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Tea: 6 Brilliant Effects on the Brain

The British are rightly famous for their tea drinking.
They–I should say ‘we’, as, yes, your humble author is a Brit–manage to down 165 million cups every day, and there are only 62 million of us.

Only the Irish drink more tea than us per person.
We all know about the effects of caffeine on the brain, but research has found two more ingredients of tea with important effects…

1. Green tea may help fight Alzheimer’s

Scientists have found that a natural component of green tea may eventually provide a way of curing Alzheimer’s disease (Rushworth et al., 2013).
Early-stage research has found that a component of green tea–epigallocatechin-3-gallate (EGCG)–can disrupt the build up of plaques in the brain, which is what causes the cells to die.
Eventually this may help lead to a cure for the crippling disease.

2. Old brains love tea

While we’ll have to wait for the Alzheimer’s research to progress, tea has been shown to have more immediate effects.
A study of 2,031 people aged between 70 and 74 found that those who drank tea–which contain micronutrient polyphenols, like EGCG–had better cognitive performance (Nurk et al., 2009).
Polyphenols are also contained in red wine, cocoa and coffee.

3. Improved cognition

You hardly need me to tell you that tea makes you feel alert, but it’s down to more than just the caffeine…
Tea also contains theanine, a psychoactive amino acid almost unique to tea.
Although we know much less about the effects of theanine than we do caffeine, there are multiple studies connecting it with enhanced cognitive performance (Einother & Martens, 2013).
How To Get Natural Energy

4. That famous calming effect

Not only is theanine responsible for improving cognition, it also provides the famous calming effect of tea.
When theanine is given to people, their brains exhibit more α-waves, which are indicative of relaxation without drowsiness (Juneja et al., 1999)

5. Tea boosts memory

Theanine, along with EGCG, has also been implicated in improvements to memory.
Korean research by Chung et al. (2011) has found that green tea extract and L-theanine can produce memory improvements in people suffering from mild cognitive impairments.
Mouse studies on EGCG suggest that it helps memory by increasing the production of new brain cells (Wang et al., 2012)

6. Better mental health

All the benefits of drinking tea mean it could be a factor in improved overall mental health.
Hozawa et al. (2009) tested this in a population study of 42,093 Japanese. This study found that drinking green tea was associated with less psychological distress.
The same positive effect of drinking tea has been found in 1,058 elderly Japanese people (Niu et al., 2009).
Theanine has even been tested in the treatment of schizophrenia with some success in reducing anxiety and other symptoms (Ritsner et al., 2011).

Tea for me

Of course tea is a relatively benign substance and most of the effects described here are small.
But when you add these potential benefits to its other pleasures, tea becomes just that little bit more enjoyable.
And, as Henry James said:
“…there are few hours in life more agreeable than the hour dedicated to the ceremony known as afternoon tea.”
I’ll raise a cup to that.
source: PsyBlog


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Top 10 Brain Foods

by Daily Health Post on March 22, 2013

Boost your brain power and keep your cognitive processes running smoothly into old age with these top ten brain foods.

1. Olive Oil
Drizzling your salad with olive oil or using it to sauté veggies may help preserve your brain’s overall health and function as you age. A 2010 study found that diets rich in monounsaturated fats, found in olive oil, can improve scores on test of overall cognitive function as well as verbal memory.

2. Avocados
Like olive oil, avocados contain monounsaturated fats, which also contribute to proper blood flow to the brain and lower blood pressure. Since high blood pressure is a significant contributor to cognitive decline, eating foods like avocados that lower your risk of hypertension is a great way to ward off age-related brain power shortages.

3. Sardines
Rich in Omega-3s, sardines give your brain the fatty acids it needs to build and maintain cell membranes. Diets containing high amounts of Omega-3s have also been associated with improved memory and focus, as well as a lower long-term risk of dementia.

4. Walnuts
These fiber and protein-rich nuts contain another type of Omega-3 not found in animal sources: alpha-linolenic acid, also known as ALA. Plus, just about every type of nut, including walnuts, is rich in vitamin E, which can improve blood flow and ensure that your brain is getting the oxygen it needs to work efficiently.

