Gender of Bell Peppers !!

Gender of Bell Peppers !!
*******************
Did you know you can check the gender of bell peppers? Turn them over...the ones with four bumps are female and those with three bumps are male.
The female peppers are full of seeds, but sweeter and better for eating raw and the males are better for cooking.
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How to make tasty grilled apple crisp

"Grilled" Apple Crisp

Yield: 8 Servings
21 oz pie filling,apple or cherry
1/3 c sugar,brown,packed
1/2 t cinnamon
1/4 t nutmeg
2 T lemon juice
1/2 pk cake mix,yellow (18.5 oz)
-approx.,2 cups
1/2 c butter (or margarine),cut in
-this,Slices
1 whipped topping (or ice
-cream)
1. Spray 9-inch baking pan with PAM. Pour pie filling into 9-inch
baking pan. Sprinkle with brown sugar, cinnamon, nutmeg, and lemon
juice. Sprinkle cake mix over pie filling to cover. Dot with butter
slices.
2. Preheat grill on medium for 10 minutes, then turn left side of
grill off and invert a baking pan on left cooking grid. Place baking
pan on inverted pan. Close lid and bake 55-65 minutes, or until
browned and bubbly.
3. Let stand until warm. Serve topped with whipped topping or ice
cream.

20 Natural Pain Killers

• 1 - Ginger! (muscle pain)
• 2 - Apple Cider Vinegar! (heartburn)
• 3 - Clove! (toothache)
• 4 - Garlic! (earache)
• 5 - Cherries! (headache / joint pain)
• 6 - Fish! (stomach pain)

also this list of foods have the same properties

• Grapes (back pain)
• Yogurt (prevents PMS)
• Oats (Endrometrial)
• Salt (foot pain)
• Pineapple (digestive upsets)
• Peppermint (muscle pain)

• Turmeric (chronic pain)
• Flax Seed (breast pain / soreness)
• Horseradish (sinus)
• Tomato Juice (leg cramps)
• Blueberries (bladder infections)
• Honey (mouth sores)
• Water (injuries)
• Coffee (migraines)

 

FAT BURNING SECRETS ... Proven Fat Burning Tips Revealed

Tired of hiding your muffin top under layers of clothing? You are not alone. About onethird
of American adults are overweight. Now is the time to transform your soft, flabby
body into the toned, sexy physique of your dreams. Forget yo-yo diets and easy weight
loss promises that leave you feeling like a fat failure. It is possible to have a lean, traffic
stopping body you can’t wait to show off. You’ve stumbled upon the fat burning secrets
television gurus don’t want you to know about. Get ready to throw your fat clothes away
for good.
It’s vital to know how fat is deposited in the body, so you have an understanding of how
to make the body lose it. Your body needs food to acquire the necessary energy to
function and feed its cells. The calories in food have energy commonly referred to as
calories. The more calories the food contains the more fuel the body can acquire from it.
In order to use the foods energy, your body must first digest the food. The process of
digestion causes the body to burn some old energy to get the new energy from the food.
The more difficult it is to digest the food, the more energy/calories are burned.
The body's fuel is categorized as protein, carbohydrates or fats. This fuel nourishes the
body and keeps the body functioning. The left over calories are eventually stored in the
fat cells. Your body uses a part of the foods fuel for nutrition. The excess fuel is
eventually stored up as fat in the “fat cells” of your body, around the kidneys and liver.
Fat cells are often deposited in the chest, hips and waist region. As the cells become
bigger, your physique acquires a doughy look. The body has a limited number of fat
cells, and there is only so much fat these cells can store. Once the threshold is reached,
fat begins to accumulate in the muscle lining of your arms and thighs, creating unsightly,
flabby limbs.

SECRET #1: EAT FAT BURNING FOODS

All foods can cause fat creation, but certain foods actually help burn fat. Some foods
have minerals or vitamins that raise metabolism and act as virtual fat burners. There are
negative calorie foods with low calories that burn extra calories during digestion. Other
foods, even eaten in small quantities, deliver a feeling of fullness with very little calories.
Sticking to the right whole foods will drastically reduce the fat profile of your body.
By eating these fat burning foods at the right time, in the correct amount, the body fat
profile starts to reduce. Add in foods that lower the likelihood of fat depositing in your
body for an extra boost. Here is a list of everyday foods that double as secret fat
burners.

Poultry

Poultry such as chicken has special assets that increase the body’s metabolic rate,
helping you melt extra fat away. Chicken is low in fat and carbohydrates with a good
protein profile. Proteins require a lot of energy to digest, and more energy for proteins
to be stored as fat. It is also a great source of iron, zinc, and niacin. For best results,
remove the skin from poultry before eating to avoid excess fat.

Salmon & Tuna

Salmon and tuna are good sources of protein that provides the body with healthy fats
from omega-3 and omega-6 fatty acids. Both meaty fish, while satisfying, are also low in
calories and unhealthy saturated fat. Eating salmon positively effects leptin, the
hormone responsible for burning and storing calories. High leptin levels cause the body
to store fat. Salmon and tuna reduce leptin, giving your metabolism the boost it needs
to burn calories.

Other Lean Protein

As with other proteins, research has shown the thermic effect of protein is the most of
all the macronutrients. Protein require approximately 30% of its’ calories for digestion
and processing. Lean proteins also suppress the appetite reducing the tendency to
overeat. Though poultry has a lower fat profile, lean red meats such as top round, lean
sirloin, game and other white meat have a place in a fat burning diet.

Citrus Fruits

Citrus fruit hikes up the metabolism while supplying a big dose of vitamin C, a chemical
used in the process of fat burning. Citrus fruits are ranked as the best fat burning foods
you can eat. Oranges, grapefruit, apples and even tomatoes share these fat burning
qualities. With the large variety, mix several varieties to for different flavors and taste.
Citrus fruit effectively burns fat around the hips and waist.

