The health benefits and uses of avocado leaves

Avocado leaf is packed with more nutrients than the fruit

Avocados originate in south-central Mexico however it is now grown in all tropical climates around the world.

Avocado leaves have been used in herbal medicine for many years. This leaves contain natural oils which are beneficial for those suffering with dry skin.

Avocado leaf tea

Avocado leaf tea is one of the best ways to consume avocado leaves as tea. Just boil a few leaves in a pot of water and add appropriate amount of sweetener. To get the benefits from these leaves as avocado leaf tea, you can make this from freshly picked leaves or dried ones.

Tip; did you know Avocado leaf has more protein, fibre, minerals, and phytochemicals like flavonoids and phenols than the fruit.

Another way to benefit from avocado, is to simply add 3 tablespoons of crushed avocado leaf to 1 L of boiling water. Steep for at least 15 to 20 minutes then allow the tea to cool. Be sure to drink 1 to 2 cups per day for the best effects. You can add honey to enhance the taste.

Those suffering with kidney problems may find this tea useful as it helps to cleanse the kidneys of toxins and impurities.

The leaves are anti-inflammatory and are useful for pain relief. Drinking this tea suits painful headaches, toothaches, menstrual and back pain.

Thrush and mouth ulcers can also be treated by chewing the leaves and gargling the tea. Do not swallow the leaves.

Hypertension aka high blood pressure can be reduced with regular consumption of leafy green tea.

This tea can also be used as a conditioner for the hair and scalp. Simply wash your hair with this to enhance the thickness of your hair and reduce dry scalp problems

It is important to note that avocado leaves can be toxic to animals so please keep these away from your pet.

Top Foods that Burn Belly Fat and Detoxify the Liver — Girl’s Health

If diet and exercise haven’t done much to reduce your pooch, then your hormones especially insulin may be the cause.

Read the article below by ESTHER of Girlshealth.blog.

Fat is an essential part of our diet and is important for good health. There are different types of fat, with some fats being healthier than others, but let us focus on belly fat. Fat stored under the skin is called subcutaneous fat while fat stored in the abdominal cavity and around your organ is […]

via Top Foods that Burn Belly Fat and Detoxify the Liver — Girl’s Health

Nutritional Benefits of the Pumpkin Seed

Pumpkin seeds can be enjoyed as a great snack with a meal (Image Credit to MedicalNewsToday)

Pumpkin seed has very many nutritional benefits. To begin with;

Protein

It’s high in protein. In a 100 grams serving, 19 grams of it will be protein. We all know how important protein is. Our body uses it to build and repair tissue, make enzymes, hormones, and other body chemicals.

High in zinc.

Pumpkin seeds have long been valued as a source of the mineral zinc. Zinc is especially concentrated in its endosperm envelope. Eating the entire pumpkin seed will ensure that you consume most of the zinc available.

Zink is needed for the body’s immune (defensive) system to work properly. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.

Vitamin E complex

Pumpkin seed has the complete vitamin E complex. That’s good for the heart, the skin, the pituitary, going through menopause, adrenal health, good for preventing angina and all general healing.

Manganese

Manganese helps the body form connective tissue like in bones and blood clotting factors. It also plays a crucial role for the sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.

Magnesium

Magnesium is needed for most biochemical reactions in the body. These are like normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein.

Phosphorous

Phosphorus is crucial mainly in the formation of bones and teeth.

It plays an important role in how the body uses carbohydrates and fats for energy.

It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Phytosterols

Phytosterols; this are a group of naturally occurring compounds found in plant cell membranes. They prevent the enlargement of prostate.  You can also boost your Cholesterol-Lowering Potential with Phytosterols

 

Chia Seeds for Weight Loss

In the last few years, chia seeds have taken off as one of the biggest health foods. This is due to chia seeds being affordable with a mild flavor and is highly nutritious. The calorie count of chia seeds is high since they have fiber, protein and omega-3 acids making them a new part of weight loss diets.