5. Spinach
Popeye may have had the right idea. Researchers at Harvard Medical School found that women who consumed more green leafy vegetables over 25 years exhibited fewer signs of age-related cognitive decline than those who avoided veggies like spinach, kale, and Brussels sprouts.


6. Coffee
Women who drink coffee have a far lower risk of developing depression than those who don’t, according to a study in the Journal of the American Medical Association. Although the effects haven’t been studied in men, it’s likely that this benefit translates to them, too.

7. Tea
If you’re not a fan of coffee, freshly brewed tea is an excellent alternative. Lower levels of caffeine may still protect the brain from depression and boost focus and memory without the risk of anxiety and jitteriness, while the antioxidants in tea improve blood flow to the brain.

8. Beans
Your brain runs on glucose, which means that maintaining steady levels of blood sugar help your brain to work better. Beans provide a steady source of energy to your brain, along with protein, fiber, and minerals that keep the rest of your body functioning well.

9. Blueberries
Since they’re frequently touted as an antioxidant-rich superfood, you may be getting somewhat bored of blueberries. But this little fact might reinvigorate your love for this fruit: a study in mice found that a blueberry-enriched diet can not only prevent, but can actually reverse memory loss related to object recognition.

10. Water
When it comes to immediate cognitive decline, dehydration is a serious culprit. In fact, when you don’t drink enough water, your brain actually shrinks. This means that your brain works far less efficiently than when it is hydrated, likely leading to impaired executive functions.
Have any other tips for good brain health? Share them in the comments section!

Sources:
http://www.sciencedirect.com/science/article/pii/S089990071000136X
http://onlinelibrary.wiley.com/doi/10.1002/ana.23593/abstract
http://www.hsph.harvard.edu/nutritionsource/omega-3/
http://archinte.jamanetwork.com/article.aspx?articleid=1105943
http://www.ncbi.nlm.nih.gov/pubmed/20336685
http://www.ncbi.nlm.nih.gov/pubmed/15852398
http://www.webmd.com/diet/features/eat-smart-healthier-brain

source: dailyhealthpost.com


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5 Simple Ways to Live a Healthier Lifestyle

Dr. Neala Peake, selected from AllThingsHealing.com  September 16, 2013
by Drew Kobb, Contributor to Integrative Medicine on AllThingsHealing.com

We all want to improve our lives, to feel better — so why don’t we make the necessary changes to improve our lives? Probably because it seems a little daunting, especially when we compare our current lifestyles with where we want to be. It would be a huge adjustment for most of us to start eating as healthily as Gwyneth Paltrow or become as proficient in the practice of hatha yoga as Nina Dobrev. But you don’t have to get to that level of any healthy practice to live a healthy lifestyle. Healthy lifestyles are built and enhanced day by day, one healthy practice at a time.

Eat Fresh First

You don’t have to start eating completely clean and organic this very minute. That’s too big of a change and will be a shock to your body. Instead, make a gradual change and ease into a healthier diet. One of the easiest ways to start doing this is by making the majority of what you eat fresh rather than pre-packaged or processed.

When you prepare your own food and snacks from fresh ingredients, you have more control over what is going into your body. Processed, pre-packaged food is more likely to contain harmful additives and preservatives, and far less likely to have natural, healthy organic compounds and nutrients.

So make sure that, as much as is possible, you make and eat fresh food.

Take the Active Road

This is not to say you have to get up with the sunrise every morning to practice your yoga asanas, or never use a car again. Some places, such as for long grocery trips or an errand on the other side of town, are just not practical to walk or bike to. But if you’re just headed for one little thing at the corner store, it wouldn’t kill you to walk there, so you should. Whenever possible, take stairs as opposed to escalators or elevators.

Taking a little time to be active, even if it’s for something like this, will mean that much more work is done to move your muscle groups throughout the day.


Detox Yourself

Your body does the best it can to clean itself out internally, but sometimes it could use a little conscious effort and help to rid itself (ahem: you) of toxins.

Eat diets heavy in fiber, and try to take in substances that naturally work to help your body detox, such as peppermint tea, red pine oil, and ginger. Give yourself a hot steam bath every so often and clean out your pores more thoroughly than you normally do.

Relax and Recharge

Your body needs time to process and take in all the good things you do for it, and repair the damage of a day. So take time every day to just recharge from the stresses you face. Don’t dwell on the things that worry you every minute — take mental time off to relax your brain.

