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August 3, 2016

Heart Healthy Holiday Foods

The natural health researchers at Institute for Vibrant Living (IVL) would like to thank Cindy Gray, Author of “The Spirit of Health” for contributing this report:

Happy Holidays! Happy Heart Health? Yes, thankfully both are possible. Just think about what Americans usually eat for the holidays … and the average holiday meal can easily exceed 2,000 fat-laden calories. But rather than focusing on what NOT to eat, (and feeling guilty) read on and learn about delicious foods and healthy ways to enjoy them…. foods that may already be on your shoppng list this year.

Let’s begin with pumpkins—beautiful on the outside and delicious on the inside too. Loaded with vitamin A and teeming with fiber, pumpkin offers more than a seasonal decoration. Low in calories and rich with the healthiest types of fat, enjoy pumpkin pie this year, but tailor it to fit in with a tasty, healthy lifestyle. Instead of a pie made with eggs, sugar, evaporated milk, and a waist-expanding high-fat pie crust, consider using an egg substitute, light cream (or low-fat evaporated milk, or soy milk) in your recipe. Avoid transfat in your pie crust, or make your own without shortening. And don’t forget about natural sugar substitutes like stevia, honey, brown rice syrup or agave syrup.

Next on the list is cranberries, rich with vitamin C, naturally low in calories, coupled with dietary fiber and manganese. Cranberries offer an abundance of proanthocyanidins, the type of antioxidant that helps keep bacteria from adhering to the lining of the bladder and urinary tract. Skip the canned cranberry sauce and easily whip up a batch of your own. Simply simmer fresh cranberries with a little orange juice and zest, sweeten with a natural sweetener, and top with mandarin oranges and chopped walnuts. You can have seconds of this, and thirds too!

What about the simple sweet potato? Often ignored until the holidays, when grandma baked a casserole laden with tons of brown sugar and marshmallows. Yuk! Sweet potato is a root veggie, and a rich source of antioxidants such as vitamin C and beta-carotene. Loaded with potassium like the banana, but with a delicious, edible skin that provides the health benefits of fiber, making the sweet potato a healthy holiday food. Try something different this year and cut them into wedges and roast them drizzled with olive oil and rosemary or your favorite fresh herbs. Sweet potatoes are also delicious mashed with buttermilk, added to a harvest squash soup, or baked and served simply like a baked white potato.

What about good old-fashioned green beans? While they may be one of the healthiest holiday foods out there, (and an excellent source of manganese, vitamins A, C, K, fiber, folate, iron and potassium), the traditional green bean casserole is high in calories and sodium. Save this delicious dish by making a lower-fat version with fat-free cream of mushroom soup and a heart-healthy butter substitute. For extra healthy flavor, cook some onions in olive oil first, add fresh mushrooms, and mix this into the recipe.

And finally, the turkey. This beloved bird is an excellent source of protein, and provides the least amount of fat per serving, compared to other meats, if you pass on the skin. And while you’re passing, try passing on the ham this year. Ham is loaded with fat and is high in sodium, so make it easier to pass on this holiday season by not serving it at all.

Remember during the holidays to think smart: Start out your day with a healthy breakfast like oatmeal, yoghurt and fresh fruit—that way you’re not famished when you arrive at the party. Eat plenty of fresh veggies, with a low-cal dip on the side. If you partake at the party, drink a healthy glass of wine, even a wine spritzer to make the beverage last longer, top it off with fresh citrus for added taste and flair. Feel confident with fresh breath at a party by brushing your teeth and flossing often—remember, dental plaque has been linked with cardiovascular disease, so keep ’em clean! Eat smaller portions, and don’t buy into the holiday guilt trip that can drag you down in spirit.

The holidays are a season of celebration and spending time with friends and family, so enjoy delicious foods and time with those you love! These are just a few ideas for making your holiday heart-healthy and delicious. The two can go hand in hand.

Here’s to happy holidays and to your heart health!

David Flores is a natural health researcher for Institute for Vibrant Living, a leading source for all-natural supplements, vitamins, and minerals for many health and nutrition challenges. To learn more about the products offered by the Institute for Vibrant Living visit http://www.ivlproducts.com

If you found this helpful you might like to visit http://www.theivl.org where you’ll find more free healthy living articles to help improve your health today.

