Your mother told you to eat your vegetables. You probably remind your children to do the same. The American Heart Association recommends eating eight or more servings of fruits and vegetables daily. The health benefits from fruits and vegetables range from reducing the risk of developing certain cancers to fighting heart disease. Some fruits, vegetables, and herbs can aid in the digestive process.

Grapefruit contains high amounts of vitamin C and smaller amounts of vitamins A, B complex, E, and K. This fruit contains large amounts of calcium, folic acid, phosphorus, and potassium. Though it contains citric acid, after digestion, grapefruit juice undergoes an alkaline reaction which has a positive effect in the treatment of acidity in the digestive system. Grapefruit juice increases the flow of gastric juices. In turn, it promotes digestion. High in fiber, grapefruit aids in maintaining bowel regularity. Grapefruit and grapefruit juice can cause potentially serious interactions with certain antidepressant and immunosuppressant medications, calcium channel blockers which are used to treat high blood pressure, and statins which are used to treat elevated cholesterol levels. People who are taking prescription medications should consult with their physicians regarding drug interactions.

Papaya is rich in antioxidants, vitamin B complex, potassium, and magnesium. It contains a digestive enzyme, papain, which is valuable for aiding the digestion of proteins. Papaya is a good source of fiber and is associated with reducing the risk of colon cancer, lowering elevated cholesterol levels, and preventing constipation.

Pineapple is high in antioxidants, vitamins A, C, and K, magnesium, and bromelain, which is an enzyme that breaks down and absorbs protein in foods. This fruit aids in digestion and helps prevent constipation.

Broccoli is high in fiber, antioxidants, and magnesium which facilitates proper digestion.

Ginger root and ginger oil are often used to treat indigestion and to improve digestion. In India, fennel seeds are chewed after meals to facilitate digestion.

Yogurt is a good source of easily digestible proteins.

It contains Lactobacillus, a bacteria which ferments milk and yogurt and aids in digestion. Yogurt is a rich source of calcium, potassium, and magnesium, as well as vitamins B2 and B12, D, and E. It is a nutritious supplement for individuals who are lactose intolerant.



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Is There Such a Thing as Too Much Vitamin C?

During the winter months, millions of Americans reach for handfuls of pills and fizzy powders bursting with everyone's favorite immune booster: vitamin C. After all, if eating an orange is healthy, then getting the vitamin C equivalent of 16 oranges is even healthier, right? Certainly that's what the Nobel Prize–winning chemist Linus Pauling, PhD, thought. In the 1960s, Pauling developed a theory that taking large amounts of vitamin C (he reportedly took up to 18,000 milligrams a day—about 280 oranges' worth) warded off colds, the flu, and even cancer.

Research in the decades since has failed to substantiate Pauling's claims, but new science actually suggests that America's vitamin C habit may be harming our health. A recent study conducted at the University of Jena, in Germany, found that supplements of vitamins C and E can subvert some of the benefits of exercise. Physical activity produces chemical by-products called reactive oxygen species (ROS). While ROS can cause some tissue damage, they also spur the body to metabolize calories (helping you lose weight) and improve insulin response (helping you process sugar). This last perk explains why many doctors recommend that patients at risk for diabetes get more exercise.

Yet vitamins C and E are antioxidants, meaning they work to eradicate ROS. Consuming the levels of antioxidants found in regular servings of fruits and vegetables destroys just some ROS; megadosing with the amounts found in supplements can extinguish nearly all of them before they have a chance to spark the body's metabolic and insulin responses. Excess vitamin C is also linked to an increased risk of osteoarthritis as well as gastrointestinal problems like diarrhea and indigestion. Looks like it's time to kick that Emergen-C habit.



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How do antioxidants affect my workout?

Sales of orange juice are soaring as people seek flu protection from vitamin C, The Globe and Mail reported last month.

Old habits die hard, and our faith in the power of antioxidants is deeply entrenched. Over the past few years, a vast series of studies involving hundreds of thousands of subjects have failed to find any health benefits from antioxidant supplements.

Now, a handful of studies suggest that popping these pills may even block some of the benefits of exercise, and even slow down post-workout muscle recovery.

It would be premature to pronounce the end of the vitamin era on the basis of a few studies – as premature as it was to leap on the bandwagon in the first place – but some skepticism is due.

“For something like vitamin C, it's important to have enough,” says Stephen Cheung, a physiologist at Brock University. “But that doesn't mean more is better.”

Antioxidants – vitamins C and E as well as molecules ranging from beta-carotene to the currently fashionable resveratrol – attack and neutralize the “free radicals” associated with aging and disease. Exercise stimulates the production of free radicals, which is why athletes are often advised to take antioxidant supplements.

But exercise is itself an antioxidant, since the body gradually learns to produce more and more of its own antioxidants in response to the spike of free radicals generated by exercise. One theory now gaining support is that taking extra antioxidants means the body never gets the opportunity to adapt on its own.

In May, Michael Ristow and colleagues at the University of Jena in Germany published a study in the Proceedings of the National Academy of Sciences examining how a four-week exercise program affected insulin sensitivity – one of the most significant health benefits conferred by physical activity. Half of the 40 volunteers were given a placebo, and saw significant improvements in insulin sensitivity; the other half took 1,000 milligrams of vitamin C and 400 IU of vitamin E each day, and saw no change despite the exercise regime.

To Dr. Ristow, this suggests that antioxidants are unequivocally bad, even though the research in favour of eating fruits and vegetables is unimpeachable.

It implies that fruits and vegetables are healthy despite their antioxidant content, not because of it, and that “other compounds in fruit and vegetables are responsible for their health-promoting effects,” he explained in an e-mail exchange.

The idea that antioxidants can stave off some muscle damage and soreness caused by free radicals after heavy exercise has also taken a hit.

In a study published in the September issue of Medicine & Science in Sports & Exercise, Portuguese researchers studying the national kayak team found hints that a cocktail of antioxidants actually delayed muscle recovery after training when compared with a placebo.

Victor Hugo Teixeira of the University of Porto, the study's lead author, speculates that free radicals may serve as a natural brake to prevent excessive exertion, while antioxidants override that signal and allow the muscles to work a little harder and sustain greater damage.

If that's true, athletes might benefit from taking antioxidants right before a competition, but would impede their recovery from training by taking them on a regular basis.

Even if antioxidants do ruin your workout, many people would gladly take that risk if it helped them avoid the flu. It is well established that they can help boost immune function in people who have undergone extreme physical exertion, such as ultramarathoners, Dr. Cheung says. But it's less clear that the same benefits accrue in everyday life.

In a study published last year, Dr. Cheung had volunteers cycle at moderate intensity for two hours – hardly slacking – and tested whether their immune function was helped by 1,500 milligrams of vitamin C a day for two weeks afterward.

The results were equivocal: If there was any effect, it was weak.

Dr. Cheung's advice is to ensure you are getting enough vitamin C from your diet, and if not, to change your diet before resorting to supplementation.

