Many people suffer from problems with their sinuses but often don’t know much about them or what causes the problems. This article is written in the hope that it will inform and benefit “sinus sufferers” …
The Facial Sinuses
The facial sinuses are air filled cavities, lined with mucus membranes, in the bones surrounding the nose. They comprise of;
a. 2 frontal sinuses – situated in the frontal bone of the forehead just above the eyebrows.
b. 2 maxillary sinuses – in the cheekbones
c. 2 ethmoidal sinuses – honeycomb-like cavities in bones between the nasal cavity and the eye sockets
d. 2 sphenoidal sinuses – a collection of air spaces in the large winged bone behind the nose that forms the central part of the base of the skull
The sinuses vary in size – the maxillary are the largest with the volume of a tablespoon. On average the size of the sinuses are 1.25” high, 1” wide and 1” deep. Men usually have bigger sinuses than women.
Mucus drains from each sinus along a narrow channel, which opens into the nose. Mucus is a thick, slimy fluid whose purpose is protective in that it keeps the body structures moist and lubricated. Mucus in the respiratory tract moistens inhaled air and traps smoke/other foreign particles in the airways so that they don’t enter the lungs.
What is Sinusitis?
Sinusitis is an infection of the membranes and the most commonly affected are those in the cheekbones and between the eyes. It can be acute (lasting perhaps for a couple of weeks) or chronic (lasting for months or even years) in nature.
It is caused by a viral infection spreading to the sinuses from the nose, especially when a person blows his nose vigorously along the narrow passages that drain mucus from the sinuses into the nose.
The sinuses accumulate fluid and mucus which allow bacteria to multiply. It is usually a result of a bacterial infection that develops as a complication of a viral infection. E.g. the common cold (viral rhinitis)
Other causes of infection may be from an abscess in an upper tooth, having infected water forced into the sinuses up the nose when jumping into infected water or as a result of a severe facial injury. You could also have sinus problems if you suffer from allergies, a cleft palate, cystic fibrosis or nasal polyps.
When the sinus becomes infected and the amount of mucus produced is considerable, the filaments (cilia) that normally beat and create current to move the mucus towards the drainage passage become “paralysed”. With the reduction of activity of the cilia the infection in the sinus builds up and has to be treated.
Sinusitis is very common and many people suffer from it after every cold. Once you have a tendency to get it, then recurrence is more likely. It causes a feeling of fullness in the affected area e.g. pain or tenderness over the forehead and sometimes an ache. Other symptoms include fever, bad breath, ear pressure, upper tooth pain, stuffy nose and loss of sense of smell. It is also possible that sinusitis can be influenced by hormonal changes.
Self Help Measures
The symptoms of sinusitis can be confused with those of rhinitis or other conditions such as cluster headaches so it is important for a GP to be consulted before embarking on a self-help programme to avoid making matters worse.
Prevention
• Avoid jumping, diving or swimming in polluted water – this will prevent the water being forced into the sinus cavities
• Have regular dental treatment to stop infection spreading to the sinuses from the mouth
• Reduce dairy produce intake to reduce stimulation of mucus production
Treatment available at holistic therapies spain: Hopi ear candling, Indian head massage, Steam inhalation using Eucalyptus or Peppermint essential oil
Sunday, May 31, 2009
Friday, May 29, 2009
Insomnia
The inability to sleep is another stress related condition which most people have suffered from at some point in their lives. It is when insomnia continues for a long period of time that secondary problems can occur such as chronic fatigue, depression, reduced concentration, irritability etc.
Simple Aromatherapeutic Treatments
Add 8 to 10 drops in total of Lavender, Chamomile or Marjoram to a warm bath before going to bed
Use any of the above oils in a burner in the bedroom to help you sleep
Massage a few drops of Lavender or Chamomile into the soles of the feet at night. This is one of the quickest ways in which essential oils are absorbed into the bloodstream!
Put a few drops of Lavender on a tissue and place next to your pillow or in the top pocket of your pyjamas so you inhale the scent as you drift off to sleep
*NB It is worth pointing out that even though Lavender is an excellent oil for insomnia, if you use too much of it the effect is the opposite – it will act as a stimulant and actually keep you awake!
Another key oil for insomnia and restlessness is Valerian. However, there are two factors to take into consideration when using this: firstly, the smell!! It is not the most pleasant smelling oil but if you blend it with Lavender and only use a small amount it is not too bad, secondly and more importantly, if you use it in large amounts and regularly it can cause headaches, mental agitation and delusions!! I would suggest only using this oil under the guidance of a qualified aroma therapist.
Oil Safety
Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin)
AROMATIP from counselling spain: Using carrier oils and essential oils regularly can help improve the condition of your hands and nails aswell!
Simple Aromatherapeutic Treatments
Add 8 to 10 drops in total of Lavender, Chamomile or Marjoram to a warm bath before going to bed
Use any of the above oils in a burner in the bedroom to help you sleep
Massage a few drops of Lavender or Chamomile into the soles of the feet at night. This is one of the quickest ways in which essential oils are absorbed into the bloodstream!
Put a few drops of Lavender on a tissue and place next to your pillow or in the top pocket of your pyjamas so you inhale the scent as you drift off to sleep
*NB It is worth pointing out that even though Lavender is an excellent oil for insomnia, if you use too much of it the effect is the opposite – it will act as a stimulant and actually keep you awake!