Apples

An apple a day keeps the fat away. Apples contain a substance called pectin that
restricts the cells from absorbing fat and assists water absorption from food. This also
helps push fat deposits from the body. The antioxidants in apples may also reduce
excess belly fat from metabolic syndrome. Apples have a high level of soluble fiber that
helps you control hunger pain.

Berries

Strawberries, blueberries, raspberries, blackberries, cherries – take your pick. Fruits as a
whole are packed with vitamins and minerals. They are low on calories and high in water
compared to refined foods. Excellent sources of fiber, berries boost the metabolism,
breaking down food and fats. Naturally sweet and delicious, a handful of berries will
keep you feeling fuller longer and help eliminate the craving for sugary glasses of
artificially flavored, empty calories.

Oatmeal

A large portion of oats calorie profile is soluble fiber. Soluble fiber helps control blood
sugar and helps you feel fuller longer. Oatmeal also lowers the risk of heart disease and
lowering cholesterol. Choose old fashioned or steel cut oatmeal and eat with fresh fruit.
Make sure to monitor your serving sizes during diet phases carefully.

Vegetables

Most vegetables (except for potatoes, yams and sweet potatoes) maintain low calories,
yet contain essential vitamins and minerals that improve the body's metabolism. Veggies
such as spinach, broccoli, cabbage, carrots and artichokes contain no fat and very low
carbohydrate levels. In fact, they aid in fat burning since your body uses more calories
to digest vegetables than they produce. The extra calories needed to break down food
are taken from body fat reserves. For example, one serving of Brussels sprouts has 50
calories, but the body needs 75 calories to digest. That’s 25 calories of body fat burned
just for eating your Brussels sprouts.

Beans

Beans are not only full of minerals; they are also low in calories and rich in amino acids.
The amino acids in lentils help decrease body fat while helping build muscles, and
maintain stable blood sugar. In addition, they are excellent sources of dietary fiber
keeping you satiated longer, reducing the urge to overeat.

Eggs

Eggs, one of the most nutrient dense foods, are a natural superfood. Their high levels of
protein rev up the metabolism and help you burn fat. Eggs are hands down one of the
best fat burning foods. Among other protein foods, eggs have the most abundant mix of
essential amino acids. Despite having low calories, they are packed with vitamin D,
vitamin B12, choline and selenium. It’s been proven eggs don’t contribute to bad
cholesterol, but does improve the good cholesterol needed for a healthy body. Eggs have
all the nutrients crucial for good health.

Almonds & Walnuts

Almond and walnuts are excellent sources of the healthy fats needed for the smooth
functioning of the body’s cell structure. Just an ounce of almonds has 12% of the daily
protein allowance and contains calcium and folic acid. Plus, the form of vitamin E in
walnuts is especially beneficial. A handful of nuts is a tasty, crunchy snack to satisfy your
hunger pains.

Pine Nuts

According to scientist, pine nuts contain an abundance of healthy fatty acids. These fatty
acids help eliminate fat accumulation in the abdominals. Pine nuts also increase satiety
level hormones along with the benefits of fat reduction.

SECRET #2: ADD FAT BOOSTERS TO YOUR DIET

Eating the right food will kick your metabolism into high gear and help you burn
unwanted fat. Combine fat burning foods with these fat boosters to push your
metabolism into overdrive.

Mustard

Tiny mustard seeds are packed with nutrition including: the amino acid tryptophan,
omega 3 fatty acids, selenium, phosphorus, manganese, magnesium, calcium, iron,
niacin and zinc. They even have a bit of protein and fiber. The spicy Asian and Mexican
varieties temporarily speed up the metabolism like ephedrine or caffeine in a safe,
natural way. Adding spicy mustard delivers zest to your food and a nice fat loss boost.

Onions

Onions are aromatic, flavorful and low in calories. But, onions can also aid in weight loss.
They are a source of a nutrient called chromium. Chromium is said to improve insulin
and maintain stable blood sugar. So, onions help stop blood sugar crashes and the
resulting case of the munchies.

Coconut Oil

Coconuts boost the body's energy. Unlike margarine or shortening, coconut oil is full of
medium chain fatty acids used as an immediate supply of fuel. Use coconut oil in your
cooking to speed metabolism improve thyroid functioning and amplify fat burning.

Hot Peppers

The chemicals that give hot peppers their spice safely speeds up the heart rate. Some
people are able to burn up to 1,000 more calories every day from eating peppers. Spicy
foods like chilies and peppers trigger your body to burn fat. For their flavor and fat
burning properties, hot peppers are one of the best diet foods.

Green Tea

Green tea significantly reduces total fat in the waist and skin areas. Green tea has the
catechins, proven to raise your resting metabolic rate. That means you keep burning fat
longer, turning the body into a well-oiled fat burning machine. It has also been shown,
the catechins interact with the caffeine in green tea. A perfect substitute for coffee,
green tea is high in antioxidants making it a natural stimulate.

SECRET #3 INCREASE WATER INTAKE

Drinking more water helps the body reduce fat deposits. The kidneys do not function
correctly without enough water intake. If they don’t work properly, some of the load is
discarder to the liver. If the liver is doing the kidney’s work, it can’t concentrate on its’
main job of metabolizing fat. More fat will remain in the body and fat burning stops. So
drink the right amount of water improves metabolism and keeps your fat burning at full
capacity. Water also flushes out toxins and improves the body’s ability to stay healthy.

SECRET #4 – BUILD MUSCLES

Muscle keeps you metabolism active and burning calories. Adding muscle improves your
body fat composition ratio. Muscles are an active tissue that continually renews itself so
it always needs calories. While normal cardio burns fat only during the exercise, weight
training builds muscle ensuring body fat continues to burn throughout the day. The main
source of energy for muscles is fat. So, even when relaxing or sleeping, you continue to
burn calories. The more muscle mass on your frame the more positive effect on your
metabolism. To avoid your metabolism from getting sluggish and packing on fat it is
important to do weight resistant exercises to build muscle.