In a field where the science is still hotly contested, this seems like wise counsel. Some day, perhaps, we'll know exactly which molecules make fruit and vegetables so good for us – but until then, as long as you're eating lots of them, you don't have to worry about which ones.

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How do antioxidants affect my workout?

Our faith in the power of antioxidants may be misplaced, according to new studies.

Sales of orange juice are soaring as people seek flu protection from vitamin C, The Globe and Mail reported last month.

Old habits die hard, and our faith in the power of antioxidants is deeply entrenched. Over the past few years, a vast series of studies involving hundreds of thousands of subjects have failed to find any health benefits from antioxidant supplements.

Now, a handful of studies suggest that popping these pills may even block some of the benefits of exercise, and even slow down post-workout muscle recovery.

It would be premature to pronounce the end of the vitamin era on the basis of a few studies – as premature as it was to leap on the bandwagon in the first place – but some skepticism is due.

“For something like vitamin C, it's important to have enough,” says Stephen Cheung, a physiologist at Brock University. “But that doesn't mean more is better.”

Antioxidants – vitamins C and E as well as molecules ranging from beta-carotene to the currently fashionable resveratrol – attack and neutralize the “free radicals” associated with aging and disease. Exercise stimulates the production of free radicals, which is why athletes are often advised to take antioxidant supplements.

But exercise is itself an antioxidant, since the body gradually learns to produce more and more of its own antioxidants in response to the spike of free radicals generated by exercise. One theory now gaining support is that taking extra antioxidants means the body never gets the opportunity to adapt on its own.

In May, Michael Ristow and colleagues at the University of Jena in Germany published a study in the Proceedings of the National Academy of Sciences examining how a four-week exercise program affected insulin sensitivity – one of the most significant health benefits conferred by physical activity. Half of the 40 volunteers were given a placebo, and saw significant improvements in insulin sensitivity; the other half took 1,000 milligrams of vitamin C and 400 IU of vitamin E each day, and saw no change despite the exercise regime.

To Dr. Ristow, this suggests that antioxidants are unequivocally bad, even though the research in favour of eating fruits and vegetables is unimpeachable.

It implies that fruits and vegetables are healthy despite their antioxidant content, not because of it, and that “other compounds in fruit and vegetables are responsible for their health-promoting effects,” he explained in an e-mail exchange.

The idea that antioxidants can stave off some muscle damage and soreness caused by free radicals after heavy exercise has also taken a hit.

In a study published in the September issue of Medicine & Science in Sports & Exercise, Portuguese researchers studying the national kayak team found hints that a cocktail of antioxidants actually delayed muscle recovery after training when compared with a placebo.

Victor Hugo Teixeira of the University of Porto, the study's lead author, speculates that free radicals may serve as a natural brake to prevent excessive exertion, while antioxidants override that signal and allow the muscles to work a little harder and sustain greater damage.

If that's true, athletes might benefit from taking antioxidants right before a competition, but would impede their recovery from training by taking them on a regular basis.

Even if antioxidants do ruin your workout, many people would gladly take that risk if it helped them avoid the flu. It is well established that they can help boost immune function in people who have undergone extreme physical exertion, such as ultramarathoners, Dr. Cheung says. But it's less clear that the same benefits accrue in everyday life.

In a study published last year, Dr. Cheung had volunteers cycle at moderate intensity for two hours – hardly slacking – and tested whether their immune function was helped by 1,500 milligrams of vitamin C a day for two weeks afterward.

The results were equivocal: If there was any effect, it was weak.

Dr. Cheung's advice is to ensure you are getting enough vitamin C from your diet, and if not, to change your diet before resorting to supplementation.

In a field where the science is still hotly contested, this seems like wise counsel. Some day, perhaps, we'll know exactly which molecules make fruit and vegetables so good for us – but until then, as long as you're eating lots of them, you don't have to worry about which ones.

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8 Foods to Avoid this Holiday Season

It’s the start of holiday season again and eating much is very inevitable. A lot of delicious foods would be popping out and you just can’t help it. Often times we could hear statements like “I’ll eat no matter what, it’s holiday season anyway, and who cares!”

According to studies, the season where most people gain weight is during the holiday seasons wherein Thanksgiving has been celebrated not too long before Christmas until the New Year.

To avoid terrible gains, here are 8 foods that you need to avoid during the holidays according to health.com

1. Cheese Straws – you may think that these cheese nibbles are better off than crackers but it’s not. They are made from a block of cheddar cheese combined with flour and up to a cup of butter. Not exactly the recipe for diet success.

2. Swedish Meatballs – tempting, but this lurking recipe contains 300 calories (a little less than half from fat of white bread, butter, heavy cream, and sodium-laden beef broth) in each serving.

3. Eggnog - Unfortunately, there’s not one redeeming nutritional aspect in eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a holiday treat that’s best avoided.

4. Stuffed Potatoes - Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter and you’ve negated all the health benefits.

5. Creamed Spinach – What happens when you combine healthy veggies like corn and spinach with cream, butter, and cheese? A side dish with more than 75% of your saturated fat for the day. You’re better off with a cheeseburger!

6. Pot roast – Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. Fattier versions contain much more without the added calories from the gravy.

7. Fruitcake - Don’t let the name deceive you. Though this sweet treat contains fruit, it can also contain plenty of butter, sugar, and corn syrup.

8. Pecan Pie - Pecans are a high-cal nut on their own, but combine them with sugar, butter, and corn syrup and you’ve got a deadly dessert. A single slice will cost you more than 500 calories, 20 grams of fat, and 30 grams of sugar.



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SLU Dietitian Names Top Five Holiday Foods

ST. LOUIS -- 'Tis the giving season so treat yourself to holiday goodies that are good for you.

McDaniel selected nuts as one of the holiday season's top five power foods.

"Some of the tastiest treats of the season pack a powerful nutritional wallop," said Jennifer McDaniel, a registered dietitian and director of undergraduate programs in nutrition and dietetics at Saint Louis University.

"We tend to associate certain foods with the holidays, but they're so nutritious we should include them in our everyday diet."

Here are McDaniel's top five power foods for your holiday munching:

Cranberries: High in vitamin C, cranberries contain more disease-fighting antioxidants than most other berries. Because of their high acidity, they store easily and can keep in your refrigerator for up to two months. Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix. Add fresh cranberries to your favorite muffin or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or cobbler filling that is the perfect blend of sweet and tart favors.

Cinnamon: About a half a teaspoon of cinnamon a day lowers the blood-sugar levels in patients who have type 2 diabetes and reduces bad cholesterol, some studies show. Cinnamon also may help stop the growth of bacteria. Add this spice to your morning coffee, hot chocolate, hot breakfast cereal or apple cider. Shake some in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew or chili.

Nuts: Evidence is mounting that nuts help control your weight and decrease your risk of cancer, heart disease and diabetes. Nuts and seeds are a great source of protein, fiber and monounsaturated fats, which are important for heart health. Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits. Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch. Caveat: because nuts are high in calories -- one ounce contains about 150 calories -- a small serving goes a long way.