Another key oil for insomnia and restlessness is Valerian. However, there are two factors to take into consideration when using this: firstly, the smell!! It is not the most pleasant smelling oil but if you blend it with Lavender and only use a small amount it is not too bad, secondly and more importantly, if you use it in large amounts and regularly it can cause headaches, mental agitation and delusions!! I would suggest only using this oil under the guidance of a qualified aroma therapist.
Oil Safety
Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin)
AROMATIP from counselling spain: Using carrier oils and essential oils regularly can help improve the condition of your hands and nails aswell!
Wednesday, May 27, 2009
Hay Fever
Hay fever is a form of allergy affecting the lining of the nose and usually the throat and eyes as well. Sufferers experience streaming eyes, headaches, sneezing and blocked or runny noses. Here in Spain, a lot of my clients find their hay fever symptoms less severe than they were in the UK due to the reduced volume of grass and trees but, for some people, hay fever is still a very uncomfortable condition.
Simple Aromatherapeutic Treatments
For the inflamed lining of the nose, mix 2 to 3 drops (in total) of Chamomile, Lavender and or Rose with 5ml petroleum jelly (e.g. Vaseline) then apply a small amount to the nostrils 2 to 3 times a day. This will help to trap the pollen therefore stopping it going up into the nostrils.
Use oils such as Chamomile, Lavender, Melissa, Peppermint or Rose in a burner or on a tissue for inhalation throughout the day. Peppermint, in particular, is excellent for clearing the nasal passages.
Add 8 to 10 drops of Chamomile, Lavender or Rose to a hot bath. This will have a similar effect to steam inhalation.
For sore eyes, apply cool compresses of Rosewater (not the essential oil) to the eyelids.
Oil Safety
Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin) Melissa – Possible skin irritation and sensitisation
Peppermint – Possible skin sensitisation, do not use if you are taking homeopathic remedies and do not store the oil near them. It can prevent them from working!
Rose – avoid during the first 4 months of pregnancy
AROMATIP from counselling spain: If using Peppermint for any condition, avoid using it in the evening as it can cause wakefulness and loss of sleep.
Simple Aromatherapeutic Treatments
For the inflamed lining of the nose, mix 2 to 3 drops (in total) of Chamomile, Lavender and or Rose with 5ml petroleum jelly (e.g. Vaseline) then apply a small amount to the nostrils 2 to 3 times a day. This will help to trap the pollen therefore stopping it going up into the nostrils.
Use oils such as Chamomile, Lavender, Melissa, Peppermint or Rose in a burner or on a tissue for inhalation throughout the day. Peppermint, in particular, is excellent for clearing the nasal passages.
Add 8 to 10 drops of Chamomile, Lavender or Rose to a hot bath. This will have a similar effect to steam inhalation.
For sore eyes, apply cool compresses of Rosewater (not the essential oil) to the eyelids.
Oil Safety
Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin) Melissa – Possible skin irritation and sensitisation
Peppermint – Possible skin sensitisation, do not use if you are taking homeopathic remedies and do not store the oil near them. It can prevent them from working!
Rose – avoid during the first 4 months of pregnancy
AROMATIP from counselling spain: If using Peppermint for any condition, avoid using it in the evening as it can cause wakefulness and loss of sleep.
Monday, May 25, 2009
Asthma and Eczema
Doctors believe that the link between asthma and eczema is an inherited, genetic one. Sufferers tend to have common genes which result in the immune system reacting in an abnormal way. Both conditions can be triggered by an over-reaction to a particular allergen, such as house dust mites or cigarette smoke. The allergens over stimulate the body’s immune system, causing it to produce large quantities of an antibody called lgE. These antibodies bind themselves to the allergens and trigger the release of a number of potent chemicals. The result is an immediate reaction such as wheezing, coughing or those of eczema such as dry, peeling skin.
There is no doubt that asthma and eczema are shared care conditions – part patient, part doctor – and there is a lot you can do to relieve your own symptoms. Many sufferers are turning to alternative therapies to alleviate their symptoms but it is important to realize that conventional treatment should not be stopped suddenly and any new therapy should be discussed with your doctor. Asthma, and to a lesser extent eczema, are chronic conditions which need careful monitoring at regular intervals.
How complimentary therapies can help
Alternative therapies have been shown to help in the management of asthma and eczema but should be used alongside, rather than instead of, conventional drugs. Stress is high on the list of potential triggers, so any therapy that relaxes the body and the mind is worth trying. Eastern therapies which are based on the belief that blocked energy in our bodies’ causes illness and therefore aim to restore the flow of energy are also beneficial. Any therapy which encourages better breathing is excellent for people who suffer with asthma.
Autogenics
Autogenic training (AT) involves using mental exercises and focusing on key words designed to switch off the body’s “flight or fight” system. With your eyes closed you repeat a set of simple mental exercises which trigger feelings of warmth, relaxation and heaviness. As a result, your mind slips into a relaxed yet aware state similar to that achieved in meditation. Autogenics is usually taught in a series of 8 weekly lessons, but once you have mastered the technique you have a skill for life.
Qi Gong
Pronounced “Chee Gung”, this ancient eastern exercise can help relieve the stress that can trigger an asthma attack or eczema outbreak. The combination of movement, breathing techniques and meditation help relax the body and the mind. Qi Gong is a very gentle routine and although is doesn’t claim to get rid of asthma, it can equip the body to deal more effectively with triggers such as a surge in the pollen count or a rise in pollution on a hot day.
