Stress has been in the news as a health epidemic since the
early eighties and this situation continues to worsen as an
increasing number of workers say that they are suffering
increasing stress in the workplace. Indeed work is now the
leading environment for the development of stress in adult
Americans. However levels of stress have also been rising
for children in the past few years and many people now link
this to a loss of religious and family values, isolation,
insufficient social support and simple corporate greed.
Nowadays, stress is far more of a danger than it was just
ten years ago and looks to be more extensive and more
invasive than ever with a lot more stress coming from
psychological instead of physical threats.
Stress causes a rise in heart rate and greater blood flow
leading to higher blood pressure. Levels of blood sugar also
increase to give the body the extra fuel which it needs to
fight stress, and the body is designed to push blood away
from the stomach when we are stressed in order to provide
extra strength for the legs and arms as part of what is
often called our "flight or fight" response.
Stress contributes to anxiety and chronic depression
together with skin and gastrointestinal problems, and
interferes with the workings of a lot of the body's major
organs. It can also create an impairment of the immune
system, which cannot shake off viral disorders from the not
particularly serious cold to very serious diseases such as
AIDS and cancer.
Stress in the workplace directly influences such things as
employee absenteeism and productivity and the business
climate progressively worsens with competition today at an
all-time high. The pressure placed upon employees to produce
and the continual concern about job security can produce a
number of conditions including neck pain, back pain, stroke,
hypertension, diabetes, ulcers and heart attacks.
All sorts of things can create stress including just sitting
in front of a computer for six hours every day or more,
meeting deadlines or having somebody continually monitoring
you. In this case the results are frequently seen as
depression and a range of physical ailments which give rise
to lost work time.
Taking the steps to manage the stress in your life may well
be the nicest gift you can give yourself and just a few
quite simple alterations to your lifestyle can make a big
difference to how you handle stress. For instance, taking
just 20 minutes out of your day to walk will lower your
level of stress as will talking to other people, prayer and
meditation and following a healthy diet. Take the time
necessary to master a few relaxation techniques because deep
breathing and relaxation exercises can do a great deal to
reduce your level of stress.
Turbulence Training - Scam Or The Real Deal
I assume that you are reading this article because you have
read about the Turbulence Training program but there's some
skepticism over its effectiveness. For this purpose, I would
not waste space by going into details about the program. The
thing I am going to discuss in this article is whether the
Turbulence Training program is for real or a scam.
Here are some of the key points I found out about the Turbulence
Training program:
1. You will lose fat and gain muscle: The ultimate focus of
any individual should be not just to lose fat, but also gain
muscle. This is because muscles are the only things that
can make your body stronger. Muscles also keep fat away;
since muscles demand a lot of energy to maintain them, your
body uses its surplus energy on these muscles instead of
storing it as fat!
With the TT program, you can not only lose weight, but also
gain valuable lean muscle and become healthy and strong.
2. You will need to work on the system at least 3 times per
week: If you expect to see any immediate results from the
Turbulence Training program then this is not for you as
results may take time. Like most other legitimate weight loss
programs, you won't see any results until after a couple of
weeks have passed!
Also like any other weight loss program you need to be
committed to TT. You need to work on the system for at least
three times per week in order to see any tangible results.
If you are not someone who can remain committed to a fitness
program for a considerable time period, then I'm afraid that
TT is not for you.
3. It consists of an intense training and workout program:
Exercises are the focal point of the TT program - intense
exercises at that. However not all body types are suitable
for intense exercises. In order to make sure that you are
fit for the Turbulence Training program, you should consult
with your doctor before starting the program.
4. Made for busy people: If you think it is difficult to
find time for exercises, then the Turbulence Training
program is for you. Since TT uses intense workouts to help
people lose weight, you won't have to spend three or four
hours at a gym. In fact, TT is suited for busy people. With
the TT program the excuse of 'I am to busy' has no substance
because you do not even need a gym.
Based on the above evaluation, and also the fact that it can
help one lose weight successfully, I can safely conclude
that the Turbulence Training program is a completely
legitimate weight loss program that really produces results!
If you want to learn more on how to blowtorch body fat and
build muscle and claim a free workout or meal plan visit
the Turbulence Training site available at =>
http://www.theturbulencetrainingsite.com
read about the Turbulence Training program but there's some
skepticism over its effectiveness. For this purpose, I would
not waste space by going into details about the program. The
thing I am going to discuss in this article is whether the
Turbulence Training program is for real or a scam.
Here are some of the key points I found out about the Turbulence
Training program:
1. You will lose fat and gain muscle: The ultimate focus of
any individual should be not just to lose fat, but also gain
muscle. This is because muscles are the only things that
can make your body stronger. Muscles also keep fat away;
since muscles demand a lot of energy to maintain them, your
body uses its surplus energy on these muscles instead of
storing it as fat!
With the TT program, you can not only lose weight, but also
gain valuable lean muscle and become healthy and strong.
2. You will need to work on the system at least 3 times per
week: If you expect to see any immediate results from the
Turbulence Training program then this is not for you as
results may take time. Like most other legitimate weight loss
programs, you won't see any results until after a couple of
weeks have passed!
Also like any other weight loss program you need to be
committed to TT. You need to work on the system for at least
three times per week in order to see any tangible results.
If you are not someone who can remain committed to a fitness
program for a considerable time period, then I'm afraid that
TT is not for you.
3. It consists of an intense training and workout program:
Exercises are the focal point of the TT program - intense
exercises at that. However not all body types are suitable
for intense exercises. In order to make sure that you are
fit for the Turbulence Training program, you should consult
with your doctor before starting the program.
4. Made for busy people: If you think it is difficult to
find time for exercises, then the Turbulence Training
program is for you. Since TT uses intense workouts to help
people lose weight, you won't have to spend three or four
hours at a gym. In fact, TT is suited for busy people. With
the TT program the excuse of 'I am to busy' has no substance
because you do not even need a gym.
Based on the above evaluation, and also the fact that it can
help one lose weight successfully, I can safely conclude
that the Turbulence Training program is a completely
legitimate weight loss program that really produces results!
If you want to learn more on how to blowtorch body fat and
build muscle and claim a free workout or meal plan visit
the Turbulence Training site available at =>
http://www.theturbulencetrainingsite.com
Dietary Fiber and Mineral Availability
Mainstream health authorities are constantly telling us to eat more fiber for health, particularly whole grains, fruit and vegetables. Yet the only clinical trial that has ever isolated the effect of eating a high-fiber diet on overall risk of death, the Diet and Reinfarction Trial, came up with this graph:
Oops! How embarrassing. At two years, the group that doubled its fiber intake had a 27% greater chance of dying and a 23% greater chance of having a heart attack. The extra fiber was coming from whole grains. I should say, out of fairness, that the result wasn't quite statistically significant (p less than 0.05) at two years. But at the very least, this doesn't support the idea that increasing fiber will extend your life. I believe this the only diet trial that has ever looked at fiber and mortality, without also changing other variables at the same time.
Why might fiber be problematic? I read a paper recently that gave a pretty convincing answer to that question: "Dietary Fibre and Mineral Bioavailability", by Dr. Barbara F. Hartland. By definition, fiber is indigestible. We can divide it into two categories: soluble and insoluble. Insoluble fiber is mostly cellulose and it's relatively inert, besides getting fermented a bit by the gut flora. Soluble fiber is anything that can be dissolved in water but not digested by the human digestive tract. It includes a variety of molecules, some of which are quite effective at keeping you from absorbing minerals. Chief among these is phytic acid, with smaller contributions from tannins (polyphenols) and oxalates. The paper makes a strong case that phytic acid is the main reason fiber prevents mineral absorption, rather than the insoluble fiber fraction. This notion was confirmed here.
As a little side note, polyphenols are those wonderful plant antioxidants that are one of the main justifications for the supposed health benefits of vegetables, tea, chocolate, fruits and antioxidant supplements. The problem is, many of them are actually anti-nutrients. They reduce mineral absorption, reduce growth and feed efficiency in a number of species, and the antioxidant effect seen in human plasma after eating them is due largely to our own bodies secreting uric acid into the blood (a defense mechanism?), rather than the polyphenols themselves. The main antioxidants in plasma are uric acid, vitamin C and vitamin E, with almost no direct contribution from polyphenols. I'm open to the idea that some polyphenols could be beneficial if someone can show me convincing data, but in any case they are not the panacea they're made out to be. Thanks to Peter for cluing me in on this.
Whole grains would be a good source of water-soluble vitamins and minerals, if it weren't for their very high phytic acid content. Even though whole grains are full of minerals, replacing refined grains with whole grains in the diet (and especially adding extra bran) actually reduces the overall absorption of a number of minerals (free text, check out table 4). This has been confirmed repeatedly for iron, zinc, calcium, magnesium and phosphorus. That could well account for the increased mortality in the DART trial.
Refining grains gets rid of the vitamins and minerals but at least refined grains don't prevent you from absorbing the minerals in the rest of your food. Here's a comparison of a few of the nutrients in one cup of cooked brown vs. unenriched white rice (218 vs. 242 calories):
Brown rice would be quite nutritious if we could absorb all those minerals. There are a few ways to increase mineral absorption from whole grains. One way is to soak them in slightly acidic, warm water, which allows their own phytase enzyme to break down phytic acid. This doesn't seem to do much for brown rice, which doesn't contain much phytase.
A more effective method is to grind grains and soak them before cooking, which helps the phytase function more effectively, especially in gluten grains and buckwheat. The most effective method by far, and the method of choice among healthy traditional cultures around the world, is to soak, grind and ferment whole grains. This breaks down nearly all the phytic acid, making whole grains a good source of both minerals and vitamins.
The paper "Dietary Fibre and Mineral Bioavailability" listed another method of increasing mineral absorption from whole grains that I wasn't aware of. Certain foods can increase the absorption of minerals from whole grains high in phytic acid. These include: foods rich in vitamin C such as fruit or potatoes; meat including fish; and dairy.
Another point the paper made was that the phytic acid content of vegetarian diets is often very high, potentially leading to mineral deficiencies. The typical modern vegetarian diet containing brown rice and unfermented soy products is very high in phytic acid and thus very low in absorbable minerals. The more your diet depends on plant sources for minerals, the more careful you have to be about how you prepare your food.
Oops! How embarrassing. At two years, the group that doubled its fiber intake had a 27% greater chance of dying and a 23% greater chance of having a heart attack. The extra fiber was coming from whole grains. I should say, out of fairness, that the result wasn't quite statistically significant (p less than 0.05) at two years. But at the very least, this doesn't support the idea that increasing fiber will extend your life. I believe this the only diet trial that has ever looked at fiber and mortality, without also changing other variables at the same time.
Why might fiber be problematic? I read a paper recently that gave a pretty convincing answer to that question: "Dietary Fibre and Mineral Bioavailability", by Dr. Barbara F. Hartland. By definition, fiber is indigestible. We can divide it into two categories: soluble and insoluble. Insoluble fiber is mostly cellulose and it's relatively inert, besides getting fermented a bit by the gut flora. Soluble fiber is anything that can be dissolved in water but not digested by the human digestive tract. It includes a variety of molecules, some of which are quite effective at keeping you from absorbing minerals. Chief among these is phytic acid, with smaller contributions from tannins (polyphenols) and oxalates. The paper makes a strong case that phytic acid is the main reason fiber prevents mineral absorption, rather than the insoluble fiber fraction. This notion was confirmed here.
As a little side note, polyphenols are those wonderful plant antioxidants that are one of the main justifications for the supposed health benefits of vegetables, tea, chocolate, fruits and antioxidant supplements. The problem is, many of them are actually anti-nutrients. They reduce mineral absorption, reduce growth and feed efficiency in a number of species, and the antioxidant effect seen in human plasma after eating them is due largely to our own bodies secreting uric acid into the blood (a defense mechanism?), rather than the polyphenols themselves. The main antioxidants in plasma are uric acid, vitamin C and vitamin E, with almost no direct contribution from polyphenols. I'm open to the idea that some polyphenols could be beneficial if someone can show me convincing data, but in any case they are not the panacea they're made out to be. Thanks to Peter for cluing me in on this.
Whole grains would be a good source of water-soluble vitamins and minerals, if it weren't for their very high phytic acid content. Even though whole grains are full of minerals, replacing refined grains with whole grains in the diet (and especially adding extra bran) actually reduces the overall absorption of a number of minerals (free text, check out table 4). This has been confirmed repeatedly for iron, zinc, calcium, magnesium and phosphorus. That could well account for the increased mortality in the DART trial.
Refining grains gets rid of the vitamins and minerals but at least refined grains don't prevent you from absorbing the minerals in the rest of your food. Here's a comparison of a few of the nutrients in one cup of cooked brown vs. unenriched white rice (218 vs. 242 calories):
Brown rice would be quite nutritious if we could absorb all those minerals. There are a few ways to increase mineral absorption from whole grains. One way is to soak them in slightly acidic, warm water, which allows their own phytase enzyme to break down phytic acid. This doesn't seem to do much for brown rice, which doesn't contain much phytase. A more effective method is to grind grains and soak them before cooking, which helps the phytase function more effectively, especially in gluten grains and buckwheat. The most effective method by far, and the method of choice among healthy traditional cultures around the world, is to soak, grind and ferment whole grains. This breaks down nearly all the phytic acid, making whole grains a good source of both minerals and vitamins.
The paper "Dietary Fibre and Mineral Bioavailability" listed another method of increasing mineral absorption from whole grains that I wasn't aware of. Certain foods can increase the absorption of minerals from whole grains high in phytic acid. These include: foods rich in vitamin C such as fruit or potatoes; meat including fish; and dairy.
Another point the paper made was that the phytic acid content of vegetarian diets is often very high, potentially leading to mineral deficiencies. The typical modern vegetarian diet containing brown rice and unfermented soy products is very high in phytic acid and thus very low in absorbable minerals. The more your diet depends on plant sources for minerals, the more careful you have to be about how you prepare your food.
Just a Reminder
I will not tolerate comments that are disrespectful or threatening to other commenters or myself. Feel free to disagree with anyone here, including me, in a courteous tone. I enjoy the intelligent discussions we have here, and I don't want them to degenerate into troll wars.
Some Of The Most Popular Ways To Stop Smoking
There's no shortage of methods to stop smoking. But do they
work? Following is an overview of some of the more common
ways to quit. Find out for yourself if they can live up to
their promises.
Pharmaceuticals
Nicotine patches are a popular method for quitting smoking.
They work by slowly decreasing the amount of nicotine that
you ingest each day. This will lessen the withdrawal
symptoms when the nicotine is stopped for good.
A hot new pharmaceutical product is Chantix, a
(http://stopsmoking.walakam.com/important-information-about-the-quit-smoking-pill/)
quit smoking pill. This medication causes the release of
dopamine, a feel good chemical in your brain. The brain
experiences the same effect as if nicotine were present in
your bloodstream. Using this form of treatment, withdrawal
symptoms are virtually nonexistent.
It's important to note that using medications to help you
stop smoking isn't always the complete answer. That's
because it's not just a chemical addiction you're dealing
with. Smoking is also psychologically addictive, which is
equally difficult to deal with.
Quitting Cold Turkey
Most people will try this method first when they decide it's
time to stop smoking. This is a rather brutal approach that
means just stopping; no medications and no slowly tapering
down. Although it's popular, it's not necessarily the most
successful method.
Most people who smoke are addicted to the large quantities
of nicotine that are contained in cigarettes. This is a
highly addictive drug, and withdrawal symptoms appear when
your body is no longer getting it. Quitting cold turkey
heightens the withdrawal effect, and your symptoms will go
on for at least two weeks.