Red wine: Appropriately colored for the season, red wine is a particularly rich source of antioxidants. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevent blood clotting. Flavonoids also helps prevent blood clots and plaques from forming in arteries. As you celebrate the season, enjoy a glass or two, but remember moderation is the key.

Pomegranates: Credit a couple of antioxidants for giving pomegranate seeds their rich ruby red Christmas color. Pomegranate juice may have two or three times the antioxidant power of green tea or wine. Early research shows that pomegranate juice may help reduce cholesterol and possibly bring down blood pressure. Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water. The pulp floats to the top and the seeds to the bottom. Sprinkle the seeds on salads, into batters or on breakfast cereals. Use the juice in a smoothie or salad dressing.

McDaniel said adding these foods to our eating routine is a way to extend the sparkle of the season long after the Christmas tree has come down.

"These five foods are natural nutrient powerhouses," McDaniel added. "Finding a way to incorporate those foods into our everyday eating patterns can help us enjoy the holidays year round."

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Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

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Feed Your Libido-Sexually Enhancing Benefits of Pomegranates-Vegan Recipe Included

For centuries, pomegranates have been used to promote fertility, increase vitality and to lengthen and improve human life. Foods that resembled seeds or eggs were historically thought to be aphrodisiacs. It turns out, those ancient sexual beings were on to something. The pomegranate, with its abundance of seeds, is said to be a symbol of fertility. The seeds of the fruit were often compared to the seeds of life. Nutritionally speaking, the pomegranate offers your body an array of nutrients that will not only increase your overall health, but may just boost your libido and sexual vigor as well.

Pomegranates contain almost half your daily quota of Vitamin C, an antioxidant that is required for at least 300 different metabolic functions in the body. Vitamin C is also a protector from free radical damage and a facilitator of good circulation, which is vital for sexual health and pleasure. They also contain vitamin B5, the anti-stress vitamin needed for proper adrenal function, and vitamins A and E, which help to reduce the risk of heart disease.

Pomegranate oil is now being used in many menopause products to help reduce symptoms, as well as in vaginal creams to help eliminate dryness, which can make sex painful. Pomegranate juice is easily found at your local grocery store, often mixed with other super-fruits, offering you an antioxidant cocktail that is easily assimilated by the body. The seeds are great in cold salads, on (soy) yogurt with some nuts or paired with greens for a sweet and tart delight. Do something good for your body today and try the greens recipes below to increase your overall health and feed your libido at the same time. It doesn’t get much better then that.


Wilted Greens with Pomegranate and Pumpkin Seeds

Prep Time: 15 min
Cook Time: 10 min
Yields: 4 servings (as a side dish)

Ingredients:

3 bunches of Leafy Greens (such as Swiss Chard, Escarole and Kale)-washed, stemmed and cut into pieces.
1 Shallot-chopped
½ cup Pomegranate Seeds
½ cup Pumpkin Seeds
¼ cup Agave Nectar
½ cup Balsamic Vinegar
¾ cup Olive Oil, plus 1 teaspoon
Salt and Pepper to taste

Directions:

1) Toast pumpkin seeds in a dry pan over medium heat until fragrant and lightly browned, about 3-4 minutes. Set aside to cool.
2) Sauté shallots with 1 teaspoon of olive oil over medium heat for 2-3 minutes, until soft. Set aside.
3) In a large saucepan, cook balsamic and agave over medium heat for 2 minutes. Add the cooked shallots and continue cooking for another 2 minutes.
4) Turn off the heat and slowly whisk in the ¾ cups of olive oil.
5) Pile the cut greens onto a platter or in a large bowl and pour the dressing over the greens.
6) Toss in the pomegranate seeds and toasted pumpkin seeds until combined. Season with salt and pepper to taste.


P.S. Know more about Sex. ( click here ).



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Beneits of Tea

Tea has antioxidant, anti-inflammatory and anticancer benefits. An antioxidant works against “free radicals” which are unbalanced molecules that oxidize skin and body cells leading to aging. The plant leaf known as Camellia sinensis is where black tea, green tea, oolong tea and white tea are derived. Drinking tea contributes to beautiful skin and a healthy body with additional benefits such as reducing the risk of heart attack and preventing osteoporosis.

The teas derived from this plant differ in the way they are dried and fermented. They are rich sources of Vitamin C and E and contain Tannic acid. Tannic acid helps clean the skin and eliminate odour causing bacteria. Green Tea also contains the amino acid L-theanine which has a calming effect against the caffeine found in tea. There are also herbal teas made from dried plants, flowers and leaves such as hibiscus, chamomile, mint, rose petals and rosehips.Black Tea is fully fermented during processing and has the antioxidant benefits found in green and white tea but to a lesser extent. It doesn’t taste as grassy as green tea because it is fermented. The fermentation process reduces the antioxidant effect.

Green Tea is not fermented at all and Oolong Tea is in between black and green tea in processing. Green Tea probably is the most beneficial of all teas owing to its properties and availability. Its proven anti-inflammatory properties are beneficial to the skin. It is also known to help strengthen teeth (due to the fluoride content), inhibit breast and ovarian cancer, burn fat, reduce insulin resistance and promote a healthy heart to mention a few. Research has shown that the breast cancer risk in Japanese women is significantly reduced in those who drink 6-10 small cups of green tea per day.

White Tea is the least processed of all teas and is similar to green tea. It tastes light and sweet and does not have the grassy taste of green tea. The white tea leaves are picked and harvested before the leaves fully open and the buds are covered with white hair hence the name. It has the most benefits of all the teas as it contains the most cancer fighting antioxidants and its scarcity makes it more expensive. There is considerably less caffeine in white tea (15mg per serving) than the other varieties with Black Tea containing 40mg per serving and Green Tea 30mg per serving. White Teas are produced mostly in China and Japan . The Darjeeling region of India also produces some fine white teas.

Health Benefits of Herbal Teas

There are several plants used for herbal teas and the health benefits are varied. The following are some commonly consumed herbal teas

·Chamomile Tea calms the nerves, induces sleep, eases cold symptoms and soothes the stomach. The flowers are used.

·Ginger Root Tea improves circulation, relieves cold and flu symptoms, eases stomach cramps and nausea, eases menstrual cramps and regulates blood sugar.

·Rooibos Tea is an herbal tea from South Africa . It’s distinctively red in colour, and has a strong sweet taste, with a nutty aftertaste. It’s rich in antioxidants and has relaxing properties.

·Fennel Tea from its seeds, improves appetite, aids the digestive process, relieves stomach cramps, eliminates flatulence and soothes sore throat and cough.

·Kava Kava Tea promotes sleep, is a muscle relaxant, eases anxiety, is a diuretic and it promotes urinary tract health. The roots are used.
·Mint Tea from its leaves eases stomach and digestive problems, helps relieve headaches and is relaxing.