Qi Gong does require discipline – to gain the maximum benefit you have to practice on a regular basis, but it has been shown to have a high success rate in people with respiratory problems. It is best to find an experienced teacher to show you the basic moves, but after that you can practice them at home yourself.
Alexander technique
Many people with asthma tend to hunch their shoulders, which often makes the problem worse. The Alexander technique aims to improve your posture, teaching you how to stand and move properly, which will help clear the air ways and increase lung capacity.
Yoga
Asthma sufferers tend to have shallow, rapid breathing and yoga breathing and stretching postures can help deepen and release the breath and encourage relaxation. This, in turn, helps get rid of any tension which can trigger an attack.
Homeopathy
Based on the concept of treating “like with like”, homeopathy is a widely respected treatment for eczema, even amongst orthodox doctors. The treatment will depend on your individual symptoms and I would always recommend consulting a qualified homeopath.
Different types of eczema
There are three main types of eczema:
Atopic eczema – this is the most common type, affecting people with an inherited tendency towards allergies such as asthma and hay fever. It is characterized by dry, itchy skin and can be triggered by stress and certain environmental factors.
Allergic Contact eczema – this is caused when the skin comes into contact with something you are allergic to such as nickel, rubber, glue, certain cosmetics and some synthetic fabrics. The skin becomes red and itchy, and in some cases can blister and crust over.
Irritant Contact eczema – this is caused when the skin comes into contact with an irritating chemical such as a harsh detergent, disinfectant or solvent. The skin usually becomes dry, red, rough and itchy. Here at holistic therapies spain we deal with these conditions every week.
There is no doubt that asthma and eczema are shared care conditions – part patient, part doctor – and there is a lot you can do to relieve your own symptoms. Many sufferers are turning to alternative therapies to alleviate their symptoms but it is important to realize that conventional treatment should not be stopped suddenly and any new therapy should be discussed with your doctor. Asthma, and to a lesser extent eczema, are chronic conditions which need careful monitoring at regular intervals.
How complimentary therapies can help
Alternative therapies have been shown to help in the management of asthma and eczema but should be used alongside, rather than instead of, conventional drugs. Stress is high on the list of potential triggers, so any therapy that relaxes the body and the mind is worth trying. Eastern therapies which are based on the belief that blocked energy in our bodies’ causes illness and therefore aim to restore the flow of energy are also beneficial. Any therapy which encourages better breathing is excellent for people who suffer with asthma.
Autogenics
Autogenic training (AT) involves using mental exercises and focusing on key words designed to switch off the body’s “flight or fight” system. With your eyes closed you repeat a set of simple mental exercises which trigger feelings of warmth, relaxation and heaviness. As a result, your mind slips into a relaxed yet aware state similar to that achieved in meditation. Autogenics is usually taught in a series of 8 weekly lessons, but once you have mastered the technique you have a skill for life.
Qi Gong
Pronounced “Chee Gung”, this ancient eastern exercise can help relieve the stress that can trigger an asthma attack or eczema outbreak. The combination of movement, breathing techniques and meditation help relax the body and the mind. Qi Gong is a very gentle routine and although is doesn’t claim to get rid of asthma, it can equip the body to deal more effectively with triggers such as a surge in the pollen count or a rise in pollution on a hot day.
Qi Gong does require discipline – to gain the maximum benefit you have to practice on a regular basis, but it has been shown to have a high success rate in people with respiratory problems. It is best to find an experienced teacher to show you the basic moves, but after that you can practice them at home yourself.
Alexander technique
Many people with asthma tend to hunch their shoulders, which often makes the problem worse. The Alexander technique aims to improve your posture, teaching you how to stand and move properly, which will help clear the air ways and increase lung capacity.
Yoga
Asthma sufferers tend to have shallow, rapid breathing and yoga breathing and stretching postures can help deepen and release the breath and encourage relaxation. This, in turn, helps get rid of any tension which can trigger an attack.
Homeopathy
Based on the concept of treating “like with like”, homeopathy is a widely respected treatment for eczema, even amongst orthodox doctors. The treatment will depend on your individual symptoms and I would always recommend consulting a qualified homeopath.
Different types of eczema
There are three main types of eczema:
Atopic eczema – this is the most common type, affecting people with an inherited tendency towards allergies such as asthma and hay fever. It is characterized by dry, itchy skin and can be triggered by stress and certain environmental factors.
Allergic Contact eczema – this is caused when the skin comes into contact with something you are allergic to such as nickel, rubber, glue, certain cosmetics and some synthetic fabrics. The skin becomes red and itchy, and in some cases can blister and crust over.
Irritant Contact eczema – this is caused when the skin comes into contact with an irritating chemical such as a harsh detergent, disinfectant or solvent. The skin usually becomes dry, red, rough and itchy. Here at holistic therapies spain we deal with these conditions every week.
Saturday, May 23, 2009
Arthritis
There are several kinds of arthritis but the most common are rheumatoid arthritis, osteoarthritis and gout. The symptoms for each condition are slightly different but they all result in pain and progressive immobility. Another common factor is that they all signify the body’s inability to eliminate toxins efficiently. There can be many different reasons as to why a person develops arthritis and even though aromatherapy is a very effective treatment for the condition, the individual’s whole lifestyle needs to be looked at.
