Top 8 Reasons That Yoghurt Is a Health Food

Yoghurt is a staple food of many traditional cultures around the world and is and is an excellent probiotic food. Discover some of the incredible and numerous health benefits of yoghurt and avoid the additives found in so many commercial brands of yoghurt and learn how easy it is to make your own with these 2 delicious recipes.

1. Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. 

2. Yogurt contributes to colon health. 
There's a medical truism that states: "You're only as healthy as your colon." When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

3. Yogurt improves the bioavailability of other nutrients. 
Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well-tolerated by healing intestines and is a popular "healing food" for diarrhea. 

6. Yoghurt helps replenish helpful bacteria. Antibiotics kill not only harmful bacteria; they also kill the healthy ones in the intestines. The live bacterial cultures in yogurt can help replenish the intestines with helpful bacteria before the harmful ones take over. I usually "prescribe" a daily dose of yogurt while a person is taking antibiotics and for two weeks thereafter.

7. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

8. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.

Source: http://www.askdrsears.com/...

How to Manage Panic Attacks Naturally

 
Have you ever had this feeling that you can’t breathe and your heart is racing really fast? Your hands and feet begin to sweat, you tremble with the fear of death and you feel completely helpless. Well, this could be the situation when you are having a panic attack.

According to the Anxiety and Depression Association of America, in the U.S. 6 million people suffer from panic attack once a year. One out of four people experience panic attack once in their lifetime; whereas, one out of 20 people are constantly fighting panic attacks. Women are twice more likely to develop this disorder than men. Half of the population develops it before the age of 24.

Those who have never experienced panic attack must be wondering what it is? Panic attack is an intense feeling of apprehension or fear which occurs without the presence of actual danger. The situation becomes quite debilitating and often results in anxiety. Following are some of the common symptoms of panic attacks, these symptoms may vary from person to person:

• Shortness of breath
• Irregular heartbeat
• Lightheadedness and dizziness
• Nausea and choking sensations
• Sweating and shaking
• Weakness and fatigue
• Heartburn and chest pain
• Muscle spasms
• Sudden chills or hot flashes
• Tingling sensations in your extremities
• A fear of going crazy
• A fear death or serious illness

What are the causes of panic attacks?
There are a number of causes that lead to panic attacks. It can be inherited e.g. if someone from your parents or grandparents have this disorder than you are also at a risk of developing this disorder.

Traumatic life incidences also contribute to the occurrence of panic attacks. It is also associated with the thinking pattern of an individual i.e. pessimistic approach may also lead to panic attacks. There are some other biological factors that play a part in developing such conditions. However, what exactly triggers a panic attack is unknown and many scientific investigations are being made on this subject.

One such study that has been conducted on humans and animals revealed that there are certain areas of the brain that are involved in causing panic attacks. A small structure called amygdala is responsible for coordinating fear response. In case of panic attacks abnormal activation of the amygdala takes place.

How to deal with the panic attacks?
Frequent occurrence of panic attacks can adversely affect your work life and your relationships. In fact it stops you from enjoying the pleasures of a quality life. Many people who suffer from panic disorder become afraid of leaving their houses and also fear showing in public, as a result they develop agoraphobia.

Good news is that panic attacks can be controlled.

Here are some steps you can follow:

The first step to prevent panic attack is to change your perception about yourself. Studies show that people with low self-esteem are more susceptible to develop mental illnesses such as depression and anxiety. Feeling of being worthless, loneliness and isolation are all those factors that can trigger panic attacks.

The best thing you can practice is that keep your self-esteem high. Never perceive yourself to be worthless. Have strong beliefs about yourself, which include love, acceptance and respect. Researches prove that building high self-esteem can help you out with conditions like panic disorder.

Overcome Negative Thoughts
Cognitive distortion also known as negative thinking is one of the major factors that can trigger anxiety and panic disorders. To achieve your goals and high self-esteem positive thinking is a must. Negative thinking can lead to feelings of loneliness, fear and hopelessness which ultimately result in panic disorder.

Focus on Self–care
Your busy schedule doesn’t allow you to take time out for yourself and your life feel out of balance. Indulge in some self-caring moments and regain the balance of your life. Take some time out of your day and focus on the physical, relational and spiritual aspects of life. Focus on your health issues and promote habits essential for physical well being. This would help you a great deal in controlling panic attacks.

Take proper Sleep
Sleep issues and anxiety usually go hand-in-hand. Most of the people with panic disorders also suffer from sleep disorders. Even if they get successful to fall asleep, it becomes difficult for them to stay asleep during the night. It is important to have a sound sleep in order to prevent panic attacks.

Stay away from Stress
Stress is one of the major factors that trigger anxiety and panic attacks. You can try some relaxing techniques to reduce stress. Fight-or –flight is one of the strategies that can help you manage stress. Exercise, yoga and meditation are also very helpful in reducing stress.

Try relaxing techniques
One of the common symptoms of panic attacks is heavy breathing, to calm yourself you can try these breathing and relaxing techniques. You can even try them when you are not having an attack.