Weight Loss Basics

There isn’t a single food, even the nutrient dense ones like chia seeds, which can cause weight loss by itself. Healthy weight loss is achieved by having a healthy balanced diet and as it has recently been discovered; healthy hormonal balance. This is done so the body will tap into the fat stores to get the energy it needs. The amount of calories that you need per day depends on a number of factors like age, height, gender, and activity level. There are a lot of charts online that have guidelines; however, everyone needs a different calorie amount, so you will need to do some work to calculate out the amount of calories you need to take in. But most people will lose about a pound a week by cutting 500 calories from their daily intake.

Chia Seeds for Weight loss

Dietary fiber is what chia seeds are packed with, and they contain about 10 grams of fiber per ounce of chia seeds. This high amount of fiber makes it easier for people to get their daily fiber intake goal, which is 21-38 grams of fiber daily. Harvard Medical School found that eating more fiber helped with weight loss even if no other diet changes are made.

There is evidence that chia seeds alone can help with weight loss. NutriciónHospitalaria published a study in 2014 that looked into the effects of ground chia seeds or chia flour. The study was for 12 weeks. The study found that subjects who ate the ground chia seeds had more weight loss than the other subjects. The ground chia seeds eating subjects also had a small reduction in their waist size. This result suggested that chia seeds can help with the loss of belly fat. At the same time, chia seeds have been found to have no effect on weight loss. An earlier study of chia seeds, in 2009 that was published by Nutrition Research, did not find any benefits for weight loss by eating chia seeds.

If you want to lose weight, chia seeds alone will not help you to shed the pounds. However, adding chia seeds to a weight loss diet can help. Many people eat chia a seed in the morning since they have a high amount of fiber, which helps you feel fuller longer, and helps the body with an energy increase. Chia seeds can be added to other meals if you need more fiber in your diet.

1. Chia seeds also contains essential fatty acids.

This are fatty acids required for biological processes. Essential fatty acids

a. Affect your energy level and endurance during exercise. Essential fatty acid allow the transportation of oxygen through the system thus helping you recover faster.

b. Help stabilize blood sugars

c. Deficiency in essential fatty acid will result in your skin becoming rough, peeling and flaky.

d. Nail and hair strength. Essential fatty acid works with the B vitamin to help hair, skin and nails.

2. Chia seeds contains Omega 3

Chia seeds has more omega 3 than salmon.

3. Chia seeds also contains calcium

It has 5x more calcium than milk.

4. Chia seed has High amounts of fiber

5. B1, B2 and B3

Chia seed contains sufficient amout of vitamin B1, B2 and B3. Chia also has Boron which helps calcium make bones solid.

6. Chia contains Polyunsaturated fatty acids, which increase ionized calcium.

7. Chia is high in protein (1 ounce contains 4.9g)

 

Why Sugar Is As Bad As Alcohol, Part II

This is the second of two posts, so please follow up with the first part if you did not go through it, for the full story.

Now, let’s look at ethanol (drinking alcohol):

To see what makes it so different from glucose, here is what happens in the liver when you have an alcoholic drink. As you can guess ethanol is not necessary for any biological process, so a majority of it is processed like a toxin in the liver. 10% will get processed in the stomach and intestines and another 10% gets processed by the kidneys, muscle and the brain. This is the first big difference between glucose and ethanol. The liver has to work four times as hard because it processes 80% of alcohol that comes in. Ethanol doesn’t need insulin to get into the cells, it just diffusers in there and is converted to acetaldehyde. Acetaldehyde generates something called Reactive Oxygen Species (ROS). ROS damage proteins in the body, can cause cancer and are thought to be the key factor in ageing. This is how antioxidants are supposed to combat ageing because they deal with these ROSs. The acetaldehyde then gets converted down to acetate and goes into the mitochondria like last time. With glucose, only 20% of the substrate went to the liver and maybe half of what went to the liver, went to the mitochondria because the rest went to glycogen. So what alcohol is doing is overloading your mitochondria.

