomatoes, broccoli, cabbage and in other fresh fruits and vegetables. The deficiency of vitamin C affects the healthy skin; poor wound healing and can lead to a disease called "Scurvy" which causes bleeding in gums, easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the formation of bone and the absorption of calcium and phosphorus from the intestine. It helps to control the movement of calcium between bone and blood, and vice versa. It is this vitamin you need for strong bones and teeth. In addition it helps your body absorb the amount of calcium it needs.

Vitamin D can be found in fish liver oil, egg yolks, milk and other dairy products fortified with vitamin D. It is also produced in our body in the presence of ultra violet light and sunlight.

The deficiency of vitamin D can cause weak bones and bowed legs (in children). And its excess can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.

Vitamin E

Vitamin E, a fat-soluble vitamin, is essential for the inhibition of oxidation in body tissues, formation of red blood cells, and also prevents breakdown of body tissues. It maintains the body tissues and protects the lungs from becoming damaged by polluted air. This vitamin can be found in whole grains (such as wheat and oat), wheat germ, leafy green vegetables, sardines, egg yolks, nuts, bread, cereals and seeds. The deficiency of this vitamin can cause many diseases like cancer, diabetes, heart disease, and Alzheimer's disease.

About the Author:

Read about vitamin b17 and vitamin k foods at the Vitamin Information website.

Article Source: ArticlesBase.com - All Types of Vitamins

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Author: John Morris

Herbal teas have long been associated with good health. Drinking such teas offers curative and preventive properties, with the practice now common worldwide after being limited initially to the orient.

Herb-based teas are now being recommended by medical practitioners as an integral part of a daily health regimen. Another indication of how popular the beverage has become is that it is currently the second most-consumed drink in the world after water.

1. Camellia Sinensis

An evergreen that works as the basic source, producing green, black and oolong teas depending on the processing approach. Oolong teas are semi-fermented, while the popular black tea uses fermented leaves and the green tea uses unfermented leaves. Teas made from the plant contain polyphenols - a bioflavonoid type that have anti-viral, anti-cancer and anti-bacterial properties.

2. Antioxidants

The main positive association linking health and teas is that infusions from the herbal drink offer high antioxidant content - the key factor in eliminating or preventing toxins from building up in the body. This detoxifying effect is needed, as toxins cause physical or mental diseases. Toxin accumulation can damage human cells and lead to cancers, and induce various forms of stress as the body is weakened. Tea has also been found to lower the incidence of stroke and heart disease, and surpasses many fruits and vegetables in terms of the antioxidant effect. In addition, the antioxidants in herbal tea work on particular body parts. This focused cleansing effect is not achieved through other methods - some need a specific and additional action to flush out body toxins.

3. It Works!

Thus, the health effect is based on science and not on any mysterious or magical theory. This scientific basis has also spurred research laboratories to pursue efforts in discovering a herbal remedy for life-threatening conditions and diseases. Despite this optimism, consumers must note that herbal teas remain primarily a supporting solution to traditional drugs and treatment for various ailments. Since the benefits cover all age brackets, a good number of herbal teas have become established for both common conditions and serious or chronic cases. The common cold or a congested chest can be treated with cinnamon, rosehip or hyssop-based blends. Stomach ailments can be relieved using ginger, cardamom and chamomile. Damiana, licorice, and motherwort have been effective for menstrual-related problems in women, while rice and raspberry are diarrhea solutions.

4. Health Benefits

Burdock, hawthorn, and nettle are used for blood- and blood pressure-related cases. Herbals such as valerian and St John's Wort help relieve individuals suffering from stress or some other mental or emotional problem. Yarrow and lemon balm help strengthen the digestive system. An individual with altitude sickness will feel better after a blend with mate de coca. Okinawa natives believe that longevity is improved by drinking hibiscus, which is often mixed with rosehip. It should be noted that herbal teas actually use ingredients such as seeds or roots, fresh or dried flowers and leaves. These plant parts are either placed in boiling water, or allowed to steep after the water is poured over them. The tea can then be served after remnants are strained and the flavor is adjusted to taste.