Put your right hand on your upper-chest and the other hand over your diaphragm. Now breathe in through your nose and count till 5. Now breathe out slowly again from your nose.  You can try this breathing exercise twice a day for 10 minutes as it will help you drop the frequency of the panic attacks.

You can also relax your muscles by following these techniques, lie down or sit in a comfortable position. Close your eyes and focus on your toes, now curl them and keep them curled for 5 seconds and then relax. Now bring your focus to your feet and try to contract all the muscles of your feet for 5 seconds and then relax. Now follow the same technique on every muscle individually, including calves, buttocks, thighs, chest, shoulder, stomach, fingers, hands, neck and arms.

Exercise
Panic attacks can make you feel weak and fatigued, but do not let these panic attacks fool you. When you feel panic attack, do not retreat to your bed or couch, instead you can follow this:

Walking can be very relaxing in the state of panic attack. It helps to release endorphins in the brain which helps to reduce stress levels.

Yoga and stretching can be equally effective to cope with panic attacks and help you relax. Lie down on your back, now try to bring your right knee close to your chest and hold it there with your hands for 20 seconds, while breathing through your nose. Now repeat the process with your left knee.

Or stand straight, now bend forward and try to touch he ground with your finger tips. Stay in this position for 10 seconds, and then slowly move back to your standing position.

Source:http://humannhealth.com/how-to-manage-panic-attacks/751/

8 Amazing Health Benefits of Watermelon

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8 Amazing Health Benefits of Watermelon

Summer is the time to indulge in fresh, succulent juicy melon when they are in season and deliver an array of nutrients, vitamin and minerals. It is also incredibly hydrating (up to 92% water!) and is naturally low-fat. Make this melon a part of your daily diet and you will reap amazing benefits that range from improving cardiovascular health to nourishing your eyes and revving up your immune system. Read on to discover 8 amazing health benefits of watermelon!

Cardiovascular & Bone Health

The lycopene in watermelon is especially important for our cardiovascular health and is now being recognized as an important factor in promoting bone health. Consuming large amounts of watermelon has also been correlated with improved cardiovascular function because it improves blood flow via vasodilation (relaxation of blood pressure). Dietary lycopene (from foods like watermelon or tomatoes) reduces oxidative stress which normally reduces the activity of osteoblasts and osteoclasts (the two major bone cells involved in the pathogenesis of osteoporosis) – this means stronger bones for those consuming lycopene-rich foods. Watermelon is also rich in potassium which helps to retain calcium in your body, resulting in stronger bones and joints.

Reduces Body Fat

The citrulline in watermelon has been shown to reduce the accumulation of fat in our fat cells. Citrulline is an amino acid which converts into arginine with help from the kidneys. When our bodies absorb citrulline it can take the step of converting into arginine if so required. Citrulline, when consumed, has the ability to (through a series of steps) block the activity of TNAP (tissue-nonspecific alkaline phosphatase) which makes our fat cells create less fat, and thus helps prevent over-accumulation of body fat.

Anti-inflammatory & Antioxidant Support

Watermelon is rich in phenolic compounds like flavonoids, carotenoids, and triterpenoids. The carotenoid lycopene in watermelon is particularly beneficial in reducing inflammation and neutralizing free radicals. The tripterpenoid cucurbitacin E is also present in watermelon, which provides anti-inflammatory support by blocking activity of cyclo-oxygenase enzymes which normally lead to increased inflammatory support. Make sure you pick ripe watermelons, because they contain higher amounts of these beneficial phenolic compounds.

Diuretic & Kidney Support

Watermelon is a natural diuretic which helps increase the flow of urine, but does not strain the kidneys (unlike alcohol and caffeine). Watermelons helps the liver process ammonia (waste from protein digestion) which eases strain on the kidneys while getting rid of excess fluids.

Muscle & Nerve Support

Rich in potassium, watermelon is a great natural electrolyte and thus helps regulate the action of nerves and muscles in our body. Potassium determines the degree and frequency with which our muscles contract, and controls the excitation of nerves in our body.

Alkaline-forming

Watermelons have an alkaline-forming effect in the body when fully ripe. Eating lots of alkaline-forming foods (fresh, ripe, fruit and vegetables) can help reduce your risk of developing disease and illness caused by a high-acid diet (namely, meat, eggs and dairy).

Improves Eye Health

Watermelon is a wonderful source of beta-carotene (that rich red hue of watermelon = beta carotene) which is converted in the body to vitamin A. It helps produce the pigments in the retina of the eye and protects against age-related macular degeneration as well as prevents night blindness. Vitamin A also maintains healthy skin, teeth, skeletal and soft tissue, and mucus membranes.

Immune Support, Wound Healing & Prevents Cell Damage

The vitamin C content in watermelon is astoundingly high. Vitamin C is great at improving our immune system by maintaining the redox integrity of cells and thereby protecting them from reactive oxygen species (which damages our cells and DNA). The role of vitamin C in healing wounds has also been observed in numerous studies because it is essential to the formation of new connective tissue. The enzymes involved in forming collagen (the main component of wound healing) cannot function without vitamin C. If you are suffering from any slow-healing wounds, up your intake of vitamin C heavy fruit!