The hard part is to learn how to take your mind off these
symptoms when they come over you. Many people find this too
difficult and eventually give in to their cravings.
Substituting
This technique involves replacing smoking with some other
activity or behavior. Many people have found success by
sucking on hard candy or chewing gum when the urge to smoke
hits. Sometimes this will help to satisfy the oral fixation
by giving your mouth something else to do.
Other people substitute exercise for smoking. When they
crave a cigarette, they simply go for a run or get on an
exercise bike.
Anyone who has ever been a smoker knows how difficult it is
to kick the habit. And anyone who has been successful will
probably tell you that it took several attempts to quit
smoking for good. But it's worth it to keep trying. After
all, your life is on the line.
work? Following is an overview of some of the more common
ways to quit. Find out for yourself if they can live up to
their promises.
Pharmaceuticals
Nicotine patches are a popular method for quitting smoking.
They work by slowly decreasing the amount of nicotine that
you ingest each day. This will lessen the withdrawal
symptoms when the nicotine is stopped for good.
A hot new pharmaceutical product is Chantix, a
(http://stopsmoking.walakam.com/important-information-about-the-quit-smoking-pill/)
quit smoking pill. This medication causes the release of
dopamine, a feel good chemical in your brain. The brain
experiences the same effect as if nicotine were present in
your bloodstream. Using this form of treatment, withdrawal
symptoms are virtually nonexistent.
It's important to note that using medications to help you
stop smoking isn't always the complete answer. That's
because it's not just a chemical addiction you're dealing
with. Smoking is also psychologically addictive, which is
equally difficult to deal with.
Quitting Cold Turkey
Most people will try this method first when they decide it's
time to stop smoking. This is a rather brutal approach that
means just stopping; no medications and no slowly tapering
down. Although it's popular, it's not necessarily the most
successful method.
Most people who smoke are addicted to the large quantities
of nicotine that are contained in cigarettes. This is a
highly addictive drug, and withdrawal symptoms appear when
your body is no longer getting it. Quitting cold turkey
heightens the withdrawal effect, and your symptoms will go
on for at least two weeks.
The hard part is to learn how to take your mind off these
symptoms when they come over you. Many people find this too
difficult and eventually give in to their cravings.
Substituting
This technique involves replacing smoking with some other
activity or behavior. Many people have found success by
sucking on hard candy or chewing gum when the urge to smoke
hits. Sometimes this will help to satisfy the oral fixation
by giving your mouth something else to do.
Other people substitute exercise for smoking. When they
crave a cigarette, they simply go for a run or get on an
exercise bike.
Anyone who has ever been a smoker knows how difficult it is
to kick the habit. And anyone who has been successful will
probably tell you that it took several attempts to quit
smoking for good. But it's worth it to keep trying. After
all, your life is on the line.
Become A Pro In Shrimp Dishes!
Shrimps are no longer considered as a dish reserved for the
special occasion only. Now in almost every home it is cooked
regularly. The reason behind its popularity is not only the
fact that it tastes good and is easy to prepare but it is
healthy as well. For instance, less than 85 calories are
gained with 3-ounces of shrimps. Although it is known to
contain high dietary cholesterol, it doesn't increase blood
cholesterol.
Easy shrimps recipes are widely available that can help you
in preparing a shrimp dish. You can easily prepare tasty and
healthy shrimps with these recipes. A perfect shrimp dish
not only depends on the recipe used but the quality and
quantity of shrimp as well. The most popular type of shrimps
in the market is white, brown and pink shrimp. You will also
find jumbo, rock and tiger shrimps.
Shrimps are available on count per pound basis in the
market. The more the number of shrimps, the smaller their
size is. It is advisable to consider pound per person when
ordering for shrimps. Also, you should buy frozen shrimps
and later defrost them. When about to prepare a shrimp dish,
make sure to thaw the shrimps in your refrigerator before
using them.
You don't need high cooking skills for cooking shrimp.
Depending on the recipe you will either be required to cook
through boiling, cooking within the recipe itself or cooking
partially in advance.
Before providing you with an easy shrimp recipe, here are few
tips that one can follow to cook perfect tasty shrimps. The
most important tip is not to let the shrimp overcook
otherwise the shrimp will dry-up and becomes rubbery. In the
boiling method, the shrimp will rise to the top of water to
signal its done. Secondly, sometimes your shrimp smells off a
little-bit. If it is still fresh from the market then simply
rub the shrimp with baking soda and let it stay in the
refrigerator for about ten minutes. Then rinse it thoroughly
and remove the soda completely. Note that if it is giving
off a strong ammonia odor then it is time for you to throw
it away and not use it. Peeling shrimp off when raw is
easier than when cooked.
Below is an easy shrimp recipe that you can follow :
Ingredients needed:
a. 3 tbsp of garlic minced
b. cup of lemon juice
c. 2 tbsp of olive oil
d. cup of parsley(freshly minced)
e. tsp of salt
f. tsp of pepper
g. 1- pounds of cooked shrimps
Place oil and garlic in skillet over medium heat until
fragrant. After this add parsley, lemon juice, pepper and
salt. Transfer to a large bowl and add shrimps. Serve when
chilled.Enjoy!
special occasion only. Now in almost every home it is cooked
regularly. The reason behind its popularity is not only the
fact that it tastes good and is easy to prepare but it is
healthy as well. For instance, less than 85 calories are
gained with 3-ounces of shrimps. Although it is known to
contain high dietary cholesterol, it doesn't increase blood
cholesterol.
Easy shrimps recipes are widely available that can help you
in preparing a shrimp dish. You can easily prepare tasty and
healthy shrimps with these recipes. A perfect shrimp dish
not only depends on the recipe used but the quality and
quantity of shrimp as well. The most popular type of shrimps
in the market is white, brown and pink shrimp. You will also
find jumbo, rock and tiger shrimps.
Shrimps are available on count per pound basis in the
market. The more the number of shrimps, the smaller their
size is. It is advisable to consider pound per person when
ordering for shrimps. Also, you should buy frozen shrimps
and later defrost them. When about to prepare a shrimp dish,
make sure to thaw the shrimps in your refrigerator before
using them.
You don't need high cooking skills for cooking shrimp.
Depending on the recipe you will either be required to cook
through boiling, cooking within the recipe itself or cooking
partially in advance.
Before providing you with an easy shrimp recipe, here are few
tips that one can follow to cook perfect tasty shrimps. The
most important tip is not to let the shrimp overcook
otherwise the shrimp will dry-up and becomes rubbery. In the
boiling method, the shrimp will rise to the top of water to
signal its done. Secondly, sometimes your shrimp smells off a
little-bit. If it is still fresh from the market then simply
rub the shrimp with baking soda and let it stay in the
refrigerator for about ten minutes. Then rinse it thoroughly
and remove the soda completely. Note that if it is giving
off a strong ammonia odor then it is time for you to throw
it away and not use it. Peeling shrimp off when raw is
easier than when cooked.
Below is an easy shrimp recipe that you can follow :
Ingredients needed:
a. 3 tbsp of garlic minced
b. cup of lemon juice
c. 2 tbsp of olive oil
d. cup of parsley(freshly minced)
e. tsp of salt
f. tsp of pepper
g. 1- pounds of cooked shrimps
Place oil and garlic in skillet over medium heat until
fragrant. After this add parsley, lemon juice, pepper and
salt. Transfer to a large bowl and add shrimps. Serve when
chilled.Enjoy!
A few thoughts on Minerals, Milling, Grains and Tubers
One of the things I've been noticing in my readings on grain processing and mineral bioavailability is that it's difficult to make whole grains into a good source of minerals. Whole grains naturally contain more minerals that milled grains where the bran and germ are removed, but most of the minerals are bound up in ways that prevent their absorption.
The phytic acid content of whole grains is the main reason for their low mineral bioavailability. Brown rice, simply cooked, provides very little iron and essentially no zinc due to its high concentration of phytic acid. Milling brown rice, which turns it into white rice, removes most of the minerals but also most of the phytic acid, leaving mineral bioavailability similar to or perhaps even better than brown rice (the ratio of phytic acid to iron and zinc actually decreases after milling rice). If you're going to throw rice into the rice cooker without preparing it first, white rice is probably better than brown overall. Either way, the mineral availability of rice is low. Here's how Dr. Robert Hamer's group put it when they evaluated the mineral content of 56 varieties of Chinese rice:
Potatoes and other tubers contain much less phytic acid than whole grains, which may be one reason why they're a common feature of extremely healthy cultures such as the Kitavans. I went on NutritionData to see if potatoes have a better mineral-to-phytic acid ratio than grains. They do have a better ratio than whole grains, although whole grains contain more total minerals.
Soaking grains reduces their phytic acid content, but the extent depends on the grain. Gluten grain flours digest their own phytic acid very quickly when soaked, due to the presence of the enzyme phytase. Because of this, bread is fairly low in phytic acid, although whole grain yeast breads contain more than sourdough breads. Buckwheat flour also has a high phytase activity. The more intact the grain, the slower it breaks down its own phytic acid upon soaking. Some grains, like rice, don't have much phytase activity so they degrade phytic acid slowly. Other grains, like oats and kasha, are toasted before you buy them, which kills the phytase.
Whole grains generally contain so much phytic acid that modest reductions don't free up much of the mineral content for absorption. Many of the studies I've read, including this one, show that soaking brown rice doesn't really free up its zinc or iron content. But I like brown rice, so I want to find a way to prepare it well. It's actually quite rich in vitamins and minerals if you can absorb them.
One of the things many of these studies overlook is the effect of pH on phytic acid degradation. Grain phytase is maximally active around pH 4.5-5.5. That's slightly acidic. Most of the studies I've read soaked rice in water with a neutral pH, including the one above. Adding a tablespoon of whey, yogurt, vinegar or lemon juice per cup of grains to your soaking medium will lower the pH and increase phytase activity. Temperature is also an important factor, with 50 C (122 F) being the optimum. I like to put my soaking grains and beans on the heating vent in my kitchen.
I don't know exactly how much adding acid and soaking at a warm temperature will increase the mineral availability of brown rice (if at all), because I haven't found it in the literature. The bacteria present if you soak it in whey, unfiltered vinegar or yogurt could potentially aid the digestion of phytic acid. Another strategy is to add the flour of a high-phytase grain like buckwheat to the soaking medium. This works for soaking flours, perhaps it would help with whole grains as well?
So now we come to the next problem. Phytic acid is a medium-sized molecule. If you break it down and it lets go of the minerals it's chelating, the minerals are more likely to diffuse out of the grain into your soaking medium, which you then discard because it also contains the tannins, saponins and other anti-nutrients that you want to get rid of. That seems to be exactly what happens, at least in the case of brown rice.
So what's the best solution for maximal mineral and vitamin content? Do what traditional cultures have been doing for millenia: soak, grind and ferment whole grains. This eliminates nearly all the phytic acid, dramatically increasing mineral bioavailiability. Fermenting batter doesn't lose minerals because there's nowhere for them to go. In the West, we use this process to make bread, which would probably be a good food if it weren't for the gluten. In Africa, they do it to make ogi, injera, and a number of other fermented grain dishes. In India, they grind rice and beans to make idli and dosas. In the Phillipines, they ferment ground rice to make puto. Fermenting ground whole grains is the most reliable way to improve their mineral bioavailability and nutritional value in general.
But isn't having a rice cooker full of steaming brown rice so nice? I'm still working on finding a reliable way to increase its nutritional value.
The phytic acid content of whole grains is the main reason for their low mineral bioavailability. Brown rice, simply cooked, provides very little iron and essentially no zinc due to its high concentration of phytic acid. Milling brown rice, which turns it into white rice, removes most of the minerals but also most of the phytic acid, leaving mineral bioavailability similar to or perhaps even better than brown rice (the ratio of phytic acid to iron and zinc actually decreases after milling rice). If you're going to throw rice into the rice cooker without preparing it first, white rice is probably better than brown overall. Either way, the mineral availability of rice is low. Here's how Dr. Robert Hamer's group put it when they evaluated the mineral content of 56 varieties of Chinese rice:
This study shows that the mineral bio-availability of Chinese rice varieties will be [less than] 4%. Despite the variation in mineral contents, in all cases the [phytic acid] present is expected to render most mineral present unavailable. We conclude that there is scope for optimisation of mineral contents of rice by matching suitable varieties and growing regions, and that rice products require processing that retains minerals but results in thorough dephytinisation.It's important to note that milling removes most of the vitamin content of the brown rice as well, another important factor.
Potatoes and other tubers contain much less phytic acid than whole grains, which may be one reason why they're a common feature of extremely healthy cultures such as the Kitavans. I went on NutritionData to see if potatoes have a better mineral-to-phytic acid ratio than grains. They do have a better ratio than whole grains, although whole grains contain more total minerals.
Soaking grains reduces their phytic acid content, but the extent depends on the grain. Gluten grain flours digest their own phytic acid very quickly when soaked, due to the presence of the enzyme phytase. Because of this, bread is fairly low in phytic acid, although whole grain yeast breads contain more than sourdough breads. Buckwheat flour also has a high phytase activity. The more intact the grain, the slower it breaks down its own phytic acid upon soaking. Some grains, like rice, don't have much phytase activity so they degrade phytic acid slowly. Other grains, like oats and kasha, are toasted before you buy them, which kills the phytase.
Whole grains generally contain so much phytic acid that modest reductions don't free up much of the mineral content for absorption. Many of the studies I've read, including this one, show that soaking brown rice doesn't really free up its zinc or iron content. But I like brown rice, so I want to find a way to prepare it well. It's actually quite rich in vitamins and minerals if you can absorb them.
One of the things many of these studies overlook is the effect of pH on phytic acid degradation. Grain phytase is maximally active around pH 4.5-5.5. That's slightly acidic. Most of the studies I've read soaked rice in water with a neutral pH, including the one above. Adding a tablespoon of whey, yogurt, vinegar or lemon juice per cup of grains to your soaking medium will lower the pH and increase phytase activity. Temperature is also an important factor, with 50 C (122 F) being the optimum. I like to put my soaking grains and beans on the heating vent in my kitchen.
I don't know exactly how much adding acid and soaking at a warm temperature will increase the mineral availability of brown rice (if at all), because I haven't found it in the literature. The bacteria present if you soak it in whey, unfiltered vinegar or yogurt could potentially aid the digestion of phytic acid. Another strategy is to add the flour of a high-phytase grain like buckwheat to the soaking medium. This works for soaking flours, perhaps it would help with whole grains as well?
So now we come to the next problem. Phytic acid is a medium-sized molecule. If you break it down and it lets go of the minerals it's chelating, the minerals are more likely to diffuse out of the grain into your soaking medium, which you then discard because it also contains the tannins, saponins and other anti-nutrients that you want to get rid of. That seems to be exactly what happens, at least in the case of brown rice.
So what's the best solution for maximal mineral and vitamin content? Do what traditional cultures have been doing for millenia: soak, grind and ferment whole grains. This eliminates nearly all the phytic acid, dramatically increasing mineral bioavailiability. Fermenting batter doesn't lose minerals because there's nowhere for them to go. In the West, we use this process to make bread, which would probably be a good food if it weren't for the gluten. In Africa, they do it to make ogi, injera, and a number of other fermented grain dishes. In India, they grind rice and beans to make idli and dosas. In the Phillipines, they ferment ground rice to make puto. Fermenting ground whole grains is the most reliable way to improve their mineral bioavailability and nutritional value in general.
But isn't having a rice cooker full of steaming brown rice so nice? I'm still working on finding a reliable way to increase its nutritional value.