Despite these extensive health benefits from consumption, care should still be taken before any individual drinks herbal tea, which is also referred to as herbal infusion, ptisan or tisane. The basic tea combination involves dried herb, flower or fruit and boiling water. Of these ingredients, consumers must remember that not all herbs can be used to make tea. This means finding out to ensure that the herb to be mixed into the drink is safe for consumption.

5. Take Caution

This cautious stance is one supported by the US Food and Drug Administration. Center for Food Safety and Applied Nutrition toxicologist Sara Henry noted that the impact of different concentrations of the drink in consumers could not be accurately predicted. The agency has given its approval only for a few herbs and spices as part of flavorings due to limited data on other herbs. Natural products chemist Sam Page adds that a high number of toxicity cases reported to the FDA unit involved individuals who brewed home-grown herbs and had limited experience and knowledge on the subject. In addition, research indicates that the anti-oxidant and other health benefits from drinking tea can be achieved only if an individual consumes several cups on a daily basis - a practice that ironically may actually be detrimental to health due to the beverage's caffeine content.

About the Author:
For more great herbal tea related articles and resources check out http://herbal.naturaltherapieshq.com>http://herbal.naturaltherapieshq.com

Article Source: ArticlesBase.com - Health Benefits Of Herbal Tea

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Author: peterhutch
There are as many reasons for becoming vegetarian as there are vegetarians; it's a highly personal and individual decision to make.

But in a survey conducted on behalf of The Vegetarian Society the majority of people said that they gave up meat and fish because they did not morally approve of killing animals, or because they objected to the ways in which animals are kept, treated and killed for food.



With the growing awareness of the importance of healthy food, many people are also becoming vegetarian because it matches the kind of low fat, high fibre diet recommended by dieticians and doctors. Concern about the environment is another factor as people become more aware of the effect raising animals for their meat is having on the environment. Or you may be concerned about wasting world food resources by using land to raise animals for meat instead of growing crops that can feed more people directly.



Being vegetarian presents currently a big difficulty:



Since vegetarian diet is the most suitable human being, it ought to be pleasant, easy and joyful for us. However, people who try to transit to vegetarianism experience big difficulties instead. Several days of strict vegetarian diet would surely wake up a hungry beast of prey within you.



Avoiding meat is one of the best and simplest ways to cut down your fat consumption. Modern farm animals are deliberately fattened up to increase profits. Eating fatty meat increases your chances of having a heart attack or developing cancer. Every minute of every working day, thousands of animals are killed in slaughter-houses. Pain and misery are common. In the US alone, 500,000 animals are killed for meat every hour. There are millions of cases of food poisoning recorded every year. The vast majority are caused by eating meat. Meat contains absolutely nothing - no proteins, vitamins or minerals - that the human body cannot obtain perfectly happily from a vegetarian diet.



Consider the reasons for becoming vegetarian. These might include moral or ethical reasons, religious reasons, health reasons, environmental reasons or a combination of any of these. Get some vegetarian cookbooks and find some vegetarian recipes that interest you. Take a look around supermarkets, food stores and health food shops and see the variety of vegetarian food that is available. Do some research. Read up on vegetarian nutrition and vegetarianism in general. There is plenty of information on the internet and in books. Tell parents or a significant other about your choice. Make sure you have some solid research to back you up, as some people are very resistant to the idea of vegetarianism because of misunderstandings related to health, evolution or religion. When informing your family of your dietary choice, stay calm and polite, even if they find it difficult to accept.



Being Vegetarian - For whatever reason you are becoming veggie, you can't call yourself vegetarian if you eat any kind of fish or if you eat cheese with animal rennet.

In fact, ethically minded vegetarians don't buy leather. (Remember, leather came from an animal that once had a pulse and a pair of eyes!) However, as a vegetarian it may be argued that you could buy 2nd hand goods that contain leather.