Source: live love fruit

Top 30 Flowers For Bees

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Bees are vital. Without them, pollination of crops doesn't occur. Bees work tirelessly to provide us with our food, but are struggling in the wild. In recent years it has become apparent that bees, not just the honeybee, are under threat and some have already gone extinct. Find out on this lens which flowers to grow for pollen and nectar that will feed them and help them to increase their numbers. Insects and plants must now be taken care of by gardeners if they are to survive.The private garden is now a better place than the countryside for wildlife, since much agricultural land is now devoid of the diversity of flowers insects need to give them their 'five a day'. It is now thought by scientists in the field that insects need as much variety in their food as we do to get all the trace minerals and vitamins to keep them healthy, so go on, plant flowers for the bees!

HA= Hardy annual   HHA =Half hardy annual   P = Perennial   HB= Hardy biennial   HS= Hardy shrub

·  1

Cosmos (HHA) is an annual flower easily raised from seed. It’s also one of the very best for the bee. Grow it in groups, making the collection of pollen easier for the bees, who won’t have to fly as far to find their food. Cosmos grows 2-5ft tall, the majority reaching about 2ft. It’s from Mexico, so a half hardy annual. Plant out after all danger of frost has passed, and deadhead to keep them flowering continuously through the summer. These open, flat flowers will delight you as well as giving the bees a feast.

·  2

Aster (HHA) ‘Compostion’ or Michaelmass Daisies. Many modern hybrids have little or no pollen. easy to grow, colorful and late summer to autumn flowering, they provide food late in the season. Important if honeybees are to be well fed to get through the winter months.

·  3

Sunflowers (HA) are a great choice, available in many heights and colours to suit your garden space. Choose yellow or orange over red, which bees don’t like. Varieties exist now for the allergic gardener, containing no pollen. Obviously avoid these when wishing to attract bees.

·  4

Calendulas or marigolds (HA) are great for bees, especially the original single flowered pot marigold. Dead head regularly for a longer flowering period.

·  5

Primulas. (HP) The native primrose, (primula vulgaris), primulas of all kinds, even the drumstick ones are great early food for bees. Cowslips (primula veris) are also good members of this extensive family of perennial plants.

·  6

Rudbekia (HHA) are an extensive group of cone flowers from the aster family. A wide variety of heights, mostly available in yellows and oranges, sure to brighten your border and feed bees. There are also a few hardy perennial ones, of which ‘Goldsturn’ is my personal favourite. All are easy to grow from seed.

·  7

Scabious or cornflowers (HA), another aster family member, are mostly blue flowered and bees adore them. Dead-headed regularly, they’ll flower all summer long.

·  8

Lavender (HHS) There are plenty of lavenders to choose from, all needing plenty of sun and well drained soil, but they’ll reward you with plenty of fragrant flowers for cutting and drying. Just watch them get smothered in bees when they come into flower.

·  9

Bluebells (bulb) Another early food supply. Just a note of caution for UK growers. The native English bluebell in now under threat from the Spanish bluebell, which outcompetes and crosses with it. So please ensure you are planting the native bluebell to ensure you don’t endanger a bluebell woodland near you.

·  10

Hellebores (HP) The Christmas rose! A lovely flower to have in your garden from late winter to early spring, this plant will tolerate some shade and moist conditions, though not wet. When bees emerge from hibernation they need food fast. This one gives them a snack when there’s little else around.

·  11

Clematis (Perennial climber) The majority of clematis will provide pollen, and I’ve watched bees happily moving from flower to flower gathering their crop. Always plant clematis deeper than they were in the container, as this gives more protection against cleamits wilt. These plants are hungry and thirsty, so add good compost to the planting hole. They also like their roots in the cool and heads in the sun, so once planted I place either a thick mulch or a pile of stones or gravel around their roots, keeping them cool and conserving moisture.

·  12

Crocus (bulb) Early flowering, plenty to choose from, and planted in the autumn to flower year after year. These are great value and cheer me up as well as the bees!

·  13

Mint (HP), especially water mint, is loved by bees. It’s great in your cooking, too. Easy to grow, it can be a bit of a thug, so either grow it in a container or prevent its escape around the garden by burying a bucket (with holes in the bottom for drainage) and plant your mint into that.

·  14

Rosemary (HHS) A mediterranean herb, rosemary likes well drained soild and full sun. It flowers around April/May. A great culinary herb, bees will take advantage of the pollen as long as you prune it correctly. This is best done straight after flowering, as most of the flowers will appear on new wood. Don’t prune rosemary back to old, bare wood as these are not likely to regrow. Depending on where you live and soil conditions, rosemary can be short lived, so take some cuttings each year so you can replace the old plant should it dsie or become too leggy.

·  15

Thyme (H to HHS)) There are now quite a few varieties available, tasting slightly different to each other eg lemon thyme. However, I’ve noticed that the wild thyme (thymus serpyllum) attracts a lot of bee visitors and tends to flower more profusely. But they are all worth growing. Give them the same growing conditions as rosemary and lavender.