CONCLUSION

Now you have the secrets to a beautiful toned body in the palm of your hands. The only
thing standing in the way of a lean sexy physique is you. Adopt these fat burning secrets
into your lifestyle and you will see results in a matter of weeks. The right diet plan will
show you how to combine the fat burning foods to keep your body melting away the
flab. There are countless delicious recipes to make the switch painless. Add a weight
lifting exercise regime and you will sculpt your body into an object of desire. Don’t let
another day pass. The new you is ready to emerge.

Heart Diseases increase more in 2013 because of Oily Food

Yesterday we conduct a survey about how much people Heart diseases have and why they get heart disease so more than 40% peoples who are above 40 years old they have heart diseases and they all said they get heart diseases because of Oily food and they never do a single 10 minutes’ walk in a day so today I decide to share this news with you guys.

How to protect our self from Heart Diseases

Heart diseases comes because of Oily foods, not doing any kind of physical exercise and many other factors cause the heart diseases if you want to protect yourself from heart diseases then avoid oily foods and try your best to do 10 to 20 minutes’ walk on daily basis from this way you get your mind and body fresh exercise always make people healthy.

If you avoid oily foods and take exercise on daily basis you will protect yourself from heart diseases and you also protect from other diseases which are present in this world, always love yourself and always care yourself otherwise these oily foods and your unhealthy behavior will destroy your life.

Image Source: Whatisaheartattack.net
Comments are Welcome

CAUSE AND EFFECT - The Consequences of What We Take for Granted

CAUSE AND EFFECT - The Consequences of What We Take for Granted

EVERYONE should watch and share this short video. Please take just 5 minutes to watch, and share to help spread the message for those who take their lives for granted. One share and a few words is enough to make a difference, one person at a time. Created by Gus Serrano.

http://vimeo.com/videosbygus/causeandeffect


Following 3 characters as they perform seemingly harmless tasks of normal American life, see the tragic consequences behind buying consumer electronics, filling a car with gasoline, and eating meat--though found footage that is 100% real and, respectably, considered legal, not harshly prosecuted, and 'humane'.

This film was originally produced for a writing class, WRIT 1122 at the University of Denver, under the instruction of Professor Matthew Hill. The project involved 'remixing' media for a cause that has meaning to us--so we tackled 3, mixing found footage with our own forte of original and interesting narrative filmmaking. Shot on a Canon 60D in 50 & 60 fps at 720p, and edited in Sony Vegas 12.

Health benefits of Ginseng and side effects

The herb ginseng has been used for thousands of years to improve people’s overall health. Read on to learn more about the benefits that it can have for you.

Types of Ginseng

The term ginseng refers to the species within Panax, a genus of 11 species of slow growing perennial plants with fleshy roots, in the family Araliaceae. These plants grown in eastern Asia, typically in cooler climates. The two major species are American ginseng (grown in the Midwest of America and exported to China) and Asian ginseng. Ginseng is known to be an adaptogen – adaptogens are substances that help the body to restore itself to health and to work without side effects.
Siberian ginseng is actually not a ginseng at all. It is another adaptogenic herb with a woody root rather than a fleshy root. Unlike true ginsengs, it contains eleutherosides instead of ginsenosides.

Uses and Benefits of Ginseng

Ginseng can be used to improve the health of people recovering from illness. It increases a sense of wellbeing and stamina, and improves both mental and physical performance. Ginseng can be used to help with erectile dysfunction, hepatitis C, and symptoms relating to menopause, and can also be used for lowering blood glucose levels and controlling blood pressure.
Ginseng has been shown to reduce the levels of stress in both men and women. Those that take ginseng regularly are able to withstand higher amounts of physical and emotional stress.
The root of Asian ginseng contains several active substances called ginsenosides or panaxosides that are thought to be responsible for the medicinal effects of the herb. Asian ginseng is “warming” while American ginseng is “cooling”.
Because of its adaptogenic effects, it is widely used to lower cholesterol, increase energy and endurance, reduce fatigue and the effects of stress, and prevent infections. Ginseng is one of the most effective anti-aging supplements, with the capability of alleviating some major effects of aging such as degeneration of the blood system, and increasing mental and physical capacity.
Siberian ginseng is well known for its ability to fight fatigue and ward off colds and flu.

Recommended Dosage for Ginseng

Ginseng comes in a range of forms including tablets, capsules, softgel, powder, extracts, teas, and creams.
When choosing a ginseng supplement, look for one that is made with high quality ingredients, and that has been processed as little as possible. Ensure that the supplement has at least 7 percent ginsenosides. Start at the lower end of the dosage range and slowly increase your intake.

Potential Side Effects of Ginseng

Ginseng is usually a very well-tolerated herb when it is taken by mouth. The most common side effects are headaches and sleep and gastrointestinal problems. Be aware that ginseng can cause allergic reactions. With ginseng, the ability to concentrate may be decreased and blood sugar may decrease to abnormally low levels. Because ginseng has an estrogen-like effect, pregnant or breastfeeding women should not take it.
American and Asian ginsengs are stimulants and can cause nervousness or sleeplessness. Other reported side effects include high blood pressure, insomnia, restlessness, anxiety, euphoria, diarrhea, vomiting, headache, nosebleed, breast pain, and vaginal bleeding. Siberian ginseng can cause nervousness or restlessness in some people and, in rare cases, may cause diarrhea. This form of ginseng is not recommended for people with high blood pressure. If taken too close to bedtime, Siberian ginseng may cause insomnia.