About the Author:

Read About Wheat Grass Benefits Also read about Wheat Grass Benefits Directory and Health Benefits of Wheat Grass

Article Source: ArticlesBase.com - How to Become a Vegetarian

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Author: Emily S. Johnson

Not everyone among us is a fitness freak. At young age you might not have paid attention to what mom used to say; that is - having healthy and nutritious food. For years you have consumed large quantity of burger, pizzas and colas. You found it heard to resist the temptation of ice creams, French fries and doughnuts. But if you are to join the forty-club it's time you should start eating healthy. Try some healthy diet recipes for yourself and for your family as well. In fact a healthy mother is the pillar of a happy and healthy family.

Many of us bear a wrong notion about health food. We think that health food is always minus the taste. But that is not the case with our healthy recipes that are available on websites and online magazines related to food and recipes. You can include in your daily diet some easy to cook soups that are both healthy and delicious. These easy recipes allow you to customize the soups accordingly with seasonal ingredients. Even if cooking is not what you really like these soups are some of the easiest meals to cook at home.

Tomato Soup

If you are tired of having the same old tomato soup everyday then do some experiments with it to please the entire family.

Heat the soup with 1/4th tea spoon of garlic powder and Italian seasoning each. Then add previously cooked meatballs in the soup.

Slit hero rolls and stuff the meatballs within. Top it with grated cheese. Broil it till the cheese melts. Or you can bring Italian flavor to American tomato soup by adding melted cheese tortellini to it. Finally serve the soup with grated Romano cheese sprinkled on it. And see the reaction of the people at the dinner table!

Chicken Soup

We all know that chicken soups are part of a healthy diet. Make ordinary chicken soup tastier with its Mexican variation.

Cook a basic 'all-you-can-eat' soup first. In a nonstick saucepan pour some water and add pieced carrots, onion, celery and garlic.

Cook it for 8 to 10 minutes until the vegetables softens. Then add tomatoes with its sides slit open along with chopped cabbages and green beans. Pour more water and broth and add salt and pepper for taste.

Cover the saucepan and let it boil. When all the vegetables turn soft your soup is ready to put in boneless chicken chunks to it.

Add some cumin seeds and corns and heat the soup to boil again. When chicken becomes tender simmer it for few minutes with crumbled tortilla chips. Finally serve with sprinkled cilantro and lime juice on it.

Vegetable Soup

Vegetables are low in calories and rich in vitamins. To get fresh and supple skin and flat abs vegetables should be essential part of your diet. Your must have been presenting salads and veg-soups on the dinner table for long and fed-up that your kids do not even want to taste them anymore. Try this vegetable soup that is tasty, easy to cook, cost effective and at the same time rich in nutrition values. To make this soup you only need seasonal vegetables and lentils. Regular vegetables will also do.

Chop vegetables such as cauliflower carrots and broccoli. Chop some fresh tomatoes finely and put it aside for later use.

Crush some green cardamom, cinnamon and clove together to create a spice mixture. Now pour the lentils into water and let it boil for 5 minutes. After 5-6 minutes add the chopped vegetables into it along with pinch of salt, black pepper and spice mix.

Boil the whole mixture for about 30 minutes. Stir it well so that the vegetables blend well. After 30 minutes add the chopped tomatoes in it and simmer for few minutes more. Finally, our appetizing Tomato-Vegetable soup is ready to serve.

Very easy, isn't it?

So, spice up your menu with some easy healthy recipes. Switch to a healthy diet today because to think healthy you need to eat healthy.

About the Author:

Emily S. Johnson is a self-published author and food critic. She writes articles on healthy diet and recipes for you. For more easy recipes, she recommends you to visit: http://www.womansday.com/Articles/Topic/easy_recipes.html

Article Source: ArticlesBase.com - Easy Soup Recipes–key to a Healthy Long Life

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Author: Judy Sommer

With the stress apposite a part of day-today ordinary, relaxation has come up as a chief therapy for heeling it. Contemporary and recent world have come with an absolute new avatar of what was considered to be minimal weakness, which stress and disquiet.

It is known realism that relaxation answer to all stress or compel related evils, but another such actuality is the fruits are also a leading find of relaxation too.