·  16

Hebe (HH-HS) This extensive group of shrubs have wonderful flowers for bees. Plenty of pollen, all on one flower and plenty of flowers on one shrub. They vary in height, are mosly blue or pink and tolerate most soils. They dislike too much wet, so a well drained soil is best. Water well, though, until established.

·  17

Borage, the bee herb. (HA) Borage is blue flowered, simple to grow and in fact one type grows wild in the UK, though originally from Syria. Easy, prolific and the bees love it.

·  18

Echinacea, the cone flower. (HP) Now available in a variety of colours, all of which will attract bees. Echinacea Tennesseensis will attract birds, bees and butterflies.

·  19

Mignotette. There are HA, HHA and Perennial members of this family. They are sweetly scented and will attract and feed your bees, especially Reseda lutea.

·  20

Thrift, or Sea Pink (HP) is a great plant for a rock garden, trough or wall. Holding its bright pink flowers well above the grass-like foliage, it will cheer your garden and make the bees come back for more! Give it well drained condiitons and lots of sun.

·  21

Sedums are also excellent plants for rock gardens and walls. There are many to choose from, but avoid Sedum Spectabilis Autumn Joy if you’re planting for bees. Biting stonecrop and English stonecrop (sedums acre and anglicum). are natives, and great for bees.

·  22

Sweet Williams (Dianthus barbatus) (HB) are fantastic flowers for bees. An old cottage garden favourite, bees are attracted to the pink or white flowers and we love the perfume! They are members of the dianthus family, as are Pinks and Carnations, all of which are good for the bees.

·  23

Monarda (Bergamot) (HP) This is the herb that flavours Earl Grey tea, but the bees love its flowers for pollen and nectar. Its folk name in the Uk is bee balm. It likes a moist but not wet soil and can cope with a bit of shade. Share it with the bees! Bergamot tea is a herbal treat in itself. Just pour boiling water on the leaves and allow about ten minutes before drinking.

·  24

Cornflower (HA) Easy to grow, cheap and cheerful, cornflowers are another cottage garden favourite. Thier blue flowers act like a bee magnet. Grow in as large a group as you have the space for. This makes it easier for the bees to spot them and saves them flying around more than necessary. It’s easy to save seed from one year to the next, too.

·  25

Poppies (HA-HP) All poppies are attractive to bees, and are laden with pollen in nice open flowers. Very easy to grow, especially the annual kinds, and easy to save seeds to sow next year. Enjoy their delicate petals while your bees enjoy a feast.

·  26

Verbena Bonariensis (HP) a tall, delicate looking perennial with purple/mauve flowers that add a tropical feel to your borders. This is easy to grow from seed and sown early enough will flower in its first year. One not to do without!

·  27

Snapdragons (Antirrhinum) (HHA) Plenty of choice in heights and colours. Have you ever watched a bee enter and leave a snapdragon? Their weight pulls the lower part of the petal down so they can get inside for their food, and you can hear them buzzing while they are in there. Lovely to watch.

·  28

Ageratum (HHA) Easy to grow, with heads of blue flowers and another member of the compositae family, so lots of food on one flower head. This is one of my favorite annuals in the garden. Just don’t plant out until all danger of frost has passed and dead head for more flowers.

·  29

Echinops (globe thistle) (HP) This lovely blue thistle is very ornamental, even when not in flower, standing about 36″ tall. Bees and butterflies love the flowers which provide plenty of nectar. Easy to grow from seed and will come back year after year.

·  30

Digitalis (foxglove) (HB) Foxgloves make great food for bees. As they are poisonous, protect children from them and handle wearing gloves. As long as these precautions are taken these are wonderful plants for the garden and the bees. A woodland plant, they’re useful for a shady spot.

Other articles you may enjoy:

Study: Pesticides Are Leading Cause of Bee Die-Offs

Create a Honeybee Haven with Native Plants and Flowering Herbs

8 Healthy Foods to Boost Brain Power

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When it comes to improving brain power, choosing the right foods is essential. The nutrients you ingest, day in, day out, will help you use your brain more efficiently. The more you are using your brain, the more it will grow new connections, new cells, and improve your ability to problem-solve and store memories.

Making sure you eat fresh, local organic produce is also crucial. This will get your brain functioning at its peak, because these foods are much closer to their natural state and have a much higher availability of phytonutrients, vitamins and minerals. Consuming highly processed foods that are filled with numerous chemicals are not nutritious, and can actually slow the connections and neuronal firing in your brain.

I should also mention that drinking plenty of water (at least 2 liters or more a day) is very important to help the brain function properly and to help you feel more alert. After all, your water constitutes over 85% of your brain’s weight.

8 Foods that Boost your Brain Power

Berries (blueberries, blackberries, cranberries, strawberries, raspberries, red grapes, goji berries, mulberries, seabuckthorn, golden berries, boysenberries, saskatoons, etc.)
Berries are a great food for increasing brain power because of their high antioxidant content. They have been shown to prevent nerve-related degeneration and decline in both cognitive and motor function because they reduce inflammation and improve neuronal cell longevity. The polyphenolic compounds in berries also protect against neurological disorders like Alzheimer’s and Parkinson’s disease as well as depression.