Read more: http://www.naturaltherapypages.com.au/article/ginseng#ixzz2OWKubWXq

Nine foods you should never eat again

(NaturalNews) With so much misinformation out there about food and how it affects human health, making healthy food choices for you and your family can be difficult and confusing. There are a number of specific foods; however, that you will want to avoid in almost every circumstance because they provide virtually no health benefits while posing plenty of health risks. Here are nine foods you should never eat again if you care about preserving your long-term health:
1) White bread, refined flours. By definition, white bread and refined flours in general are toxic for your body because they have been stripped of virtually all vitamins, minerals, fiber, and other important nutrients. Because of this, the body does not know how to properly digest and assimilate these so-called foods, which can lead to health problems. Refined white flour has also been bleached with chlorine and brominated with bromide, two poisonous chemicals that have been linked to causing thyroid and organ damage. (http://drlwilson.com/ARTICLES/BREAD.htm)
2) Conventional frozen meals. Most conventionally-prepared frozen meals are loaded with preservatives, processed salt, hydrogenated oils and other artificial ingredients, not to mention the fact that most frozen meals have been heavily pre-cooked, rendering their nutrient content minimal at best (especially after getting microwaved again at home). With the exception of a few truly healthy frozen meal brands such as Amy’s and Organic Bistro, most frozen meals are little more than disease in a box, so avoid them in favor of fresh foods. (http://www.4us2be.com)
3) White rice. Like white bread, white rice has been stripped of most of its nutrients, and separated from the bran and germ, two natural components that make up rice in its brown form. Even so-called “fortified” white rice is nutritionally deficient, as the body still processes this refined food much differently than brown rice, which is absorbed more slowly and does not cause the same spike in blood sugar that white rice does. (http://globalnaturopath.com)
4) Microwaveable popcorn. This processed food is a favorite among moviegoers and regular snackers alike, but it is one of the unhealthiest foods you can eat. Practically every component of microwaveable popcorn, from the genetically-modified (GM) corn kernels to the processed salt and preservative chemicals used to enhance its flavor, is unhealthy and disease-promoting. On top of this, microwaveable popcorn contains a chemical known as diacetyl that can actually destroy your lungs. If you love popcorn, stick with organic kernels that you can pop yourself in a kettle and douse with healthy ingredients like coconut oil, grass-fed butter, and Himalayan pink salt. (http://www.naturalnews.com)
5) Cured meat products with nitrates, nitrites. Deli meats, summer sausage, hot dogs, bacon, and many other meats sold at the grocery store are often loaded with sodium nitrite and other chemical preservatives that have been linked to causing heart disease and cancer. If you eat meat, stick with uncured, nitrite and nitrate-free varieties, and preferably those that come from organic, grass-fed animals. (http://www.naturalnews.com/028824_processed_meat_heart_disease.html)
6) Most conventional protein, energy bars. By the way they are often marketed, it might seem as though protein and energy bars are a strong addition to a healthy diet. But more often than not, these meal replacements contain processed soy protein, refined sugar, hydrogenated fat, and other harmful additives that contribute to chronic illness. Not all protein and energy bars are bad, of course — Thunderbird Energetica, Organic Food Bar, Boku Superfood, Vega Sport, PROBAR, and Zing all make healthy protein and energy bars. Just be sure to read the ingredient labels and know what you are buying.
7) Margarine. Hidden in all sorts of processed foods, margarine, a hydrogenated trans-fat oil, is something you will want to avoid at all costs for your health. Contrary to popular belief, butter and saturated fats in general are not unhealthy, especially when they are derived from pastured animals that feed on grass rather than corn and soy. And if animal-based fats are not for you, stick with extra-virgin coconut oil or olive oil rather than margarine. (http://www.naturalnews.com/027865_saturated_fat_health.html)
8) Soy milk and soy-based meat substitutes. One of the biggest health frauds of modern times, the soy craze is a fad that you will want to skip. Besides the fact that nearly all non-organic soy ingredients are of GM origin, most soy additives are processed using a toxic chemical known as hexane, which is linked to causing birth defects, reproductive problems, and cancer. Soy that has not been fermented is also highly estrogenic, which can throw your natural hormone balance out of whack. (http://www.naturalnews.com/026303_soy_protein_hexane.html)
9) “Diet” anything. Many so-called “diet” products on the market today contains artificial sweeteners like aspartame (Equal) and sucralose (Splenda), both of which are linked to causing neurological damage, gastrointestinal problems, and endocrine disruption. Many diet products also contain added chemical flavoring agents to take the place of fat and other natural components that have been removed to artificially reduce calorie content. Instead, stick with whole foods that are as close to nature as possible, including high-fat foods grown the way nature intended, and your body will respond surprisingly well. (http://www.naturalnews.com)
Sources for this article include:
http://www.rd.com/slideshows/15-foods-you-should-never-buy-again/

Want to Have a Healthy Metabolism? Try to this Breakfast

illustration

A healthy metabolism is key to weight loss. If you want to increase metabolism, you better do not ever skip breakfast.

Healthy foods for breakfast could become fuel the body and filling glycogen to maintain blood sugar levels, increase energy and reduce hunger, thus creating a healthy metabolism throughout the day.

Here are some healthy breakfast menu which can increase the metabolic system, are as follows:

1. Egg white

Egg white is a food rich in protein, low in calories and low in fat, which can help boost energy and burn fat. Poached eggs are kind of protein source that will make a full stomach for a long time.

2. Banana

Bananas are a source of resistant starch, which is a byproduct of the conversion of some carbohydrates become energy, which can 'force' the body using fat to store energy, not carbohydrates.

3. High-fiber cereal and low fat milk

Quick breakfast of high-fiber cereal with low-fat milk provides complex carbohydrates for energy, fiber which make full, vitamin D to improve mood and increase metabolism.

Hopefully useful for you..
Thank you...

High fiber foods make healthy the heart

Healthy breakfast with whole wheat could
 help full longer and the healthier heart.

High-fiber diet is believed to be very beneficial for digestion, however the food is also good for heart health, especially because lowering cholesterol levels. Nurse practitioner at the Heart and Vascular Clinic at the University of Alabama Birmingham Jody Gilchrist said, a diet high in fiber from fruits, vegetables, whole grains, and beans have been researched can help to lowering cholesterol levels. "Almost all nutritionists say that a person needs at least 25 grams of fiber every day as part of a balanced diet," he said.