In addition to this, do whatever you can to get adequate sleep. Tests and studies show that your brain starts to lose the ability to concentrate once your nightly sleep time dips below 8 hours, and the average American adult only gets 6.9 hours of sleep each night. So take the necessary time to sleep and rest at night so your body can recharge.

Enjoy the Little Things

What’s the point of making the changes to live a healthier lifestyle if you don’t enjoy your life? Take time to notice and enjoy the small things that brighten your day. Take a moment to just feel the warm sunshine, to savor the food you eat. Relish the simple pleasures of life and allow your brain to release the serotonin that will help you feel healthy and happy. Then sit back and enjoy how much better you feel.

source:  www.care2.com


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12 Foods That Supercharge Your Brain

August 4, 2013  by: True Activist

Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.



6. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

7. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

It makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

8. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

9. Cacao nibs

Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries.

Green it: as long as it’s fair trade and organic, it’s green.

10. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

11. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6’s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

12. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

Sources :
http://preventdisease.com/news/13/080413_12-Foods-That-Supercharge-Your-Brain.shtml
www.trueactivist.com


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How to get healthy: 20 simple changes

By Kat Tancock

Make these twenty small changes to your routine to get healthy the easier way.

You’re already making healthy choices every day: You never leave home without eating breakfast, you’re diligent about getting eight glasses of water a day and you’ve perfected your flossing technique. But for every good habit you have, a tiny upgrade can reap huge benefits. “Small tweaks can take your health and wellness to that next level,” says Michelle MacLean, a holistic health coach in Halifax who helps people set and reach their health goals. Here are some simple suggestions to get you there.

1. If you’re already unwinding with an evening bath, why not try turning off the lights and lighting some candles to get your brain ready for sleep. “Light is stimulating,” says Danielle Mika Nagel, director of studio development for the Chopra Yoga Centers in Toronto and Vancouver. “Before bed we want to go into winding-down mode.”

2. If you’re already setting your alarm for an early awakening, why not try a gentle alarm, such as the Philips Wake-up Light (from $120, philips.ca). It gets gradually brighter for 30 minutes before the time you set, so you can avoid the stress of an abrupt wake-up. 

3. If you’re already chugging water first thing in the morning, why not try adding a squeeze of fresh lemon to your glass of H2O. “Lemon is cleansing and refreshing for the breath,” says Nagel. It also provides a shot of vitamin C and aids digestion. 

4. If you’re already waking up with a big stretch, why not try warming up your body by moving your spine in six directions, suggests Nagel. Move your spine forward, backward and side to side, and twist your body to the left and right.

5. If you’re already moisturizing after you shower, why not try using a body oil to give yourself a stress-busting massage as well, suggests Nagel, who uses jojoba oil to stroke her shoulders, knees and other joints.

6. If you’re already enjoying a healthy morning snack while catching up on your emails, why not try closing your email to snack mindfully instead. This will boost satiety and prevent overeating. If you’re distracted when you munch, you are not as aware of how much you’re eating, says Nagel.

7. If you’re already eating salad a few times a week, why not try having a big bowl of raw or cooked greens (think kale, chard, collards or bok choy) on the days you don’t have salad. “They’re packed with vitamins and minerals, and they build bone strength,” says MacLean. 


8. If you’re already eating fish every week, why not try boosting your intake of healthy omega-3s by eating sardines weekly too. They’re canned so you can keep them on hand at all times, says MacLean, 
who recommends Raincoast Trading’s range of wild Pacific sardines. 

9. If you’re already doing yoga once or twice a week, why not try subbing in Pilates a few times a month to boost your core strength and keep your body and mind from plateauing. “When a workout becomes monotonous and predictable, your chances of sticking with it are far lower,” says Brent Bishop, a personal trainer in Toronto.

10. If you’re already reaching for the five-pounders in your favourite weights class, why not try lifting heavier weights. Choose a size that is heavy enough to challenge you for about the last two of 15 reps while keeping good form. Your muscles have a good memory. Surprise them with new challenges to avoid plateauing, says Bishop. 

11. If you’re already doing Meatless Mondays to help lower your fat intake, why not try doubling your recipes so you have meatless leftovers for lunch the next day or a quick meal later in the week. 