Simple Aromatherapeutic Treatments
Add 3 drops of Fennel, Carrot Seed and Juniper (or up to 10 drops of one of the above) to the bath along with two handfuls of Epsom Salt and one of Rock Salt. Repeat this every day for two weeks. This is an excellent detoxifying treatment for all types of arthritis.
Other oils you can add to the bath include – Chamomile or Lavender (to help any inflammation), Rosemary or Lavender (for increasing mobility), Fennel or Grapefruit (for detoxifying)
Make up a massage oil by mixing 7 to 10 drops each of Lavender, Rosemary and Marjoram with 50ml of a carrier oil. Rub this into the area very gently twice a day. This will help to ease pain and improve mobility.
Apply a cold compress using a few drops of Lavender and Chamomile. This will help ease any inflammation and pain.
Apply a hot compress using a few drops of Rosemary, Marjoram or Black Pepper. This will help to reduce stiffness.
*REMEMBER!
Following any kind of heat treatment (baths, compress or massage), keep the joint moving to avoid any congestion. Also, never massage directly over a swollen joint.
Oil Safety
Fennel – use in moderation, do not use if you suffer from epilepsy or are pregnant, do not use on children under 6
Juniper – use in moderation, do not use if you suffer from kidney disease or are pregnant, do not use on young children
Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin
Rosemary – do not use if you suffer from epilepsy or are pregnant
Grapefruit – slightly photo toxic, therefore, do not use before sunbathing or going on a sunbed
Black Pepper – use in very small quantities as skin irritant
AROMATIP from holistic therapies spain: Rosemary is a mental stimulant and will help to improve your memory.
Simple Aromatherapeutic Treatments
Add 3 drops of Fennel, Carrot Seed and Juniper (or up to 10 drops of one of the above) to the bath along with two handfuls of Epsom Salt and one of Rock Salt. Repeat this every day for two weeks. This is an excellent detoxifying treatment for all types of arthritis.
Other oils you can add to the bath include – Chamomile or Lavender (to help any inflammation), Rosemary or Lavender (for increasing mobility), Fennel or Grapefruit (for detoxifying)
Make up a massage oil by mixing 7 to 10 drops each of Lavender, Rosemary and Marjoram with 50ml of a carrier oil. Rub this into the area very gently twice a day. This will help to ease pain and improve mobility.
Apply a cold compress using a few drops of Lavender and Chamomile. This will help ease any inflammation and pain.
Apply a hot compress using a few drops of Rosemary, Marjoram or Black Pepper. This will help to reduce stiffness.
*REMEMBER!
Following any kind of heat treatment (baths, compress or massage), keep the joint moving to avoid any congestion. Also, never massage directly over a swollen joint.
Oil Safety
Fennel – use in moderation, do not use if you suffer from epilepsy or are pregnant, do not use on children under 6
Juniper – use in moderation, do not use if you suffer from kidney disease or are pregnant, do not use on young children
Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin
Rosemary – do not use if you suffer from epilepsy or are pregnant
Grapefruit – slightly photo toxic, therefore, do not use before sunbathing or going on a sunbed
Black Pepper – use in very small quantities as skin irritant
AROMATIP from holistic therapies spain: Rosemary is a mental stimulant and will help to improve your memory.
Thursday, May 21, 2009
Aromatherapy
Aromatherapy uses essential oils derived from plants as “therapy”, a way of improving a person’s health and well being. Using essential oils in a variety of ways can have a positive effect on a person’s mood as well as helping to cure physical aches and pains, and help with ailments such as Colds and Flu.
Please take into account that Essential oils are potent substances but used carefully and with respect, they are simple and safe to use. However, if you are ever unsure about a particular oil or how to use your oils you should always consult a qualified aromatherapist.
Colds
In the winter our immune systems are weaker than normal which explains why so many of us become ill with colds, coughs etc. Using essential oils regularly will actually strengthen your immune system so you will be less prone to illness and also your recovery time will be quicker. Tea Tree, in particular, is anti bacterial, anti fungal and anti viral – a must for your first aid cabinet!
Simple Aromatherapeutic Treatments
A daily hot hot bath with 8 to 10 drops of Tea Tree or Rosemary will help to combat congestion and fights infection.
Add a few drops of Lavender, Marjoram or Bergamot to a hot bath to soothe aching limbs and encourage restful sleep. Bergamot will also help to lift your mood. (Remember to always add your oils to the bath once the bath is full, not whilst the water is running as they will then just evaporate!)
Use 6 to 8 drops of Tea Tree or Eucalyptus in a burner throughout the duration of the cold. If you do this at the first sign of the cold, it may prevent it from developing at all! As an alternative, add a few drops of the above oils on a tissue for inhalation during the day.
Oil Safety
Rosemary – do not use if you are pregnant or suffer from epilepsy
Bergamot – do not use before going out to sunbathe
Tea Tree – use with caution if you have sensitive skin
AROMATIP from reiki healing spain: To find out if your skin will react to a particular oil, mix 4 drops with 10ml of carrier oil (e.g. grape seed or sweet almond) and then apply to the inside of your wrist or your elbow crease and cover with a plaster. Leave for 12 hours then remove. If there is no redness its safe to use the oil.