American Heart Association (AHA) recommends for every 1,000 calories eaten contain at least 14 grams of fiber that consists of 10 grams of soluble fiber. Soluble fiber that can make you full faster so you can help control the absorption of many foods that you can eat. Research shows that soluble fiber can also help lower bad cholesterol levels or LDL with way preventing the body to absorbs cholesterol from food.

Gilchrist said, foods with high soluble fiber among others oatmeal, nuts, grains, rice, wheat, oranges, strawberries, apple flesh.

Whereas insoluble fiber, more to role in helping to prevent constipation and maintain digestive tract keep healthy. Foods with a high insoluble fiber include wheat bread, whole grains, cabbage, beets, carrots, turnips, cauliflower and apple skin.

Today many processed foods high in fiber are found, however Gilchrist suggested that more careful again in choosing the products it. "You should be meticulous in reading the labels of products it, because many products that mentions containing oats or wheat, wheat actually contain which is very little, while the sugar content, sodium, and high in fat, such as muffins and waffles," said Gilchrist.

Another way to increase your fiber intake is with add the fiber supplements to beverages, cereal, yogurt, soups, and other foods. "However, please be sure to increase your fiber intake slowly and drink lots of water," he said.

Diet food news

Diet for Marathon Training. A nutritious and energy-packed diet for marathon training is vital to your training and race success. In order to maintain energy during your runs, and to assist with proper recovery, you will want to strategically plan your meals and snacks around your training schedule. For example:

 

* Eat a light snack one hour before your run, and eat something that provides energy and that will digest easily. Each body is different so one person’s best pre-run snack might not be the same as another person’s. Suggested pre-run snacks include a banana and ½ whole wheat bagel or an energy bar.
* Plan to bring something with you for your longer runs (or plant a snack at a certain mile-marker) – this snack should be another light and easily digested, energy-boosting snack. The best mid-run snacks are energy bars or energy gel packs. They are packed with energy-boosting carbohydrates and easy to consume.
* Your post-run meal or snack should replenish glycogen stores and help muscles recover. That means you need nutritious carbohydrates and a good source of protein. You should always eat within 30 minutes of your run. Suggested post-run snacks or meals include a protein shake and a bowl of old-fashioned oatmeal, or a sweet potato (or yam) and a dark green vegetable.
* Every meal should include complex carbohydrates to allow your body to store and maintain enough glycogen for your training. The best sources of complex carbohydrates include the items listed above as well as other fruits and veggies, brown rice, whole grain bread, quinoa, and whole grain pasta.

Your diet for marathon training should also be a balanced diet of carbohydrates, proteins and fats. Typically, a marathon runner’s daily total consumption should be comprised of 50-60% complex carbohydrates, 10-15% from protein and 15-25% from unsaturated fats. (This is a different combination than somebody trying to lose weight and working out less would consume).

In case you didn’t already know, unsaturated fats are actually a runner’s best source of energy. Complementing your diet for marathon training with the right amount of unsaturated fats allows your body to store complex carbs even longer, sustaining energy levels throughout your run.

Notice the very important characteristic of the carbohydrates is that they are complex carbohydrates, which are best for long-term “fuel” (energy). The best complex carb sources have already been listed above. Your best sources of protein include lean beef, grilled chicken, fish, eggs, cottage cheese, plain Greek yogurt, protein powders, peanut butter, nuts, and almonds. Many of these protein sources also contain the “good” unsaturated fats that you need.

Other considerations when planning your diet for marathon training include vitamins and minerals. Keep in mind that the B Vitamins are the catalysts for converting your food to energy. Vitamin C is ultra important as it maintains your immune system and supports connective tissue and bone strength, which will help prevent or heal injury, especially knee injuries. At the cellular level, the body requires Vitamin E to prevent cell damage that could occur from higher level of free radicals due to greater oxygen intake that marathon runners’ experience.

Along with the above listed vitamins, a diet for marathon training should include the following minerals: (1) Calcium for strong bones and enhanced muscle function, (2) Copper to support the blood vessels, the nervous system, and the immune system, (3) Iodine to assist with the transformation of food into energy, and (4) Magnesium supports muscle contractions and relaxation, produces and transports energy, and produces protein. These are the major mineral requirements; more are listed in the charts I refer you to below.

Finally, one of the most important items in your diet for marathon training is water! Your number one goal should be to maintain proper hydration; without it a runner can easily face muscle cramping, heat-related illnesses, and fatigue.  Try to consume your weight in ounces in water each day – for example, a 120 lb. person should drink 120 oz. of water each day!

In conclusion, your diet for marathon training should be a well-balanced strategic plan that not only includes carbs, protein and fats, but provides you with the right amounts of vitamins and minerals to provide you with sustained energy for even your longest runs, and optimal recovery from each work-out. And don’t forget the water to wash it all down and to keep your body working at its best.

Building a Sustainable Diet

Photo courtesy USDA
The new USDA Food Pyramid.Building a sustainable diet and exercise plan is the key to maintaining a consistent weight. This is not easy for many people. As described in the previous sections, the landscape is literally covered with calories, and exercise takes time and energy.
The first step to building a sustainable diet is to start counting the calories that you consume in a day 

so that you become conscious of two things:

• You need to understand exactly how many calories you are eating on a "normal" day.
• You need to realize where each calorie comes from -- you need to build a calorie database in your brain so that you know, whenever you eat something, just how many calories it is supplying.