The Weight Loss Tip That Will Change Your Life
By Henry John
Tell everybody that you're going to lose weight and you will
get inundated with advice. Whoever you talk to will warn you
what not to do and what to be aware of. It can become a bit
of a nightmare. You are left really not knowing what to do.
Which diet should you go on? There is always something new
on the market that is promising to rid you of your excess
weight without you having to lift a finger - and in double
quick time too. Then there are those who pass on their
experience of a program saying it's the best there is - or
is it?
If you are after a quiet life, the best thing you can do if
you want to lose weight is to tell nobody. People don't mean
any harm, in fact they want to support you. They mean well,
but they can also give you a lot of unwanted pressure, which
you can do without.
So, the first thing to do is to keep things to yourself. Do
your own research. Make your own decisions. If you rely too
much on the advice of others you will find out the truth the
hard way.
Don't go on a diet. This is probably the best tip that you
will ever get about losing weight. It sounds strange, but as
far as advice is concerned, it's gold dust!
Did you know that the diet industry is worth over $60
billion. It's huge. Surely it's right to assume that diets
work then? You would think so, but all is not quite as it
seems. Diets only deliver short-term weight loss. The
majority of people who go on diets never achieve permanent
weight loss.
So what's the answer? The simple fact is that if you want to
lose weight permanently you have to change. You have to get
rid of the habits that make you fat. You do this by learning
new ones - slim habits.
Learning new habits is the only sure fire way of making
changes. It means that you can learn new eating and lifestyle
habits that will be with you forever and it will allow you
to take control of your life so that you never have to go on
a diet again.
A speaker and author on dieting, healthy weight loss and how
to stay slim, Henry John's special interest is permanent
weight loss and behavior change. He is committed to
assisting people with weight loss tips and advising them on
the best way to lose weight so that they can achieve
(http://www.slimhabit.com/) permanent weight loss. If you
would like to learn more about how to lose weight
permanently go to (http://www.slimhabit.com/)
Tell everybody that you're going to lose weight and you will
get inundated with advice. Whoever you talk to will warn you
what not to do and what to be aware of. It can become a bit
of a nightmare. You are left really not knowing what to do.
Which diet should you go on? There is always something new
on the market that is promising to rid you of your excess
weight without you having to lift a finger - and in double
quick time too. Then there are those who pass on their
experience of a program saying it's the best there is - or
is it?
If you are after a quiet life, the best thing you can do if
you want to lose weight is to tell nobody. People don't mean
any harm, in fact they want to support you. They mean well,
but they can also give you a lot of unwanted pressure, which
you can do without.
So, the first thing to do is to keep things to yourself. Do
your own research. Make your own decisions. If you rely too
much on the advice of others you will find out the truth the
hard way.
Don't go on a diet. This is probably the best tip that you
will ever get about losing weight. It sounds strange, but as
far as advice is concerned, it's gold dust!
Did you know that the diet industry is worth over $60
billion. It's huge. Surely it's right to assume that diets
work then? You would think so, but all is not quite as it
seems. Diets only deliver short-term weight loss. The
majority of people who go on diets never achieve permanent
weight loss.
So what's the answer? The simple fact is that if you want to
lose weight permanently you have to change. You have to get
rid of the habits that make you fat. You do this by learning
new ones - slim habits.
Learning new habits is the only sure fire way of making
changes. It means that you can learn new eating and lifestyle
habits that will be with you forever and it will allow you
to take control of your life so that you never have to go on
a diet again.
A speaker and author on dieting, healthy weight loss and how
to stay slim, Henry John's special interest is permanent
weight loss and behavior change. He is committed to
assisting people with weight loss tips and advising them on
the best way to lose weight so that they can achieve
(http://www.slimhabit.com/) permanent weight loss. If you
would like to learn more about how to lose weight
permanently go to (http://www.slimhabit.com/)
Acai Berry - World's No. 1 Super Food!
Acai berries are loaded with nutrients, vitamins, and
antioxidants which are good for you. These astonishing
little fruits are now used to help treat many kinds of
conditions and diseases. But more and more people have
started to take acai berry for weight loss, and this truly
works.
Lose weight with and feel great with the world's #1 super food!
A lot of people discover that when they start to take the
acai berry for weight loss, they don't find it necessary to
eat as much or as frequently as before. This is because
these berries suppress the appetite effectively and give you
a feeling of fullness which will last all day. This doesn't
mean you don't need a good diet or exercise to shed weight,
but it could really help those who suffer from cravings or
from the urge to over-eat.
Acai berries back a powerful punch, and while they can help
relieve the symptoms of many uncomfortable conditions, they
can also provide you with a burst of energy. With this
increase in energy you are able to exercise more often for
longer periods of time, which will lead to more effective
weight loss.
Your free AcaiBurn Trial is waiting! Get it today.
Your metabolism speeds up when you regularly take the acai
berry to lose weight. When this occurs, you are able to burn
through the food you eat more quickly, and less of it is
stored in the body as fat, which can lead to rapid weight
loss. Acai berries also act as a natural colon cleanser,
which can remove harmful toxins from your body and help you
to drop water weight quickly.
One of the main causes of stress and weight gain is a lack
of sleep. The acai berry helps to relax the body, and
promotes a deeper sleep. Depression, which is also a major
cause of weight gain, can also be treated with acai berries
as well. When you take acai berries for weight loss, they
help to regulate the hormones of the body, which can lead to
a calmer mental state. With more sleep and a decreased risk
of depression, you are in a better mental state of mind in
which to lose weight.
There are often various medical conditions which can keep us
from exercising to lose weight. When you take the acai berry
for weight loss, you are able to relieve many of those
conditions or symptoms and thus promote weight loss through
exercise. Arthritis can often be a debilitating condition
that can keep you from working out. When the acai berry is
taken however, it can relieve the pain associated with
arthritis, and allow you to resume your regular workout
routine.
Lose weight fast and fit into your favorite jeans. Get AcaiBurn Free today!
Lots of people now take acai berry when they go on a diet,
and there are good reasons to consider it. Unlike many other
weight-loss aids, acai berry comes with all sorts of other
benefits, with possible positive changes to your mental
function and overall health.
antioxidants which are good for you. These astonishing
little fruits are now used to help treat many kinds of
conditions and diseases. But more and more people have
started to take acai berry for weight loss, and this truly
works.
Lose weight with and feel great with the world's #1 super food!
A lot of people discover that when they start to take the
acai berry for weight loss, they don't find it necessary to
eat as much or as frequently as before. This is because
these berries suppress the appetite effectively and give you
a feeling of fullness which will last all day. This doesn't
mean you don't need a good diet or exercise to shed weight,
but it could really help those who suffer from cravings or
from the urge to over-eat.
Acai berries back a powerful punch, and while they can help
relieve the symptoms of many uncomfortable conditions, they
can also provide you with a burst of energy. With this
increase in energy you are able to exercise more often for
longer periods of time, which will lead to more effective
weight loss.
Your free AcaiBurn Trial is waiting! Get it today.
Your metabolism speeds up when you regularly take the acai
berry to lose weight. When this occurs, you are able to burn
through the food you eat more quickly, and less of it is
stored in the body as fat, which can lead to rapid weight
loss. Acai berries also act as a natural colon cleanser,
which can remove harmful toxins from your body and help you
to drop water weight quickly.
One of the main causes of stress and weight gain is a lack
of sleep. The acai berry helps to relax the body, and
promotes a deeper sleep. Depression, which is also a major
cause of weight gain, can also be treated with acai berries
as well. When you take acai berries for weight loss, they
help to regulate the hormones of the body, which can lead to
a calmer mental state. With more sleep and a decreased risk
of depression, you are in a better mental state of mind in
which to lose weight.
There are often various medical conditions which can keep us
from exercising to lose weight. When you take the acai berry
for weight loss, you are able to relieve many of those
conditions or symptoms and thus promote weight loss through
exercise. Arthritis can often be a debilitating condition
that can keep you from working out. When the acai berry is
taken however, it can relieve the pain associated with
arthritis, and allow you to resume your regular workout
routine.
Lose weight fast and fit into your favorite jeans. Get AcaiBurn Free today!
Lots of people now take acai berry when they go on a diet,
and there are good reasons to consider it. Unlike many other
weight-loss aids, acai berry comes with all sorts of other
benefits, with possible positive changes to your mental
function and overall health.
Can Anybody Drink Energy Drinks?
Wait; just before you go get another can of Red Bull, you
need to think about the health consequences of drinking too
many energy drinks in one day, even a healthy energy drink.
While energy drinks are excellent energy boosters and can
give you instant energy, they are supposed to be taken only
as long as you need them. Energy drinks are very common
these days and it is only natural that once you feel a
little low in your energy level, you just go out to get
yourself a can of some kind of energy drink.
This attitude is not good. Energy drinks contain certain
ingredients which when used in accurate quantities can
give you the preferred burst of energy. But it will not last
long and in some cases goes away rapidly and leaves you with
less energy than before.
So when is it better to take energy drinks?
Reports and research have both shown that many people have
the tendency of having energy drinks first thing in the
morning -even before their breakfast. Sadly, because the
side effects are not always immediately noticeable, many
think they can get away with this or just simply believe
that there are no side effects.
It is far better to have an energy drink after you have had
breakfast and require some form of energy boost to get you
by. Therefore, drinking an energy drink first thing in the
morning is certain to get you in the hospital very quickly,
as you will more likely experience repeated bouts of dizziness,
increased pulse rate -also known as tachycardia- continual
headaches, insomnia and restlessness.
Why Are Energy Drinks Capable of Causing Such Side Effects?
The reason for the near instantaneous boost that you get
from taking energy drinks is as a result of the high
content of both sugar and caffeine. While these are sure
components for an amplified energy level, they are not
exactly the quickest way to increase your energy levels on
a consistent basis, nor the healthiest.
The same relates to those who are suffering from diabetes;
the sugar content existing in these drinks is a definite
no-no. So if you have any of these illnesses or related
ailments in spite of how minute or mild they might be, then
energy drinks are not meant for you. As an alternative, you
can build up your water intake and use some other health
remedies.
High Energy drinks are common for body builders and physical
fitness buffs that use them to upsurge their stamina and
develop their performance while they are training. However,
many teenagers take these drinks on a daily basis thus
making it responsible for their hyperactivity and
restlessness.
It is not advisable to have teenagers who are not into high
energy sports activities taking energy drinks, otherwise the
risks involved are that the kids become violent and suffer
what is known as "toxic jock" syndrome as research has
shown.
need to think about the health consequences of drinking too
many energy drinks in one day, even a healthy energy drink.
While energy drinks are excellent energy boosters and can
give you instant energy, they are supposed to be taken only
as long as you need them. Energy drinks are very common
these days and it is only natural that once you feel a
little low in your energy level, you just go out to get
yourself a can of some kind of energy drink.
This attitude is not good. Energy drinks contain certain
ingredients which when used in accurate quantities can
give you the preferred burst of energy. But it will not last
long and in some cases goes away rapidly and leaves you with
less energy than before.
So when is it better to take energy drinks?
Reports and research have both shown that many people have
the tendency of having energy drinks first thing in the
morning -even before their breakfast. Sadly, because the
side effects are not always immediately noticeable, many
think they can get away with this or just simply believe
that there are no side effects.
It is far better to have an energy drink after you have had
breakfast and require some form of energy boost to get you
by. Therefore, drinking an energy drink first thing in the
morning is certain to get you in the hospital very quickly,
as you will more likely experience repeated bouts of dizziness,
increased pulse rate -also known as tachycardia- continual
headaches, insomnia and restlessness.
Why Are Energy Drinks Capable of Causing Such Side Effects?
The reason for the near instantaneous boost that you get
from taking energy drinks is as a result of the high
content of both sugar and caffeine. While these are sure
components for an amplified energy level, they are not
exactly the quickest way to increase your energy levels on
a consistent basis, nor the healthiest.
The same relates to those who are suffering from diabetes;
the sugar content existing in these drinks is a definite
no-no. So if you have any of these illnesses or related
ailments in spite of how minute or mild they might be, then
energy drinks are not meant for you. As an alternative, you
can build up your water intake and use some other health
remedies.
High Energy drinks are common for body builders and physical
fitness buffs that use them to upsurge their stamina and
develop their performance while they are training. However,
many teenagers take these drinks on a daily basis thus
making it responsible for their hyperactivity and
restlessness.
It is not advisable to have teenagers who are not into high
energy sports activities taking energy drinks, otherwise the
risks involved are that the kids become violent and suffer
what is known as "toxic jock" syndrome as research has
shown.
How to Eat Grains
Our story begins in East Africa in 1935, with two Bantu tribes called the Kikuyu and the Wakamba. Their traditional diets were mostly vegetarian and consisted of sweet potatoes, corn, beans, plantains, millet, sorghum, wild mushrooms and small amounts of dairy, small animals and insects. Their food was agricultural, high in carbohydrate and low in fat.
Dr. Weston Price found them in good health, with well-formed faces and dental arches, and a dental cavity rate of roughly 6% of teeth. Although not as robust or as resistant to tooth decay as their more carnivorous neighbors, the "diseases of civilization" such as cardiovascular disease and obesity were nevertheless rare among them. South African Bantu eating a similar diet have a low prevalence of atherosclerosis, and a measurable but low incidence of death from coronary heart disease, even in old age.
How do we reconcile this with the archaeological data showing a general decline in human health upon the adoption of agriculture? Humans did not evolve to tolerate the toxins, anti-nutrients and large amounts of fiber in grains and legumes. Our digestive system is designed to handle a high-quality omnivorous diet. By high-quality, I mean one that has a high ratio of calories to indigestible material (fiber). Our species is very good at skimming off the highest quality food in nearly any ecological niche. Animals that are accustomed to high-fiber diets, such as cows and gorillas, have much larger, more robust and more fermentative digestive systems.
One factor that reconciles the Bantu data with the archaeological data is that much of the Kikuyu and Wakamba diet came from non-grain sources. Sweet potatoes and plantains are similar to the starchy wild plants our ancestors have been eating for nearly two million years, since the invention of fire (the time frame is debated but I think everyone agrees it's been a long time). Root vegetables and starchy fruit have a higher nutrient bioavailibility than grains and legumes due to their lower content of anti-nutrients and fiber.
The second factor that's often overlooked is food preparation techniques. These tribes did not eat their grains and legumes haphazardly! This is a factor that was overlooked by Dr. Price himself, but has been emphasized by Sally Fallon. Healthy grain-based African cultures typically soaked, ground and fermented their grains before cooking, creating a sour porridge that's nutritionally superior to unfermented grains. The bran was removed from corn and millet during processing, if possible. Legumes were always soaked prior to cooking.
These traditional food processing techniques have a very important effect on grains and legumes that brings them closer in line with the "paleolithic" foods our bodies are designed to digest. They reduce or eliminate toxins such as lectins and tannins, greatly reduce anti-nutrients such as phytic acid and protease inhibitors, and improve vitamin content and amino acid profile. Fermentation is particularly effective in this regard. One has to wonder how long it took the first agriculturalists to discover fermentation, and whether poor food preparation techniques or the exclusion of animal foods could account for their poor health.
I recently discovered a paper that illustrates these principles: "Influence of Germination and Fermentation on Bioaccessibility of Zinc and Iron from Food Grains". It's published by Indian researchers who wanted to study the nutritional qualities of traditional fermented foods. One of the foods they studied was idli, a South Indian steamed "muffin" made from rice and beans. Idlis happen to be one of my favorite foods.
The amount of minerals your digestive system can extract from a food depends in part on the food's phytic acid content. Phytic acid is a molecule that traps certain minerals (iron, zinc, magnesium, calcium), preventing their absorption. Raw grains and legumes contain a lot of it, meaning you can only absorb a fraction of the minerals present in them.