August 1, 2016

Foods To Avoid With Diverticulitis

Although doctors are not exactly sure what causes diverticulitis, testing suggests a diet low in fiber does play a significant role in the process. Without the proper amount of fiber, the colon has to work much harder to push the stool forward. When this occurs consistently, the colon may suffer damage and weak points along the colon.

The irony of this painful condition is that foods you normally associate with good health are some of the foods you need to avoid. Everyone knows that a major part of any healthy diet consists of foods high in fiber. Fiber keeps your digestive system in nice working order.

Fiber allows for normal, regular and consistent bowel movements which eliminates waste that our bodies don’t need. Fiber also does many other wonderful things for our system, which is beyond the scope of this article.

Avoid like the plague: nuts and seeds! Anything with a husk in particular (sesame seeds, etc) should be avoided. Simply, these will re-irritate your colon lining and bring about the development of diverticula.

Corn is another food (any kind of corn products, popcorn, even corn flour and tortillas) to avoid if at all possible. Chili peppers and other spicy foods are also known to be very bad for diverticulitis sufferers.

Generally the suggested diverticulitis diet is low fiber and liquid diet. This will ensure that your colon and digestive system get the adequate rest which helps you to heal. You can expect improvements in a few days once you start taking the correct diet. Many people become stressed in this condition and it may include you also.

Just like we don’t all eat the same kinds of food in life, naturally, diverticulitis foods to avoid will not all be the same in each case. The causes stem from our bad eating habits and the poor nutrition as well as toxins that result from them to begin with. If you haven’t already I guessed its a good time to take an interest in health and nutrition.

The correct diet for diverticulitis is extremely important if you want to cut down or even eliminate any further attacks. While antibiotics will normally temporarily alleviate the often excruciating pain and discomfort, taking them over a long period of time can be almost as dangerous as the disease itself, not to mention the fact that your body will eventually grow immune to their effects.

As a result of this it is often necessary to go through a risky and invasive surgery which can result in a reduction in the quality of your life.

Most would agree that prevention is better than curing. So before this disease gets inside your gut, considering our hard economic times, we must guard our health and prepare for action. Being solely attributed to a lack of dietary fibers, the right choice of food is probably the best solution and answer.

Diverticulitis is a common digestive problem. It is a gastro-intestinal disorder, which is characterized by the inflammation of pouches called diverticula on the outside of the colon.

It is a painful condition which is creating problems for many people. This condition affects millions of people worldwide each year, expecially in industrialized nations, where the average diet is high in refined carbohydrates and low in fiber.

Usually, these pouches form in the large intestine, although they can be seen anywhere in the digestive tract. Often diverticulosis doesn’t cause any symptoms beyond a mild abdominal pain. If food lodges in one of these pouches, and gets infected it causes a more serious condition called diverticulitis.

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July 19, 2016

Macrobiotics, Yin and Yang Foods

The natural health researchers at Institute for Vibrant Living (IVL) have investigated the health trend of macrobiotics. Here is their report:

The word “macrobiotics” is derived from the Greek language and means “long life.” It is an approach to wellness based on the consumption of “yin” and “yang” foods that are nutritionally and energetically balanced.

Faithful followers of a macrobiotic diet believe that foods work in harmony to realign natural energies in the body, promoting health and wellness.

Generally, this diet is low in fat and high in fiber, with an emphasis on seasonal and organic fruits and vegetables, whole grains, vegetable proteins, and limited meats.

Yin Foods and Yang Foods

There are four elements that determine whether a food is Yin or Yang:

How quickly the food grows and whether it grows up (above ground) or down (below ground).
Whether the food was grown in a northern or southern climate.
The sodium or potassium content of the food.
Whether the food has a hot, cold or neutral effect on the body.

Yin foods are rich in potassium, considered to be cool and nourishing to the body and typically grow above the soil.

Cool or cold foods are often:

White or green in color
Lower in calories
Served raw, steamed or boiled
Fruits
Vegetables
Legumes
Shellfish

Yang foods are higher in sodium, considered to be warm and drying to the body, and typically grow below the soil.