Please take into account that Essential oils are potent substances but used carefully and with respect, they are simple and safe to use. However, if you are ever unsure about a particular oil or how to use your oils you should always consult a qualified aromatherapist.
Colds
In the winter our immune systems are weaker than normal which explains why so many of us become ill with colds, coughs etc. Using essential oils regularly will actually strengthen your immune system so you will be less prone to illness and also your recovery time will be quicker. Tea Tree, in particular, is anti bacterial, anti fungal and anti viral – a must for your first aid cabinet!
Simple Aromatherapeutic Treatments
A daily hot hot bath with 8 to 10 drops of Tea Tree or Rosemary will help to combat congestion and fights infection.
Add a few drops of Lavender, Marjoram or Bergamot to a hot bath to soothe aching limbs and encourage restful sleep. Bergamot will also help to lift your mood. (Remember to always add your oils to the bath once the bath is full, not whilst the water is running as they will then just evaporate!)
Use 6 to 8 drops of Tea Tree or Eucalyptus in a burner throughout the duration of the cold. If you do this at the first sign of the cold, it may prevent it from developing at all! As an alternative, add a few drops of the above oils on a tissue for inhalation during the day.
Oil Safety
Rosemary – do not use if you are pregnant or suffer from epilepsy
Bergamot – do not use before going out to sunbathe
Tea Tree – use with caution if you have sensitive skin
AROMATIP from reiki healing spain: To find out if your skin will react to a particular oil, mix 4 drops with 10ml of carrier oil (e.g. grape seed or sweet almond) and then apply to the inside of your wrist or your elbow crease and cover with a plaster. Leave for 12 hours then remove. If there is no redness its safe to use the oil.
Introduction To A New Topic - Natural Remedies
We hope You have enjoyed our series on Superfoods. We placed the series under 3 catagories since it related not only to staying healthy and good health, but also to dieting.
Later today, we are going to start a new series on "Natural Remedies". While, many people know that natural is best, many others are wrapped up in perscription drugs thinking that chemistry will solve their problems. We may post sometime on "chemistry": but for now, we'll stick with the natural stuff.
For the present, this new series will be based mostly on natural oils to use for various ills.
After this new series, we'll be posting on some other natual ways to be more healthy such as vinegar, honey, and cinnemon to name a few.
We hope you find our new series helpful.
Later today, we are going to start a new series on "Natural Remedies". While, many people know that natural is best, many others are wrapped up in perscription drugs thinking that chemistry will solve their problems. We may post sometime on "chemistry": but for now, we'll stick with the natural stuff.
For the present, this new series will be based mostly on natural oils to use for various ills.
After this new series, we'll be posting on some other natual ways to be more healthy such as vinegar, honey, and cinnemon to name a few.
We hope you find our new series helpful.
Wednesday, May 20, 2009
Superfoods for Super Skin
It’s been said we are what we eat, and that sentiment definitely holds true when it comes to our skin. It’s our body’s biggest organ, and it deserves all the nutritional TLC we can give it. So take a look at what you’ve been feeding yourself, and therefore feeding your skin.
One the most important components of skin health is vitamin A, and probably one of the best sources of it is low-fat dairy products. It could be said the health of our skin depends on vitamin A. Low-fat yogurt is not only high in vitamin A, but also acidophilus, the "live" bacteria that is good for intestinal health. Turns out, it may also have an impact on the skin, since it aids in digestion. Other good sources of vitamin A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified breakfast cereals.
It’s important to also make sure you’re eating foods rich in antioxidants, such as blackberries, blueberries, strawberries, and plums. The benefits of these foods for healthy skin are plentiful. The antioxidants and other phytochemicals in these fruits can protect the skin cells, so there is less chance for damage. This in turn guards against premature aging, and keeps skin looking younger longer. Other fruits and vegetables that are high in antioxidants include artichokes, black, red, and pinto beans, prunes, and pecans.
Essential fatty acids (EFAs) are essential to your skin. Include salmon, walnuts, canola oil, and flax seed. EFAs keep cell membranes healthy, and allow nutrients to pass through.
We also need healthy oils, which contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. Look for oils that are cold pressed, such as olive or extra virgin oil. We only need about two tablespoons a day of healthy oils, so use wisely.
Selenium plays an important role in the health of skin cells. Turn to foods like Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts for this important nutrient. Recent studies show that if selenium levels are high, even skin damaged by the sun may only suffer minimal, if any, damage.
Choosing the whole grain versions of complex carbohydrates can have a significant effect on insulin levels. Processed and refined sugars can cause inflammation that may ultimately be linked to skin break outs.
Green tea has anti-inflammatory properties, and it protects the membrane of the cell. It may even help prevent or reduce skin cancer risks.
Water plays such an important role in your overall health, and it has a profound effect on your skin’s health as well. Well-hydrated skin is healthy and young-looking. It also helps move the toxins out of your system so they have less chance to do damage.
One the most important components of skin health is vitamin A, and probably one of the best sources of it is low-fat dairy products. It could be said the health of our skin depends on vitamin A. Low-fat yogurt is not only high in vitamin A, but also acidophilus, the "live" bacteria that is good for intestinal health. Turns out, it may also have an impact on the skin, since it aids in digestion. Other good sources of vitamin A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified breakfast cereals.