In this study, soaking had a modest effect on the phytic acid content of the grains and legumes examined (although it's generally more effective). Fermentation, on the other hand, completely broke down the phytic acid in the idli batter, resulting in 71% more bioavailable zinc and 277% more bioavailable iron. It's safe to assume that fermentation also increased the bioavailability of magnesium, calcium and other phytic acid-bound minerals.
Fermenting the idli batter also completely eliminated its tannin content. Tannins are a class of molecules found in many plants that are toxins and anti-nutrients. They reduce feed efficiency and growth rate in a variety of species.
Lectins are another toxin that's frequently mentioned in the paleolithic diet community. They are blamed for everything from digestive problems to autoimmune disease, probably with good reason. One of the things people like to overlook in this community is that traditional processing techniques such as soaking, sprouting, fermentation and cooking, greatly reduce or eliminate lectins from grains and legumes. One notable exception is gluten, which survives all but the longest fermentation and is not broken down by cooking.
Soaking, sprouting, fermenting, grinding and cooking are the techniques by which traditional cultures have been making the most of grain and legume-based diets for thousands of years. We ignore these time-honored traditions at our own peril.
Dr. Weston Price found them in good health, with well-formed faces and dental arches, and a dental cavity rate of roughly 6% of teeth. Although not as robust or as resistant to tooth decay as their more carnivorous neighbors, the "diseases of civilization" such as cardiovascular disease and obesity were nevertheless rare among them. South African Bantu eating a similar diet have a low prevalence of atherosclerosis, and a measurable but low incidence of death from coronary heart disease, even in old age.
How do we reconcile this with the archaeological data showing a general decline in human health upon the adoption of agriculture? Humans did not evolve to tolerate the toxins, anti-nutrients and large amounts of fiber in grains and legumes. Our digestive system is designed to handle a high-quality omnivorous diet. By high-quality, I mean one that has a high ratio of calories to indigestible material (fiber). Our species is very good at skimming off the highest quality food in nearly any ecological niche. Animals that are accustomed to high-fiber diets, such as cows and gorillas, have much larger, more robust and more fermentative digestive systems.
One factor that reconciles the Bantu data with the archaeological data is that much of the Kikuyu and Wakamba diet came from non-grain sources. Sweet potatoes and plantains are similar to the starchy wild plants our ancestors have been eating for nearly two million years, since the invention of fire (the time frame is debated but I think everyone agrees it's been a long time). Root vegetables and starchy fruit have a higher nutrient bioavailibility than grains and legumes due to their lower content of anti-nutrients and fiber.
The second factor that's often overlooked is food preparation techniques. These tribes did not eat their grains and legumes haphazardly! This is a factor that was overlooked by Dr. Price himself, but has been emphasized by Sally Fallon. Healthy grain-based African cultures typically soaked, ground and fermented their grains before cooking, creating a sour porridge that's nutritionally superior to unfermented grains. The bran was removed from corn and millet during processing, if possible. Legumes were always soaked prior to cooking.
These traditional food processing techniques have a very important effect on grains and legumes that brings them closer in line with the "paleolithic" foods our bodies are designed to digest. They reduce or eliminate toxins such as lectins and tannins, greatly reduce anti-nutrients such as phytic acid and protease inhibitors, and improve vitamin content and amino acid profile. Fermentation is particularly effective in this regard. One has to wonder how long it took the first agriculturalists to discover fermentation, and whether poor food preparation techniques or the exclusion of animal foods could account for their poor health.
I recently discovered a paper that illustrates these principles: "Influence of Germination and Fermentation on Bioaccessibility of Zinc and Iron from Food Grains". It's published by Indian researchers who wanted to study the nutritional qualities of traditional fermented foods. One of the foods they studied was idli, a South Indian steamed "muffin" made from rice and beans. Idlis happen to be one of my favorite foods.
The amount of minerals your digestive system can extract from a food depends in part on the food's phytic acid content. Phytic acid is a molecule that traps certain minerals (iron, zinc, magnesium, calcium), preventing their absorption. Raw grains and legumes contain a lot of it, meaning you can only absorb a fraction of the minerals present in them.
In this study, soaking had a modest effect on the phytic acid content of the grains and legumes examined (although it's generally more effective). Fermentation, on the other hand, completely broke down the phytic acid in the idli batter, resulting in 71% more bioavailable zinc and 277% more bioavailable iron. It's safe to assume that fermentation also increased the bioavailability of magnesium, calcium and other phytic acid-bound minerals.
Fermenting the idli batter also completely eliminated its tannin content. Tannins are a class of molecules found in many plants that are toxins and anti-nutrients. They reduce feed efficiency and growth rate in a variety of species.
Lectins are another toxin that's frequently mentioned in the paleolithic diet community. They are blamed for everything from digestive problems to autoimmune disease, probably with good reason. One of the things people like to overlook in this community is that traditional processing techniques such as soaking, sprouting, fermentation and cooking, greatly reduce or eliminate lectins from grains and legumes. One notable exception is gluten, which survives all but the longest fermentation and is not broken down by cooking.
Soaking, sprouting, fermenting, grinding and cooking are the techniques by which traditional cultures have been making the most of grain and legume-based diets for thousands of years. We ignore these time-honored traditions at our own peril.
The Physical Symptoms Of Anxiety
The physical symptoms of an anxiety attack are immediately
recognizable to anyone who has experienced this in the past.
Among other symptoms, the person may experience difficulty
breathing, sweating, chest pain, numbness in the
extremities, and uncontrollable shaking. Any combination of
these symptoms, or even experiencing other unusual symptoms,
can accompany an anxiety attack.
Physical symptoms of an anxiety attack can mimic those of a
heart attack or even nervous breakdown. Many people wind up
in the emergency room of a hospital as a result. Although
this step is not really necessary for the panic attack,
people may still benefit from professional care. People who
suffer from severe anxiety may need other alternatives in
dealing with the anxiety.
Researchers believe that the full-blown physical symptoms of
an anxiety attack are linked to the survival 'fight or
flight' response that is an instinctive survival reaction in
most creatures, including humans. In humans, when the brain
perceives a dangerous situation, it releases stress
hormones, primarily cortisol and adrenaline. Physical
manifestations include an energy rush, increased sensitivity
to surroundings and marked aggressiveness. These changes
allow the body to react quickly to a situation and repair
itself quicker if it is injured in some way. However during
an anxiety attack, these manifestations occur for no
apparent reason and the body often absorb or defuse this
change in it's homeostasis. Hence the physical symptoms of
an anxiety attack, as described before.
Recent research suggests that recurring panic attacks are
related to an increased incidence of future stroke or heart
attack. Those who experience a single instance of the
physical symptoms of an anxiety attack without a prior
record of anxiety disorder are not necessarily prone to
cardiovascular issues or any long-term issues. But further
study is needed to determine if repeated panic attacks
actually cause heart problems or are only related to them in
some way.
Doctors speculate that medications commonly prescribed for
anxiety disorder can put the patient at risk of a
cardiovascular event. No matter what, physical symptoms of
anxiety attacks are an indication that something is not
right, and the underlying problem needs to get taken care
of.
Anxiety attacks can be difficult to deal with. Although any
physical symptoms of an anxiety attack may be treated from a
medical standpoint, people still need to address the
underlying cause of the anxiety attack. There are various
therapies available to help people discover and deal with
the stress that is causing the attacks. One effective
therapy that can help a person control their reactions to
stress through sheer willpower is cognitive behavioral
therapy.
Deep breathing, advanced relaxation techniques,
aromatherapy, acupuncture, or massage therapy can help
people address the physical symptoms of an anxiety attack.
Regardless of what others may tell you, it is not easy to
relieve an anxiety attack by simply talking yourself out of
it. Anxiety should be treated as the medical condition that
it is. With proper treatment, people can alleviate the
effects of anxiety.
recognizable to anyone who has experienced this in the past.
Among other symptoms, the person may experience difficulty
breathing, sweating, chest pain, numbness in the
extremities, and uncontrollable shaking. Any combination of
these symptoms, or even experiencing other unusual symptoms,
can accompany an anxiety attack.
Physical symptoms of an anxiety attack can mimic those of a
heart attack or even nervous breakdown. Many people wind up
in the emergency room of a hospital as a result. Although
this step is not really necessary for the panic attack,
people may still benefit from professional care. People who
suffer from severe anxiety may need other alternatives in
dealing with the anxiety.
Researchers believe that the full-blown physical symptoms of
an anxiety attack are linked to the survival 'fight or
flight' response that is an instinctive survival reaction in
most creatures, including humans. In humans, when the brain
perceives a dangerous situation, it releases stress
hormones, primarily cortisol and adrenaline. Physical
manifestations include an energy rush, increased sensitivity
to surroundings and marked aggressiveness. These changes
allow the body to react quickly to a situation and repair
itself quicker if it is injured in some way. However during
an anxiety attack, these manifestations occur for no
apparent reason and the body often absorb or defuse this
change in it's homeostasis. Hence the physical symptoms of
an anxiety attack, as described before.
Recent research suggests that recurring panic attacks are
related to an increased incidence of future stroke or heart
attack. Those who experience a single instance of the
physical symptoms of an anxiety attack without a prior
record of anxiety disorder are not necessarily prone to
cardiovascular issues or any long-term issues. But further
study is needed to determine if repeated panic attacks
actually cause heart problems or are only related to them in
some way.
Doctors speculate that medications commonly prescribed for
anxiety disorder can put the patient at risk of a
cardiovascular event. No matter what, physical symptoms of
anxiety attacks are an indication that something is not
right, and the underlying problem needs to get taken care
of.
Anxiety attacks can be difficult to deal with. Although any
physical symptoms of an anxiety attack may be treated from a
medical standpoint, people still need to address the
underlying cause of the anxiety attack. There are various
therapies available to help people discover and deal with
the stress that is causing the attacks. One effective
therapy that can help a person control their reactions to
stress through sheer willpower is cognitive behavioral
therapy.
Deep breathing, advanced relaxation techniques,
aromatherapy, acupuncture, or massage therapy can help
people address the physical symptoms of an anxiety attack.
Regardless of what others may tell you, it is not easy to
relieve an anxiety attack by simply talking yourself out of
it. Anxiety should be treated as the medical condition that
it is. With proper treatment, people can alleviate the
effects of anxiety.
Want To Live A Better Life? Help The Environment
If you start to live green now you will be adding more time
to your life because natural food is better for your health.
It is also better for the environment. Eating naturally
grown food and walking more will definitely improve anyone's
health. There are many more things you can do to improve your
health and at the same time make the earth a greener place
to live.
There are several ways you can live a greener life that
are easy to implement. Most cities have garbage services
that pick up recyclable materials in addition to your trash.
It is simple to set up a separate container for cardboard,
plastics and other recyclables. On trash day, your garbage
service takes it away and does all the hard work of
recycling all those materials.
Try to drive less. By combining your errands, you not only
save fuel and reduce the traffic on the roads; you are
giving yourself less stress from dealing with traffic jams
and other drivers. Carpool or use public transit when you
can. If you choose to ride a bike or walk for some of your
errands, you also get needed exercise. This will help keep
your heart healthy and keep you limber and toned.
Instead of tossing everything in the garbage, try tossing it
on a compost pile to fertilize your garden in the spring. It
will save you money because you won't have to go to the
store and buy organic fertilizer, in fact it may even save
you a trip to the store. Throw all the old vegetables and
fruit in and any clippings you have from cooking in the
pile. Coffee grounds, egg shells, leaves and grass can all
go in the compost pile. Do not put in meat or bones as it
will attract insects and takes too long to decompose. Hose
down the pile occasionally to keep it from drying out; it
won't break down as well if it is dry.
There is a lot you can do in your home to get more green.
Open up the curtains and let the light in. Natural light is
the best light to see by and you can avoid using energy by
leaving your lights off more. Start using the new compact
fluorescent light bulbs and stop wasting money and energy on
the standard bulbs. These bulbs will last much longer and
use less energy. You will love not having to change light
bulbs all the time.
Small things like recycling cans, bottles and plastic
packaging helps lower your garbage bills and helps reduce
your carbon footprint. Use cloth bags when you shop instead
of taking their paper or plastic bags. Some stores even
knock off a few cents when you use your own bags. All of
this will help reduce pollution, which is healthier for you
because you'll be breathing cleaner air.
Once you get started, you'll be amazed at how easy it is to
live greener. You'll be amazed at how much better you feel?
both physically and mentally. Plus, you'll feel better
knowing you're doing your part to have a healthier planet to
live on. So go ahead? live greener and live longer. You'll
be happy you gave it a try.
to your life because natural food is better for your health.
It is also better for the environment. Eating naturally
grown food and walking more will definitely improve anyone's
health. There are many more things you can do to improve your
health and at the same time make the earth a greener place
to live.
There are several ways you can live a greener life that
are easy to implement. Most cities have garbage services
that pick up recyclable materials in addition to your trash.
It is simple to set up a separate container for cardboard,
plastics and other recyclables. On trash day, your garbage
service takes it away and does all the hard work of
recycling all those materials.
Try to drive less. By combining your errands, you not only
save fuel and reduce the traffic on the roads; you are
giving yourself less stress from dealing with traffic jams
and other drivers. Carpool or use public transit when you
can. If you choose to ride a bike or walk for some of your
errands, you also get needed exercise. This will help keep
your heart healthy and keep you limber and toned.
Instead of tossing everything in the garbage, try tossing it
on a compost pile to fertilize your garden in the spring. It
will save you money because you won't have to go to the
store and buy organic fertilizer, in fact it may even save
you a trip to the store. Throw all the old vegetables and
fruit in and any clippings you have from cooking in the
pile. Coffee grounds, egg shells, leaves and grass can all
go in the compost pile. Do not put in meat or bones as it
will attract insects and takes too long to decompose. Hose
down the pile occasionally to keep it from drying out; it
won't break down as well if it is dry.
There is a lot you can do in your home to get more green.
Open up the curtains and let the light in. Natural light is
the best light to see by and you can avoid using energy by
leaving your lights off more. Start using the new compact
fluorescent light bulbs and stop wasting money and energy on
the standard bulbs. These bulbs will last much longer and
use less energy. You will love not having to change light
bulbs all the time.
Small things like recycling cans, bottles and plastic
packaging helps lower your garbage bills and helps reduce
your carbon footprint. Use cloth bags when you shop instead
of taking their paper or plastic bags. Some stores even
knock off a few cents when you use your own bags. All of
this will help reduce pollution, which is healthier for you
because you'll be breathing cleaner air.
Once you get started, you'll be amazed at how easy it is to
live greener. You'll be amazed at how much better you feel?
both physically and mentally. Plus, you'll feel better
knowing you're doing your part to have a healthier planet to
live on. So go ahead? live greener and live longer. You'll
be happy you gave it a try.
How To Set Up A Home Gym
So you've made the decision to set up a personal gym in your
home. Good for you! There are lots of home gyms out in the
market that also doubles as functional trainers. But what
exactly makes them better than just the average home gym
most people have? Well, let's find out.
Most functional home trainers are much easier to use than
traditional home gyms. It's intuitive designs make them
easier to figure out, as opposed to your regular home gym
machines that take a lot of time to get used to.
Functional trainers significantly lower the learning curve
required to adapt to a regular home gym, and also offers an
assortment of charts showing several easy exercises to start
you off. You can also increase the difficulty in these
exercises as you progress.
Another advantage is that most functional trainers are a lot
more compact than your average home gym. It makes it easier
to store in closets or small spaces, which is ideal if you
don't have a lot of free space, as in a condo.