In the United States, any food that you buy in the grocery store is required by the U.S. Food & Drug Administration to have a nutritional label with that food's calorie content. You can also look at a chart like this one to find out the number of calories in different foods. Any chain restaurant will supply you with nutrition information both at the store and on the Web (or you can see a Web site like this).
The second step is to figure out how many calories you need in a day. You can use the "12 calories per pound" rule, or you can get more precise by looking at the formulas in How Calories Work.
Pick your "ideal weight" -- the weight that you would like to maintain. Then calculate how many calories a day you can consume to maintain that weight.
The third step is to compare the two numbers -- You may be startled by the difference between the "number of calories you need" and "the number of calories that you take in" in a day. That is where the extra pounds are coming from.
The fourth step is to figure out how to bring the two numbers in line. What you will soon realize is that 1,600 or 1,800 or 2,000 calories per day just isn't that many. You have to watch and count everything you eat and drink every day and stick to your daily limit.
The fifth step might be to add exercise to the mix so that you can raise the number of calories you can consume per day. Online resources like this exercise calculator will show you how many calories different forms of exercise can burn. Burning 250 or 500 calories per day through exercise can make a big difference.

Food Combining Diet

The Food Combining Diet is based on the theory that different food groups can be digested optimally when eaten in certain combinations. The concept was introduced by Dr. William Howard Hay in the 1920s. Another similar theory was introduced by Gary Martin in the 1970s.

Proteins and starches should be eaten at separate meals and fruits should be eaten alone. Starches are best absorbed when eaten alone or with vegetables because the pH of the digestive tract is alkaline.

However, the digestion of proteins requires more acid and when proteins and starches are combined, the digestive environment is neither acid or alkaline for these groups of food to be well absorbed.

The Food Combining diet has been successful in Europe for many years. 

 

It is mostly directed towards weight loss, increasing your metabolic rate and facilitating the removal of toxins from the body. A wide variety of foods is allowed but the principles of combining food have to be followed.

Examples of foods that should not be combined are potatoes with meat or fish, bacon and eggs with bread. There are a lot of neutral foods that give you a wide range of choices and there are no forbidden foods.

The theory behind food combining is that you can easily digest carbohydrates and proteins if you eat them separately, the body will eliminate toxins better, the metabolic rate is increased and the body will store less fat.

A balanced diet plan combines food so as to provide an optimal supply of all the important nutrients. Fruits and vegetables are alkali forming foods, meat, game, fish, eggs or cheese are acid forming in their final end products in the body and the same is true for starches and carbohydrates. One of the major factors that contribute to weight gain is incomplete digestion of food. Incomplete food digestion can affect the nutrient absorption and result in fat and cholesterol build up in our bodies.

The food combining diet restricts the specific food you are eating at certain times in order to stimulate your metabolism to burn fat quickly.

Separating specific foods and consuming them in the right concentration and combination helps you digest them better and achieve fast weight loss.

Boost the immune system through the foods, about the ways, and the strategies

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In addition to doing vaccination, and getting used to wash hands to protect themselves from disease, "weapon" Another recommended by the experts is to consume healthy food. Nutritionists say a healthy food can help prevent the disease significantly.

Healthy foods can boost immunity thus increasing your ability to ward off infectious diseases such as flu or other health problems. Even, micronutrient deficiency can affect ability of the body to stay healthy, said Heather Mangieri, a spokeswoman for the Academy of Nutrition and Diet USA.

"The immune system is strong does not guarantee that your body can fight every flu attack, but at least can provide a strong defense. Good nutrition is very important for a body strong immune response," says Mangieri.

According to Mangieriwith consuming some important nutrients, we can improve the quality of immunity. Here are the nutrients along with types the natural foods to help boost immunity:

-Protein is an important part of your body defense system. The food that is a source of protein among other seafood, meat without fat, poultry, eggs, beans and peas, soy products, and nuts and seeds without salt additional.

-Vitamin A function to help prevent infection with keeping the skin and tissue in the mouth, gastric, lungs and intestines to stay healthy. These nutrients, Vitamin A many found in sweet potatoes, carrots, kale, spinach and red peppers. This vitamin can also help the body regulate the immune system.

-Vitamin C triggers the body to multiply production of antibodies. Orange, guava, strawberry and papaya are some foods rich in vitamin C.

-Vitamin E is an antioxidant that can give a boost to the immune system. Sources of vitamin E include sunflower seeds, almonds, hazelnuts, peanut butter or spinach.

- Zinc, a nutrient found in cow meat without fat, wheat, crab, wheat bran, sunflower seeds, peas, almonds, milk and tofu, are also believed can increase the immune system function.

This is ways to boost your Immune system naturally

    This the season for sniffles, sneezes and sore throats! We can’t do much about the toxins, bacteria and viruses that we’re exposed to – but we can strengthen and support our immune systems which will help prevent them from taking root and doing harm in the first place. Here are 15 ways you can boost your immune system naturally to help keep you healthy and feeling good!

1. Garlic

Garlic is one of nature’s most powerful immune boosters. It is a natural antimicrobial and unlike most antibiotics, garlic does not destroy the body’s normal flora. To unlock the healing powers of garlic, it must sit for 10 minutes after cutting. A sulfur-based compound called alliin and an enzyme called alliinase are separated in garlic’s cell structure when it is whole. Cutting garlic ruptures the cells and releases these elements, allowing them to come in contact and form a powerful new compound called alliicin. A favorite winter remedy and immunity enhancer containing garlic is Herbalist Rosemary Gladstar’s fire cider. You can also try combining garlic with lemon, ginger and cayenne for a warming immune boosting tea.

2. Catch some Zzz’s

Getting enough sleep keeps our immune systems primed and ready to fight off invaders. It is also the crucial time when our bodies restore and repair themselves. Shoot for 8 hours of good quality sleep a night and try taking a 20-minute catnap if you are falling short. I love these tips to help ensure a good night’s rest.

3. Emotional Well-Being/Stress Management

Depression, negative states of mind, grief and stress produce corticosteroids which depress immune function. By doing breathing exercises, meditating, practicing yoga or simply doing things you enjoy, you can help boost immunity, relieve tension and enhance physical and mental resilience. These meditation exercises calm the mind and have been proven to significantly strengthen immunity.