Asparagus (and other foods rich in folic acid like okra, spinach, collards, sunflower seeds, romaine lettuce and beans)
Why are foods that are high in folic acid great for the brain? This vitamin has been found to improve memory and cognition in healthy adults aged 50-70 years old. Folic acid is a water-soluble B vitamin which improves cognitive functioning, especially with respect to memory and information processing speed. Consuming foods rich in folic acid like asparagus and spinach will help your brain tremendously!

Avocados
Avocados are a great healthy fat to include in your diet and they are high in vitamin E. They contain essential fatty acids which are necessary for maximum brain power as well as supporting proper brain growth and development. Omega fatty acids help reduce the risk of developing Alzheimer’s disease and help boost your memory and ability to learn new things!

Carrots (and other foods rich in beta carotene and vitamin C like mangos, oranges, broccoli, tomato, cantaloupe, peppers, and rainbow chard)
Beta carotene rich foods may reduce the risk of cognitive decline. Beta carotene is an antioxidant that prevents oxidative stress in the brain which normally damages brain cells leading to rapid brain aging and associated cognitive decline. In studies with groups of individuals taking beta carotene and comparing them to controls (no beta carotene), it was found that the brain was able to function much more efficiently, particularly with respect to verbal memory.

Hemp Seeds (and other healthy nuts & seeds like chia seeds, walnuts, almonds, pistachios, cashews, sunflower seeds and pumpkin seeds)
Hemp seeds are high in omega fatty acids which are anti-inflammatory and help protect the nervous system. How do they do this? To put it simply, they “feed” and repair the myelin sheaths that protect our nerves, which if not protected, can lead to serious health issues like multiple sclerosis (a disease caused by myelin sheath damage). Omega fatty acids in hemp seeds and other nuts and seeds also help lift depression and those suffering from Alzheimer’s disease, and can reduce the harmful effects of chronic stress.

Dark Green Leafy Vegetables (think collards, kale, swiss card, beet greens, green & red leaf lettuce, dandelion greens, and dark green herbs like basil, mint, parsley, cilantro, dill, arugula, and watercress)
Dark leafy green vegetables are known for their ability to keep the brain sharp through aging. These greens are rich in folate (a B vitamin, as mentioned earlier) and can protect against cognitive decline in older adults. Folate helps reduce blood levels of homocysteine (a blood marker of cardiovascular disease), which when high, have been linked to lower cognitive test scores. Leafy green vegetables are also very mineral and vitamin dense, which help keep our brain sharp, and our thoughts clearer.

Bananas
Bananas are a great brain food. For one, they help lift depression due to their high tryptophan content (a protein that the body converts into serotonin), which helps you relax and improve mood. Secondly, they are remarkably high in potassium (same with medjool dates!) which is a mineral that helps send oxygen to the brain and thus makes you feel more alert. They are also rich in B vitamins which are very important in calming the nervous system and protecting the myelin sheath around our nerves.

Watermelon (and other water rich foods like melon, zucchini, cucumbers and celery)
Ensuring you stay hydrated is a great way to keep your memory sharp, moods balanced and motivation strong. If you are dehydrated (which more than 95% of the population normally is), you reduce oxygen flow to the brain and could temporarily shrink neurons. Consuming water rich foods like watermelon, cucumbers and celery will prevent this from happening and can help you focus better on the tasks at hand.

Source: livelovefruit.com

Back To School Tips to Keep Your Kids Naturally Healthy

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Summer is quickly coming to an end and soon it will be time to send your children back to school or off to college. By the middle of August a flurry of preparation for students and parents is in full swing. New backpacks, new school supplies, new clothes, new shoes and renewing of friendships (who isn’t in touch with their friends to see what everyone is wearing on that “all important” first day of classes?) all go along with the excitement that back-to-school brings. However,  returning to classes filled with students in close quarters also means more germs and for many children, more illness.

This doesn’t have to be a down-side if you are prepared in advance. So grab a pencil and paper because I have some effective tips for the school year to help you promote good health and well-being in your children.

1)  Show Your Hands! Since there is a bit of time before the beginning of school, it is a good idea to introduce or reinforce to your children the importance of hand washing. Get your children into the habit of washing their hands before eating and after bathroom use. Good old soap and warm water is just as effective as hand sanitizers that sometimes contain toxic chemicals. Be aware that antibacterial soaps can lead to the development of antibiotic-resistant microorganisms.

2)  Coughing, Sneezing, Runny Nose – oh my!  Teach your children the importance of coughing and sneezing into their sleeve or a tissue, if one is available. Put a small package of tissue in your children’s backpacks and remind them that used tissues should be thrown away immediately after use.