·Rosehip Tea from its seed pods or “hips” has antioxidant properties, is a good source of Vitamin C, eases headaches and prevents bladder infections.

·St. John’s Wort Tea from its leaves relieves anxiety and irritability, is a relaxant, lifts the spirit and improves mood.
·Thyme Tea from its leaves boosts the immune system, promotes perspiration, is antiseptic and it eases sore throat and cough.

·Yarrow Tea from its flowers reduces cold symptoms and chest congestion and improves digestion and appetite.

·Valerian Tea from its roots is a relaxant, promotes sleep, eases nerves and relieves stomach cramps.

·Licorice Root Tea relieves cough and sore throat, improves digestion, eases menstrual cramps, reduces seasonal allergies and is believed to increase libido.
·Burdock Root Tea stimulates the liver, cleanses the blood, is anti-inflammatory, helps regulate blood sugar and has antioxidant properties.
·Cinnamon Tea from its bark improves circulation, eases cold and flu symptoms, relieves stomach upsets and menstrual cramps and helps regulate blood sugar and insulin.

·Strawberry Leaf Tea from its leaves and not the fruit soothes the stomach, relieves diarrhoea, and helps ease arthritis and rheumatism.
·Nettle Tea from its leaves is rich in Vitamins A and C, cleanses the blood, improves liver and kidney function, eases cough and other respiratory problems, and relieves diarrhoea and constipation.

·Sage Tea from its leaves calms nerves, improves digestion and eases lung congestion and cough.

·Fruit Teas Various fruits have also been used as infusions for tea.

Tea Beauty Tips

·Eye puffiness can be treated by applying cool moistened tea bags over them for about 10minutes.

·Soaking feet in black tea helps reduces odour because of its astringent and antibacterial properties.

·Placing a moistened green tea bag over an insect bite or wound helps soothe the area and reduce itching and swelling.
·A cooled strong cup of green tea may be used as an astringent for acne prone skin.

·Herbal Tea could add colour to hair. Sage will darken hair, Chamomile lightens blonde hair and Hibiscus tea gives red hair highlights.

·Using black or Ceylon tea for mixing henna hair colour instead of water improves the intensity.

·Sunburned skin may be soothed by having a tea bath. Run a tap over 4 to 5 teabags of Green, Jasmine or Oolong tea to fill bathtub and soak in warm water. Gently pat body dry and apply a soothing moisturiser.

P.S. know the Benefits of Vitamin D.

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The Natural Color of a Food Can Be a Reliable Indicator of the Nutrients it Supplies

You're shopping at the food market, wondering and trying to put together a healthy diet for a week, which requires you to divine just what you'll be in the mood for a couple of days from now. The beets look good. There's a special on lamb chops. And the strawberries are calling your name and telling you we are benefits of vitamin C. Exactly how much, and of what, do you need to buy--and eventually consume--to meet your nutrient requirements?

Start with vitamin D, the sunshine vitamin. The evidence is amassing that we need it not just for strong bones but for durable minds, healthy hearts, and to ward off many types of cancer. But where do we get it (besides sunshine)? And (this is the big question) exactly how are we supposed to know what the recommended daily allowance--expressed by the government and nutritionists in international units, anywhere from 200 to 600 of them--looks like in terms of actual food? And that's just one of 13 vitamins, 14 minerals, several types of fiber, and countless antioxidants and phytochemicals that help maintain health. How do you balance all of those needs in real food?

The foods you eat every day--fruits and veggies, meats and meat substitutes, dairy products and bread--all contain vital nutrients and vitamin C benefits that contribute to a healthy diet. But some--particularly, deeply colored fruits and veggies--are superstars. Not only are such foods rich in nutrients needed in specific amounts, they also contain phytochemicals and other functional ingredients for which no minimum amount has yet been established.

Your best bet is to think: color. The natural color of a food can be a reliable indicator of the vitamins, minerals, and other nutrients it supplies. For example, dark green veggies such as broccoli, spinach, and sugar snap peas are high in benefits of vitamin C. Red, yellow, and orange fruits and vegetables such as carrots, sweet peppers, and sweet potatoes are known for their high beta carotene, or vitamin A, content, but they can also be rich in vitamin C.

White fruits and veggies, like mushrooms, potatoes, and bananas, supply B vitamins and many minerals, while white dairy products--milk, yogurt, cheese--provide ample amounts of calcium (and are usually fortified with vitamin D).

Purplish-blue foods, like grapes and blueberries, are best known for their anticancer and heart-helping antioxidants. But like most other fruits and vegetables, they're also high in vitamin C and fiber.

Brown foods, in the form of grains, nuts, and seeds, supply vitamins E and B, which include folic acid. Brown and white foods like meat, fish, poultry, tofu, and legumes stand out as defining sources of protein and minerals like iron and zinc.

The more colors you toss into your shopping cart, the better chance you have of meeting all your nutritional needs. Choose a variety of superstars from every food group--mangoes and blueberries from the fruit group; spinach, broccoli, and potatoes from vegetables; oatmeal, wheat germ, and a multigrain roll from the grains; skim milk and yogurt from dairy; salmon and lentils from the protein group--all packed into a single day.

Approach your snacks just as wisely. Instead of grabbing a handful of pretzels or chips, fill the gaps between meals nutritiously. You can nibble on berries or other fresh fruits; pick away at almonds, walnuts, or sunflower seeds; savor low-fat yogurts and cheeses; or munch on whole-grain crackers. Not all at once, of course.

"You don't have to meet the daily requirement for every single nutrient every single day, and in fact, most people can't," says Susan Finn, CEO of the American Council for Fitness and Nutrition and former president of the American Dietetic Association. "Focus on choosing a wide variety of foods from every food group, every day, at every meal, include plenty of 'superstars,' and you'll get the nutrients you need."

To meet the nutritional needs of two people for a day, here's a rough guide to what to put in your shopping basket: 1 to 1 1D2 pounds of meat, fish, poultry, or protein alternative like beans, tofu, or wheat gluten; 1D2 to 1 pound each of three or four different vegetables, including one starchy veggie such as potatoes, peas, or winter squash; two pieces of three or four different fruits, including berries; a quart of milk, two containers of yogurt, and one or two types of cheese; a high-fiber cereal such as oatmeal or raisin bran; walnuts, almonds, or sunflower seeds for snacking; a box of pasta or a bag of rice to substitute for starchy vegetables. Bon appétit.

A MODEL MENU

This sample meal plan, providing 1,800 to 2,000 calories, can serve as a template for planning healthful, well-balanced meals that provide the nutrients you need each day. To vary the menu, make sure your shopping list includes similar types of foods from the same food groups. Substitute cantaloupe or papaya for mango, and raspberries for blueberries; switch black bean soup for lentil, sirloin and sweet peppers for salmon and broccoli.