Functional trainers also offer a lot more diversity compared
to older, more traditional home gyms. It offers a wider
array of exercises, unlike older home gyms that only lets
you do regular exercises like chest presses, leg curls, etc.
A functional trainer, with it's added handle and cable
settings, will allow you to customize your own set and type
of exercises. The different handles also allow you to work
your muscles in a multitude of ways.
And best of all, functional trainers also give you a better
deal for your money, compared to older, more traditional
home gym models. A functional trainer may retail at just
about the same price as a standard home gym, but just the
fact that it is more compact and lets you do more types of
exercises is ideal. You get more for your money for the
same price.
So there it is, why having a more modern functional trainer
is a better investment than traditional home gyms. I hope
these tips will help you make better purchasing decisions
next time you want to buy something at the fitness store.
home. Good for you! There are lots of home gyms out in the
market that also doubles as functional trainers. But what
exactly makes them better than just the average home gym
most people have? Well, let's find out.
Most functional home trainers are much easier to use than
traditional home gyms. It's intuitive designs make them
easier to figure out, as opposed to your regular home gym
machines that take a lot of time to get used to.
Functional trainers significantly lower the learning curve
required to adapt to a regular home gym, and also offers an
assortment of charts showing several easy exercises to start
you off. You can also increase the difficulty in these
exercises as you progress.
Another advantage is that most functional trainers are a lot
more compact than your average home gym. It makes it easier
to store in closets or small spaces, which is ideal if you
don't have a lot of free space, as in a condo.
Functional trainers also offer a lot more diversity compared
to older, more traditional home gyms. It offers a wider
array of exercises, unlike older home gyms that only lets
you do regular exercises like chest presses, leg curls, etc.
A functional trainer, with it's added handle and cable
settings, will allow you to customize your own set and type
of exercises. The different handles also allow you to work
your muscles in a multitude of ways.
And best of all, functional trainers also give you a better
deal for your money, compared to older, more traditional
home gym models. A functional trainer may retail at just
about the same price as a standard home gym, but just the
fact that it is more compact and lets you do more types of
exercises is ideal. You get more for your money for the
same price.
So there it is, why having a more modern functional trainer
is a better investment than traditional home gyms. I hope
these tips will help you make better purchasing decisions
next time you want to buy something at the fitness store.
How To Lose Belly Fat Fast
No one has ever been tempted into a relationship by a fat
pot belly. Nor has anyone extended their life with a big
tummy. That belly fat doesn't enhance the fit of your
clothes. With all the tempting fast foods and a busy life,
what are you to do? If you want to lose belly fat, you can.
With a careful belly fat diet and consistent moderate
exercise, you can lose belly fat, and keep it off!
Lose weight with and feel great with the world's #1 super food!
The most common mistake people make when trying to lose
belly fat or lose love handles fast is thinking that
starving themselves will work. If you don't eat but exercise
strenuously, you'll find yourself drained, hungry and still
not losing weight. Another common belief is to eat very
little but fail to exercise. This approach won't lose that
belly fat either.
Your body doesn't operate that way. With small amounts of
food, your metabolism slows to compensate for the lack of
food. So fat will be burned, but much less than with a
combination of diet and exercise.
The secret to losing your fat is to reduce food portions,
and get daily exercise. You can eat whatever you want, as
long as it's nutritious and portions are smaller. Smaller
portions allow you all the tastes you already enjoy, but
because you're eating less, your body will be a fat burning
machine without the awful side effects and dangers of
starvation.
If you're going to consume 1500 calories per day, then a
half-hour of belly exercise will be enough to slowly burn
weight. If you want to ramp it up, then increase the amount
of exercise as you see fit (pun intended). But half an hour
of belly exercises are usually hard enough for a person to
do.
Why is this? Why does it seem much harder to lose belly fat
than anywhere else on your body? It's not that you aren't
burning fat, it's just that the stomach naturally has more
padding. Also, when people try to lose belly fat, they
usually aren't making the most of their exercise program.
They stop between situps, which slows down the fat burning
process. Instead, when you exercise, go all the way through
the routine, stopping only when absolutely necessary.
Another very effective technique to lose belly fat is to do
twists. Standing with your legs apart, twist the upper half
of your body from side to side, with arms stretched out to
the sides. Toe-touches are also a good exercise. These all
provide for a smaller waist and flatter stomach.
Lose weight fast and fit into your favorite jeans. Get AcaiBurn Free today!
When you start your diet and exercise programs, remember not
to slow down. Missing even one day will lead to missing
"just" two days, and soon you're eating burger after burger
while breaking that couch in a little more. After you lose
your fat, don't stop your exercise program. Now you're fit,
so keep yourself that way!
pot belly. Nor has anyone extended their life with a big
tummy. That belly fat doesn't enhance the fit of your
clothes. With all the tempting fast foods and a busy life,
what are you to do? If you want to lose belly fat, you can.
With a careful belly fat diet and consistent moderate
exercise, you can lose belly fat, and keep it off!
Lose weight with and feel great with the world's #1 super food!
The most common mistake people make when trying to lose
belly fat or lose love handles fast is thinking that
starving themselves will work. If you don't eat but exercise
strenuously, you'll find yourself drained, hungry and still
not losing weight. Another common belief is to eat very
little but fail to exercise. This approach won't lose that
belly fat either.
Your body doesn't operate that way. With small amounts of
food, your metabolism slows to compensate for the lack of
food. So fat will be burned, but much less than with a
combination of diet and exercise.
The secret to losing your fat is to reduce food portions,
and get daily exercise. You can eat whatever you want, as
long as it's nutritious and portions are smaller. Smaller
portions allow you all the tastes you already enjoy, but
because you're eating less, your body will be a fat burning
machine without the awful side effects and dangers of
starvation.
If you're going to consume 1500 calories per day, then a
half-hour of belly exercise will be enough to slowly burn
weight. If you want to ramp it up, then increase the amount
of exercise as you see fit (pun intended). But half an hour
of belly exercises are usually hard enough for a person to
do.
Why is this? Why does it seem much harder to lose belly fat
than anywhere else on your body? It's not that you aren't
burning fat, it's just that the stomach naturally has more
padding. Also, when people try to lose belly fat, they
usually aren't making the most of their exercise program.
They stop between situps, which slows down the fat burning
process. Instead, when you exercise, go all the way through
the routine, stopping only when absolutely necessary.
Another very effective technique to lose belly fat is to do
twists. Standing with your legs apart, twist the upper half
of your body from side to side, with arms stretched out to
the sides. Toe-touches are also a good exercise. These all
provide for a smaller waist and flatter stomach.
Lose weight fast and fit into your favorite jeans. Get AcaiBurn Free today!
When you start your diet and exercise programs, remember not
to slow down. Missing even one day will lead to missing
"just" two days, and soon you're eating burger after burger
while breaking that couch in a little more. After you lose
your fat, don't stop your exercise program. Now you're fit,
so keep yourself that way!
Two Essential Food Repairs for Fast Weight Loss
You may be wondering: "what are food repairs for?" Well, as
a matter of fact, most of the diet plans out there have
certain common loopholes, and these food repairs are
processes to correct those loopholes. These loopholes, if
not corrected, would prevent you from losing weight and
might actually increase your body weight instead!
Many of the fad diet plans out there are either defective or
incomplete. If we follow these diets just as it is, then we
are certain to go in the wrong direction. For example, most
diets would advice you to reduce massively on your food
intake. When you do that, you will end up gaining weight
instead of losing it! On top of that, you will suffer from
malnutrition and lack of energy! Studies have pointed out
that women who eat 400 calories less than their specified
calorie requirements are likely to suffer from abdominal
obesity. As a result, they gain belly fat!
These food repairs will help you achieve your weight loss
goals quicker:
1. Focus on protein rather than carbs: While carbs are
an important ingredient of any healthy meal plan, what you
should focus on is protein, especially when you are trying
to lose weight. Unlike carbs which give you short, sudden
bursts of energy that last only for a short while, protein
will keep you energetic for a longer time. With carbs, your
body will receive more fat than energy; with protein, it is
just the opposite.
Protein also helps you build strong lean muscle mass. Since
lean muscles need a lot of energy to be maintained, your
body has to burn your existing fat deposits in order to
produce the extra energy. So that is another way protein can
help you with weight loss!
2. Skipping breakfast should be avoided: Skipping breakfast
is something most of the very overweight people do; they
have a tendency to think that they will lose weight if they
don't eat breakfast. This is the usual misconception.
Actually, the opposite happens. When you don't eat
breakfast, you are sending a signal to your body that there
is a famine out there, and that to combat it, your body
needs to store energy in the form of fat deposits.
When you starve, your body slows down your metabolism and
stores fat instead of burning it! As you can see, skipping
breakfast will have a negative effect on your body.
Breakfast is ideally there for one reason: to "break the
fast"; that is, to offer your body with the first surge of
energy of the day. When your body gets enough food, it
produces lots of energy and your metabolic rate is
automatically increased. When that happens, you start
losing weight!
a matter of fact, most of the diet plans out there have
certain common loopholes, and these food repairs are
processes to correct those loopholes. These loopholes, if
not corrected, would prevent you from losing weight and
might actually increase your body weight instead!
Many of the fad diet plans out there are either defective or
incomplete. If we follow these diets just as it is, then we
are certain to go in the wrong direction. For example, most
diets would advice you to reduce massively on your food
intake. When you do that, you will end up gaining weight
instead of losing it! On top of that, you will suffer from
malnutrition and lack of energy! Studies have pointed out
that women who eat 400 calories less than their specified
calorie requirements are likely to suffer from abdominal
obesity. As a result, they gain belly fat!
These food repairs will help you achieve your weight loss
goals quicker:
1. Focus on protein rather than carbs: While carbs are
an important ingredient of any healthy meal plan, what you
should focus on is protein, especially when you are trying
to lose weight. Unlike carbs which give you short, sudden
bursts of energy that last only for a short while, protein
will keep you energetic for a longer time. With carbs, your
body will receive more fat than energy; with protein, it is
just the opposite.
Protein also helps you build strong lean muscle mass. Since
lean muscles need a lot of energy to be maintained, your
body has to burn your existing fat deposits in order to
produce the extra energy. So that is another way protein can
help you with weight loss!
2. Skipping breakfast should be avoided: Skipping breakfast
is something most of the very overweight people do; they
have a tendency to think that they will lose weight if they
don't eat breakfast. This is the usual misconception.
Actually, the opposite happens. When you don't eat
breakfast, you are sending a signal to your body that there
is a famine out there, and that to combat it, your body
needs to store energy in the form of fat deposits.
When you starve, your body slows down your metabolism and
stores fat instead of burning it! As you can see, skipping
breakfast will have a negative effect on your body.
Breakfast is ideally there for one reason: to "break the
fast"; that is, to offer your body with the first surge of
energy of the day. When your body gets enough food, it
produces lots of energy and your metabolic rate is
automatically increased. When that happens, you start
losing weight!
Want A Healthy Body? Eat Whole Wheat
Why is it so important to eat whole grains?
Few people realize how nutritional and beneficial whole
wheat products are. Whole grains are a good source of
vitamins B, E, in addition to magnesium, fiber and iron,
plus important antioxidants that are not found in fruits and
vegetables.
Whole grains help control sugar in your blood, a fact that
diabetic people know very well, and also reduces the risk of
cancer. Whole grain must have all 3 parts: germ, bran and
endosperm. Dietary guidelines established by the US
government recommend 3 servings of whole grains a day for
adults.
Historians believe that man has been eating wheat for the
last 12,000 years; it probably started in southwestern Asia
in one of the so-called river civilizations. This incredibly
nutritious plant was revered in parts of China as sacred
food. In the U.S., wheat only started to be grown
extensively in the 19th century after being introduced by
Christopher Columbus in 1492.
Bulgur wheat is a type of cereal made from several wheat
plants that can be found in natural food stores. It is a
common ingredient found in Turkey, the Middle East, and
around the Mediterranean. It is used in bakery, pilaf,
soups, or even in salads. Bulgur has a low glycemic index of
46, which means that people suffering from diabetes can use
it in moderation. The glycemic index or GI is a measure of
the effect of carbohydrates on sugar levels in the blood.
White bread for example has a GI of 100 which would produce
a glucose level of 140, way above the recommended limit
(95).
Is it just bread or can you find other whole wheat products?
Luckily there are several products on the shelves made from
whole wheat flour, spaghetti among them. You can also find bagels,
hot dog bread, vermicelli, muffins and, of course, whole grain
flour that you can use to make pancakes and waffles, as
well as cookies and whole wheat Mexican tortillas (although
you can find them ready-made in your local store). As you
can see, there are a lot of choices for everybody and every
taste.
As you practice good nutrition, your children will learn
it too. Children will learn healthy habits that they
will carry with them into adulthood, keeping them healthy
and fit.
A diet rich with whole grains will help maintain a healthy
body, so start eating more whole grains today.
Few people realize how nutritional and beneficial whole
wheat products are. Whole grains are a good source of
vitamins B, E, in addition to magnesium, fiber and iron,
plus important antioxidants that are not found in fruits and
vegetables.
Whole grains help control sugar in your blood, a fact that
diabetic people know very well, and also reduces the risk of
cancer. Whole grain must have all 3 parts: germ, bran and
endosperm. Dietary guidelines established by the US
government recommend 3 servings of whole grains a day for
adults.
Historians believe that man has been eating wheat for the
last 12,000 years; it probably started in southwestern Asia
in one of the so-called river civilizations. This incredibly
nutritious plant was revered in parts of China as sacred
food. In the U.S., wheat only started to be grown
extensively in the 19th century after being introduced by
Christopher Columbus in 1492.
Bulgur wheat is a type of cereal made from several wheat
plants that can be found in natural food stores. It is a
common ingredient found in Turkey, the Middle East, and
around the Mediterranean. It is used in bakery, pilaf,
soups, or even in salads. Bulgur has a low glycemic index of
46, which means that people suffering from diabetes can use
it in moderation. The glycemic index or GI is a measure of
the effect of carbohydrates on sugar levels in the blood.
White bread for example has a GI of 100 which would produce
a glucose level of 140, way above the recommended limit
(95).
Is it just bread or can you find other whole wheat products?
Luckily there are several products on the shelves made from
whole wheat flour, spaghetti among them. You can also find bagels,
hot dog bread, vermicelli, muffins and, of course, whole grain
flour that you can use to make pancakes and waffles, as
well as cookies and whole wheat Mexican tortillas (although
you can find them ready-made in your local store). As you
can see, there are a lot of choices for everybody and every
taste.
As you practice good nutrition, your children will learn
it too. Children will learn healthy habits that they
will carry with them into adulthood, keeping them healthy
and fit.
A diet rich with whole grains will help maintain a healthy
body, so start eating more whole grains today.
Paleolithic Diet Clinical Trials Part III
I'm happy to say, it's time for a new installment of the "Paleolithic Diet Clinical Trials" series. The latest study was recently published in the European Journal of Clinical Nutrition by Dr. Anthony Sebastian's group. Dr. Sebastian has collaborated with Drs. Loren Cordain and Boyd Eaton in the past.
This new trial has some major problems, but I believe it nevertheless adds to the weight of the evidence on "paleolithic"-type diets. The first problem is the lack of a control group. Participants were compared to themselves, before eating a paleolithic diet and after having eaten it for 10 days. Ideally, the paleolithic group would be compared to another group eating their typical diet during the same time period. This would control for effects due to getting poked and prodded in the hospital, weather, etc. The second major problem is the small sample size, only 9 participants. I suspect the investigators had a hard time finding enough funding to conduct a larger study, since the paleolithic approach is still on the fringe of nutrition science.
I think this study is best viewed as something intermediate between a clinical trial and 9 individual anecdotes.