12. If you’re already repeating your favourite 20-minute walking route every day after dinner, why not try increasing your endurance and calorie burn by doubling the distance once or twice a week.

13. If you’re already drinking a soothing cup of black tea for your afternoon pick-me-up, why not try snacking on a handful of heart-healthy almonds as well for energy that will last.

14. If you’re already making muffins for breakfast, why not try upgrading to a recipe with more fruit and fibre, and less sugar. 

15. If you’re already eating yogurt a few times a week, why not try taking a probiotic such as Align ($40, aligngi.com) every day to boost your healthy bacteria levels.

16. If you’re already choosing whole wheat over white flour, why not try eating a wider variety of whole grains, such as quinoa, brown rice and millet, a few times a week to increase the variety of nutrients in your diet.

17. If you’re already hitting the sack by 11 p.m., why not try making bedtime 10:30 p.m. or even earlier. “The hours before midnight are when you get your deepest sleep,” says Nagel. Plus, getting enough shut-eye is linked to fewer colds and a lower calorie intake.

18. If you’re already enjoying a lunchtime walk around the block, why not try inviting a coworker to join you so you can enjoy a social boost at the same time. 

19. If you’re already shutting off screens an hour before bedtime,why not try improving sleep by thinking about your day, suggests Nagel. “Fast-forward your day from morning to bedtime. Shift into that witnessing mode of awareness and let all the events go.”

20. If you’re already hitting the treadmill religiously for your regular workout, why not try investing in a heart-rate monitor to get you out of your comfort zone. “If you have an external device that’s telling you you’re comfortable, guess what? You’ve got to pick it up a little bit,” says Bishop. 


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Fighting Cancer, A Forkful At A Time

By The Gazette (Montreal)     October 17, 2007

Richard Béliveau is a Montreal biochemist and cancer researcher, not a chef. So even though more than 20 of the 160 recipes in Cooking with Foods that Fight Cancer are his, he wasn’t keen on demonstrating any of them – not the Cuban black bean soup or the Bengal beef, not even the dead-easy shepherd’s pie with lentils.

They’re all dishes he eats and enjoys though, along with other foods influenced by cuisines from around the world. The point of the recipes, Béliveau said the other day over green tea in his water’s edge condo, is to guide people and help them realize that it can be pleasant to incorporate into their diets foods intended to make them healthier. “Nothing will change if it doesn’t give you pleasure,” he said.

The animated scientist did permit a peek into his fridge, though, and the contents included several foods he writes about: a giant head of cabbage; a tub of seaweed salad; a dozen or more varieties of green tea in labelled plastic bags, mushrooms; yogourt; a few bottles of acai berry juice, a berry with origins in the Amazon rain forest. All are believed to play a role in thwarting the development of different kinds of cancer.

Béliveau, who holds the chair in cancer prevention and treatment at the Université du Québec à Montréal and heads the molecular medicine laboratory at Ste. Justine Hospital, is better known to Quebecers than many research scientists. For two years, he has written a weekly column for the Journal de Montréal; his first book, Foods that Fight Cancer, written, like this one, with colleague and fellow scientist Denis Gingras, has been translated into 18 languages from the original French.

He does a good deal of public speaking, addressing high school students, as he did on Monday, as well as crowds ranging from lawyers to metal workers, encouraging them to take responsibility for their health – and to choose healthful diets.

Béliveau, 54, worries that “we have lost respect for the food we eat – and for our bodies. We take more care in choosing the gas for our cars than the food for our bodies,” he said when we spoke.

About one-third of cancers are believed to be linked to poor diet, according to international organizations of experts cited by the authors. Poor diet, in this case, generally means a lack of fruits and vegetables.

The authors say that there are more than 200 epidemiological studies to show that people who eat abundant amounts of foods of plant origin – that means fruits and vegetables but also cereals, spices and green tea – are at considerably lower risk of developing cancer than do people who eat these foods only occasionally.

The phytochemical properties of these foods block many of the processes pre-cancerous cells use to grow, the authors explain, essentially creating an environment hostile to the growth of cancerous cells.

“It’s not magical or mystical: It’s biochemical,” Béliveau said. “We are what we eat. And when we eat healthy foods, we feel better.”