BREAKFAST

1 cup cooked steel-cut oatmeal (B vitamins, iron, fiber) with 2 Tbsp. wheat germ (vitamin E, B vitamins, zinc)

1 cup skim milk (calcium, protein, B vitamins, vitamin D)

1 cup mango cubes (vitamins A and C, fiber) mixed with 1D2 cup blueberries (vitamin C, antioxidants)


LUNCH

1 1D2 cups lentil soup (protein, B vitamins, fiber, minerals)

Small whole-grain roll (B vitamins, fiber, minerals)

Spinach, tomato, and avocado salad: (vitamins A, B, C, calcium, iron)

1 medium tomato, cut up (vitamins A and C, fiber, phytochemicals)

1D4 avocado, sliced (vitamin E, monounsaturated fats)

1 Tbsp. vinaigrette dressing (vitamin E and monounsaturated fats)

SNACK

Light string cheese stick (calcium, protein)

2 Tbsp. whole almonds (vitamin E, phytochemicals)

1 medium orange (vitamin C, folic acid, potassium)


DINNER

6-oz. filet of grilled salmon (protein, B vitamins, vitamin E, omega 3 fatty acids), brushed with olive oil (vitamin E, monounsaturated fats)

Baked potato (vitamin C, fiber, iron), topped with 1D2 cup low-fat yogurt (calcium, protein, B vitamins, vitamin D)

1 to 2 cups steamed broccoli (vitamins A and C, folic acid, calcium, fiber) topped with 2 Tbsp. grated Romano cheese (calcium, protein)

BONUS: 8-oz. wine or grape juice (antioxidants)



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Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


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Do Vitamin Supplements work?

Vitamin Supplementation is huge worldwide. Most of us take vitamins now or have taken vitamins in the past.
Here are some statistics compiled by the Consumer Healthcare Products Association (CHPA) on supplementation:

The US ranks top in dietary supplementation globally.18.9% of Americans had taken at least one dietary supplement in 2004. Over 100 million Americans use vitamin and mineral supplements everyday.
The “global self-medication market” has become a multi-billion dollar industry and the dietary supplement sector is growing the fastest – 16% in 1998 alone. In the US, retail sales of supplements reached $11.3 billion in 2000.

The most common reason for supplement use is “to improve overall health and general well being.” It is a popular belief that vitamins are antioxidants and can therefore protect us from oxidative stress that causes many health conditions.

The most common health conditions that call for supplementation are menopause, cough, cold, flu, sore throat, and allergies or sinus conditions.

The third National Health and Nutrition Examination Survey (NHANES III), 1988–94 reported that about 40% of Americans, starting at age 2 months, have taken some kind of dietary supplement.

The most common supplements taken are: multivitamin/multiminerals – 22% multivitamins plus vitamin C – 15% vitamin C as a single vitamin – 13% herbal and botanical supplements – 7% vitamin E as a single vitamin – 6%

Over the years, more and more reports on the health benefits of vitamin supplements have emerged, ranging from cardiovascular benefits to cancer prevention. This is mainly due to the antioxidant properties of vitamins that can protect us from oxidative stress. As a result several studies have been conducted to confirm these reports. Some of the latest studies summarized below reveal surprising results to say the least.

Disease prevention and mortality

One of the very first studies to comprehensively investigate the health effects of vitamin supplements was conducted by Danish researchers in 2007. They performed a meta-analysis on data pooled from several clinical trials which used supplementation of the antioxidant vitamin A, vitamin E, beta-carotene, vitamin C and selenium used as stand-alone or as combination supplements to treat a wide range of health conditions, from cardiovascular disorders to cancer. Their results were a surprising, even troubling. For one, no benefits of these “antioxidant supplements” were found. Second, supplementation with vitamins A and E and beta-carotene (but not vitamin C and selenium) actually increased overall mortality. This study prompted other researchers to take a second look at the benefits of vitamin supplements.

In a more recent review paper, the same researchers performed another meta-analysis of more data from several clinical trials, this time involving over 200,000 people who are healthy as well as those with existing health conditions. The researchers only considered studies which compared the efficacy of antioxidant supplements against placebos in the primary and secondary prevention of different medical conditions. The authors reported that they “found no evidence to support antioxidant supplements for primary or secondary prevention. Vitamin A, beta-carotene, and vitamin E may increase mortality.”

Cancer

Another meta-analysis investigated the anti-cancer properties of antioxidant supplements, particularly against gastrointestinal cancers. They looked at data of trials which studied beta-carotene, vitamins A, C, and E and selenium. The authors concluded that “we could not find convincing evidence that antioxidant supplements prevent gastrointestinal cancers.”

One of the most recent developments in vitamin supplement research is the long-term SELECT (Selenium and Vitamin E Cancer Prevention Trial) study of the National Cancer Institute (NCI). The study evaluated the efficacy of selenium and Vitamin E in preventing prostate cancer and enrolled 35,000 male participants in the US, Puerto Rico, and Canada. The participants were randomly assigned to one of 3 groups: group 1 were given vitamin E supplements only, group 2 were given only selenium, group 3 took both supplements in combination, and group 4 were given placebos only. Five years into the study, the NCI decided to stop the trial because of some “concerning” findings, namely:

1. The analysis found no lower risk of prostate cancer in men taking the supplements, either alone or together.

2. Men who were taking only vitamin E actually had a slightly higher risk of developing prostate cancer.

3. Men taking only selenium seemed to have a slightly higher risk of developing diabetes.

Another study evaluated the efficacy of combined folic acid, vitamin B6, and vitamin B12 in reducing cancer risk among women. Their result show that combined folic acid, vitamin B6 and vitamin B12 treatment had no significant effect on overall risk of total invasive cancer or breast cancer among women during the folic acid fortification era.

A study published in December 2008 evaluated whether vitamins C and E and beta carotene supplementation have an effect on overall cancer risk. The data was taken from the Women's Antioxidant Cardiovascular Study and involved 8,171 women who were cancer-free at the start of the study about 9.4 years ago. The findings of the study showed that “supplementation with vitamin C, vitamin E, or beta carotene offers no overall benefits in the primary prevention of total cancer incidence or cancer mortality.”

Cardiovascular disorders

The Women’s Health Initiative Calcium/Vitamin D Trial evaluated the effects of vitamin D and calcium supplements on blood pressure and risk for hypertension risk of 36,252 healthy postmenopausal women. The women were assigned in 2 groups: one group received a daily supplement of 1000 mg of calcium plus 400 IU of vitamin D3 daily. The other group received placebo only. The researchers reported that “in postmenopausal women, calcium plus vitamin D3 supplementation did not reduce either blood pressure or the risk of developing hypertension over 7 years of follow-up.”

The Physicians' Health Study II evaluated whether vitamin E or vitamin C have cardioprotective properties that can reduce risk for CVD in men. A total of 14,641 American doctors were enrolled in the study, aged 50 years and older, and were followed up for 8 years. The study results showed that “neither vitamin E nor vitamin C supplementation reduced the risk of major cardiovascular events. These data provide no support for the use of these supplements for the prevention of cardiovascular disease in middle-aged and older men.”