So a bunch of acetate comes in, goes through the TCA cycle and you’re left with a ton of citrate. The same three enzymes that start new fat making are stimulated and you end up with a lot of bad fat (VLDL). These will go to your fat stores primarily your visceral fat. This is the stuff that causes a lot of health issues and surround your organs giving you a big gut. This is why people get beer bellies because that’s the area that gets filled with the fat produced by alcohol.

alcohol-drink.jpg

So the liver has all of this fat being produced that doesn’t want sitting around inside it, so it will also export some of the fat out in the form of free fatty acids. These can get into the muscle causing muscle insulin resistance which is very problematic. Some of the fat won’t even be able to get out of the liver, so you’ll have a fat droplet just sitting in the liver and now you have your alcoholic fatty liver disease.

So, the excess of Acyl-CoA, the ethanol and the reactive oxygen species activate an enzyme called JNK-1 which is the bridge between metabolism and inflammation. This ends up further damaging the liver and promote insulin resistance within the liver by inactivating IRS-1, that insulin receptor from before. This means that the pancreas has to work a lot harder and pump more insulin out to do its job.

Now, let’s look at Sugar:

Sugar is made up of equal parts, glucose and fructose. Fructose is what causes the problem, so let’s see how it’s metabolised very similarly to ethanol. Here’s that’s going on in the liver when you have a glass of something sweet like orange juice.

Like ethanol, fructose is not necessary to the body, so it’s treated like a foreign substance and almost 100% of it is processed in the liver. It comes in, gets metabolised down to pyruvate and enters the mitochondria. Now we have the same situation where everything goes straight to the liver, does not get stored into glycogen and overload your liver cells’ mitochondria. The pyruvate goes through the TCA cycle, produces a bunch of citrate and that gets converted down to VLDL. This leads to increased risk of heart disease and visceral fat accumulation. Now you’ve got a soda-belly.

Like before, it also exits the cell as free fatty acids leading to insulin resistance in the muscle. Not all the fat can get out of the cell so fat accumulates in the liver and now you get non-alcoholic fatty liver disease (NAFLD).

Non-alcoholic fatty liver disease (NAFLD) has emerged as the leading cause of chronic liver disease in children and adolescents in the United States.

The same JNK-1 cable and get stimulated which promote inflammation and JNK-1 acts on the same IRS insulin receptor, causing insulin resistance in the liver.

the-sugar-film

All of this is actually illustrated really well in the movie ‘That Sugar Film’. Damon Gameau goes on a diet with plenty of low-fat and so-called healthy foods like yoghurt, wholegrain cereals, fruit juice and fruit smoothies. The aim is to eat foods that are marketed as ‘healthy’, while reaching the average sugar intake of the typical Australian which is about 40 teaspoons. His results demonstrate all these biochemical processes we just talked about. He gained 8.5 kg and an extra 7% total body fat, mainly in the form of visceral fat. His heart disease risk went up, he’s developed insulin resistance and after only 18 days he developed non-alcoholic fatty liver disease. What I thought was interesting was that he didn’t change the amount of calories he was consuming, yet he packed on such a significant amount of fat.

Actually there is another element to fructose metabolism that makes it generate so much fat. Fructose form something called Xylulose-5-phosphate and this further stimulates the De Novo Lipogenesis enzymes leading to even more fat-making. That explains the obesity epidemic. Also, when it is getting converted to fructose 1-phosphate, it produces uric acid. Uric acid raises your blood pressure and now, you get hypertension too.

Oh, and Coca-Cola still wants to pretend that obesity is all about calories and a calorie is just a calories, no matter where it comes from. One thing I should mention is that fibre helps prevent the sugar in fruit from becoming a problem. Fibre reduces the rate of intestinal absorption, meaning your liver can easily handle the steady stream of sugar from a piece of fruit. The fibre will also fill you up. So, four apples might actually be a lot of food to take in one sitting but you can get four whole apples worth of sugar delivered to your liver in a few seconds from one glass of apple juice. One night of tequila shot isn’t going to cause your liver to explode but having a shot of whiskey with every meal and for a snack would do some serious damage. By the same token having a big piece of cake with ice cream at a birthday party isn’t that big of a deal but most of us are loading up on sugar all throughout the day without noticing it.