“When you are eating plant products, you are treating yourself to a daily doses of chemoprevention,” he said – a kind of non-toxic chemotherapy. More than 60 per cent of the drugs used in clinical chemotherapy to treat cancer are plant-derived, Béliveau said.

Clearly, though, diet is not the only factor at work in the development of cancer. It is known that populations with a higher intake of animal fat and protein have a higher incidence of colon cancer, but there are also vegetarians who get colon cancer.

Clinically detectable cancer, the authors say, does not appear overnight. Rather, “it is the result of a long process during which cells undergo a series of transformations,” as bit by bit, they become capable of “sidestepping our defence systems and invading their host tissues.”

Like heart disease and Type 2 diabetes, cancer is related to lifestyle, said Béliveau. Just as smoking is associated with most lung cancer, for instance, obesity is a risk factor for the development of certain kinds of cancer, he said. “Cancer has a lot to do with lifestyle, much more than we used to think,” said Béliveau. “The message of the book is self-responsibility.”

A healthy lifestyle, which means eating right, exercising, maintaining a healthy body weight and not smoking, can help create a hostile environment for tumours.

The recipes, most of which come from top Quebec restaurant chefs, are straightforward and require few ingredients and little effort for excellent results. They occupy only half the book.

The rest of the volume is devoted largely to a scientific, but accessible, discussion of cancer and lifestyle and of how specific foods may play a role in preventing the development of certain types of cancer.

The book “Cooking with Foods that Fight Cancer” is sprinkled liberally with descriptions of scientific studies that show a link between diet and cancer prevention. And for those who want to learn more, there’s a bibliography: Think of it as dessert.

source: Canada.com


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7 Foods that Help to Quench Your Hunger

By Iryna Ostapets    Guest Writer for Wake Up World    6th April 2013     

Weight loss is one of the most common personal challenges among today’s generation, with a majority of people in many developed countries suffering from obesity.

The abundance of poor food choices and a sedentary lifestyle are the culprits of our health problems. There are a lot of tasty foods that can actually increase the body’s appetite. But in order to reduce weight, we have to burn more calories than we eat.

So how do we quench those hunger pangs? By choosing foods that help to quench your hunger.

You’ve heard about foods that suppress your appetite. It doesn’t mean that these foods can damage your health; in fact many are healthy, low in calories, fulfill a bunch of nutritional needs, and quench your hunger for hours.

Apples
They contain many healthy benefits. Apples can help to lose weight, balance blood sugar levels, reduce the risk of heart diseases, reduce cholesterol and support teeth and bone density. You’ve heard the proverb: An apple a day keeps the doctor away. Apples are crammed with fiber that helps you to feel full for a long time and prevents you from over-eating. They are a good idea for lunched and breakfasts. Adding apples into smoothies, oatmeal and salads can help you to increase your intake and give you more energy.

Oatmeal
Scientists find that eating oatmeal can reduce cholesterol, protect against heart disease, cancer and improve immune system. It is on the list of the highest protein levels of whole grain. Due to high fiber content and low level of fat, oatmeal will make you feel good and full as it provides enough energy for a long time. If you add some fruits, flaxseeds, berries, nuts and low fat milk you can maximize more health benefits for your body.

Water
Before any meals it is better to drink a glass of pure water as it helps to tell your brain that the stomach is already full. Drinking 6-8 glasses of water is recommended for weight loss and healthy living as it is a zero calorie drink. Try to drink more water instead of sweet beverages, soda and other carbonated drinks that only trigger appetite.


Green Tea
It contains many antioxidants benefits that can control food cravings. Green tea hampers fat digestion, enhances the metabolism and provides you with energy. Try to drink 2-3 cups of green tea per day.

Vegetable soups
Many dietician will tell that vegetable soups are important and useful dietary tools. Vegetable soup has low calories and can be used to suppress your appetite due to its high water content. It is better to make soups by yourself than buying canned soups, so you know your soup is free of additives. Make a batch of soup, store it in containers and consume it when you feel hungry.

Salads
Vegetable and fruit salads with dressings such as lemon, olive oil or apple vinegar are a great addition to a healthy diet. Try to eat salads before your meal as it will assist to avoid hunger cravings. The salads have low amounts of calories and high water content. Add lettuces, tomatoes, cucumbers, cabbages, carrots and radishes, or to make your salad a complete meal you can use beef, chicken, beans or cheese for protein.