3)  When it’s OK Not to Share. Teach your children that there are certain things that should not be shared. These include utensils, cups, water bottles, pens/pencils, cell phones, grooming articles, cosmetics, etc. This is especially important during cold and flu season.  Provide your children access to their own personal school supplies, tissues, water bottles, etc.

4)  Keep the Mouth Sparkling Clean.  Educate your children not only in the importance of brushing their teeth and gums at least two times daily but also about the health benefits of a clean mouth. Choose a non-fluorinated and non-toxic tooth paste or make your own homemade tooth powder. I also recommend Breath Fresh™ which allows prompt and convenient attention to oral health no matter where you are or what the circumstances. 

5)  ZZZ’s are Important. With all the excitement of a new school year, getting back into the swing of homework and project deadlines as well as extra-curricular activities, children can quickly become sleep deprived. Without a sleep regimen, older children and teens can show signs of sleep deprivation which includes fatigue, headaches, slow metabolic rates, moodiness and decreased ability to focus and pay attention. It is wise to make sure children of all ages start getting back into a healthy sleep schedule before school starts. Keep computers, TV’s and cell phones out of the bedroom. Set an age-appropriate bedtime for your children and stick to it – even on the weekends. Most healthcare professionals agree that children 5 to 12 years old need approximately 10 hours of sleep per night while older, high school aged children need about 9 hours. The body does a tremendous amount of healing and repair work between the hours of 10:00 PM and 3:00 AM. Keep in mind that when the body is sleep deprived the immune system becomes sluggish.

6)  What’s for Breakfast & Lunch? Teaching your children how to make healthy food choices by example is, in my opinion, one of the most important life-long lessons a parent can pass on to their children. Food is what fuels and nourishes the entire body, including the brain. It is proven over and over again that children who eat healthy, nutritious meals and avoid pre-packaged foods require less doctor visits, resist more illness, have less difficulty with concentration, attention and memory and are actually happier than those who feast on a constant diet of HFCS, fast foods and pre-packaged foods laden with chemicals.  Make it a requirement that your children eat breakfast every morning – preferably food that is not pre-packaged. Breakfast helps to get the metabolism going and also helps the body to eliminate efficiently. Breakfast smoothies packed full of nutritious fruit, healthy greens and essential fatty acid are quick, easy, very healthy and best of all taste great!  If possible skip the cafeteria and snack bar menus by providing a homemade lunch for your children. A piece of fruit along with a wholesome sandwich that includes a protein source and lots of veggies on gluten-free bread will provide a high amount of nutrients, satisfy hunger and provide energy. Add a small bag of raw veggies and healthy dip for added fiber and nutrition. Provide your children with a personal water bottle that includes its own filter so that your children have access to clean and pure water all day long.  Teach them the importance of water and keeping hydrated. Be sure to have healthy after-school snacks available for your children. Suggestions include ready-to-eat cold fruit slices, sliced veggies, homemade salsa and homemade sweet potato chips, homemade trail mix in pre-portioned bags, fruit milkshakes using almond milk, etc.  Ask your children to come up with ideas for healthy snacks and healthy lunches. One last mention – make sure that all fruits, veggies, etc. are effectively washed and prepared. Make sure to keep countertops and cutting boards properly disinfected (use non-toxic soaps or cleaning products).

7)  Exercise and Sunshine Count.  Believe it or not but recess and structured PE classes are a thing of the past in many schools. Children need a time to run off energy, soak up sunshine and de-stress. Require your children to go outdoors for some play time after school. Sunshine actually encourages Vitamin D3 production in the body which in turn can help with stress. Encourage teens to take a walk/jog every afternoon or to get involved with an outdoor sports activity. Make sure to provide adequate hydration for all outside activities. If you live in an area where sunshine is minimal consider supplementing your child’s diet with a liquid Vitamin D3. I do recommend having Vitamin D3  levels checked first. Consider a weekday family rule of no TV/video games/computer time if the weather permits outdoor activities.

8)  Open Elimination Routes.  Children have four elimination routes for the removal of toxins – breathing, sweating, urination and defecation. Girls also acquire an extra elimination route with the beginning of menses. While each elimination route is important, bowel health is often a subject that makes everyone uncomfortable and thus is often ignored. Because 70% of the immune system is located in the small and large intestine, it is important that parents keep tabs on their children’s bowel health. For more information about bowel health, please read my article, Children Get Constipated, Too. Healthy eating, adequate exercise, proper hydration and rest go a long way in helping the elimination routes to work effectively. If your child continues to experience issues such as constipation, I recommend Pure Vegan Mag O7 which will help with elimination in a safe and effective manner.  Also a review of diet, exercise, stress and hydration is warranted.