We’ll have a breakfast of cereal and juice, then a Starbucks in a pseudo milkshake thing on the way to work, have a sandwich with low-fat yogurt for lunch, a granola bar for a snack then some pasta with a salad for dinner.  But we are not realizing that the yoga has as much sugar as candy, the granola bar has as much sugar as a package of Oreos, and even your pasta sauce and salad dressing has sugar pumped into it. 80% of the 600,000 packaged food items on the market have added sugar in them. By the way, you are not going to have any of that protective fibre you find in whole fruit or vegetables; the fibre has been removed to improve the shelf life of the products. The average American child sees 30,000 TV commercials a year, advertising fast foods or candy. While something like ‘Kid Beer’ sounds jokishly evil, maybe it’s not all that different from these fun colourful, sugar-packed items kids have access to wherever they go.

LINK TO PART I

Why Sugar Is As Bad As Alcohol

“Sugar is poison, it is a chronic…dose-dependent hepato liver toxin.” Dr. Robert Lustig

First off, this is the first of two posts, so please follow up with the second part for the full story.

We are all familiar with the dangers of alcohol and the fact that frequent alcohol consumption can fry your liver. Anyone who has had alcohol before will not doubt that it is a toxin even if they are not familiar with what it specifically does inside your body. This is because you can experience the immediate or acute effects of alcohol exposure in a single night after just a few drinks. You might not notice your heart rate becoming irregular, your blood vessels dilating or your loss fine motor control but you will notice that something is different as you become drunk or intoxicated. Then if pleasant feeling of being drunk had you doubting whether or not alcohol is a toxin, the hangover that comes the next day will surely confirm that it is.

So you don’t really need much education or convincing about whether or not frequent consumption of alcohol has a potentially serious effects on your health. The reason you can feel the effects of alcohol right away and get drunk is because a little bit of the alcohol is metabolised by the brain. Actually what goes to the brain is less than 10% of the alcohol. The majority of it about 80% gets metabolised by the liver. This is why you can develop all sorts of serious liver issues quite quickly if you drinking on a daily basis. However, your liver is a very powerful organ that can handle various toxins relatively well so one night of celebrating your birthday at the bar isn’t going to have you trying to get on the liver transplant list.

But what if we can make an alcoholic drink with a special type of alcohol that didn’t get metabolised in the brain, so you wouldn’t experience the acute effects of alcohol toxicity? You could have several beers at lunch and still be sharp as a tack during the company meeting at 2 PM. Maybe you’d even be allowed to drink and drive because it wouldn’t impair your motor skills. Companies might even get away with marketing this special alcohol to kids. Hey, I mean if the kid isn’t falling down, it should be okay, right? Well, of course not! No parent in their right mind would give the kid alcohol simply because they don’t appear drunk.

So here are the immediate health effects and the long-term health effects that come with alcohol consumption. How you feel about a substance that doesn’t get metabolised in the brain, so you get none of these immediate effects and you only have to worry about 8 of these 12 problems from frequent consumption? Still not okay with that, I’m guessing. Well, we already have a substance like this that is consumed on a daily basis. Like alcohol, is not necessary for any biochemical reaction in the body, you don’t need to survive, is not metabolised in the brain so it doesn’t get you drunk, but like alcohol and other toxins, is processed primarily in the liver. And frequent consumption of it, leads to all sorts of health problems. This substance is fructose.

Sucrose:

Sucrose is made up of one molecule of glucose and one molecule of fructose. Fructose is in honey, it’s in fruit juices, it’s in high-fructose corn syrup; it’s what makes the really sweet stuff sweet.

“Now, you wouldn’t think twice about not giving your kid a Budweiser, but you don’t think twice about giving a kid a can of Coke; but they are the same.” Robert Lustig.

He is one of the biggest factors in bringing the detrimental effects of sugar to light.  At first, he can sound a bit over the top when talking about sugar.