This study evaluated whether antioxidant (vitamins E, C and/or beta-carotene) supplements can prevent atherosclerosis. The researchers performed a meta-analysis of 22 trials which involved 134,590 participants. The researcher conclude that “…the majority of studies included in this review does not support a possible role of antioxidant supplementation in reducing the risk of cardiovascular disease … no definite conclusion can be drawn to justify the use of antioxidant vitamin supplements for the prevention of atherosclerotic events.”

Folic acid is routinely prescribed for pregnant women to prevent birth defects such as spina bifida. It has also been thought that folic acid, which reduced the levels of homocysteine in the blood, can prevent cardiovascular disease. Homocysteine is an amino acide used as biomarker for cardiovascular disorder. This trial investigated whether a vitamin combination pill with folic acid, vitamin B6, and vitamin B12 (vs. a placebo) can reduce cardiovascular risk. It enrolled more than 5,400 American women with a history of cardiovascular disease or with moderate to high risk profile for ccardiovascular disease. After 7.3 years of treatment and follow-up, a combination pill of folic acid, vitamin B6, and vitamin B12 did not reduce a combined end point of total cardiovascular events among high-risk women, despite significant homocysteine lowering.

While most of the evidence from studies summarized here does not seem to support the health benefits of vitamin supplements, there are some studies which indicate that vitamin D supplementation is worthwhile, even essential.
Vitamin D is unique because we cannot get our vitamin D requirements from food alone. Instead, vitamin D is synthesized by the body upon exposure of the skin to the sun, thus earning it the title “sun vitamin.” However, since the sun is said to cause skin cancer, people tend to avoid exposure leading to widespread vitamin D deficiency.

Vitamin D deficiency is associated with a large number of health problems including osteoporosis, rickets, cancer and autoimmune disorders.

American health experts are convinced of the necessity of vitamin D supplements and thus, routinely prescribe vitamin D supplements even for newborn babies. Milk and other dairy products in the US are fortified with vitamin D but not in many parts of the world. Last year, the American Academy of Pediatrics updated its guidelines for vitamin D supplementation to recommend the doubling of the dose for babies and children from 200 IU to 400 IU per day.

According to a review paper, “vitamin D is not only important for calcium metabolism and maintenance of bone health throughout life, but also plays an important role in reducing risk of many chronic diseases including type I diabetes, multiple sclerosis, rheumatoid arthritis, deadly cancers, heart disease and infectious diseases.


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Natural Health 101: Chlorella algae is a true superfood

Chlorella is a simple, single-celled green algae, that hails from freshwater pools and rivers of the Far East. There is emerging research around the world – though most especially in China and Japan – showing just how much of a superfood it is.

Some studies have focused on its cancer-fighting capabilities. They have shown that it may have a positive effect in preventing cancer, and there have been conflicting results as to whether or not it can help reduce tumors once they have developed.

Several studies have shown it to have a whole host of immune system boosting effects, including the production of interferon and T-cells. It is also a powerful detoxifier, even including heavy metals.

But perhaps the greatest feature of chlorella is how close to a complete source of nutrients it is, wider than any other single food. It contains many vitamins, including vitamin A, vitamin C, vitamin E, beta carotene, and the entire vitamin B complex, not to mention being one of the few food sources of vitamin D. It contains potassium, magnesium, zinc, iron, calcium, and other important trace minerals. It also has omega-3 fatty acids, and eighteen of the twenty-two amino acids the body requires, including all of the 'essential' amino acids which must be acquired through food. And last but not least, it has among the highest protein content available in any edible plant form.

All of these factors combine to give chlorella a range of health benefits that seem almost unparalleled, including many so-called "lifestyle diseases", such as obesity, diabetes, depression, chronic indigestion, and heart disease.

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Eat, Drink and Be Healthy

Foods with antioxidants keep you younger longer, inside and out.

Forget the Fountain of Youth. There's an entire Buffet of Youth out there and you can dine on its delectable offerings right in your own home.

Many fruits and vegetables, plus shellfish, whole grains, chicken, lean red meats and dark chocolate (but not milk chocolate) are loaded with the Buffet of Youth's extraordinary ingredients--antioxidants--specific anti-aging vitamins and minerals that also fight against life-threatening diseases.

In research studies, people with more antioxidants in their diets had stronger immune systems, and a reduced risk of contracting infections, cancer and heart disease or of having a stroke. They even had fewer wrinkles!

Here's why. As our bodies' cells produce oxygen they also produce atoms called "free radicals." Free radicals in the right proportion are good for our bodies because they produce energy and destroy some harmful bacteria. But when we are unhealthy or not eating a balanced diet they grow out of proportion to the number our bodies can handle and they destroy healthy cells. Antioxidants actually destroy the overabundant free radicals before they cause harm.

Vitamins A, C and E and the minerals selenium, zinc and copper are especially potent antioxidants. Vitamin C even forms collagen, and beauty experts suggest applying a vitamin C-based beauty serum to your face (after washing and before moisturizing) to smooth and prevent wrinkles.

So eat a diet that is high in antioxidants to boost your immune system and keep you looking younger.

The Buffet of Youth's Active Ingredients

* Vegetables: broccoli, spinach, carrots, squash, sweet potatoes, garlic, kale collards, green peppers, Brussels sprouts, soy.

* Fruit: berries, citrus fruits, peaches, apricots, cantaloupes, tomatoes, cranberries, pomegranate, purple grapes, watermelon.

* Meats: chicken, eggs, shellfish, lean red meats.

* Beverages: red wine, black and green teas, citrus juices.

* Miscellaneous: whole grains, nuts, seeds, dark chocolate.


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Nutrition and vision: The food you eat can save your eyesight

Have you ever wondered if your mom was right all along, and fish oil really is good for you? Wonder no more...studies show that fish oil, and many other foods and supplements can help your eyes remain healthy, and will also help you see better longer.


Proper nutrients can have significant impact on prevention of the following eye conditions:

• Dry eyes – Healthy tear film has 3 layers: mucin, the lubricant layer closest to the eye surface, aqueous, the intermediate layer, and lipid, the superficial layer of long chain fatty acids that protect aqueous layer from evaporating. Proper functioning of oil glands on the lid margins is necessary to maintain healthy lipid layer. Omega-3 and -6 fatty acids can help proper functioning of the oil glands and decrease eyelid inflammation.

• Cataracts – Oxidative stress is associated with cataract formation. Dietary anti-oxidants; vitamin C, E, and caratenoids have been associated with decreased risk of cataract formation.

• Macular degeneration – excellent vision is possible well into the golden years, providing the retina remains healthy. Age Related Eye Disease Study (AREDS), found that a combination consisting of vitamins C and E, beta-carotene, zinc, copper, lutein, and zeaxanthin helped those with intermediate or advanced macular degeneration. In addition, maintaining low glycemic blood index by consuming a diet rich in “good” carbohydrates, such as whole grains, helps protect the eyes from developing macular degeneration.


Proper nutrients can improve healing after LASIK and PRK laser vision correction eye surgery.