Warm or hot foods are often:

Red, yellow or orange in color
Higher in calories and cooked in oil
Most meats, some fish
Tomatoes
Peppers
Alcoholic beverages

Plain Foods (or foods that have a neutral effect on the body) include:

Rice
Pasta
Vegetable
Legumes
Potatoes
White sugar
Honey

Devotees of Macrobiotics believe you must eat “cool or cold” foods when it is hot, and “hot” foods when it is cold.

The Five-Element Theory

In addition to yin and yang, there are five earth elements associated with qualities of food which must also be balanced, and the healthiest meal encompasses all five.

Fire corresponds with bitter foods and expansive energy such as sadness and joy. This element is said to affect the heart and small intestine.
Earth corresponds with sweet foods and downward energy such as worry and fulfillment. Earth is said to affect the spleen and stomach.
Metal corresponds with pungent foods and contracted energy such as grief and hope. Metal is said to have an effect on the lungs and large intestine.
Water corresponds with salty foods and floating energy like fear and will. The kidney and bladderare affected by this element.
Wood corresponds with sour foods and upward energy such as anger and kindness. The liver and gall bladderare affected by wood.

According to the five-element theory, if there is a physical problem in a particular area of the body, you must consume more foods of the corresponding element in order to restore health and balance.

The macrobiotic philosophy aims for harmony and wellness within the body. Those who follow this diet strive for variety in every meal to ensure that a wide range of nutrients are consumed for balance and enjoyment!

And for those who are looking at alternative healthy diets, yet are struggling to get their 5 daily recommended servings of fruits and vegetables, the Institute for Vibrant Living has formulated a new category of whole superfood supplements.

Just 1 tbsp. of these finely-milled powders mixed with 6-8 oz. of liquid will provide the equivalent of 5 daily recommended servings of vegetables and fruits. To learn more, visit IVLProducts.com and search: All Day Energy Greens & Go Ruby Go.

If you found this helpful you might like to visit http://www.theivl.org where you’ll find more free healthy living articles to help improve your health today.

July 2, 2016

Brain Food Diet

Much of a brain cell’s structure is made up of what are called “healthy fats”. The most important of these are the Omega-3 fatty acids. As your brain repairs itself and grows new neurons, it needs an abundant supply of Omega-3s from your diet.

The brain is the largest user of oxygen of all the different organs so any change in blood flow to the brain quickly effects its ability to function. Reducing fats is important in keeping those arteries free. In fact, researchers have noted that reduced blood flow is a contributing factor in cognitive decline in older people. Protecting your blood supply to the brain is critical in keeping function longer as you age.

Fish, for example, especially salt-water fish, is a good source of iodine. Before iodine was routinely added to salt, many people who lived inland lacked this mineral in their diets. This often caused a condition called goiter, where the thyroid gland enlarges and production of the thyroid hormone, thyroxine, decreases. Thyroxine is necessary for proper mental function. When a person who suffered from iodine deficiency ate fish, the thyroid was stimulated into producing more of the essential hormone. The person usually became alert and able to think clearly.

Vitamins and minerals are the building blocks of your brain. The brain needs a sufficient amount of Vitamins C, B12 and B6. Citrus fruits and cranberries are rich in Vitamin C. Vitamin B6 can be found in ready-to-eat cereals, potatoes and beans such as garbanzos. Vitamin B12 is especially important because it keeps nerve cells healthy and active. Liver, beef and seafood such as mollusks provide a healthy dose of Vitamin b12.

This is the most important thing for a person to be able to have a sensible and in the right frame of mind. The relativity is very great that we should always think twice about the food that we are going to eat. If you do not know or does not have an inkling of that kind of food that you should eat, I will give you some advice that would surely become an eye opener to you. So, here is the list of food that you should eat and put together in your menu.

Fats are not totally villains, they are actually good guys when it comes to your brain. They are especially important and useful to Neurons. Fats made up about 33% of your brain. And we are talking here about good fats – fatty acids which your brain needs to perform complex, intricate functions properly.

Wild Salmon – Fish has long been known to be a great brain food choice. Wild salmon is probably the best choice of all because it is one of the best sources of Essential Fatty Acids, particularly Omega-3 without the contamination found in many species of deep sea fish. Some farm raised salmon is beneficial depending on the source but you really need to be careful. Other good seafood choices are sardines and smelts, both small fish with small livers that limit the amounts of mercury they can store.