Stress relaxation properties of fruits have made them utterly an accepted instrument in relaxation techniques. To understand how the fruits fit in relaxation, it is better to first understand the word relaxation and how different relaxation techniques employ the stress relaxation properties of fruits.

Relaxation is nothing but a tool to contest the strain and psychological imbalance caused by altering lifestyle, demanding daily routines and westernization. Relaxation techniques are the countless recreations methods proposed or projected to heel a body of its emotional and mean fatigues or stress. The appeal fruits play are of tools in some of these relaxation techniques. The stress relaxation properties of fruits have enabled many to consume them in enhancing the heeling reign of relaxation techniques.

If you are wondering why one requests to admire a relaxation skill, what are these techniques and how fruits gain them. Then you essential to shock from the early. Relaxation also known as stress management has these techniques or deeds that can converse harms like stress, fear, exhaustion, weariness and mood change. Relaxation is all about enjoying life as well treating the peaceful or worn outwits and body. Two major gear that relaxation or relaxation techniques do for you are the speech you to live satisfied and brisk, also they add to your wellbeing.

Some of the vigor profit relaxation offers decline of muscle tension, lowering of blood load, slowing down of focus beat and maximum over palpitation, no mood swings, no sleeplessness, dominate over nervousness, slash in want of concentration and no apathy or weakness. While relaxation has so many profit, the stress relaxation properties of fruits also fulfil figure refund and add to the heeling of nurture and body.

One goal why relaxation techniques use the stress relaxation properties of fruits is the reality they are natural and hearty too. Some of the fruits worn for relaxation are auburn, watermelon, blueberries, tartlet cherries, cherries and much more. Each of these fruits and many more of such fruits not only brings vivacity to cultivate, repayment body but also adds to aptness. For those still do not find wisdom to cater to fruits how about only having them for skin payback?

The chief intention of relaxation or any relaxation system is too calm down the scholar, emit the solidify muscles and refresh the senses. Fruits work on the same notion and therefore have amazing stress liberated properties, such as horrid pink brings muscle flexibility and relives the body of its strength and weakness, oranges or fruits with vitamins help in fighting stress by fighting unbound radicals (which motive of stress and are free in a dignity of strain or angst) and watermelon provision by hydrating mentality and body. Similarly fruits with low calories also add to the test against tension, compel and exhaustion.

Other wellbeing benefits that make fruits a good stress buster are they monitor integrity which reins or manages transform of blood glucose, pedals cholesterol and bother or colon evil. Fruits also have antioxidants and many judicious vitamins as well as reserves to rejuvenate the mentality and body.

Some of the relaxation techniques that have found to pound stressing relaxation properties of fruits in their working are aromatherapy, good diet and squeeze. Next time when you feel exhausted, sleepy and sad try having watermelon or a good fruit salad. Having a facial rubdown with actual fruit juice or paste also refreshes the psychological fatigue experienced after a long irksome day.

Stress, whether emotional or real, can be very well heeled by relaxation techniques, which are based on open and therapeutic earn of fruits as well as the stress relaxation properties these fruits yield. Truth stress relaxation properties of fruits are more or excluding united with how strong these fruits are and how there benefits corresponds to a satisfied heed and healthier body.

About the Author:

Information on grapefruit tree can be found at the Grapefruit Facts site.

Article Source: ArticlesBase.com - Eating Fruits To Relieve Stress

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Author: Jill Sabato

Wheat is one of our oldest harvested grains, first cultivated over five thousand years ago. Wheat germ is the embryo of the wheat berry (a wheat kernel that hasn't been heated, milled, or polished), and it's loaded with nutrition.

Two tablespoons, at only 52 calories, have 4 grams of protein, 2 grams of fibre, 41 micrograms of folate, a third of the RDA (recommended daily allowance) of vitamin E, along with high levels of thiamine, manganese, selenium, vitamin B6, and potassium together with reasonable levels of iron and zinc. Wheat germ, like flaxseed, is also one of the few sources of plant-derived omega-3 fatty acids. Just 2 tablespoons-the serving size of wheat germ - of Kretschmer toasted wheat germ have 100 milligrams of beneficial omega-3 fatty acids

Wheat germ contains phytosterols that play a role in reducing cholesterol absorption. A recent clinical trial reported that slightly less than 6 tablespoons of wheat germ per day caused a 42.8 percent reduction in cholesterol absorption among the human volunteers in the study.