It’s important to also make sure you’re eating foods rich in antioxidants, such as blackberries, blueberries, strawberries, and plums. The benefits of these foods for healthy skin are plentiful. The antioxidants and other phytochemicals in these fruits can protect the skin cells, so there is less chance for damage. This in turn guards against premature aging, and keeps skin looking younger longer. Other fruits and vegetables that are high in antioxidants include artichokes, black, red, and pinto beans, prunes, and pecans.
Essential fatty acids (EFAs) are essential to your skin. Include salmon, walnuts, canola oil, and flax seed. EFAs keep cell membranes healthy, and allow nutrients to pass through.
We also need healthy oils, which contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. Look for oils that are cold pressed, such as olive or extra virgin oil. We only need about two tablespoons a day of healthy oils, so use wisely.
Selenium plays an important role in the health of skin cells. Turn to foods like Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts for this important nutrient. Recent studies show that if selenium levels are high, even skin damaged by the sun may only suffer minimal, if any, damage.
Choosing the whole grain versions of complex carbohydrates can have a significant effect on insulin levels. Processed and refined sugars can cause inflammation that may ultimately be linked to skin break outs.
Green tea has anti-inflammatory properties, and it protects the membrane of the cell. It may even help prevent or reduce skin cancer risks.
Water plays such an important role in your overall health, and it has a profound effect on your skin’s health as well. Well-hydrated skin is healthy and young-looking. It also helps move the toxins out of your system so they have less chance to do damage.
Monday, May 18, 2009
Superfoods for Healthy and Natural Conception
In both the female and male body, the balance of hormones has to be just right for conception to occur and for pregnancy to proceed. Nutrients that are in excess or that are in depletion can throw off balance and disrupt the pregnancy process. When we can choose whole foods for our diet, we are increasing our chances of obtaining the most nutrients we need. Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole superfoods that have an abundant supply of each of the following vitamins and minerals.
B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12.
Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast's.
Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential at conception. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas.
Essential Fatty Acids (EFA's) work on every system of the body and are essential for healthy hormone production. EFA's can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). They are primarily found in fish oils.
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes.
Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussel sprouts.
Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through periods, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.
Vitamin A is an antioxidant essential at conception for the developing embryo. Natural sources include carrots, tomatoes, cabbage and spinach.
B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12.
Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast's.
Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential at conception. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas.
Essential Fatty Acids (EFA's) work on every system of the body and are essential for healthy hormone production. EFA's can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). They are primarily found in fish oils.
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes.
Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussel sprouts.
Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through periods, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.
Vitamin A is an antioxidant essential at conception for the developing embryo. Natural sources include carrots, tomatoes, cabbage and spinach.
Saturday, May 16, 2009
Superfoods To Help You Manage Menopause
Including these superfoods in your diet can help to alleviate symptoms associated with menopause, maintain your memory power, and prevent osteoporosis. These superfoods are delicious to eat, easy to prepare, and super-good for you!
Tofu is an alternative protein source to meat. Along with other soy products, tofu can be beneficial for lowering your cholesterol and preventing heart disease. Soy products like tofu may also decrease the side effects associated with menopause, including the dreaded ‘hot flashes.’
Navy beans are loaded with fiber, which can help reduce your risk of color and other forms of cancer, as well as relieve the symptoms associated with diverticulosis. Women need 30 grams of fiber each day, so include them in your favorite chili recipe, or try them as a side dish alternative to pasta or rice.
Packed with calcium, yogurt can help prevent osteoporosis. It has also been shown to boost your immunity and help with weight management. Additionally, yogurt contains high amounts of good bacteria such as acidophilus, which helps to prevent yeast infections and urinary tract infections. It also contains protein, which may help your body battle the fatigue and weariness that follows a hot flash.
As we age, we sometimes find ourselves forgetting things or feeling as if we’re in a fog. If you find this to be the case, grab for the blueberries the next time you’re shopping for groceries. Recent studies show they may actually help with short-term memory loss. They’re also loaded with antioxidants. Pair them with some low-fat plain yogurt for a top-notch way to protect both your brain and your bones.
Avocado also contains antioxidants, such as vitamin E, which can help to protect your vision and skin, which can suffer as we age. The monounsaturated fat found in avocados has also been shown to improve the condition of hair and skin. They’re great on a turkey sandwich, or mash up a few ripe ones and whip up a quick side of guacamole to have with some low-fat baked tortilla chips.
And as always, it’s important to make low-fat and low-sodium choices when menu planning. These do nothing to help alleviate the symptoms brought on by menopause, and are unhealthy options at any age, but especially as we grow older. Avoid smoking or alcohol, and get plenty of rest, and you’ll soon find your menopause symptoms are easily managed.
Tofu is an alternative protein source to meat. Along with other soy products, tofu can be beneficial for lowering your cholesterol and preventing heart disease. Soy products like tofu may also decrease the side effects associated with menopause, including the dreaded ‘hot flashes.’
Navy beans are loaded with fiber, which can help reduce your risk of color and other forms of cancer, as well as relieve the symptoms associated with diverticulosis. Women need 30 grams of fiber each day, so include them in your favorite chili recipe, or try them as a side dish alternative to pasta or rice.
Packed with calcium, yogurt can help prevent osteoporosis. It has also been shown to boost your immunity and help with weight management. Additionally, yogurt contains high amounts of good bacteria such as acidophilus, which helps to prevent yeast infections and urinary tract infections. It also contains protein, which may help your body battle the fatigue and weariness that follows a hot flash.