Here's the study design: they recruited 9 sedentary, non-obese people with no known health problems. They were 6 males and 3 females, and they represented people of African, European and Asian descent. Participants ate their typical diets for three days while investigators collected baseline data. Then, they were put on a seven-day "ramp-up" diet higher in potassium and fiber, to prepare their digestive systems for the final phase. In the "paleolithic" phase, participants ate a diet of:
There are a couple of twists to this study that make it more interesting. One is that the diets were completely controlled. The only food participants ate came from the experimental kitchen, so investigators knew the exact calorie intake and nutrient composition of what everyone was eating.
The other twist is that the investigators wanted to take weight loss out of the picture. They wanted to know if a paleolithic-style diet is capable of improving health independent of weight loss. So they adjusted participants' calorie intake to make sure they didn't lose weight. This is an interesting point. Investigators had to increase the participants' calorie intake by an average of 329 calories a day just to get them to maintain their weight on the paleo diet. Their bodies naturally wanted to shed fat on the new diet, so they had to be overfed to maintain weight.
On to the results. Participants, on average, saw large improvements in nearly every meaningful measure of health in just 10 days on the "paleolithic" diet. Remember, these people were supposedly healthy to begin with. Total cholesterol and LDL dropped, if you care about that. Triglycerides decreased by 35%. Fasting insulin plummeted by 68%. HOMA-IR, a measure of insulin resistance, decreased by 72%. Blood pressure decreased and blood vessel distensibility (a measure of vessel elasticity) increased. It's interesting to note that measures of glucose metabolism improved dramatically despite no change in carbohydrate intake. Some of these results were statistically significant, but not all of them. However, the authors note that:
There's one last critical point I'll make about this study. In figure 2, the investigators graphed baseline insulin resistance vs. the change in insulin resistance during the course of the study for each participant. Participants who started with the most insulin resistance saw the largest improvements, while those with little insulin resistance to begin with changed less. There was a linear relationship between baseline IR and the change in IR, with a correlation of R=0.98, p less than 0.0001. In other words, to a highly significant degree, participants who needed the most improvement, saw the most improvement. Every participant with insulin resistance at the beginning of the study ended up with basically normal insulin sensitivity after 10 days. At the end of the study, all participants had a similar degree of insulin sensitivity. This is best illustrated by the standard deviation of the fasting insulin measurement, which decreased 9-fold over the course of the experiment.
Here's what this suggests: different people have different degrees of susceptibility to the damaging effects of the modern Western diet. This depends on genetic background, age, activity level and many other factors. When you remove damaging foods, peoples' metabolisms normalize, and most of the differences in health that were apparent under adverse conditions disappear. I believe our genetic differences apply more to how we react to adverse conditions than how we function optimally. The fundamental workings of our metabolisms are very similar, having been forged mostly in hunter-gatherer times. We're all the same species after all.
This study adds to the evidence that modern industrial food is behind our poor health, and that a return to time-honored foodways can have immense benefits for nearly anyone. A paleolithic-style diet is a very effective way to claim your genetic birthright to good health. Just remember to eat the organs and fat. And skip the canola oil and mayonnaise.
Paleolithic Diet Clinical Trials
Paleolithic Diet Clinical Trials Part II
One Last Thought
This new trial has some major problems, but I believe it nevertheless adds to the weight of the evidence on "paleolithic"-type diets. The first problem is the lack of a control group. Participants were compared to themselves, before eating a paleolithic diet and after having eaten it for 10 days. Ideally, the paleolithic group would be compared to another group eating their typical diet during the same time period. This would control for effects due to getting poked and prodded in the hospital, weather, etc. The second major problem is the small sample size, only 9 participants. I suspect the investigators had a hard time finding enough funding to conduct a larger study, since the paleolithic approach is still on the fringe of nutrition science.
I think this study is best viewed as something intermediate between a clinical trial and 9 individual anecdotes.
Here's the study design: they recruited 9 sedentary, non-obese people with no known health problems. They were 6 males and 3 females, and they represented people of African, European and Asian descent. Participants ate their typical diets for three days while investigators collected baseline data. Then, they were put on a seven-day "ramp-up" diet higher in potassium and fiber, to prepare their digestive systems for the final phase. In the "paleolithic" phase, participants ate a diet of:
Meat, fish, poultry, eggs, fruits, vegetables, tree nuts, canola oil, mayonnaise, and honey... We excluded dairy products, legumes, cereals, grains, potatoes and products containing potassium chloride...Mmm yes, canola oil and mayo were universally relished by hunter-gatherers. They liked to feed their animal fat and organs to the vultures, and slather mayo onto their lean muscle meats. Anyway, the paleo diet was higher in calories, protein and polyunsaturated fat (I assume with a better n-6 : n-3 ratio) than the participants' normal diet. It contained about the same amount of carbohydrate and less saturated fat.
There are a couple of twists to this study that make it more interesting. One is that the diets were completely controlled. The only food participants ate came from the experimental kitchen, so investigators knew the exact calorie intake and nutrient composition of what everyone was eating.
The other twist is that the investigators wanted to take weight loss out of the picture. They wanted to know if a paleolithic-style diet is capable of improving health independent of weight loss. So they adjusted participants' calorie intake to make sure they didn't lose weight. This is an interesting point. Investigators had to increase the participants' calorie intake by an average of 329 calories a day just to get them to maintain their weight on the paleo diet. Their bodies naturally wanted to shed fat on the new diet, so they had to be overfed to maintain weight.
On to the results. Participants, on average, saw large improvements in nearly every meaningful measure of health in just 10 days on the "paleolithic" diet. Remember, these people were supposedly healthy to begin with. Total cholesterol and LDL dropped, if you care about that. Triglycerides decreased by 35%. Fasting insulin plummeted by 68%. HOMA-IR, a measure of insulin resistance, decreased by 72%. Blood pressure decreased and blood vessel distensibility (a measure of vessel elasticity) increased. It's interesting to note that measures of glucose metabolism improved dramatically despite no change in carbohydrate intake. Some of these results were statistically significant, but not all of them. However, the authors note that:
In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.Translation: everyone improved. That's a very meaningful point, because even if the average improves, in many studies a certain percentage of people get worse. This study adds to the evidence that no matter what your gender or genetic background, a diet roughly consistent with our evolutionary past can bring major health benefits. Here's another way to say it: ditching certain modern foods can be immensely beneficial to health, even in people who already appear healthy. This is true regardless of whether or not one loses weight.
There's one last critical point I'll make about this study. In figure 2, the investigators graphed baseline insulin resistance vs. the change in insulin resistance during the course of the study for each participant. Participants who started with the most insulin resistance saw the largest improvements, while those with little insulin resistance to begin with changed less. There was a linear relationship between baseline IR and the change in IR, with a correlation of R=0.98, p less than 0.0001. In other words, to a highly significant degree, participants who needed the most improvement, saw the most improvement. Every participant with insulin resistance at the beginning of the study ended up with basically normal insulin sensitivity after 10 days. At the end of the study, all participants had a similar degree of insulin sensitivity. This is best illustrated by the standard deviation of the fasting insulin measurement, which decreased 9-fold over the course of the experiment.
Here's what this suggests: different people have different degrees of susceptibility to the damaging effects of the modern Western diet. This depends on genetic background, age, activity level and many other factors. When you remove damaging foods, peoples' metabolisms normalize, and most of the differences in health that were apparent under adverse conditions disappear. I believe our genetic differences apply more to how we react to adverse conditions than how we function optimally. The fundamental workings of our metabolisms are very similar, having been forged mostly in hunter-gatherer times. We're all the same species after all.
This study adds to the evidence that modern industrial food is behind our poor health, and that a return to time-honored foodways can have immense benefits for nearly anyone. A paleolithic-style diet is a very effective way to claim your genetic birthright to good health. Just remember to eat the organs and fat. And skip the canola oil and mayonnaise.
Paleolithic Diet Clinical Trials
Paleolithic Diet Clinical Trials Part II
One Last Thought
Whose Responsibility Is The Health Of Your Child?
Can you be sued in the future for what your child is eating
now?
Scenario: Two or three decades from now, scores of adults
with health problems like diabetes, cardiovascular disease
and obesity will be suffering serious self esteem issues and
spending tons of money on medicine and treatment. This will
have been caused by what they were fed in their daily
activities during their childhood.
These obese adults burdened by mountains of bills and
feeling ostracized by their healthy peers will then band
into support groups and in their frustration look for
someone to point an accusing finger at- their parents.
Looking for a way to lighten the medical expenses, they then
press lawsuits against the ones responsible for the bad diet
and lifestyle habits they formed in their youth- their
parents. You know what? They might even win because given
the number of junk food-eating kids these days, the judge
will most likely be obese and sickly too.
Such a story may be funny, but believe it or not, it might
really happen. Young adults these days have been blaming Mom
and Dad for their current problems and health and dietary
issues might easily include this. One thing's for sure, the
US government or the American fast food industry won't be
taking the blame for it.
Believe it or not, the diets of a lot of babies and toddlers
these days are actually as bad as those of their chip n
dip munching teenage counterparts who dine mainly on
fast-food. The American Dietetic Association published a
recent study proving this in one of the journals.
Researchers from the Tufts University School of Medicine
held a survey and discovered that 33.3% of the respondents
did not have vegetables or fruits as part of their diet.
Even worse, most of those that did declare vegetables in
their diet were referring to French fries which doesn't really
qualify as healthy food.
It's bad enough that a lot of children these days aren't
getting much exercise sitting in front of the boob tube the
whole day watching cable TV, but researchers also discovered
that some parents were even pouring soda into baby bottles
designed for milk. Cola drinks and other types of carbonated
drinks are a major cause of obesity in adults.
As can be expected, 25% of preschoolers are obese and those
numbers are increasing every year. Given that eating habits
are formed during the ages of 2 and 3, you can bet the
statistics will get worse. Most cases of diabetes and
cardiovascular disease stem from unhealthy food and lack of
exercise in a person's formative years.
The situation may appear bleak, but we are not at all
hopeless. As parents, we can set guidelines that promote
healthy habits early in our children's lives and be good
role models by adopting a healthy lifestyle ourselves. Being
good examples can have dramatic effects on the well being of
our family's health.
Perhaps a few decades from now, babies that have had the
fortune of developing good eating habits and healthy
lifestyles will grow up and praise their parents for playing
a major role in letting them turn out to be smart, fit and
healthy adults. Wouldn't this be a better scenario than
seeing your offspring in court because of the bad stuff they
ate during childhood?
now?
Scenario: Two or three decades from now, scores of adults
with health problems like diabetes, cardiovascular disease
and obesity will be suffering serious self esteem issues and
spending tons of money on medicine and treatment. This will
have been caused by what they were fed in their daily
activities during their childhood.
These obese adults burdened by mountains of bills and
feeling ostracized by their healthy peers will then band
into support groups and in their frustration look for
someone to point an accusing finger at- their parents.
Looking for a way to lighten the medical expenses, they then
press lawsuits against the ones responsible for the bad diet
and lifestyle habits they formed in their youth- their
parents. You know what? They might even win because given
the number of junk food-eating kids these days, the judge
will most likely be obese and sickly too.
Such a story may be funny, but believe it or not, it might
really happen. Young adults these days have been blaming Mom
and Dad for their current problems and health and dietary
issues might easily include this. One thing's for sure, the
US government or the American fast food industry won't be
taking the blame for it.
Believe it or not, the diets of a lot of babies and toddlers
these days are actually as bad as those of their chip n
dip munching teenage counterparts who dine mainly on
fast-food. The American Dietetic Association published a
recent study proving this in one of the journals.
Researchers from the Tufts University School of Medicine
held a survey and discovered that 33.3% of the respondents
did not have vegetables or fruits as part of their diet.
Even worse, most of those that did declare vegetables in
their diet were referring to French fries which doesn't really
qualify as healthy food.
It's bad enough that a lot of children these days aren't
getting much exercise sitting in front of the boob tube the
whole day watching cable TV, but researchers also discovered
that some parents were even pouring soda into baby bottles
designed for milk. Cola drinks and other types of carbonated
drinks are a major cause of obesity in adults.
As can be expected, 25% of preschoolers are obese and those
numbers are increasing every year. Given that eating habits
are formed during the ages of 2 and 3, you can bet the
statistics will get worse. Most cases of diabetes and
cardiovascular disease stem from unhealthy food and lack of
exercise in a person's formative years.
The situation may appear bleak, but we are not at all
hopeless. As parents, we can set guidelines that promote
healthy habits early in our children's lives and be good
role models by adopting a healthy lifestyle ourselves. Being
good examples can have dramatic effects on the well being of
our family's health.
Perhaps a few decades from now, babies that have had the
fortune of developing good eating habits and healthy
lifestyles will grow up and praise their parents for playing
a major role in letting them turn out to be smart, fit and
healthy adults. Wouldn't this be a better scenario than
seeing your offspring in court because of the bad stuff they
ate during childhood?
How To Remove Scratches from Your Glasses
No matter how careful you are with your glasses, you are
probably going to deal with a scratch or two over their
lifetime. While some scratches may not bother you, as they
are out of your line of sight, others create problems with
your vision when they are directly where you need to look.
If you are suffering from scratched lenses, you may be able
to remove them with just items you have around your own
home.
Plastic Versus Glass
One variable to consider when looking for a scratch repair
option is whether your glasses are glass or plastic. Many of
today's lenses are made out of metal plastics, such as
polycarbonate, in order to reduce the risk of breaking.
These lenses also weigh far less than traditional glass
lenses. Many of the scratch repair options work only on
plastic lenses, so if you have glass ones you are going to
struggle to repair the scratch.
For instance, many solutions you can buy to repair scratched
glasses are polymer-based solutions. Polymers and plastics
are both made from carbon, so when you bring them together
they bond with one another, and this can effectively fill in
a crack. These do not work well on glass at all. In fact,
the only likely option you will find to repair a glass lens
that has been scratched is to have it professionally
restored, and the price of purchasing a new lens for your
frames is typically more affordable.
The Toothpaste Method
One way to remove scratches from plastic designer lenses is
to use toothpaste and a soft, non-abrasive cloth. Get a
regular toothpaste, not one with whitening and other fancy
aspects to it, and then rub it on the lens in small circles
using the soft cloth. Spend about 10 seconds rubbing the
toothpaste on the scratched lens. Then, use water and a new
soft cloth to remove the toothpaste.
This does not always work the first time. If you still
notice the scratch, repeat the process again. Keep in mind
that glasses that have a coating on them will be harder to
treat in this manner. You will have to use the toothpaste to
rub off all of the coating, so you may wish to bypass this
option on your next pair of glasses, as they also will
likely get scratched.
Using Jewelers Rouge
Jewelers rouge is another product you might be able to use
to remove scratches from your glasses. Choose a low abrasive
jewelers rouge. Then, make a mix using two ounces of ammonia
and two quarts of water. This is more of the mixture than
you will need, but these measurements ensure that you get
the right ratio. Use a polishing cloth to first apply the
jewelers rouge to the scratch in a circular motion. Buff the
glasses for a while until the scratch becomes less visible.
Then, don some protective glasses and rubber gloves, and use
the ammonia mixture to clean the glass using a soft sponge.
When you are done, dry the lens completely using a
lint-free, scratch-free cloth.
Final Considerations
While your designer glasses may have been expensive, part of
this expense goes towards the purchase of the frames and
having the glasses fitted. You may find that simply
replacing the scratched lens is more affordable than you
think.