4. You Are What You Eat

Eating refined sugars and processed, packaged foods regularly makes it tough for your body to maintain a strong immune system. These foods lack essential vitamins and nutrients and make your body work overtime to process and digest foods that the human body wasn’t designed to eat. Try incorporating more whole foods (foods as close to their natural state as possible) into your diet, especially fresh, raw fruits and vegetables.

5. Go Green

Speaking of raw vegetables, dark leafy greens are loaded with phytonutrients. A recent study has also shown that green veggies are the source of a chemical signal that’s important for a fully functioning immune system. These chemical signals ensure that immune cells in the digestive tract and skin function properly. For a delicious way to drink your greens and get your morning off to a good start, check out this Green Goddess smoothie recipe from my friend and holistic health coach Emma Goodwin-Dasilva.

6. Elderberries

This immune boosting botanical is packed with antioxidants, vitamins and minerals and has a long history of use in traditional European medicine. Elderberry syrup has a long history of use in traditional European medicine and is so highly regarded that it has been called the “medicine chest of country people.”  This proven remedy is known to shorten the duration of colds to 3-4 days and is also effective against 10 different strains of the flu. Elderberry preparations are traditionally taken early enough to head off a massive viral invasion right from the start. We recently started making our own elderberry syrup which is easy to prepare and saves a lot of money.

7. H20

Drink plenty of pure filtered water to flush out any harmful toxins that your immune system would otherwise have to deal with. Remember, not all water is the same. Tap water is acidic and laden with chemicals. Bottled water is unfortunately not much better.  The EWG found that most bottled water is just tap water in a plastic bottle which leeches BPA (a potent hormone disrupter that has been associated with many health problems). The best water for your health is one that filters all harmful contaminants, helps to balance pH levels and gives you the added benefit of antioxidants. Save money and reduce exposure to chemicals in your water by getting a good quality water filter. Be sure to use a non-toxic bottle such as the ones made by Lifefactory.

8. Vitamin D

Research shows that vitamin D, which is made when our skin is exposed to sunlight, plays a vital role in activating white blood cells that protect the body from illnesses. The best way to optimize Vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun. Mushrooms are also an excellent source of vitamin D. Mycologist Paul Stamets discovered that you can naturally multiply their levels of vitamin D by exposing them to sunlight. Vitamin D-enriched mushrooms are best made from June until September and can be dried as the high vitamin D levels generated will last for more than a year! This is especially beneficial for people living in colder climates.

9. Get moving

Too little exercise can lead to a stagnant lymphatic system and weaken the immune system. Studies have shown that remaining active through regular exercising can help boost your immune system by increasing the amount of white blood cells in your body to help fight off any forms of illness. It is important to note that too much exercise or too vigorous exercise produces stress hormones called corticosteroids which can strain your body and depress immune function. Moderate exercise such as Tai Chi, Pilates, yoga, swimming and walking are good options for boosting immunity.

10. Vitamin C

This master immune booster helps immune cells mature, has an antihistamine effect, controls excess levels of the stress hormone cortisol which can suppress immunity and is antibacterial and antiviral. It works by increasing the production of antibodies and in particular, raises levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Because your body doesn’t produce or store vitamin C, it is important to include it in your diet. Papaya, bell peppers, strawberries, broccoli, pineapple, brussels sprouts, kiwi, oranges, cantaloupe and kale are all rich in vitamin C.

11. Zinc

This trace element is essential for cells of the immune system. A zinc deficiency affects the ability of T cells and other immune cells to function as they should. Nuts and seeds are a good vegetarian source of zinc. While it’s important to have sufficient zinc in your diet, too much can actually inhibit the function of the immune system.

12. Healthy Fats

Essential Fatty Acid’s (EFAs) are necessary fats that humans cannot synthesize, and must be obtained through diet. They boost the immune system and have also been shown to lessen inflammation and increase the activity of phagocytes, the white blood cells that eat up bacteria. Plant based foods rich in EFA’s include spinach, winter squash, avocado, broccoli, cauliflower, beans, nuts and seeds. Another way to get more omega-3 fatty acids in your diet is to add chia seed oil or flax seed oil to a smoothie. The Total EFA by Health From the Sun is a great vegetarian supplement available for adults and kids.

13. Balanced pH.

An alkaline body can prevent disease and is much healthier, as illnesses and infections mainly occur in an acidic body. Excesses of meat, dairy and refined sugars make your body more acidic (I could dedicate an entire post on the benefits of ditching meat and dairy altogether but I’ll save that one for another time). There is a lot of information on this subject. Learn more about naturally improving your pH balance here.

14. Coconut Water

Breastmilk aside, “Co-co” is my toddler’s favorite beverage. Interestingly enough, coconut water contains high amounts lauric acid, which is one of the compounds in breast milk that aids the body in fighting infection. Coconut water helps balance the ratio of good-to-bad bacteria in your digestive tract, is naturally antibacterial and antimicrobial which are both beneficial in fighting infections, warding off disease, and boosting your immune system.

14. Only eat what you need

Restricting calories may reduce levels of compounds in the body that depress your immune response. Overweight adults who reduced their daily calorie intake by nearly a third boosted their immune response by 50% according to a Tufts study published in the Journal of Gerontology. Those who cut calories by 10 percent had smaller improvements. The finding is intriguing because if restricting calories boosts immunity, it may be an indication that the aging process is slowed down in people who carefully control their diets. A weakened immune response is a well-known hallmark of aging with T-cells becoming less effective as we grow older.

15. Wash your hands

While washing your hands may not affect your immune system directly, it helps prevent infection and illnesses by reducing the amount of germs and bacteria your immune system has to fight. Keep nails short and wash hands frequently with good, old-fashioned hot water and chemical-free soap, especially after using the bathroom, changing diapers and before handling food. Ditch antibacterial soaps and sanitizers which are loaded with toxins that increase the risk of creating resistant bacteria and over-dry and crack the skin, making transmission of viruses that much easier. A few cloths sprinkled with drops of essential oils with antibacterial & antimicrobial properties such as lavender, cinnamon, clove, geranium, lemon, lime, orange, thyme and rosemary are good when on-the-go.