As we age, we sometimes find ourselves forgetting things or feeling as if we’re in a fog. If you find this to be the case, grab for the blueberries the next time you’re shopping for groceries. Recent studies show they may actually help with short-term memory loss. They’re also loaded with antioxidants. Pair them with some low-fat plain yogurt for a top-notch way to protect both your brain and your bones.
Avocado also contains antioxidants, such as vitamin E, which can help to protect your vision and skin, which can suffer as we age. The monounsaturated fat found in avocados has also been shown to improve the condition of hair and skin. They’re great on a turkey sandwich, or mash up a few ripe ones and whip up a quick side of guacamole to have with some low-fat baked tortilla chips.
And as always, it’s important to make low-fat and low-sodium choices when menu planning. These do nothing to help alleviate the symptoms brought on by menopause, and are unhealthy options at any age, but especially as we grow older. Avoid smoking or alcohol, and get plenty of rest, and you’ll soon find your menopause symptoms are easily managed.
Thursday, May 14, 2009
Superfoods that Fight Depression
We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression.
Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.
Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.
A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.
Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.
Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.
Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.
Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.
A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.
Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.
Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.
Tuesday, May 12, 2009
Superfoods that Fight Depression
We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression.
Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.
Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.
A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.
Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.
Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.
Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.
Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.
A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.
Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.
Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.
Sunday, May 10, 2009
Superfoods for Conquering the Pain of Arthritis
With some thought and planning, it’s easy to make these nutrient-dense foods part of your daily diet. With choices from virtually every food group, you’ll soon be well on your way to arming yourself to battle the pain of arthritis and begin to manage it from the inside out.
Salmon is among the richest sources of healthy fats, making it an ideal source of omega-3 fatty acids. In addition, salmon contains calcium, vitamin D, and folate. Besides helping with arthritis, eating salmon may protect the cardiovascular system by preventing blood clots, repairing artery damage, raising levels of good cholesterol, and lowering blood pressure.
Commonly referred to as one of nature’s ‘perfect foods,’ bananas are perhaps best known for packing potassium, but they're also good sources of arthritis-fighting vitamin B6, folate, and vitamin C. They’re easy for your body to digest, and since they’re a great source of soluble fiber, they are an important player in your weight loss efforts, because you fell full after eating one without consuming a large number of calories.
If you are in need of vitamin C but aren’t a big fan of citrus fruits, reach for a green pepper. A single green pepper contains 176 percent of your daily needs for vitamin C -- and colorful red and yellow varieties have more than double that amount. That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate.
Vitamin D is a tough one to come by in foods, but shrimp fills that bill, since they have about 30 percent of the daily recommended amount in about three ounces – much more than a cup of milk. Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.
Hard or soft, fresh or ripened, cheese in all its variety is an excellent source of calcium for bones, and protein for muscles and other joint-supporting tissues. Cheese can be easily sliced to put on a cracker or a sandwich, grated into your favorite recipe, or eaten alongside an apple or pear for a fresh, quick snack.
Green tea contains hundreds of powerful antioxidant chemicals called polyphenols and has been cited for helping prevent problems ranging from cancer to heart disease. But studies also suggest green tea may help prevent or ease symptoms of rheumatoid arthritis.
Salmon is among the richest sources of healthy fats, making it an ideal source of omega-3 fatty acids. In addition, salmon contains calcium, vitamin D, and folate. Besides helping with arthritis, eating salmon may protect the cardiovascular system by preventing blood clots, repairing artery damage, raising levels of good cholesterol, and lowering blood pressure.
Commonly referred to as one of nature’s ‘perfect foods,’ bananas are perhaps best known for packing potassium, but they're also good sources of arthritis-fighting vitamin B6, folate, and vitamin C. They’re easy for your body to digest, and since they’re a great source of soluble fiber, they are an important player in your weight loss efforts, because you fell full after eating one without consuming a large number of calories.
If you are in need of vitamin C but aren’t a big fan of citrus fruits, reach for a green pepper. A single green pepper contains 176 percent of your daily needs for vitamin C -- and colorful red and yellow varieties have more than double that amount. That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate.
Vitamin D is a tough one to come by in foods, but shrimp fills that bill, since they have about 30 percent of the daily recommended amount in about three ounces – much more than a cup of milk. Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.
Hard or soft, fresh or ripened, cheese in all its variety is an excellent source of calcium for bones, and protein for muscles and other joint-supporting tissues. Cheese can be easily sliced to put on a cracker or a sandwich, grated into your favorite recipe, or eaten alongside an apple or pear for a fresh, quick snack.
Green tea contains hundreds of powerful antioxidant chemicals called polyphenols and has been cited for helping prevent problems ranging from cancer to heart disease. But studies also suggest green tea may help prevent or ease symptoms of rheumatoid arthritis.
Friday, May 8, 2009
Superfoods that Fight Cancer
As the nation’s second most deadly disease, cancer brings with it several risk factors. Therefore, it’s logical that we take a good look at the foods we’re eating, and start introducing nutrient-rich foods that are known to help reduce the cancer risk. A diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk.
Foods rich in phytochemicals which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale are strong choices. So are dark green leafy vegetables like spinach, romaine lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids - all cancer-fighting substances. Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves. These help protect you from cancer by preventing the growth of free radicals in your body.