If you attempt to use any of these methods to repair your
scratched lens, you need to know that they could end up
damaging your lens if you do them improperly, so do so at
your own risk. Often lenses are coated for various reasons,
including glare reduction and scratch protection, and
attempting to fix a scratch will almost always damage this
coating. However, if the cost of replacing your lens is out
of reach, you may wish to try to repair the scratch
yourself, but understand the risk if you do.
probably going to deal with a scratch or two over their
lifetime. While some scratches may not bother you, as they
are out of your line of sight, others create problems with
your vision when they are directly where you need to look.
If you are suffering from scratched lenses, you may be able
to remove them with just items you have around your own
home.
Plastic Versus Glass
One variable to consider when looking for a scratch repair
option is whether your glasses are glass or plastic. Many of
today's lenses are made out of metal plastics, such as
polycarbonate, in order to reduce the risk of breaking.
These lenses also weigh far less than traditional glass
lenses. Many of the scratch repair options work only on
plastic lenses, so if you have glass ones you are going to
struggle to repair the scratch.
For instance, many solutions you can buy to repair scratched
glasses are polymer-based solutions. Polymers and plastics
are both made from carbon, so when you bring them together
they bond with one another, and this can effectively fill in
a crack. These do not work well on glass at all. In fact,
the only likely option you will find to repair a glass lens
that has been scratched is to have it professionally
restored, and the price of purchasing a new lens for your
frames is typically more affordable.
The Toothpaste Method
One way to remove scratches from plastic designer lenses is
to use toothpaste and a soft, non-abrasive cloth. Get a
regular toothpaste, not one with whitening and other fancy
aspects to it, and then rub it on the lens in small circles
using the soft cloth. Spend about 10 seconds rubbing the
toothpaste on the scratched lens. Then, use water and a new
soft cloth to remove the toothpaste.
This does not always work the first time. If you still
notice the scratch, repeat the process again. Keep in mind
that glasses that have a coating on them will be harder to
treat in this manner. You will have to use the toothpaste to
rub off all of the coating, so you may wish to bypass this
option on your next pair of glasses, as they also will
likely get scratched.
Using Jewelers Rouge
Jewelers rouge is another product you might be able to use
to remove scratches from your glasses. Choose a low abrasive
jewelers rouge. Then, make a mix using two ounces of ammonia
and two quarts of water. This is more of the mixture than
you will need, but these measurements ensure that you get
the right ratio. Use a polishing cloth to first apply the
jewelers rouge to the scratch in a circular motion. Buff the
glasses for a while until the scratch becomes less visible.
Then, don some protective glasses and rubber gloves, and use
the ammonia mixture to clean the glass using a soft sponge.
When you are done, dry the lens completely using a
lint-free, scratch-free cloth.
Final Considerations
While your designer glasses may have been expensive, part of
this expense goes towards the purchase of the frames and
having the glasses fitted. You may find that simply
replacing the scratched lens is more affordable than you
think.
If you attempt to use any of these methods to repair your
scratched lens, you need to know that they could end up
damaging your lens if you do them improperly, so do so at
your own risk. Often lenses are coated for various reasons,
including glare reduction and scratch protection, and
attempting to fix a scratch will almost always damage this
coating. However, if the cost of replacing your lens is out
of reach, you may wish to try to repair the scratch
yourself, but understand the risk if you do.
Flu Season is Here
I just checked Google Flu Trends and flu season is upon us. It's time to tighten up your diet, find a good source of vitamin D and avoid sick people. Avoid sugar, industrial vegetable oil and processed food in general as they lower immunity. If you feel like you're coming down with something, consider fasting to nip it in the bud. It works for me.
How To Reduce Dark Circles Under The Eyes Naturally
One of the dreaded overnight surprises is dark under eye
circles. Looking in the mirror and seeing those when you are
in a hurry in the morning can give you a fright. Learn to
combat this pesky problem naturally and save some money.
Why do we have to put up with under eye circles? Many people
don't know the causes. Not getting enough sleep is the first
potential cause that comes to mind. Stress can bring on
sleeplessness and other conditions that can lead to under
eye circles. Dark circles are one sign that the body isn't
getting the time it needs while you sleep to repair itself.
Don't forget the water that flows so freely from our eyes
through a variety of emotional states. Crying, especially at
night, can cause the tissues to retain the fluid leading to
puffiness as well as dark circles.
Here are a few ways to reduce that look without chemicals.
1. Use cucumbers. You don't have to visit a high class spa
to get the benefits. Cool cucumber slices reduce puffiness
and fluid around the eyes. The juices lighten the skin under
the eyes. Apply thin cucumber slices to closed eyes for 10
minutes. Toss them in a salad when you're done.
2. Potato slices are good for under eye circles as well. Who
ever heard of using potatoes? In old fashioned remedies,
potatoes were used to draw out impurities. Here, use thin
raw potato slices (washed first). Apply them to your eyes
for about 20 minutes. The circles will get lighter.
3. Bananas. They are great to eat and now they can work
wonders for the outside as well as the inside. Create a
puree using bananas. When you are ready for bed, apply some
of the puree under your eyes like you would a cream. The
potassium in the banana helps balance the amount of water in
your skin. You'll see those dark circles disappear or at the
least, they will be lightened significantly.
4. Chamomile tea bags. Use chamomile tea to calm your spirit
and your skin. Cold or warm tea bags will do the trick. Cool
them in the fridge for 20 minutes or so or just let them
warm on a plate. Lay back and hold the tea bags on your eyes
for about 10 minutes.
5. Water. Drinking water will never go out of style. Your
body is 90 percent water. Dark circles can evolve from a
poorly watered body. The usual daily dose is at least eight
glasses. Drinking your water (flavored or plain) can stop
dark circles in their tracks.
6. Change your diet. If you are not eating properly, your
body will show it. Lack of vital nutrients and minerals can
manifest itself with dark patches on your skin including
under your eyes.
7. Dark circles and lack of moisture. Keep skin hydrated
from the outside as well. Using a daily moisturizer with
Vitamin E (avocado and nut ingredients) keeps skin supple.
For a more natural application, use avocado puree or almond
oil.
Dark circles are not how we want to put our best face
forward. Get rid of them naturally, without harsh chemicals.
circles. Looking in the mirror and seeing those when you are
in a hurry in the morning can give you a fright. Learn to
combat this pesky problem naturally and save some money.
Why do we have to put up with under eye circles? Many people
don't know the causes. Not getting enough sleep is the first
potential cause that comes to mind. Stress can bring on
sleeplessness and other conditions that can lead to under
eye circles. Dark circles are one sign that the body isn't
getting the time it needs while you sleep to repair itself.
Don't forget the water that flows so freely from our eyes
through a variety of emotional states. Crying, especially at
night, can cause the tissues to retain the fluid leading to
puffiness as well as dark circles.
Here are a few ways to reduce that look without chemicals.
1. Use cucumbers. You don't have to visit a high class spa
to get the benefits. Cool cucumber slices reduce puffiness
and fluid around the eyes. The juices lighten the skin under
the eyes. Apply thin cucumber slices to closed eyes for 10
minutes. Toss them in a salad when you're done.
2. Potato slices are good for under eye circles as well. Who
ever heard of using potatoes? In old fashioned remedies,
potatoes were used to draw out impurities. Here, use thin
raw potato slices (washed first). Apply them to your eyes
for about 20 minutes. The circles will get lighter.
3. Bananas. They are great to eat and now they can work
wonders for the outside as well as the inside. Create a
puree using bananas. When you are ready for bed, apply some
of the puree under your eyes like you would a cream. The
potassium in the banana helps balance the amount of water in
your skin. You'll see those dark circles disappear or at the
least, they will be lightened significantly.
4. Chamomile tea bags. Use chamomile tea to calm your spirit
and your skin. Cold or warm tea bags will do the trick. Cool
them in the fridge for 20 minutes or so or just let them
warm on a plate. Lay back and hold the tea bags on your eyes
for about 10 minutes.
5. Water. Drinking water will never go out of style. Your
body is 90 percent water. Dark circles can evolve from a
poorly watered body. The usual daily dose is at least eight
glasses. Drinking your water (flavored or plain) can stop
dark circles in their tracks.
6. Change your diet. If you are not eating properly, your
body will show it. Lack of vital nutrients and minerals can
manifest itself with dark patches on your skin including
under your eyes.
7. Dark circles and lack of moisture. Keep skin hydrated
from the outside as well. Using a daily moisturizer with
Vitamin E (avocado and nut ingredients) keeps skin supple.
For a more natural application, use avocado puree or almond
oil.
Dark circles are not how we want to put our best face
forward. Get rid of them naturally, without harsh chemicals.
Low Stomach Acid and Nutrient Absorption
As I mentioned here and here, low stomach acid (hypochlorhydria) causes many problems, including bacterial overgrowth in the small intestine, lowered resistance to infection by ingested pathogens, an increase in gastric cancer susceptibility, and reduced nutrient absorption. It has the potential to underlie many other issues, including food sensitivities. The prevalence varies by age, increasing from less than 10% in the young to over 50% in the elderly.
In a previous post, I mentioned a few nutrients I had come across that require full stomach acidity for optimum absorption. I recently found a nice paper from 1989 titled "Hypochlorhydria: a Factor in Nutrition", which broadened my perspective. Here's a revised list of nutrients known to be affected by hypochlorhydria, as of 1989:
In a previous post, I mentioned a few nutrients I had come across that require full stomach acidity for optimum absorption. I recently found a nice paper from 1989 titled "Hypochlorhydria: a Factor in Nutrition", which broadened my perspective. Here's a revised list of nutrients known to be affected by hypochlorhydria, as of 1989:
- Calcium
- Iron
- Folic acid
- Vitamin B6
- Vitamin B12
- Vitamin A
- Vitamin E
- Niacin
- Protein
Age - Destroy This Fitness Myth
Myth -- only the young should exercise and as one ages
muscle mass and strength cannot be increased anymore. This
has been negated by various studies in Harvard and other
places. It is plain myth and has no scientific basis.
With aging comes slowing metabolism, accumulation of fat,
clogged arteries, hypertension, thinning bones, sagging
muscles and skin, and a lot of other conditions. Exercise
can slow down the onset of these conditions. So who said
that those beyond 50 should not exercise anymore? In fact,
exercise can slow down or even reverse these unwanted
conditions.
Regular and age-appropriate exercise can help aging people
retard the onset of various age-related ailments. According
to the American College of Sports Medicine, aerobic or
oxygen enhancing exercise done 15-60 minutes a few days a
week is a great boost to one's health.
The safe maximum heart rate is 220 beats minus your present
age. When you are working out, you should target an increase
of between 60% and 90% of this safe maximum. What
cardiovascular exercises can you do? Brisk walking for 30
minutes or three 10-minute walks per day, mild jumping
jacks, gentle jogging in place, swimming, dancing are some
of these exercises. These exercises ensure a healthy heart
and blood vessels.
Other exercises that strengthen the muscles act to keep it
toned while keeping weight down and blood sugar at
appropriate levels. Exercises that develop balance can help
strengthen the muscles found in the legs, which can better
support the body and reduce the likelihood of falling. This
is good, especially since a good majority of broken hips
among the elderly is a result from the elderly falling.
It is recommended that in order to keep the muscles flexible
for movement and the joints lubricated, the elderly also do
a couple of static and dynamic stretches during their
workouts. This improves their ability to balance themselves,
but also to make it easier for them to move freely. This
will, on the overall, reduce the amount of pain they
experience as they go about their daily activities.
Endurance exercises help keep the heart and lungs healthy as
well as keeping muscles toned, joints moving freely and
other body systems functioning well. A slightly higher
metabolic rate stimulates a variety of organs to produce
needed biochemicals. The human body functions better, longer
when it is subject to mild activity than when sedentary for
long periods.
All these activities help raise the onset age of
osteoporosis and to minimize its effects after it begins.
Non-insulin dependent diabetes mellitus is less likely for
the physically active. Certain forms of heart disease are
less likely for those who exercise moderately later in life.
Many elderly people experience episodes of depression and
low morale because they are left with no family and friends
most of the time. There is evidence that with mild and
regular exercise, these episodes are minimized.
You should consult a physician or trainer (preferably both)
before starting any new exercise program. Begin slowly,
especially if exercise has not been part of your lifestyle.
Build up flexibility, strength and endurance gradually.
If you have a medical condition, be sure to discuss your
plans with a physician and sports expert to develop an
exercise routine appropriate to you.
muscle mass and strength cannot be increased anymore. This
has been negated by various studies in Harvard and other
places. It is plain myth and has no scientific basis.
With aging comes slowing metabolism, accumulation of fat,
clogged arteries, hypertension, thinning bones, sagging
muscles and skin, and a lot of other conditions. Exercise
can slow down the onset of these conditions. So who said
that those beyond 50 should not exercise anymore? In fact,
exercise can slow down or even reverse these unwanted
conditions.
Regular and age-appropriate exercise can help aging people
retard the onset of various age-related ailments. According
to the American College of Sports Medicine, aerobic or
oxygen enhancing exercise done 15-60 minutes a few days a
week is a great boost to one's health.
The safe maximum heart rate is 220 beats minus your present
age. When you are working out, you should target an increase
of between 60% and 90% of this safe maximum. What
cardiovascular exercises can you do? Brisk walking for 30
minutes or three 10-minute walks per day, mild jumping
jacks, gentle jogging in place, swimming, dancing are some
of these exercises. These exercises ensure a healthy heart
and blood vessels.
Other exercises that strengthen the muscles act to keep it
toned while keeping weight down and blood sugar at
appropriate levels. Exercises that develop balance can help
strengthen the muscles found in the legs, which can better
support the body and reduce the likelihood of falling. This
is good, especially since a good majority of broken hips
among the elderly is a result from the elderly falling.
It is recommended that in order to keep the muscles flexible
for movement and the joints lubricated, the elderly also do
a couple of static and dynamic stretches during their
workouts. This improves their ability to balance themselves,
but also to make it easier for them to move freely. This
will, on the overall, reduce the amount of pain they
experience as they go about their daily activities.
Endurance exercises help keep the heart and lungs healthy as
well as keeping muscles toned, joints moving freely and
other body systems functioning well. A slightly higher
metabolic rate stimulates a variety of organs to produce
needed biochemicals. The human body functions better, longer
when it is subject to mild activity than when sedentary for
long periods.
All these activities help raise the onset age of
osteoporosis and to minimize its effects after it begins.
Non-insulin dependent diabetes mellitus is less likely for
the physically active. Certain forms of heart disease are
less likely for those who exercise moderately later in life.
Many elderly people experience episodes of depression and
low morale because they are left with no family and friends
most of the time. There is evidence that with mild and
regular exercise, these episodes are minimized.
You should consult a physician or trainer (preferably both)
before starting any new exercise program. Begin slowly,
especially if exercise has not been part of your lifestyle.
Build up flexibility, strength and endurance gradually.
If you have a medical condition, be sure to discuss your
plans with a physician and sports expert to develop an
exercise routine appropriate to you.
5 Types Of Home Exercise Equipment
It seems like many people have similar goals about their
bodies - lose weight,
(http://www.physicalassets.com/products/ ) strength training
or tone up, but fewer and fewer people are opting to join
gyms to try and reach their goals. Some people don't live
close enough to a gym to make that option feasible and some
people just simply can't afford the monthly dues. If you
have a goal of getting in better shape, but for one reason
or another can't or won't join a gym there are several
viable options you can have at home to help you achieve all
of your fitness goals.
Treadmills
There are few activities that burn calories as well as
running, if you've got some extra weight that you want to
lose or if you just want to get into the best cardiovascular
condition that you possibly can - then running is
an obvious choice to get you to your goal. Running (or
walking for that matter) is an activity that almost anyone
can do without a gym or fancy equipment. The problem with
outdoor running is that weather conditions can ruin your
workout.