Your brain food supplements should consist of fish, which is rich in DHA-omega-3 fatty acids that are very essential for the brain synapses and insufficient or lack of this nutrient hampers the intellect and can cause the onset of Dementia. And strict vegetarians can consume pumpkin seeds, flax seeds or walnuts that also contain omega-3 fatty acids. Eggs contain choline that is supposedly good for improving your memory.

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June 26, 2016

The Food Theme Diet

This is a very interesting diet concept that I think may work for many people. It is known as the “food theme” diet and allows you to eat the foods you like, while losing a good amount of weight naturally. The diet is centered on eating less overall rather than eating the healthiest and natural foods you can find, although this does help as well.

The basic concept of the diet is to choose a theme of food and to stick to that particular theme for a day. For example if you choose a theme of lemon, you should only eat foods with lemon in them for that day. Why? The concept behind this new diet is actually quite simple. Many people eat a lot because they are not completely full, even if they are not hungry. The body naturally likes to eat many different types of foods. This is one of the main causes of overeating. Even though you have eaten enough of a certain type of food and are no longer hungry, you still want to eat more of a different type of food. This new diet forces you to stick to a certain group of foods so that you cannot eat different types of foods and thus, you eat less and lose weight. This diet has been tried in many scientific case studies and has proven to be effective.

Now, if you choose this diet, just because you eat less, you still have to be aware of what you are eating and keep track of the amount of calories you are consuming daily. If you choose food categories such as “chocolate” or “cake”, this diet is obviously not going to be effective.

The Bottom Line of this Diet : Choose healthy foods that you like to eat as your daily “food theme” and make sure that you alternate your theme daily to get some variety in your diet. If you choose the same food group day after day, the diet will get very bland and mundane, and chances are you will not continue with it and it will not help you lose weight. Also, every now and then, you may want to take a break from your diet to eat some desert or a somewhat unhealthy food, but still try to make it correlate with your theme for the day. For example, on a day when you want to eat pizza, make your food theme “tomatoes”.

Weight Loss Information website

Top 7 Foods For Better Sleep

Because of stressful and busy life, many people get difficult to fall asleep and even keep tossing and turning in bed night after night. This leads to lack of sleep, causing to many health problems such as fatigue, depression, obesity, stroke and memory loss. There are some ways that can help to promote your sleep and eating a healthy diet is one of them.

Following are top foods that you should add to your diet to get a better night’s sleep.

1. Cherries

Cherries are an excellent source of melatonin which controls your body’s internal clock to regulate sleep. Therefore, these fruits can work wonders for people with chronic insomnia. Both frozen and dried cherries can also promote sleep like fresh cherries. So you can eat them an hour before bedtime to get a good night’s sleep.

2. Bananas

Bananas contain potassium and magnesium, which are natural muscle relaxants. These creamy-fleshed fruits are also loaded with tryptophan that converts to serotonin and melatonin, the brain’s key calming hormones. You can blend one banana with one cup of milk to make a tasty smoothie and drink before bedtime to fall asleep at night.

3. Cereals

Having a low-sugar, whole-grain cereal is another way to catch your zzz’s. This healthy snack is high in carbohydrate, increasing the availability of tryptophan in the bloodstream and increasing the sleep-inducing effects.

4. Sweet potatoes

Sweet potatoes don’t spike your blood sugar too high and can even help eliminate acids that block tryptophan. Moreover, these root vegetables contain muscle-relaxant potassium and sleep-promoting complex carbohydrates. So you can make mashed potatoes with low-fat milk for a healthy sleep-inducing meal.

5. Turkey

Tryptophan promotes a restful, deep sleep and turkey is a great source of this amino acid. It helps your brains make melatonin, which is a supplemental sleep aid, and serotonin, which is necessary for sleep and relaxation.

6. Peanuts and peanut butter

Both peanuts and peanut butter are food choices that you should consider for better sleep. They are high in niacin, a nutrient that helps to increase the release of serotonin in the system.

7. Chamomile tea

Chamomile tea has many health benefits and promoting sleep is one of them. It is a staple of bedtime tea blends because of its mild sedating effect, which makes it the perfect natural antidote for your restless mind and body.