Tomatoes are an awesome cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E, all which do battle against cancer-causing free radicals. Add them to your salad or use as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich. Watermelon is also stuffed full of antioxidants, and includes about 80 percent of your daily vitamin C requirement. It is also a great source of vitamin A, or beta carotene. And like tomatoes, it also contains lycopene.
Cabbage is a cruciferous vegetable, which help reduce the risk of colon and rectal cancer. Plus cabbage is rich in fiber and has almost 50 percent of daily requirement of vitamin C, making it a well-rounded superfood with cancer-fighting power. Carrots are also a wonderful source of fiber and beta carotene, and they have about three times the daily requirement of vitamin A.
Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily vitamin A and C needs. Toss them all together with your favorite low-fat Italian dressing for a simple dinner of cancer-fighting proportions.
Strawberries and blueberries are rich in vitamin C and fiber. They’re quick and simple finger food, and easily be added to your favorite whole grain cereal oatmeal, or low-fat yogurt.
Foods rich in phytochemicals which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale are strong choices. So are dark green leafy vegetables like spinach, romaine lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids - all cancer-fighting substances. Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves. These help protect you from cancer by preventing the growth of free radicals in your body.
Tomatoes are an awesome cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E, all which do battle against cancer-causing free radicals. Add them to your salad or use as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich. Watermelon is also stuffed full of antioxidants, and includes about 80 percent of your daily vitamin C requirement. It is also a great source of vitamin A, or beta carotene. And like tomatoes, it also contains lycopene.
Cabbage is a cruciferous vegetable, which help reduce the risk of colon and rectal cancer. Plus cabbage is rich in fiber and has almost 50 percent of daily requirement of vitamin C, making it a well-rounded superfood with cancer-fighting power. Carrots are also a wonderful source of fiber and beta carotene, and they have about three times the daily requirement of vitamin A.
Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily vitamin A and C needs. Toss them all together with your favorite low-fat Italian dressing for a simple dinner of cancer-fighting proportions.
Strawberries and blueberries are rich in vitamin C and fiber. They’re quick and simple finger food, and easily be added to your favorite whole grain cereal oatmeal, or low-fat yogurt.
Wednesday, May 6, 2009
Superfoods for Fighting the Flu
Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover. If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defenses, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.
Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.
Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.
Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.
Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of fl-busting nutrients.
Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.
Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.
Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.
Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.
Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.
Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.
Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of fl-busting nutrients.
Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.
Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.
Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.
Monday, May 4, 2009
Superfoods to Rejuvenate Body, Mind and Spirit
When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.
Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.
Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.
Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.
Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.
Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.
Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.
Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.
Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.
Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.
Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.
Saturday, May 2, 2009
Superfoods that Squash Stress
Life has a way of getting the best of us some days. Whether it’s working too many hours, shuffling your kids all over town for their activities, taking care of your household, or dealing with personal or family matters, stress can take its toll on you physically, mentally, emotionally, and spiritually. But there are simple steps you can take to combat stress, starting with the foods you eat.
Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can in turn make your energy levels spike and dip at the same rate.
However, there are several superfoods out there that provide you with the energy and nutrition your body needs to keep stress in check
Asparagus, which is high in folic acid, can help level out your moods. Folic acid and vitamin B are key players in producing serotonin, a chemical that gets you into a good mood.
And though we may hear negative things regarding red meat, it’s actually a wise dinner option for a stressed-out family. Beef’s high levels of iron, zinc and B vitamins not only help get you into a good mood, but help you stay there as well. Your local butcher can help you select lean cuts for the healthiest options
Milk really does a body good. Chock full of calcium, protein, antioxidants, and vitamins B2 and B12, it helps strengthen bones and promotes healthy cell regeneration. Paired with a healthy whole-grain cereal choice in the morning, low-fat milk is a great way to start your day and arm yourself to do battle with the stressors that await you. Cottage cheese is also another great dairy choice, and when coupled with a fruit that’s high in vitamin C, it helps the body battle free radicals that run rampant during your most stressed periods.
Almonds are also an awesome choice when it comes to arming yourself against stress. They’re high in magnesium, zinc, as well as vitamins B2, C, and E and unsaturated fats, all which are great warriors against free radicals, which have been shown to cause cancers and heart disease.
Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can in turn make your energy levels spike and dip at the same rate.
However, there are several superfoods out there that provide you with the energy and nutrition your body needs to keep stress in check
Asparagus, which is high in folic acid, can help level out your moods. Folic acid and vitamin B are key players in producing serotonin, a chemical that gets you into a good mood.
And though we may hear negative things regarding red meat, it’s actually a wise dinner option for a stressed-out family. Beef’s high levels of iron, zinc and B vitamins not only help get you into a good mood, but help you stay there as well. Your local butcher can help you select lean cuts for the healthiest options
Milk really does a body good. Chock full of calcium, protein, antioxidants, and vitamins B2 and B12, it helps strengthen bones and promotes healthy cell regeneration. Paired with a healthy whole-grain cereal choice in the morning, low-fat milk is a great way to start your day and arm yourself to do battle with the stressors that await you. Cottage cheese is also another great dairy choice, and when coupled with a fruit that’s high in vitamin C, it helps the body battle free radicals that run rampant during your most stressed periods.
Almonds are also an awesome choice when it comes to arming yourself against stress. They’re high in magnesium, zinc, as well as vitamins B2, C, and E and unsaturated fats, all which are great warriors against free radicals, which have been shown to cause cancers and heart disease.
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