Sprinkle wheat germ on yogurt, cold cereal or hot oatmeal. Add it to pancake and muffin mix and into quick breads. When you think that only 2 tablespoons of wheat germ can significantly boost your day's nutrition, why not keep a jar of it in the fridge.

Few issues in the diet and nutrition wars are more confusing than carbohydrates. Low-carb diets have increased the confusion: they've drawn attention to carbohydrates, but unfortunately have oversimplified the issue of protein versus carbs. Many people have come to believe that carbs equal weight gain and are bad. Foods are now being labelled with banners that claim "no-carb" or "carb-free." Consumers trying to lose weight are being told that eating carbs will destroy any hope of weight loss. What's been lost in this battle, at least for many consumers, is the fact that, like fats and proteins, not all carbs are created equal.

Carbohydrates are found in a large number of foods, from table sugar to vegetables, to beans, and whole grains. A teaspoon of sugar is a carb. So is a slice of whole grain bread. You can guess which is better for you, but you may not know why.

A whole grain, whether it's oats, barley, wheat, bulgur, or a host of others, contains every part of the grain. The three parts include:

• The bran: a health-promoting, fibre-rich outer layer that contains B vitamins, minerals, protein, and other phytochemicals.

• The endosperm: the middle layer that contains carbohydrates, proteins, and a small amount of B vitamins.

• The germ: the nutrient-packed inner layer that contains B vitamins, vitamin E, and other phytochemicals.


It's the synergy of these three components that makes whole grains life enhancing. The refined carbs described earlier have been stripped of their health-promoting parts. When grains are "refined" to make white flour or white rice, for example, the bran and the germ, and all their powerful nutrients, antioxidants, and phytonutrients are stripped away, leaving a starchy substance that is to whole grain what soda is to 100 percent fruit juice. They can make it into bread, but they can't make it healthy!
Whole grains are essential to health. They provide fibre, vitamins, minerals, phytonutrients, and other nutrients that are simply not available in any other effectively synergistic package. All healthy diets rely on them. Despite the fact that whole grains form the basis of most food pyramids, indicating that they should be a significant part of our diet, many North Americans fail to eat even one whole grain serving a day! Men and women who eat whole grains have a reduced risk of twenty types of cancer, according to a 1998 review of forty observational studies, published in the journal Nutrition and Cancer.

Whole grains also benefit the heart, according to an analysis of data from the Iowa Women's Health Study, a nine-year study of more than 34,000 postmenopausal women. When all other factors were considered, it was found that women who ate a serving or more of whole grain foods each day had a 14 to 19 percent lower overall mortality rate than those who rarely or never ate whole grains. It really is a tragedy that we consume so few whole grains and so much refined grains. If we could shift that balance, we would all be much healthier. We've already seen how oats can lower cholesterol levels and stabilize blood sugar.
The complete list of the health-promoting abilities of whole grains is quite long.

Vitamin E intake from food, not supplements, has been inversely related to the risk of stroke. Whole grains and nuts are the two major sources of whole food vitamin E.

Whole grain consumption has been linked to a reduction in the risk of strokes. In the Nurses' Health Study, among the group that never smoked, a median intake of 2.7 servings of whole grains a day was associated with a 50 percent reduction in the risk of ischemic stroke. Given that less than 8 percent of adults in the U.S. consume more than three servings of whole grains a day, it's clear we are missing a major health opportunity.

One study in the Journal of the American Medical Association studied young adults and found those with the highest fibre intake had the lowest diastolic blood pressure readings. Hypertension is consistently the most important risk factor for stroke. Researchers estimated that a 2-millimeter decrease in diastolic blood pressure would result in a 17 percent decrease in the prevalence of hypertension and a 15 percent reduction in risk for stroke. Whole grains form an important part of the DASH diet (Dietary Approaches to Stop Hypertension; see website http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/) that has repeatedly been found to lower blood pressure.