Nuts
Eating a small amount of nuts can make you feel full longer. Nuts are high in calories, that’s why only a small quantity of nuts is recommended to reduce your hunger. Nuts contain substantial fatty acids, magnesium, iron, calcium and protein. Try to avoid salted and roasted nuts in favor of raw and unsalted nuts.

There are many healthy foods that can help to suppress hunger. Stick to eating only healthy foods such as fruits, veggies, whole grains, beans and lean meat. Consume enough amount of water, eat small portions of meal and slowly.

Article Sources:
http://www.naturalnews.com/003550_appetite_control_food_cravings
http://www.thatsfit.com/2009/12/02/appetite-suppressants
http://www.wikihow.com/Decrease-Your-Appetite
http://shine.yahoo.com/healthy-living/eat-suppress-appetite

About the Author:
Iryna Ostapets is a health writer, blogger and health advocate who aims to help people achieve and maintain a healthy and happy lifestyle. Passionate about healthy living and sport, she writes about natural health, nutrition, fitness, health tips and beauty at http://www.raipharmacies.com. An experienced Medical Writer, she has a Master’s Degree in English and advanced training in the medical field. Iryna continues to earn education certificates from the Australasian Medical Writers Association (AMWA).


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Five Natural Remedies to Reduce Inflammation

By Carey Rossi     Guest Writer for Wake Up World

Inflammation — what does the word mean to you? For most people, it’s a swollen cut or the swelling that occurs with pain or injury. And while, yes, these outward signs indicate inflammation, this same action happens deep inside the body. This natural process takes place when the body’s normal protective mechanisms are lacking or even over-acting.

In some, inflammation is chronic because their bodies are exposed to stress: internal, such as eating a high-fat diet or smoking; and external, such as difficult relationships or life events, like a divorce or death of a loved one. Research has shown that chronic inflammation is linked to a wide range of health problems including arthritis, allergies, cancer, diabetes and heart disease, among others. Luckily, there are many natural remedies for inflammation that effectively work to provide natural inflammation relief.

1. Açai Berry
All hail, antioxidants and the Amazon berry that has an abundance of them — açai (pronounced: ahh-sa-ee). According to a study published in the Journal of Agricultural and Food Chemistry, Açai-rich juice may reduce levels of inflammation markers linked to conditions such as heart disease by protecting cells from oxidative damage.

“Given the high content of certain specific polyphenols in the juice blend, the increased antioxidant protection [in the body] after consumption of the juice blend, and the anti-inflammatory capacity in vitro, further research is warranted to evaluate whether juice blend consumption may provide reversal of risk markers in subjects with conditions such as arthritis, obesity, chronic viral diseases, cardiovascular disease and compromised cognitive function, as well as other conditions associated with chronic inflammation,” wrote lead author Gitte Jensen from Holger NIS Inc., a contract research laboratory.

Other research has indicated that the açai berry contains a wide array of inflammation-fighting antioxidant compounds and has great potential to be used as a natural inflammation remedy.

2. Flax Seed Oil
A tiny super seed chock full of essential omega-3 fatty acids can give inflammation a one-two punch. The omega-3s its oil contains can help the body reduce C-reactive protein, a marker that is present in the body when inflammation is present. According to a study published in Nutrition, Metabolism and Cardiovascular Diseases, healthy post-menopausal women who ate low-fat muffins enriched with flax seeds for six weeks saw a 15% reduction C-reactive protein. Flax seeds also contain lignans, which may protect against breast cancer in post-menopausal women.

Flax seeds and flax seed oil have many health benefits, and as this research indicates, they may serve as an effective remedy to naturally decrease inflammation.


3. Quercetin
What do red grapes, broccoli and green tea have in common? They all contain quercetin, a natural antioxidant that has been shown to have powerful anti-inflammatory properties. Recently, Chinese researchers reported in the November 2008 issue of Molecular Biology Reports that quercetin negatively alters intercellular adhesion molecule-1 (ICAM-1)—one of the important pro-inflammatory factors—especially in the early phase of inflammation.