• Omega-3 and omega-6 fatty acid supplements started a week prior to surgery and continued for at least three weeks after, improve tear film and reduce dryness after laser vision correction.

• Consider supplements formulated specifically for maintaining healthy tear film, such as Hydroeyes (www.sciencebasedhealth.com), for example.


Do’s and don’ts of nutritional supplements


• Do maintain appropriate balance between omega-3 and omega-6 fatty acids in your diet. Too much omega-6 fatty acids; the typical American diet rich in meat and not enough grains and vegetables, may not be healthy, while a diet maintaining a 1:4 ratio of omega-3 to omega-6 fatty acid is more appropriate for eye health. This diet is typical in Mediterranean countries and includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic.

• Do make sure to take the right kind of omega-6 fatty acid supplements – gamma linolelenic acid (GLA). GLA comes from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.

• Don’t exceed recommended daily doses of vitamins, especially Vitamin A. In the AREDS study, these were the vitamin doses that were found to reduce the age related macular degeneration: Vitamin C - 250 mg; Vitamin E - 400 IU; Vitamin A (as beta-carotene) - 15 mg; Zinc (as zinc oxide) - 80 mg; Copper (as cupric oxide) - 2 mg.

• Don’t count on nutritional supplements to treat cataracts. Once cataracts develop, the only cure is surgery.



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An apple a day .......

Is the old proverb true? Does an apple a day really keep the doctor away? It sure can! But so can an orange, a banana, a grapefruit, a peach…a…well, you get the picture.

Fruits, veggies and grains.

Fruits are loaded with natural vitamins and antioxidants, which can help keep kids out of their pediatrician's office. But one should not live on fruit alone.

You should also be loading your family up on vegetables, whole grains and low-fat dairy products. Make it a point to serve dark green, orange and starchy veggies at least several times a week, which is part of a healthy-diet inititive set out by the U.S. Department of Agriculture and U.S. Department of Human Services.

What you shouldn't eat are foods with loads of saturated and trans fats, added sugars, cholesterol and salt. Oops…, there goes the chips!

Here are some tips for raising healthy eaters:

• Eat together as a family. Studies have shown that families who eat together tend to eat healthier. • Try to limit the food rewards, e.g., "Marian, if you clean your room, I'll give you ice cream." Nutritionists caution connecting food to emotion. • Preach moderation. With child obesity on the rise, it's important for children to understand portion control. • Encourage variety. Studies show that it can take as many as 10 exposures to a type of food before a child accepts it. • Finally, use the grocery story serve as a hunt for good nutrition. Let your kids participate in the meal planning with the understanding that they must select items from the food group.

Oh, by the way, back to the original question: Apples contain vitamin C, which helps boost your immune system.


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The Malunggay

It is called malunggay in the Philippines or moringa in English. Considered to be “nature’s most nutritious food,” it is in fact so well-respected in terms of its health benefits that its tree has earned the name the “Elixir Tree.” It has so many vitamins, minerals and nutrients that it can treat at least 300 different diseases and disorders of the body (source: steadyhealth. com).

Research shows that malunggay leaves contain seven times the vitamin C found in oranges, four times the Vitamin A found in carrots (said to prevent blindness), four times the calcium found in milk, three times the potassium found in bananas and two times the protein found in yogurt (source: http://affleap. com/blog/the-potentials-of-moringa-the-miracle-plant/). Best of all, the moringa or malunggay leaf has no proven bad effects and is therefore considered safe, organic, and suitable for people from any age group.

It is now also being promoted as a very good supplement for women who are pregnant as a natural way to increase breast milk. It also prevents mastitis, an inflammation of the breast caused by the blocking of milk ducts while the mother is lactating, because it acts against the bacteria staphylococcus aureus that causes the inflammation. (source: Moringa—The Breastfeeding Supplement at http://www.free-press-release.com/news/ 200805/1210154844.html)

Once the mother has given birth, it is also recommended that malunggay be made part of the menu for infants and toddlers. The Tree of Life by Church World Services advises, “For children aged 1-3, a 100g serving of fresh cooked leaves would provide all their daily requirements of calcium, about 75 percent of their iron and half their protein needs, as well as important amounts of potassium, B vitamins, copper and all the essential amino acids. As little as 20 grams of leaves would provide children with all the vitamins A and C they need.” (source: steadyhealth. com)

Not just infants, but the aged as well, would benefit from malunggay. It is said to help reduce ulcers, tumors, and pain from arthritis; help control blood pressure, relieve skin and sleep problems and work as an energy booster.

Other benefits: It increases the body’s immune system and promotes the cell structure of the body. It provides nourishment to the eyes and the brain. It promotes metabolism, natural serum cholesterol, and proper digestion. It promotes the normal functioning of the liver, kidney and circulatory system. It acts as an antioxidant and anti-inflammatory. It supports the normal sugar levels of the body and gives a feeling of general wellness. It promotes energy. And – ladies listen up – it lowers the appearance of wrinkles and fine lines and beautifies the skin. (source: http://leafpower.wordpress. com/moringa-benefits/)

There is also currently a study that shows how moringa may work as an immune stimulant and thus help people diagnosed with AIDS (acquired immune deficiency syndrome) or are HIV-positive.

Some articles on moringa have gone as far as saying that “moringa aleifera has great potential in combating extreme poverty and hunger” because it is easy to grow. Within six months of planting a seed or a piece of trunk, one can already cut leaves from the tree to eat. These can be cooked, dried, or ground over a screen for several days into a fine powder that can be added to almost anything as a nutrient supplement. The seeds also have the potential for producing biofuel, cooking oil, personal care products, cosmetics, aromatherapy perfume, industrial oil and lubricants.

There are stores now that offer various malunggay products. Chimara in Greenbelt 3 offers malunggay soup; malunggay peanuts, which are beautifully caramelized; malunggay popcorn, which tastes almost like their other flavored popcorn products; and malunggay cookies that come in fun choco-peppermint and oatmeal flavors. They look like ordinary cookies but they have these itty-bitty malunggay leaves in them. Cute! I would not purchase these cookies for the flavor, mind you, but as a healthier option I would greatly consider it. (The popcorn I would go for any day.)

Another interesting store is Echo Store in Serendra where you can buy take-home malunggay goodies, such as malunggay bihon that tastes just like ordinary pancit but with the benefits of malunggay.

So next time you go shopping, go healthy and go malunggay. Bow.



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Health tip of the day: Benefits of Raspberries

Raspberries are a healthy, delicious addition to your diet. This fruit is loaded with vitamins, antioxidants and fibre.

Easy to include in your diet, they are a nutritious and delicious addition to many recipes.

This fruit is also a great snack fresh. Whether you eat them fresh or buy them frozen, you'll reap the health benefits.


Health Benefits Of Raspberries


High in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

Its seed oil has a natural sun protection factor. It contains high amounts of polyphenolic compounds known for their anti-cancer properties.