9)  Natural Supplements. I believe that all children should be on a daily children’s organic multi-vitamin/mineral supplement as well as a non-acidic, neutral pH Vitamin C powder and effective probiotics. While supplements are no replacement for a healthy diet, they can fill in the gaps and also provide a sturdy nutritional foundation. Studies have proven that the daily use of probiotics reduce the incidence of illness as well as help prevent the onset of cold and flu symptoms throughout the year. According to the results of one study, “When compared to a placebo group, the groups that received the single and combination probiotic supplements reduced their fever incidence by 53% and 72.7% respectively. Their coughing was reduced by 41.4% and 62.1% and their runny noses were lessened by 28.2% and 58.5%. The duration and severity of cold and flu symptoms were also significantly reduced in the children receiving the probiotics. Because of their enhanced natural defenses, these children had less need for prescription antibiotics and missed fewer days of childcare.” See the study reference here. We are living in tough financial times and less time in the doctor’s office can be a huge savings for most families. One of the most effective probiotics on the market today and the one that our family uses is Latero-Flora which is Bacillus Laterosporus BOD. The veggie capsules are small and can be opened and put on foods or in smoothies. The action of Bacillus Laterosporus BOC is three-fold. First these organisms attack and help to eliminate pathogenic organisms such as Salmonella, E.Coli and Streptococci. They also create a hostile environment against viruses. Second, they stimulate thte immune system to produce more antibodies against bacteria and viruses. Lastly, Bacillus Laterosporus BOD improves digestion by completely breaking down food in the intestines and assists in the elimination of toxins. Long term exposure to incomplete digestion and toxins has been implicated as the cause of many chronic diseases.

10.  When Sick – Stay Home.  No matter how much we watch over our children’s health, at some point illness will occur. Don’t send your child to school if he/she is sick. It’s not fair to your child and it’s not fair to expose other children. If your child is running a fever, complaining of a sore throat, stomach ache and/or headache, has a runny nose and/or is exhibiting a lack of energy, it is wise to take a break, stay home and rest. Should more symptoms appear or continually get worse, a consult with a trusted healthcare professional is in order. When the body is not well, it needs rest, hydration, healthy food (veggies, fruits and hydration) and some down time. Hearty and healthy soup is one of the best foods for cold and flu symptoms. I suggest a soup that we have used in our family for years — Dr. Lanphier’s Healthy Chicken/Vegetable Soup This soup can be adjusted for those who are vegetarians. A warm serving of this soup as well as a plate of fresh, raw veggies with a homemade dip will provide satisfying nourishment and will help to rev-up the immune system.

One last reminder. Children who learn to implement healthy habits at a young age exhibit less emotional turmoil and greater focus and problem solving skills during their school years. There is absolutely nothing to lose in getting your children involved in their own health and wellness. Call a family meeting and discuss ways in which the above suggestions can be implemented in your own family.  Don’t go over-board but instead ease into some of these suggestions until they become habit. Then tackle a few more. It won’t be long until everyone realizes that practicing healthy prevention really does help everyone to feel and look their best and even keeps emotions balanced!  From myself and OAW – much success and good health to all students during the coming school year!

I would love to read your ideas about keeping children healthy during the school year. Please share them below.

Source: Oasis Advanced Wellness

Most Nutrient Dense Foods

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We all know which foods we do best to avoid, right? Despite the alluring appeal processed foods, they provide little nutrition and a whole lot of risks. Yet when it comes to the good stuff—what are the best foods to put into our bodies? While experts all agree we need a variety of foods for a healthy diet, do you know which are the healthiest of the bunch? The answers may surprise and delight you.

1. Spirulina: While the thought of eating lake algae might gross you out, spirulina is actually pretty tasty, especially blended into a smoothie or hidden in a chocolate bar. It has more antioxidants than any other food on earth and is loaded with protein and minerals making it the most nutrient dense food.

2. Kale: According to Dr. Joel Fuhrman, kale is the most nutritious food, loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer. It's also delicious and an easy to prepare, versatile food.

3. Hemp Seeds: What do you get when you combine protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals? Hemp, of course. This easily digestible seed is versatile, easy to use and extremely tasty, too.

4. Chocolate: Yes, you read right. Cacao beans are so nutrient-dense that scientists haven't even begun to identify all the benefits in the little bean yet. Don't grab a Snickers though—the good stuff is found only in raw cacao beans or nibs (or really, really dark chocolate). Minerals, vitamins and tons of antioxidants are great for your heart, skin, and release chemicals in the brain that make you feel like you're in love.

5. Broccoli: Mom was right, you should eat your broccoli if you want a healthy digestive system and to decrease your risk of cancer. Broccoli has a wide range of yumminess too, from soups and stews to stir fry.

6. Spinach: Popeye was onto something with that spinach fixation. But skip the canned stuff and stick with fresh or frozen for an antioxidant, protein and fiber-rich burst of healthy goodness. Fresh or cooked, spinach's sweet and hardy flavor brightens any meal.

7. Chia: The Aztec warriors may have died out, but their legacy is alive and strong in the chia seed. This yummy, unassuming ancient favorite is loaded with omega fats, protein and fiber. Dr. Weil says it's a better choice than flax because "chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid."

8. Berries: Unlike other fruit, berries tend to be less sugary and full of vital vitamins, minerals and those free-radical avenging antioxidants. Wild berries are always a great choice, especially black raspberries.