As more and more research reveals, quercetin has great potential to serve as a natural anti-inflammatory, and may also boost immunity.

4. Zinc
Many people take zinc to fight off a cold or virus, and now research shows that zinc may also be a natural inflammation remedy. Popping zinc regularly can help reduce inflammation and has also been shown to fight infections in older people. Researchers at Wayne State University in Detroit, tested whether zinc supplementation decreases oxidative stress. They found that consuming 25 mg three times a day for three months decreased TNF-alpha, a cytokine that amplifies inflammation. (Bao B, et al. Transl Res. 2008 Aug;152(2):67-80. Epub 2008 Jul 11.)

5. Fish Oil
It shouldn’t surprise you that more research has emerged touting this omega-3-rich super supplement’s natural anti-inflammatory powers. The latest comes from the United Kingdom. Researchers found that taking 3.5 g of fish oil daily for six weeks may activate anti-inflammatory and lipid modulating mechanisms believed to impede the early onset of coronary heart disease. (de Roos B et al. Proteomics. 2008 May;8(10):1965-74.)

Fish oil is well known for its ability to improve cardiovascular health and to fight inflammation naturally. Research has shown that it may even be a viable alternative to NSAIDS for back pain and for the pain and inflammation of rheumatoid arhritis.

Keep in mind that while supplements can help tame inflammation in your body, you can make lifestyle choices to prevent it from occurring in the first place. Stay away from trans fats in your diet. Exercise on a regular basis (but don’t over do it since that can cause inflammation!) and keep stress at bay by adopting mindful activities, such as yoga, tai chi or meditation.

The bottom line is, chronic inflammation has been recognized as perhaps the cheif culprit in many diseases which can dramatically affect the quality of your life as you age. Do what it takes to keep inflammation to a minimum with proven natural anti-inflammatory supplements such as açai berry, flax seed oil, quercetin, zinc and fish oil, and by making anti-inflammatory diet and lifestyle choices.

About the Author
Carey Rossi is a writer and editor with 10 years of experience covering all aspects of nutrition and fitness. She was the editor-in-chief of Better Nutrition, a shopping magazine for natural living, and the founding editor of Muscle & Fitness Hers. In addition, her work has appeared in Muscle & Fitness, Looking Good Now, Healthy Family, Vegetarian Times and Natural Health. She is the author of No More Diets Ever, Lose Weight the Natural Way.


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10 Habits That Will Help You Become The Healthiest, Slimmest Version Of You

By Mary Vance

Looking to get in the best shape of your life this year? Here are 10 foods and habits to help you get there.

1. Eat protein. 

It’s essential because your body uses it for muscle and tissue repair, and it breaks down into the amino acids used to synthesize feel-good neurotransmitters in your brain responsible for good mood, sex drive, appetite control, sleep, and regulating cravings. 

Lack of quality protein is one of the most common factors I see with clients having difficulty with weight loss. They’re either eating too many grain-based foods for their physiology (and the lectins present in grains can cause inflammation that prevents weight loss), or they’re just not eating enough protein with meals, so they’re not satisfied. 

Examples of quality protein are: grass fed beef and lamb; organic poultry; cage free eggs, preferably from a local farm; and wild fish. For vegetarians, legumes are not a complete source of protein, meaning they do not provide all essential amino acids, so combine with quinoa or brown rice.

2. Eat good fats. 

If you are fat phobic, listen up: eating the right kinds of fat will not make you fat. You know what will? Sugar. Gluten. Processed foods (and yes, that includes your “healthy” morning boxed cereal). Good fats stoke your metabolism and encourage weight loss! Your brain is mostly fat, and your cell membranes need fat to stay permeable, allowing nutrients to enter. Good fats are coconut oil, olive oil, grass fed butter, avocado, and fats present in organic meat. Avoid refined vegetable oils and hydrogenated fats.

3. Get some cinnamon. 

This amazing and antioxidant-rich spice has a blood sugar and insulin balancing effect for stable energy and reduced hunger, and it may lower cholesterol and reduce inflammation. Add 1 teaspoon to your morning smoothie.

4. Drink green tea. 

It’s thermogenic, contains antioxidants, and is an all around miracle beverage as far as I’m concerned. Drink it in the mornings instead of coffee, which jacks your blood sugar and can leave you with a crash accompanied by wicked sugar cravings in the afternoon. Green tea gives you a pleasant boost and may reduce cravings. Have a cup after lunch to ward off the dreaded 3pm crash.