It contains strong antioxidants such as Vitamin C, quercetin and gallic acid.


Burning Fat


This fruit is packed with fibre and manganese. Fibre helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn burns fat.



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Vitamins and good health may go hand in hand

Good health is important for any woman or man who wants to retain her/his God-given beauty. The human body is a miraculous machine that celebrates perfection of form. However, it can only function at maximum capacity when it is healthy. Eating the right kinds of foods and exercising are essential to good health. Another crucial piece is making sure the body has all of the vitamins and nutrients it needs. If those are not achieved through the diet, then they must be obtained through supplements. But what vitamins does the human body need and in what dosages? Let me outline some of the most important; what they do; and in what dosages they should be taken on a daily basis.

1. Vitamin A is important to healthy, youthful looking skin. It helps retain its moisture. It can be found in egg yolks, beef liver, and certain types of cheese. A deficiency of this vitamin can damage the eyes and even cause night blindness. Too much vitamin A; however, can be toxic to the human body, causing everything from a mild case of nausea to extreme vomiting and even hair loss. The average human being needs at least 700 milligrams per day.

2. Vitamin B1 is imperative for good cardiovascular health. It is also a key component in the nervous and muscular systems of the human body. It is found food products like whole-wheat cereals and breads and in kidney and navy beans. B1 deficiencies can result in loss of muscle, nerve damage, and irregular heartbeat. But an overdose can also damage those same systems. The body needs 1 milliliter of vitamin B1 every day.

3. Vitamins B2 and B12 ensure healthy red blood cells. Both can be found in cheese, dairy products, leafy green vegetables, and red meat. A deficiency of B2 can result in sensitivity to light, while too much of it can result in a bad skin rash. A deficiency of B12 can cause anemia as well as affect balance and lead to memory problems. The body needs 1 milliliter of B2 and B12 each day.

4. Vitamin B6 is crucial for good brain function. It can be found in foods like fish, pork, poultry, eggs, whole grains and oats. Damage caused to the body by a deficiency of B6 is negligible. An overdose, on the other hand, can cause massive nerve damage. The body needs 1 milliliter of B6 every day.

5. Vitamin C is imperative for a healthy immune system. It can be found in berries, citrus fruits, broccoli, spinach, and tomatoes. A deficiency of vitamin C can compromise the immune system, while an overdose can result in diarrhea, headache, nausea, and vomiting. The body needs 50 milliliter of the vitamin every day.

6. Vitamin D is important for the growth of strong bones and teeth. It also helps the muscle and nerve systems of the body. It is primarily found in milk, eggs, and tuna. Deficiencies in vitamin D can lead to brittle bones that fracture or break easily. However, an overdose can lead to constipation, nausea, vomiting, and weight loss. The human body needs at least 1 milligram of the vitamin each day.

7. Vitamin E helps the blood clot properly and improves the overall circulatory system. It can be found in many different foods including whole grain products, nuts, egg yolks, and liver. Problems caused by deficiencies in vitamin E are negligible; however too much of the vitamin can wreak havoc on the digestive tract. The body needs 8.5 milliliters of vitamin E each day.

8. Vitamin K helps the blood clot and ensures that kidneys function correctly. It also helps with bone growth and repair of fractures. The vitamin is found in spinach, cheese, and beef liver. Deficiencies of vitamin K can cause the body to bruise easily and make gums bleed easily. An overdose of the vitamin rarely occurs, as the body needs at least 60 milligrams of vitamin K each day.


The exact amount of any vitamin required can vary from person to person, depending upon their overall health and the body’s metabolism. Always check with a physician before purchasing over-the-counter drugs, including vitamins. Your Doctor can help determine which ones you need and the proper dosage for you.


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10 Tips to healthy grocery shopping

When going to the grocery store people are faced with an array of options, yet many are filling their shopping carts with boxed goods from the freezer section or other aisles. Many people in the Bay Area live a commuter lifestyle making it hard for them to find time to cook, resulting to the quick fix from pre-made food. While at the same time, people are complaining that they are gaining weight and are low on energy. Little do they know the food they eat could be the cause of their problems. As the saying goes, “you are what you eat.” In order to feel healthy people need to eat good foods. To start let’s go over 10 tips to healthy grocery shopping and if you are still confused contact your local Health Coach.


1. Have a wide variety of color in your basket with fresh fruit and vegetables. Here are a few benefits from a colorful basket:
• Greens are rich in calcium, magnesium, iron, zinc, Vitamin A, C, E, fiber folic acid.
• Reds reduce free radical damage; support the heart, and memory function.
• Oranges are rich in beta-carotene, Vitamin C and support the eyes.
• Yellows improve circulation and immune system.
• Whites are like the natures pharmacy. They have anti-viral and anti-bacterial chemicals and also reducing blood pressure and LDL cholesterol.
• Blues and purples are powerful antioxidants that prevent early signs of aging and heart disease.

2. Mix up different textures. Here are some examples:
• Crunchy – nuts, seeds, apples, carrots
• Light – leafy greens
• Creamy – avocados, mashed sweet potatoes

3. Purchase local or organic. Look at the sticker on the produce and if it starts with #9 it’s organic. It can be costly purchasing organic, therefore the option of buying locally. Look for California grown produce or shop Oakland’s farmer’s market. Options are:
• Grand Lake Saturdays 9am – 2pm
• Jack London Square Sundays 9am – 2pm
• Old Oakland Fridays 8am – 2pm
• Oakland East Sundays 10am – 2pm
• Kaiser Farmers Market Fridays 10am – 2pm

4. Add at least one sweet vegetable to fulfill that sweet tooth. Some examples are:
• Sweet potato
• Carrot
• Onion

5. Purchase whole grains. Whole grains are an excellent source of essential enzymes, iron, dietary fiber, Vitamin E and the B-complex vitamin. Some examples are:
• Brown rice
• Quinoa
• Oats
• Millet

6. Purchase condiments. Not everyone in the family likes the same flavors. By introducing condiments to their family they can personalize their meal without having to cook 3 different dishes. Some examples are:
• Turmeric
• Chili flakes
• Sea salt
• Tamari soy sauce
• Dulse flakes

7. Add healthy protein whether it animal, bean or soy. Some tips are:
• For animal try to get organic and free range. Portion should be the size of your palm.
• For beans try to use the smaller beans as they are easier to digest like adzuki and mung.
• For soy try tofu or tempeh.

8. Cook with good oils. Some tips are:
• Purchase cold pressed and unrefined oils.
• For low cooking temperatures cook with olive or sesame oil.
• For high cooking temperatures cook with coconut or grape seed oil.

9. Make sure to read the labels and not just by what it says on the front of the box. Watch for ingredients that are unclear. Especially watch for processed sugar in the ingredients. They use many names these days. To name a few see below:
• High fructose corn syrup
• Molasses
• Corn starch
• Dextrose
• Fructose

10. Be cautious of portions. The more purchased the more there is to eat. Only buy what is needed. It’s better to eat more fresh foods then boxed goods.