Thank you Dave Sommers

Article Sources:
http://www.superfoodsforlife.com/site/531699/page/103407
http://www.dwlz.com/HealthyLife/healthy50.html
http://www.drfuhrman.com/library/article13.aspx
http://www.happyhealthylonglife.com/happy_healthy_long_life/andi-scale-aggregate-nutrient-density-index.html
http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html


Article Author: Jill Ettinger

Glutathione: The Most Powerful Antioxidant

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Did you know that glutathione is one of the most powerful antioxidants utilized by the human body? It is a tripeptide (3 amino acids bonded together) made by our bodies for protection against free radical damage, to eliminate toxins, to support energy production and help enhance our immune system.

This antioxidant is actually made by our bodies, however, things like toxins, medications, stress, pollution, poor diet, trauma, infections and radiation deplete our glutathione stores, leaving us susceptible to developing a host of diseases. Without enough glutathione, your liver becomes overworked, and it makes it hard for it to properly detox chemicals and toxins from your environment and food.

Even aging depletes our glutathione levels. By the age of 45, our glutathione levels begin to drop, and they can drop as much as 50% below optimal as we get older. This is one reason why we must consume fresh plant foods that are high in this antioxidant to ensure our GSH stores don’t drop below optimal.

On the bright side, GSH helps prevent aging, cancer, heart disease, dementia, and can be used to treat things from autism to Alzheimer’s disease. In fact, individuals with the least amount of glutathione in their blood are 30% more likely to suffer from a heart attack and stroke than individuals with high glutathione levels, according to the New England Journal of Medicine.

Glutathione functions in a number of ways:

- It functions in the metabolism of iron

- It is used in a variety of biochemical reactions like DNA synthesis & repair, protein synthesis, prostaglandin synthesis, amino acid transport and enzyme activation. Thus, it affects a large chunk of the immune system, nervous system, gastrointestinal system and lungs

- Regulates the nitric oxide cycle

- Maintains antioxidants like vitamins C and E (gives them a “second life”)

- Neutralizes free radicals and reactive oxygen compounds which, if not tended to, can lead to a host of diseases and illnesses

Long Life Span

Most antioxidants have short life spans (for each free radical molecule, 1 molecule of antioxidant is completely wiped out – they sacrifice their lives). Not glutathione! This antioxidant has the power to recharge not only itself, but other antioxidants as well (like vitamins C and E, mentioned above).

Free Radicals and Detox

Free radical damage to our tissues and DNA is one of the main causes for chronic illness. The cumulative overload of free radicals (from the environment, stress, foods we eat, water supply, etc.) is called oxidative stress, and this is what slowly deteriorates our health. It is important that we maintain a constant store of GSH (and other antioxidants) because this is what protects our cells from oxidation. In addition, the fact that GSH helps restore other antioxidants in our body, it is particularly important that we do not deplete these stores.

The highest concentration of glutathione is located in the liver, the body’s primary detox organ. The liver undergoes two stages of detoxification:

1) Liver enzymes convert toxins into flushable compounds and,

2) Glutathione escorts these toxins out of the body via urine or bile

If glutathione levels are low, our liver becomes overloaded with toxins and this leads to many unexplained sicknesses and health issues we see today.

Glutathione and Aging

The Journal of Age and Aging reported that glutathione levels are highest in seniors who are in good health. These seniors actually had higher glutathione levels than individuals 20-40 years younger. This could be one reason as to why some individuals make it to 90 and 100 years old, versus individuals who make it to 70 or 80.

Boost Your Glutathione Levels! 

Plant Foods High In Glutathione

Some plant foods contain the full version of glutathione like asparagus, spinach, avocado, melon, grapefruit, peaches and squash. Try to consume these foods raw and without heat to allow for greatest absorption and to prevent the destruction of the antioxidant.

Eat Raw

Consuming a high raw, plant based diet will ensure that you get an array of antioxidants into your diet which helps to relieve the stress on glutathione and give it a break. The more antioxidants you have in your body, the less your body will need to depend on its glutathione reserves.

Consume Foods High in Cysteine

In addition, eat more foods high in cysteine like garlic and onions. This sulfur-rich amino acid is a key building block for the antioxidant glutathione.

Eat Cruciferous Vegetables

Also include foods in your diet like broccoli, cabbage, brussels sprouts and kale which enhance glutathione production!

Limit Toxic Exposure

Switching to a whole foods natural lifestyle will reduce your exposure to toxins. Cleaning your home with natural cleaners like vinegar or lemon, and switching to chemical free beauty and skin care products will minimize how many chemicals you are exposed to day in day out. Filtering your water, reducing the amount of refined and processed foods you eat (or cutting them out all together), as well as consuming lots of organic, non-GMO produce minimizes potential toxic burdens. This will help preserve your body’s glutathione producing ability, and prevents it from becoming depleted at an early age.

Exercise

Exercise actually boosts the production of glutathione and helps improve the functioning of your immune and detoxification systems. Any form of exercise will work – whichever you have fun at most. Go outside and play, breathe the fresh air, and move your body for at least 30-60 minutes a day!

Sources:

http://experiencelife.com/article/glutathione-the-great-protector/