Sugar is poison, it is a chronic…dose-dependent hepato liver toxin.” Dr. Robert Lustig

However he can back all of these statements up with more than 16 years of medical research, academic discourse, policy analysis, data analysis, a whole lot of patient care and maybe the most important, the biochemistry of how sugar is processed in the body. There is all sorts of compelling statistics we could talk about but the actual mechanisms that cause sugar to have such bad effects in the body, paint a much clearer picture. Once you understand how sugar is processed in the body it leaves very little debate as to whether or not sugar could be considered a toxin and you start to see how a lot of modern health issues are caused by sugar.

sugar

Let’s look at how sugar is metabolised:

First, let’s look at glucose or starch to see how non-toxic carbohydrate is metabolised. By the way is not necessary to remember all the specific terms that come up, just pay attention to glucose flows through the cell so we can see how it is different from alcohol and sugar.

So here’s was happening in the liver when you eat something like a slice of white bread. First off, only 20% of the glucose you eat will actually hit the liver because the other 80% is metabolised by all the other cells in your body. Therefore, glucose can get into the liver cell. It needs to stimulate the pancreas to make insulin. The insulin will stimulate this insulin receptor IRS-1, which causes a series of reactions to then stimulate SREBP-1 and activates this enzyme called Glucokinase. Glucokinase takes glucose to Glucose-6-phosphate which mostly gets stored in the liver as glycogen. Glycogen is a good thing because it acts as the reserve tank of energy that your body can access when necessary. This is why runners will carb-load before a race to completely fill up the glycogen stores and have more energy during the race than when it is just sitting in their gut.

What doesn’t go glycogen gets metabolised down to pyruvate. Pyruvate enters the mitochondria. Mitochondria is like the coal furnace of your cell because it converts the pyruvate to Acetyl-CoA, then burns that in the TCA Cycle to produce a bunch of energy in the form of ATP (Adenosine triphosphate).

Not all of this is going to get burned up so a little bit may be leftover as Citrate. The SREBP-1 from before, activates these three enzymes, ACL, ACC and FAS, to start a process known as De Novo Lipogenesis (De Novo means NEW; Lipo means FAT; and Genesis means MAKING). So, the cell is taking this leftover Citrate and converting it into fat. The liver really doesn’t want the fat sitting around inside it so it’s converted down to something called VLDL (Very low-density lipoprotein) which is stored in your fat tissue. Not only can this make you fat but VLDL is actually a big contributor to heart disease.

While it might sound bad, it is actually not that big of a deal because remember only 20% of the glucose made it to the liver then half of  that with the glycogen then a lot of that is burned off for energy so maybe 1/50 of what you ate will actually turn into VLDL. So, can farmer who’s eating rice and vegetables at every meal die of a heart attack? Maybe, but it’s going to happen when they are about age 90, so it’s not too bad.

LINK TO PART II

How to do Intermittent Fasting for Serious Weight

Intermittent fasting does not tell you what to eat rather it is a pattern of eating

Ever heard of intermittent fasting? It is a tool, not a diet. It does not tell you what to eat; it is a pattern of eating and not eating. It is not about cutting calories; it is just changing when you eat and when you don’t eat.

Why would you practice this anyway? Because it is one, if not “the” most important factors in weight loss. It triggers two main hormones in your body.

  1. Growth hormone (GH) which is anti-ageing, and the most powerful fat burning hormone. GH is the hormone which stimulates growth in animal or plant cells. There are six fat burning hormones and growth hormone is the most powerful of all. It protect your muscles, build lean body mass and lose actual fat.
  2. Insulin hormone is also very powerful even though it almost works counter to the goal of losing weight. It actually will help you store fat. In the presence of insulin you cannot lose weight. It’s such a dominating hormone it will block growth hormone. It is the hormone that makes you fat and give you gut or belly. If someone has a fat gut, all it show is that they have too much insulin.