Whole grains are also helpful in preventing coronary artery disease. In the same Nurses' Health Study mentioned earlier, women who consumed a median of 2% whole grain servings a day experienced more than a 30 percent lowered risk of coronary artery disease.

Whole grains contain folate, which helps to lower serum levels of homocysteine - an independent risk factor for stroke and cardiovascular disease.

About the Author:

To learn about bean varieties and cooking dried beans, visit the Fruits And Vegetables website.

Article Source: ArticlesBase.com - The Wonders Of Wheat

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Author: Dr. Thomas Bynes

When it comes to "stirring" up strong emotions, freshly brewed coffee is at the top of the list. Just walking into a coffee house, with its smooth, seductive coffee aroma, is enough to make you want to curl up next to a warm fire with a steaming cup of java.

In the past, however, there have been many negative articles and news reports about coffee, along with an equal number of positive health studies. So, what's the deal? Is coffee good or bad for you?

To answer this all-important coffee question, we'll need to discuss "The Good, The Bad, and The Yummy."

The Good: Recent studies paint an extremely positive picture when it comes to the various health benefits of a cup of Joe. For example, a study by the National Cancer Center in Tokyo found that people who drink at least 1 or 2 cups of coffe each day have a lower chance of getting liver cancer. This is a big deal, considering that the American Cancer Society estimates that nearly 19,000 new cases of liver cancer were discovered last year.

Another 2009 study found that powerful antioxidants present in coffee can lower a person's risk of acquiring Alzheimer's disease. Yet another study reported that drinking caffeinated coffee has a "striking protective effect" on preventing Type 2 Diabetes.

For all of you dieters out there, each time you drink a cup of coffee, your metabolism with get a boost for approximately two hours. When it comes to losing weight, metabolism is the name of the game!

The Bad: Now, on the negative side of the coffee bean, your favorite cup of cafe' is loaded with caffeine (unless you're drinking decaf of course)! For most daily coffee drinkers, caffeine can be very addicting. If you don't believe this, try hiding your wife's bag of coffee just before she wakes up. (You thought Swine Flu was scary). Taken in moderation, caffeine is not going to ruin your health, but like most things, the key is MODERATION.

Another long-held belief about coffee is that it is a diuretic, meaning that it increases your urinary output which can lead to dehydration. However, according to an article on MedicineNet.com, coffee may not actually "affect our fluid balance." If you want to be on the safe side, all you have to do is drink an extra cup of water for every cup of coffee you drink during the day. At the worst, you'll be plenty hydrated!

Lastly, when it comes to pesticides, coffee beans tend to be one of the most heavily sprayed products on the planet. If this doesn't sound appetizing, all you have to do is reach for a hot cup of organic coffee.

The Yummy: Let's face it, coffee is delicious. With all of the new flavor varieties and fancy coffee concoctions available, we truly live in the golden age of java. Scientifically, our sense of smell is directly linked to the emotional center of our brain, so just the aroma of coffee can make us feel calm, happy, and content.

As America works its way out of a major recession, and people find themselves stressed-out and discouraged, it's nice to know that a simple cup of coffee can provide us with some minor comfort and some major health benefits!

For more health and wellness information, please visit www.Fit4LifeCenter.com

About the Author:

Cedar Park Chiropractor, Dr. Thomas Bynes has over 11 years of clinical experience in providing gentle Chiropractic care, Trigger Point muscle pain relief, nutritional counseling, dieting advice, and exercise training. In 2009, Dr. Bynes published the detailed weight loss and wellness book “Sinner to Thinner,” a one-stop resource for healthy living, available at Amazon.com.

Dr. Bynes specializes in light, non-force muscle and tendon treatments, which are wonderful for kids with pain and women with pregnancy pain. Each week at The Crossings Wellness Spa in Austin, Dr. Bynes presents a nutrition and weight loss lecture, as well as bi-weekly lectures at Fit 4 Life Wellness Center. For more information about Fit 4 Life Chiropractic in Cedar Park, please visit www.Fit4LifeCenter.com or call 512-250-8118.