Strategies to boost your immune system for any trip

    We know stress affects the immune system in a negative way, and many times we hold up during stress only to let down on vacation and get sick. Use the following food strategies to boost your immune system for any trip:

1. Take Extra Vitamin C Before You Travel

Adding extra vitamin C to your diet two or three days before you leave for a trip helps your immune system fight viruses before they make you sick and helps breakdown stress hormones. It is best to double what you normally do. This can mean taking supplements or by eating the proper foods.

Foods packed with vitamin C include:

   -  Red bell peppers
   -  Strawberries
   -  Tomatoes
   -  Broccoli
   -  Citrus
   -  Sweet potatoes

If you have been taking a vitamin C supplement, double the amount and try to choose a supplement with flavonoids for optimal absorption.

2. Mine for Minerals

Activate your immune system with beta glucan-, zinc- and other mineral-rich foods such as:

   -  Mushrooms
   -  Garbanzo beans
   -  Squash
   -  Deep greens (turnip or beet greens are the best)

3. Add Color to Your Plate

To help nourish the thymus gland, which is responsible for much of the immune-system function, eat two servings a day of foods rich in carotenes. Foods high in carotenes include colored vegetables and dark greens, such as:

   -  Yellow and orange squash
   -  Carrots
   -  Yams
   -  Brussels sprouts
   -  Cabbage
   -  Cauliflower
   -  Collard greens
   -  Kale
   -  Berries
   -  Garlic

4. Boost Your Digestive Tract with Bacteria

The live active cultures of friendly bacteria in the following foods boost your digestive-tract health and are very helpful to the immune system:

   -  Yogurt or Kefir

    Not in the mood to choke down yet another gritty serving of Emergen-C? Boost your body from the inside out with powerful foods that help your immune system function optimally. Just incorporate these healthy foods into your diet to strengthen your immune system in a way your taste buds can appreciate.

This is the best foods to Improve your Immunity, useful for you:

1. Oysters

Packed with selenium, this tasty shellfish helps boost your body’s production of cytokines, a protein that’s known to ward off illnesses.

2. Yogurt

Yogurt that contains live cultures is rich in lactobacillus acidophilus and bifidobacterium lactis (read: good bacteria), which fight bacteria that cause diseases and raise your white blood cell count.

3. Green tea

Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells. (Green tea also helps to boost your metabolism.)

4. Oranges

One of the best sources of immunity-boosting vitamin C, oranges cause your body to produce higher levels of antibodies and white blood cells.

5. Crab

Like oysters, crab meat is rich in selenium, a nutrient that strengthens your immune system.

6. Garlic

Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulfur that ward off diseases and help battle infections.

7. Carrots

Carrots are crammed with beta carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.

8. Spinach

The high amount of antioxidants found in spinach help boost your immune system.

9. Sweet potatoes

Like carrots, sweet potatoes are loaded with beta carotene, which boosts your body’s T-cell and NK-cell count.

10. Mushrooms

Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections.

11. Salmon

Salmon contains omega-3 fatty acids, which cause your body’s phagocytes to fight bacteria more effectively.

12. Kiwi

Like oranges, kiwis are high in vitamin C, which helps protect your body against infections.

13. Bell peppers

Bell peppers are packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.

14. Broccoli

Broccoli is a great source of glucosinolates, phytonutrients rich in sulfur that stimulate the natural antioxidant systems in your body.

15. Barley

Like mushrooms, barley contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties.

Like what you’re reading? Learn the best foods to boost your metabolism and the top foods to improve your brainpower.

hopefully this article useful for you.

thank you.


As quoted from various sources

This is 7 the Health Benefits of Egg Yolks

Illustration (dok: Thinkstock)

Egg yolks are often shunned because it is considered not healthy, many contain cholesterol and make fat. Although not more healthy than the white part of the eggs, but the egg yolks still have health benefits. What is it?

Some research shows that egg yolks contain cholesterol that can harm the heart. But there is also an opinion that effect his cholesterol not how, when consumed in normal amount and by healthy people.

If compared with the egg white, egg yolk indeed is not more healthy. The white part of the egg contains all the protein that is called albumin and these substances can make a healthy heart.

But the egg yolk also have health benefits. Egg yolk is food to grow for the chicken embryos or ducks. Thus, the egg yolk is rich in essential nutrients. That is why, although there its danger, the yolk can still be make healthy.

Here are some of the healthy benefits of egg yolks when consumed normally and not excessive, as reported by Boldsky:

1. Increase testosterone

Egg yolk contains a zinc which is concentrated. Zinc is a trace mineral and is not easily available in food sources. So, eat egg yolks can help men to increase the level of his male hormones.

2. Prevent blood clots

During this, you may just hear that egg yolks are high in cholesterol and therefore not healthy for the heart. However, the protein that there are in the egg yolk can delay the formation of blood clots.

3. Anti-inflammatory

Egg yolks contain choline which is an anti-inflammatory substance. This means that people who have pain or inflammatory diseases such as osteoporosis or arthritis, can consume egg yolks to reduce pain.

4. Good for the eyes

Part egg yolk is very good for the eyes. Particularly for children who are growth and development, yolk helps the eye to function properly and even sharpen eyesight.

5. Sources of Vitamin B12

Egg yolks are the most popular source for vitamin B12. This vitamin is very important to the proper functioning of the nervous system.

6. Prevent muscle degeneration

One of the main health benefits of egg yolk is to stop muscle degeneration. Nutrients that present in the yolk helps the muscles to relax and contraction.

7. Iron-rich

Egg yolks are rich in iron, so that is very good for pregnant women. Women in general have a tendency to have an amount of hemoglobin which low. So, consume one raw egg yolk a day can be a good idea for women.

These are some of the benefits from egg yolks. However, heart patients, people with high blood pressure or high triglyceride levels, really should avoid egg yolk or consult first with doctor.

Source:  Boldsky