Intermittent fasting as a tool or technique can really heal insulin resistance. The pancreas is pumping out way too much insulin than you need. What happens is, when you have too much insulin the cell start blocking it and then your body doesn’t get the return communication. Dr Eric Berg gives an analogy that it is like talking to your child and they have ear plugs on. You are going to increase your volume because a person is ignoring you, but they’ll not hear you. There is no two-way communication. So if the pancreas doesn’t have the feedback that the insulin is connecting, it sends more insulin through the channel. So you have a situation where, you have resistance of insulin. It is not working. That is you have low insulin in the cell, but then you have high amounts of insulin in other places which is very destructive, causes pre-diabetes and creates lots of problems.

So when it comes to intermittent fasting you start where you are at and then gradually transition over times. There are different levels of intermittent fasting from no intermittent fasting to some serious fat burning.

So let us start with five meals a day or six meals a day e.g. breakfast, snack, lunch, snack, dinner, and snack. The principal of intermittent fasting hormonally is that every time you eat you spike insulin. Many of us thought that only when you eat carbohydrates is when you spike insulin. That’s not the case. Eating in general will increase insulin regardless of what you eat even a snack, even if it is healthy. So we have a situation where this person is spiking insulin all day long. Our bodies are not designed to eat and graze all day long.

Step 1.

The goal is to switch to 3 meals a day and no snacks. The secret to go from one meal to next without being hungry, involves eating more fat.

Step 2.

To take the fasting to the next level and burn even more fat, Dr Berg suggests a pattern of 16 hours of fasting and 8 hours window of eating (16:8).

Example If you wake up in the morning and you are not hungry, well, don’t eat. Wait until you’re hungry. The ideal situation is to go 4 hours from when you wake up, before you eat the first meal. Say you get up at 6 am, you wait until 10 am before you get your breakfast. So that means that your last meal is going to be at 6 pm later that day. That is eight-hour 3 meals eating window.

Note: The real power of intermittent fasting, is through the night and in the morning. During that period, you have uninterrupted and major fat burning.

Step 3.

To take it further to the next level of serious fat burning, you need to adjust two meals. This is where you have a 20 hours fasting window and 4 hours of eating (20:4). Say you wake up at 6 am, wait until say 12 noon to have the first meal. Then take the next meal four hours later. Here you have a 4 hours eating window and 20 hours of serious fat burning.

Step 4.

Combine exercise particularly high intense interval training with intermittent fasting and the results will be awesome.

The gradual transition from one pattern of eating to the next takes time and dedication to the process. This transition from five meals to three meals could take you three weeks, but three meals to two meals could take a month or two or even three months before you get to this point or even longer.

This information, I learnt from Dr Eric Berg. He is a chiropractor who specializes in weight loss through nutritional and natural methods.

Below Dr Eric Berg talking about acceptable liquids with intermittent fasting

 

Is Whole Wheat Bread REALLY Better Than White

Bread has a high glycaemic index

White bread and whole wheat bread are both made from wheat which is a cereal grain. The difference between the two is in the milling process of the wheat grain.

Wheat grains have three parts namely; endosperm, bran and germ. When making white bread, bran and germ are removed leaving only endosperm. Whole grain products on the other hand have all three. This happens to other foods too, like rice and oats.

So, why are the bran and germ removed from white bread? Germ removal extends the shelf life of bread, while bran removal gives bread the white color and fluffy texture. Refined grains also cook faster than whole grains.

Wheat grain structure
Photo credit: The Truth 

Let’s look at the contribution of the three parts of a wheat grain to our body.

The endosperm is mostly carbohydrate and during digestion our body breaks down carbs into glucose which is absorbed into our bloodstream and is an important source of energy for us and our organs.

Bran contains significant quantities of proteins, vitamins and minerals.

Germ is also a terrific source of nutrients e. g Vitamin E, Protein, Magnesium and more.

Bran and germ are both rich in fiber. Fiber is essential for reducing constipation and helping the body manage and stabilize blood sugar and cholesterol levels. Refined grains like white bread and white rice lack bran and germ therefore they lack all fiber benefits.