Article Source: ArticlesBase.com - Is Coffee Good or Bad for You?

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Author: Jackson Sabin

With regard to the nutritive qualities of brown bread, Professor Jago (who I think one of our highest authorities) says that whole meal, and flour from which the bran and germ have not been removed, do not keep well. These bodies contain oil and nitrogenous principles, which readily decompose, producing rancidity and mustiness in flavor.

Not only do these changes occur in the flour, but they also proceed apace in the dough. The diastastic bodies of the bran and germ attack the starch, and more or less convert it into dextrine and maltose; they further attack the gluten, and that remarkably elastic body which confers on wheaten flour, alone of all the cereals, the power of forming a light, spongy, well-risen loaf. The gluten, under the action of the bran and germ, loses its elasticity, and becomes fragile and incapable of retaining the gas produced during fermentation; the result is heavy, sodden, indigestible bread.

Evidence of this is found in the fact that while whole-meal loaves are so excessively baked as to produce a crust two or three times the ordinary thickness, the interior is still in a damp and sodden condition. This is the effect of bran in whole-meal.

"Not only, then, on the ground of nutritive value may the use of a pure white loaf be urged, but such bread is more healthily made, and will be sweet and free from acidity when whole-meal and dark breads are sour and unwholesome. It has also been pointed out that the nutritive constituents of the bran are so locked within it that they escape unaltered from the human body."

Such, in brief, is Professor Jago's opinion of whole-meal, and bread made from it. My own opinion is that Darwin's theory of the survival of the fittest is very forcibly illustrated in the milling of cereals, and the adoption of food most proper for the human system. We have had brown bread and white bread before the public from time immemorial, and what is the result? Why, for every sack of wheat-meal bread which is baked we have a thousand sacks of fine or white bread. And what of our hospitals and our army and navy, with medical men at the head of them, watching the results of this food or that food, and its effects on the human body? I admit that brown bread does suit some constitutions; but to the majority of people it is nauseous, frequently causing flatulency. I will just quote another good authority -- Professor Charles Graham.

In his lecture upon ''The Chemistry of Bread-Making," delivered before the Society of Arts in December, 1879, he said: "As regards the importance of the constituents of bran, I say that the analyst, and the physician who makes use of the analyst as his supporter, in bringing before us the importance of brown bread as compared with white, and who assert that in rejecting the bran we are guilty of a serious waste of flesh-forming and bone-forming material, should not take a mere chemical analysis as all-sufficient to establish their point. A table showing, from an analyst's point of view, the comparative merits of various substances for feeding purposes, shows hay to be of high value as a food, and even oat straw -- as, indeed, every farmer knows from experience. Still more valuable for their heat giving, and especially for their flesh-forming, materials, are linseed- cake, rape-cake, and decorticated cotton-cake. Now those who hold, from mere chemical analysis, that bran is of such high value as a food material that its omission from flour would meet with grave censure, should, from a similar analytical standpoint, urge us to eat hay, oat-straw, linseed and cotton cakes. Doubtless these substances are of high value as food for cattle, because the herbivorous oxen can digest and utilize them with ease; not so with man, who would starve in a field where a cow or a sheep would fatten. As with hay or linseed cake, so with bran; I hold that the best mode of digesting such food substances is first of all by the aid of our hoofed friends, to convert them into milk or cream, or bacon, beef, or mutton."

Now these are the scientific opinions of two of our very highest authorities. But of late I have been making brown bread out of a blend of cereals made and milled by an enterprising firm of millers in the North of England, and I must really say that it meets a long-felt want, as it produces a brown loaf which is free from that nauseous taste of which complaint is so often made with brown bread, and has a good nutty flavor of its own.

In conclusion, let me say that we have reason for great hope for the future of the Bread and Confectionery trade. Many earnest minds are devoting both time and money to the development of this important industry, and their efforts cannot fail to result in bettering the knowledge and lightening the labor of the practical baker.

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