Related articles:

Tips To Stop Oversleeping

What to Eat for Better Sleep

Top 5 Apps For Better Sleep

Top 5 Gadgets For Better Sleep

I have been working as a doctor of a general hospital since February 1998. In addition, I am a full time writer and specialize in weight loss related issues. I also write for a number of different websites on the Internet.

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June 11, 2016

Top 5 Healthiest Foods Ever

As people become more aware of the links between diet and health, more and more people are wanting to change their diet so they can lower cholesterol, lower blood pressure, lose weight, and increase their general health. But which foods are the healthiest? Which foods should you be adding to the grocery cart as you try to improve your diet?

1. Salmon. To gain the most benefits, fresh wild salmon is preferred, though canned wild salmon and fresh farm-raised salmon are also good choices. Salmon is packed with Omega 3 fatty acids, which can improve brain function as well as lower cholesterol levels. The American Heart Association recommends two servings of fish a week – it’s easy to make canned wild salmon cakes one day, and grilled or pan-seared wild salmon another day later in the week. Your brain and heart will thank you for it!

2. Olive Oil. Extra Virgin Olive Oil is the least processed of the varieties of olive oil, and has the most documented benefits, though all olive oils contain healthy fats. The anti-oxidants in olive oil are good for the health of your heart and improve cholesterol levels. Use olive oil in your salad dressings, drizzle over vegetables before roasting, dunk a crusty piece of bread in it, and cook with it in place of vegetable or corn oils. Fat carries flavor, so toss your pasta with a bit of olive oil after cooking, rather than butter or margarine, and enjoy a wonderful taste – plus, new research is showing you could be lowering your risk for cancer and diabetes.

3. Soy. Soy beans are filled with protein – the only vegetable source of all the necessary amino acids, and studies have shown that soy protein is good for your heart. Naturally filled with calcium, omega 3 fatty acids, B-vitamins, iron, and fiber, soy protein packs a nutritional wallop. Soy protein is available in a myriad of forms – soymilk and tofu are the most well known, but steamed edamame (soybean pods) are a delicious snack, and you can find many other products enriched with soy protein. Soy protein can mimic estrogen, which can lower your risk of breast cancer, but if you are participating in bioidentical hormone replacement therapy, talk with your doctor before adding a lot of soy protein to your diet. Some health experts have questioned if Genetically Modified (GMO) soybeans are as healthy as non-GMO soy, so consider purchasing soy products that specify they are non-GMO.

4. Leafy Greens. Dark leafy greens such as spinach, kale, beet greens, chard, and bok choy are filled with vitamins and minerals. If you are worried about getting enough calcium for the health of your bones, dark leafy greens are a great source for calcium. Eat them raw in salads, sautéed with olive oil and garlic, or cooked in a soup or stir-fry – these delicious greens are great sources of vitamins A and C, iron, and fiber.

5. Berries. Whether you’re talking about blueberries, raspberries, strawberries, cranberries, or acai berries, they are all rich in vitamins, good for cardiovascular health, and can help with weight loss. In addition to their anti-oxidant properties, blueberries contain a compound called anthocyanin, shown to slow aging processes in the brain. Whether you serve them raw or cooked, berries contain significant amounts of vitamin C, folic acid, fiber, and are low in calories and high in flavor!

If you enjoyed this article, please feel free to post it to your site or blog and forward this link to your friends. Have a great day!

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June 10, 2016

Fibrous Foods for Good Digestion

Having a high fiber diet leads to staying healthy and being strong. Therefore, it is important to realize that you should be eating fibrous foods. This will lead to good digestion, bowel health, and nutritional health. On average; kids, teens, and adults in America have a low fiber diet. It is now time to step up and turn our lives in to high fiber happy diets.

There are several different foods that all contain fiber, but is it enough? Nutritionists recommend that men have a daily amount of 30 – 38 grams of fiber and women 21 – 25 grams! This is indeed a lot of fiber. Luckily there are lots of great foods out there that can help you fill this goal in order to stay healthy.

If your doctor has told you that you need to improve your fiber diet as soon as possible then all types of legumes are a great start. Not many have heard about some of the several high fiber legumes such as the cranberry bean or chickpea. The cranberry bean has a stunning 13 grams of fiber with a bonus of 17 grams of protein! The chickpea has the same amount of fiber, but less protein by volume. Legumes are a great way to start a good digestion and healthy living.