It is also great to note that both refined and whole grains give us energy. In addition, whole grains are rich in nutrients and fiber which helps our digestive system work properly and stabilizes our blood sugar and cholesterol levels.

Whole wheat bread is richer in minerals

Point to note;

If a product is described as whole grain, whole wheat or brown rice it probably is a whole grain. However if it has words like enriched or color, it’s probably not.

White bread contains added chemicals for the bleaching process namely; chlorine dioxide gas, potassium bromate and benzoyl peroxide.

Whole wheat bread is richer in zinc, iron, magnesium, vitamin E and B6 and fiber. White bread may have some of these nutrients fortified into them by the manufacturer during the baking process.

The American journal of clinical nutrition claims that those taking whole wheat versus white bread have a lower risk of type 2 diabetes, high cholesterol, heart disease, and tend to have lower body weight.

White bread is fluffier in texture

Did you know?

  1. Bread has a high glycaemic index (the scale of how fast a food turns into sugar and raise your blood sugars). Bread turns into sugar pretty fast so if you’re trying to lose weight it may not be good for you.

Both whole wheat bread and white bread are the same when it comes to high glycaemic index. None is better.

  1. Whole wheat bread has more preservative than the white bread. Due to the fact that whole wheat bread is less refined, it requires more preservatives to make it have a longer shelf life. If that is not done, mould will set in faster.
  2. Bread has gluten. Gluten is the protein wheat that destroys the intestine causing diseases like celiac, diverticulitis and other digestive inflammatory conditions. Gluten is highly inflammatory and can affect your joints and arthritis.
  3. Whole wheat has Phytic acid; a chemical that prevents absorption of minerals like calcium, magnesium, potassium, iron etcetera.

 

According to Dr Berg, a chiropractor who specializes in weight loss through nutritional and natural methods, sprouted bread is a better option if you have to eat bread. This is a type of bread made from whole grains that have been allowed to sprout that is to germinate. There are a few different types of sprouted grain bread. Ezekiel bread is common, but if you’re trying to lose weight hold off.

The process of sprouting of the grains to make Sprouted bread, rids the grain of Phytic acid. Phytic acid is a chemical that prevents absorption of minerals like calcium, magnesium, potassium, iron etcetera.

 

Sprouted bread also has less gluten and lower in glycaemic index.

14 Anti Aging Super-foods That Everyone Over 40 Should Eat

 

Berry are very high in antioxidants
  1. Blueberries

Blueberries and many other berries have very low glycemic index (the scale of how fast a food turns into sugar and raise your blood sugars). They are very high in antioxidants (a substance such as vitamin C or E that removes potentially damaging oxidizing agents in our body) which promote cell health and protect against disease. The darker black and blue colored berries provide the best anti-aging benefits because they have the highest concentration of antioxidants.

  1. Avocados

Avocados are full of anti-aging components such as high levels of Vitamin E, Vitamin B and Potassium which are all vital if you want healthy hydrated skin. They also have Monounsaturated fats which lower blood pressure, increase blood flow and prevent insulin resistance.

  1. Tomatoes

Tomatoes are rich in lycopene which protects your skin from damage caused by free radicles. It also keeps your skin firm by reducing the activity of the enzymes that break down collagen. They also contain Vitamin C for collagen strength and Potassium which regulates water and nutrient content of cells in the skin.

  1. Broccoli

It is rich in antioxidants such as Vitamin C and A. Vitamin C stimulates collagen production thus keeping your skin healthy whereas Vitamin A protects your skin cell membranes and prevents ultra violet radiation damage. It also contains lignants which help prevent free radical formation and oxidative stress that may lead to cell damage.

Anti aging super foods for everyone
  1. Spinach

Spinach is a leafy green vegetable that supplies a significant amount of antioxidants to the body. This is because it contains Lutein and Zeaxanthin antioxidant Carotenoids, that protect eyes from damage and may reduce risk of cataracts and age-related macular degeneration.