A treadmill can be an inexpensive way to be able to do your
running/walking workout without having to worry about the
weather forecast. Rain or shine; wind or cold - it makes no
difference, with a treadmill you'll be able to get a great
workout without leaving your home.
Ellipticals
Elliptical machines offer a cardio workout that can rival
that of a good run or walk. Elliptical machines can cost a
bit more than a lower end treadmill but they do offer one
unique advantage - next to no impact. If you've had a
history of joint pain or problems that preclude you from
high impact exercises like running then an elliptical
machine may be just the thing you need to get a great cardio
workout.
Exercise Bikes
Exercise bikes come in all shapes and sizes and are another
great low-impact alternative to running for cardio workouts.
Biking is an excellent activity to burn calories and build
overall health, but it's wise to "try before you buy" if at
all possible. All exercise bikes may not be comfortable to
all people and the last thing you want when trying to get a
good workout is to be stuck atop an uncomfortable apparatus.
If the store has a display model, give it a quick spin and
make sure that there are several adjustments to accommodate
people of different heights and sizes.
Home Gyms
If part of your goal is to build a bit of muscle, then a
home gym might be the right piece of equipment for you.
There are literally dozens of different brands and models to
choose from, each with different accessories and attachments
to accommodate even the most complex workout routines in a
limited amount of space. It's a good idea to read some
customer reviews before buying to try and gauge the ease of use
of each home gym. Some systems come with resistance bands,
weight stacks or resistance wheels - you want something that
will be user friendly so completing your workout is a
pleasure rather than a hassle.
Spinners
Spinners are like a newer, more advanced version of an
exercise bike. Some models offer wide ranges of adjustable
resistance and tons of extra added amenities that you
wouldn't normally find on a run of the mill indoor cycle.
Some spinners are designed to give you the feel that you
are actually out cycling and riders can get a ride along with
DVDs that virtually put you in different locations and situations
while working out. If you think that traditional indoor cycling is
too boring to hold your attention, than a spinner might be a
bodies - lose weight,
(http://www.physicalassets.
or tone up, but fewer and fewer people are opting to join
gyms to try and reach their goals. Some people don't live
close enough to a gym to make that option feasible and some
people just simply can't afford the monthly dues. If you
have a goal of getting in better shape, but for one reason
or another can't or won't join a gym there are several
viable options you can have at home to help you achieve all
of your fitness goals.
Treadmills
There are few activities that burn calories as well as
running, if you've got some extra weight that you want to
lose or if you just want to get into the best cardiovascular
condition that you possibly can - then running is
an obvious choice to get you to your goal. Running (or
walking for that matter) is an activity that almost anyone
can do without a gym or fancy equipment. The problem with
outdoor running is that weather conditions can ruin your
workout.
A treadmill can be an inexpensive way to be able to do your
running/walking workout without having to worry about the
weather forecast. Rain or shine; wind or cold - it makes no
difference, with a treadmill you'll be able to get a great
workout without leaving your home.
Ellipticals
Elliptical machines offer a cardio workout that can rival
that of a good run or walk. Elliptical machines can cost a
bit more than a lower end treadmill but they do offer one
unique advantage - next to no impact. If you've had a
history of joint pain or problems that preclude you from
high impact exercises like running then an elliptical
machine may be just the thing you need to get a great cardio
workout.
Exercise Bikes
Exercise bikes come in all shapes and sizes and are another
great low-impact alternative to running for cardio workouts.
Biking is an excellent activity to burn calories and build
overall health, but it's wise to "try before you buy" if at
all possible. All exercise bikes may not be comfortable to
all people and the last thing you want when trying to get a
good workout is to be stuck atop an uncomfortable apparatus.
If the store has a display model, give it a quick spin and
make sure that there are several adjustments to accommodate
people of different heights and sizes.
Home Gyms
If part of your goal is to build a bit of muscle, then a
home gym might be the right piece of equipment for you.
There are literally dozens of different brands and models to
choose from, each with different accessories and attachments
to accommodate even the most complex workout routines in a
limited amount of space. It's a good idea to read some
customer reviews before buying to try and gauge the ease of use
of each home gym. Some systems come with resistance bands,
weight stacks or resistance wheels - you want something that
will be user friendly so completing your workout is a
pleasure rather than a hassle.
Spinners
Spinners are like a newer, more advanced version of an
exercise bike. Some models offer wide ranges of adjustable
resistance and tons of extra added amenities that you
wouldn't normally find on a run of the mill indoor cycle.
Some spinners are designed to give you the feel that you
are actually out cycling and riders can get a ride along with
DVDs that virtually put you in different locations and situations
while working out. If you think that traditional indoor cycling is
too boring to hold your attention, than a spinner might be a
better choice.
Whatever your workout or fitness goal is, with the types and
varieties of equipment available - you certainly don't need
to spend the money or waste the time traveling to a gym -
you can get an excellent and tremendously effective workout
right in the comfort of your own home.
Whatever your workout or fitness goal is, with the types and
varieties of equipment available - you certainly don't need
to spend the money or waste the time traveling to a gym -
you can get an excellent and tremendously effective workout
right in the comfort of your own home.
How To Manage Your Stress
By Lillian F Tighe
Stress and tension are part of most people lives and
threaten your health in many ways. Stress can come in the
form of accidents, financial difficulties, problems at work,
family issues, and poor health. The way to manage stress has
a lot to do with your mental, emotional, and physical
health. The following are some ways that you can manage the
stress in your life:
1. Try to find out what is causing your stress.
2. Examine your life and see if it is possible to make changes
in the areas that are causing you stress.
3. Relaxation techniques such as massage, deep breathing,
meditation, or yoga may help to relieve your stress.
4. Exercise or other physical activity will help you deal with
stress.
5. When you feel overwhelmed by everything you have to do,
create a checklist and arrange your priorities. You will
get satisfaction when you complete the tasks you have set
yourself.
6. Avoid sugar, fats, tobacco, caffeine, and alcohol to help
your body and mind to cope with stress.
7. Getting enough sleep is really important.
8. Find someone to talk to if things are bothering you. You
can talk to family, friends or find a support group.
9. Volunteering can give you a sense of purpose and increase
your self esteem and reduce your stress.
10. Relax by reading a book or watching a movie, listening to
music or working at a hobby you enjoy.
11. Practice anger management. If you feel that you have
problems dealing with you anger find a support group that
you can join.
12. A vacation from your regular life, even if only for a
weekend, will help you deal with stress.
13. Don't take on too much at one time. Learn to take it easy.
14. Don't try to be perfect in everything that you do.
15. Remember that being judgmental is likely to do you more
harm than the people you are judging.
16. Always try to see the amusing side of any situation.
Laughter is the best medicine.
17. Move your head from side to side and rotate you neck in a
circle to reduce the tension in your neck and jaw.
18. Set small and smart goals for yourself and then work
carefully and realistically towards achieving them. Keep in
mind that unrealistic goals never seem to be reached and
this can add to your stress level. Try to set a goal for
yourself this week by using the SMART approach:
SPECIFIC: Choose one little goal and write it down.
MEASURABLE: How will you know when it is done?
ACHIEVABLE: Make sure it is not too big.
REWARDED: When you have finished, how will you reward
yourself?
TIME-LIMITED: Can you set an achievable deadline?
Lillian F Tighe is an authority on healthy living and has
written a book (http://www.besthealthylives.com )
10stepstohealthyliving which you can obtain for free on her
(http://www.besthealthylives.com ) healthyliving website
Stress and tension are part of most people lives and
threaten your health in many ways. Stress can come in the
form of accidents, financial difficulties, problems at work,
family issues, and poor health. The way to manage stress has
a lot to do with your mental, emotional, and physical
health. The following are some ways that you can manage the
stress in your life:
1. Try to find out what is causing your stress.
2. Examine your life and see if it is possible to make changes
in the areas that are causing you stress.
3. Relaxation techniques such as massage, deep breathing,
meditation, or yoga may help to relieve your stress.
4. Exercise or other physical activity will help you deal with
stress.
5. When you feel overwhelmed by everything you have to do,
create a checklist and arrange your priorities. You will
get satisfaction when you complete the tasks you have set
yourself.
6. Avoid sugar, fats, tobacco, caffeine, and alcohol to help
your body and mind to cope with stress.
7. Getting enough sleep is really important.
8. Find someone to talk to if things are bothering you. You
can talk to family, friends or find a support group.
9. Volunteering can give you a sense of purpose and increase
your self esteem and reduce your stress.
10. Relax by reading a book or watching a movie, listening to
music or working at a hobby you enjoy.
11. Practice anger management. If you feel that you have
problems dealing with you anger find a support group that
you can join.
12. A vacation from your regular life, even if only for a
weekend, will help you deal with stress.
13. Don't take on too much at one time. Learn to take it easy.
14. Don't try to be perfect in everything that you do.
15. Remember that being judgmental is likely to do you more
harm than the people you are judging.
16. Always try to see the amusing side of any situation.
Laughter is the best medicine.
17. Move your head from side to side and rotate you neck in a
circle to reduce the tension in your neck and jaw.
18. Set small and smart goals for yourself and then work
carefully and realistically towards achieving them. Keep in
mind that unrealistic goals never seem to be reached and
this can add to your stress level. Try to set a goal for
yourself this week by using the SMART approach:
SPECIFIC: Choose one little goal and write it down.
MEASURABLE: How will you know when it is done?
ACHIEVABLE: Make sure it is not too big.
REWARDED: When you have finished, how will you reward
yourself?
TIME-LIMITED: Can you set an achievable deadline?
Lillian F Tighe is an authority on healthy living and has
written a book (http://www.besthealthylives.
10stepstohealthyliving which you can obtain for free on her
(http://www.besthealthylives.
Cranial Development in Nepal, etc.
I saw a great movie on Saturday called "The Sari Soldiers". It's a documentary about the bloody three-way struggle between the Nepalese monarchy, Maoists, and political parties that ended with the dissolution of the monarchy in 2008. It's shot from the perspective of several very strong women affected by wartime atrocities.
I was getting on my friend's nerves during the movie because I couldn't stop commenting on the beautiful teeth, broad faces and great skin nearly everyone had. These were not actresses, they were regular people. They almost all had straight teeth and broad dental arches. I came to realize during the movie that people who have a great smile typically have a broad dental arch. There's something about seeing that wide, straight row of front teeth that attracts us. Here's a shot of one of the main characters (click for a larger view):
The Maoist army claimed to be 40% women. They were marching with heavy sacks and rifles all over the countryside, fighting the royal Nepalese army. That's no job for the feeble.
Of course, I had to look up Nepalese food as soon as I got home. It centers around rice, legumes and dairy, with a few spices, some vegetables and a modest amount of meat. Their primary fats are ghee (clarified butter) and yak butter. The national dish is called dal bhat, which means "lentils and rice". Here's one of the first recipes I found in a Google search:
That recipe would typically be made with split lentils, which it's not critical to soak (although I still do). Recipes that called for whole lentils typically recommended a long soak before cooking.
Nearly everyone in the movie had great skin as well. Even the older people had nice skin. It was wrinkled, but firm and smooth between the wrinkles. Yet another feature of healthy cultures. Take a look at chief Sealth of the Suquamish and Duwamish tribes at 78 years old (photo taken in 1864). He's the city of Seattle's namesake. He lived most of his life as a hunter-gatherer in the Pacific northwestern United States:
OK, it's not the sharpest picture, but I think it's clear his skin is relatively smooth and firm for a 78-year-old. The object on his knee is the tribe's traditional reed hat.
I'll leave you with a quote from a book I'm currently reading, Paleopathology at the Origins of Agriculture:
I was getting on my friend's nerves during the movie because I couldn't stop commenting on the beautiful teeth, broad faces and great skin nearly everyone had. These were not actresses, they were regular people. They almost all had straight teeth and broad dental arches. I came to realize during the movie that people who have a great smile typically have a broad dental arch. There's something about seeing that wide, straight row of front teeth that attracts us. Here's a shot of one of the main characters (click for a larger view):
The Maoist army claimed to be 40% women. They were marching with heavy sacks and rifles all over the countryside, fighting the royal Nepalese army. That's no job for the feeble. Of course, I had to look up Nepalese food as soon as I got home. It centers around rice, legumes and dairy, with a few spices, some vegetables and a modest amount of meat. Their primary fats are ghee (clarified butter) and yak butter. The national dish is called dal bhat, which means "lentils and rice". Here's one of the first recipes I found in a Google search:
Did you catch the quantity of butter it calls for? 6 tablespoons of ghee and a tablespoon of butter! By my calculations, that's 784 calories worth of dairy fat for a 3,124 calorie dish, or about 25% butter by calories. I'd be willing to bet their butter is not the anemic industrial variety. With the amount of vitamin K2 MK-4 their diet is providing, it's no wonder their dental arches and teeth look so good. I'm sure not everyone can afford to eat that quantity of butter, but it's clearly a staple food in Nepal.Plain Rice (Bhat)
2 cups rice (Basmati or Long grain preferred)
4 cups (1 lt) water
1 tsp butter (optional)Lentils (Dal)
1½ cups lentil (any kind)
4 to 5 cups of water (depends preference of your consistency of liquid)
½ tsp turmeric
1 tsp garlic, minced
6 tbsp clarified butter (ghee)
3/4 cup sliced onions
2 chillies (dried red chilies preferred) (depends on your preference)
Salt to tasteOPTIONAL
¼ tsp (pinch) asafetida
¼ tsp (pinch) jimbu
1 tbsp fresh ginger paste
Rice: Wash rice and soak for 5 minutes. Wash rice and soak for 5 minutes. Boil the rice over medium heat for about 10 -15 minutes. Stir once thoroughly. Add butter to make rice give it taste as well as make it soft and fluffy.
Turn the heat to low and cook, covered, for 5 more minutes until done
Lentils:
Wash lentils and soak lentil for 10 minutes.
Remove anything that float on the surface after it and drain extra water.
Add drained lentils in fresh water and bring to a boil again. Add all spices.
Reduce the heat and simmer, covered, for 20 to 30 minutes until lentils are soft and the consistency is similar to that of porridge.
In a small pan heat the remaining of butter and fry the onions, chilies and garlic.
Stir into the lentils few minutes before you stop boiling. Serve with rice.
That recipe would typically be made with split lentils, which it's not critical to soak (although I still do). Recipes that called for whole lentils typically recommended a long soak before cooking.
Nearly everyone in the movie had great skin as well. Even the older people had nice skin. It was wrinkled, but firm and smooth between the wrinkles. Yet another feature of healthy cultures. Take a look at chief Sealth of the Suquamish and Duwamish tribes at 78 years old (photo taken in 1864). He's the city of Seattle's namesake. He lived most of his life as a hunter-gatherer in the Pacific northwestern United States:
OK, it's not the sharpest picture, but I think it's clear his skin is relatively smooth and firm for a 78-year-old. The object on his knee is the tribe's traditional reed hat. I'll leave you with a quote from a book I'm currently reading, Paleopathology at the Origins of Agriculture:
Dental crowding should be indicative of nutritional or other chronic, severe stress since teeth will be less affected by chronic stress than alveolar bone size. Widdowson and McCance (1964) have demonstrated this effect in undernourished piglets and Trowell and co-workers (1954) have noted increasing crowding and impacted molars in severely malnourished children. Increased dental crowding may be indicative of severe and chronic stress in archaeological populations. However, we are unaware of the use of this potential indicator in any evaluation of health in prehistory.So in archaeological sites, dental crowding is "indicative of nutritional or other chronic, severe stress", but in modern populations it's a fact of life? I think this is a testament to how resistant people are to coming to logical conclusions that challenge cultural norms.
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