You may have heard that bran is a great way to gain fiber. This is true, however it tends to be bland and requires other fruits to make delicious. Have no fear because now there is the Fiber One (R) brand – which carries with it the highest fiber content of any cereal on the market- among other fibrous cereals on the market, which has a variety of delicious flavors that are all filled with fiber. Its a great way to start out the day.

Next in line are your vegetables. Two common vegetables that are enriched with lots of fiber are artichokes and Brussels sprouts. An average sized artichoke contains 6.5 grams of fiber. A cup of artichoke hearts, a delicious appetizer, contains a whopping 14 grams of fiber. A delicious Belgian vegetable called the Brussels sprouts contains about 7 grams in serving of 60 calories worth! Something so small has so much fiber. Vegetables are also an important part of your daily meal so you take out two birds with one stone to a happy and health life.

Lastly are fruits. There are tons of different fruits out there with a good amount of fiber. However a popular fruit that is hitting the U.S. markets is the Asian pear. This pear has an amazing 10 grams of fiber and lots of other delicious nutrients. Having one of these every day is an excellent idea.

Remember, a high fiber diet leads to a healthy living and proper gastrointestinal health. It promotes good digestion, bowel health, and nutritional benefits. It is important for us to start turning our low fiber diet lives into high fiber ones.

Remember to include fiber in your diet. It promotes an even flow of the bowels and comfortable, complication free digestion. If constipation or bowel movement problems persist contact a gastroenterologist.

June 8, 2016

Nine Wrinkle Fighting Foods

A proper diet can help us maintain a healthy lifestyle. If you don’t want to have creases on your face or your skin, you should know what wrinkle fighting foods are good to eat. Here are nine examples.

1. Spinach and other green leafy vegetables are good because it contains lutein that helps give the skin its essential antioxidant mechanism by maintaining skin hydration and elasticity. Ideally, you should eat about 10mg of this daily which is about 4oz of this vegetable.

2. Beans are another because they are rich in antioxidants. Among the different kinds, red beans are the best because it contains the highest number of antioxidants that helps replace deteriorated collagen of the skin.

3. Tomatoes are another because just like beans they have antioxidants and also lycopene. A substance that reduces the risk of developing cancer and happens to be more powerful than Vitamin E supplements which are used to help the skin stay healthy. The best part about eating tomatoes is that you can eat this together with pasta, salad or a sandwich.

4. Aside from vegetables, turkey helps prevent wrinkles because it is rich in Vitamin B. It also has protein that slows the process in the skin known as cross-linking. So don’t wait until Thanksgiving to add this to your diet.

5. Goji berries are rich in Vitamin C that will help fight free radicals that damage the skin. Believe it or not, they contain 500 times more Vitamin C per ounce than what you get from oranges. It also has antioxidants such as vitamin B1, B2, B6 and E as well as linoleic acid, an essential fat that plumps up the skin making it look smoother and younger.

6. Flaxseed is rich in Omega 3 and 6 fatty acids. You can mix this with other dishes like cookies and bread. The more you eat, the plumper your skin cells will be thus hiding away those wrinkles.

7. Beetroot is another vegetable that can help prevent wrinkles as it is low in calories and high in fiber. It also contains antioxidants and a pigment called anthocyanins that are known to support collagen production in the skin. You can cook this in a variety of ways such as curried, boiled, roasted and pickled.

8. Many of us see chocolates simply as a delightful snack or as a dessert. But few of us know that this contains polyphenol, a substance that rids the body of the active oxygen that causes aging. Not only that, it can also protect against UV damage which is also one of the causes of skin aging.

9. Salmon just like flaxseed contains Omega 3 fatty acids which reduce inflammation and helps lubricate the skin.

There are other things we can eat aside from the 9 examples mentioned to prevent wrinkles from happening. You should consult with your doctor or do some research on your own so you will know how to plan your diet.

Aside from eating, you shouldn’t forget to exercise regularly and drink lots of water so your skin remains flexible and hydrated at all times. You shouldn’t drink or smoke as this also helps the skin stay young and wrinkle free.

There are wrinkle fighting foods around. Know what they are and then get these items from the grocery store.

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