  1. Pomegranate

It contains powerful medicinal as well as anti-aging properties. It helps make your skin healthy by boosting your collagen production keeping your skin firm and wrinkle-free. It also contains vitamins and minerals that improve your cellular health. Its amazing seeds contain ellagic acid and punicalagin that support anti-aging by inhibiting free radical damage.

Watermelon is a juicy and sweet fruit
  1. Watermelon

Watermelon’s anti-aging secret is Lycopene which helps eliminate free radicals from the body. Free radicals exaggerate many of the visible signs of aging such as wrinkles and lines on the skin. Lycopene may also help guard against conditions such as heart disease, cancer and diabetes.

  1. Garlic

Garlic is one of the most healthy and flavored foods that slows the aging process in many ways. It is high in Sulphur which is good for the liver and therefore your skin. Your skin is a reflection of not only your cell membrane but the health of your liver.

Its anti-aging benefits include lowering cholesterol and blood pressure, reducing inflammation and protecting and maintaining cell health. Eating a clove of garlic a day helps protect the body against cancer and heart disease.

  1. Grapes

Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of the powerful antioxidant which has been found to play a protective role against cancers of colon and prostate, coronary heart disease, Alzheimer’s disease and viral and fungal infections. Anthocyanins are another class of polyphenolic antioxidants present abundantly in the red grapes.

  1. Dates

Dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins and minerals that are required for normal growth, development and overall well-being. They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins possess anti-infective, anti-inflammatory and anti-haemorrhagic properties. They compose antioxidant flavonoids such as B-carotene, lutein and zeaxanthin which protect cells and other structures of the body from harmful effects of oxygen free radicals.

  1. Organic extra virgin olive oil

Extra-virgin olive oil is the unrefined olive oil devoid of chemical treatments or alteration by temperature. This oil has lower smoke point meaning it burns at a lower temperature so it is best used for dipping bread, dressing, dips and cold dishes.

It contains more of the natural vitamins and minerals found in olives. It is a great source of monounsaturated fats which help our hearts and cardiovascular system to stay healthy.

  1. Walnuts

Walnuts are a great source of protein and essential fatty acids of omega-3 and 6 fatty acid. They contain Omega 3 fatty acids which are great for our brain, nervous system, the heart and cardiovascular system.

Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well according to Dr. Mercola of Mercola.com.

  1. Fish Oil

It lowers blood pressure, protects the heart and cardiovascular system. It is also a very high source of Omega 3 especially DHA type which is helpful for our brain to prevents dementia.

  1. Watercress

It is the highest rated vegetable in terms of nutrients. It contains Sulphur which is very important for the health of your liver and ultimately your skin.

Margarine Could Be Killing You

To make margarine more solid for spreading, Hydrogenation is done

Beware what you are eating? Margarine which has similar physical appearance to butter has some drawbacks that we need to highlight.

Butter, a product from animal milk, was noticed to have more saturated fat which means it can be fattening and can contribute to cardiovascular diseases. Paradoxically butter has some essential vitamin A and E.

Margarine on the other hand is made from plant oils and has unsaturated fat. Unsaturated fat has lower melting point so its natural state is less solid. To make margarine more solid for spreading, Hydrogenation is done. This process involves adding Hydrogen.

During Hydrogenation, high temperatures are used causing changes in molecular structure. The structure changes from CIS bonds to TRANS configuration. That causes Trans fats. Trans fats change the way our body metabolizes. Trans fats lowers good cholesterol (High-density lipoprotein [HDL]), and higher the bad cholesterol (low density lipoprotein [LDL]). That increases the risk of coronary heart disease, causes hardening of the walls of the arteries and increases risk of colon cancer.

So what is better, butter or margarine? I would say; avoiding spreads with Hydrogenated oil or Trans fats would be a healthy choice. Many margarine producers nowadays are lowering the saturated fats, calories counts and no Trans fats. It would be advisable to check the label.

You may also opt for healthier alternatives to margarine like vegetable oil spread or dipping your bread in olive oil. However it is good advice to stay away from the refined oils. No matter the choice you take, the most important thing is to limit the intake of saturated fats and avoid the Trans fats at all cost.