5. Drink more filtered water. 

It flushes toxins and helps regulate metabolism. We sometimes confuse thirst for hunger, so if you’re feeling hungry when you shouldn’t be, drink a glass of water. Add cucumber slices and lemon wedges to spice it up.

6. Do some burst training and yoga. 

Instead of pounding the pavement for hours (I can’t tell you how many marathon-training clients have come to me befuddled by the fact that they’re actually gaining weight), try medium to high intensity interval training. 

How it works: Walk for 1 minute; sprint for 30 seconds. Repeat this circuit for 15 to 20 minutes at whatever intensity is right for you. It’s a much more effective way to burn fat than running for hours. Alternate with yoga to elongate muscles and center yourself, and you’re golden.

7. Sleep 7 to 9 hours every night. 

Seven to nine hours of sleep is essential to maintain healthy body composition. Your body perceives lack of sleep as a stress, which raises cortisol, increasing sugar cravings and fat storage. Ever notice how you crave sugar and carbs the day after you haven’t slept well? Also, if you’re chugging coffee because you’re not sleeping enough, you’re burning out your adrenals and driving up cortisol. Unplug from your devices, and get to bed by 11pm latest.

8. Enjoy some dark chocolate. 

It may contribute to lower overall blood glucose levels; it makes you feel good; and it is chock full of antioxidant-rich dreamy deliciousness. Various studies show that dark chocolate eaters have lower body fat. Choose 70% or higher dark chocolate, which has far less sugar than milk chocolate, and doesn’t contain dairy.

9. Eat 35 to 50 grams of fiber daily. 

Fiber binds to toxins in the gut and helps to whisk them out of the body, scrubbing your colon clean in the process. I’ll spare you a lecture on insoluble and soluble fiber, but you need a certain amount of both because soluble fiber (fruit, legumes) makes you feel full and stabilizes blood sugar, and insoluble fiber (grains, leafy greens) feeds the good bacteria in your gut and fosters regularity.

10. Eat probiotic foods. 

Studies show that probiotics, the beneficial bacteria in your gut, play a role in weight loss and help prevent weight gain. Probiotics are essential for synthesizing certain vitamins, good digestive function, and immune health. Get them from raw kraut, beet kvass or kombucha, or kefir if you tolerate dairy.



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Top 10 Brain Foods

by Fiora Stevens on March 22, 2013

Boost your brain power and keep your cognitive processes running smoothly into old age with these top ten brain foods.

1. Olive Oil
Drizzling your salad with olive oil or using it to sauté veggies may help preserve your brain’s overall health and function as you age. A 2010 study found that diets rich in monounsaturated fats, found in olive oil, can improve scores on test of overall cognitive function as well as verbal memory.

2. Avocados
Like olive oil, avocados contain monounsaturated fats, which also contribute to proper blood flow to the brain and lower blood pressure. Since high blood pressure is a significant contributor to cognitive decline, eating foods like avocados that lower your risk of hypertension is a great way to ward off age-related brain power shortages.

3. Sardines
Rich in Omega-3s, sardines give your brain the fatty acids it needs to build and maintain cell membranes. Diets containing high amounts of Omega-3s have also been associated with improved memory and focus, as well as a lower long-term risk of dementia.

4. Walnuts
These fiber and protein-rich nuts contain another type of Omega-3 not found in animal sources: alpha-linolenic acid, also known as ALA. Plus, just about every type of nut, including walnuts, is rich in vitamin E, which can improve blood flow and ensure that your brain is getting the oxygen it needs to work efficiently.

5. Spinach
Popeye may have had the right idea. Researchers at Harvard Medical School found that women who consumed more green leafy vegetables over 25 years exhibited fewer signs of age-related cognitive decline than those who avoided veggies like spinach, kale, and Brussels sprouts.


6. Coffee
Women who drink coffee have a far lower risk of developing depression than those who don’t, according to a study in the Journal of the American Medical Association. Although the effects haven’t been studied in men, it’s likely that this benefit translates to them, too.

7. Tea
If you’re not a fan of coffee, freshly brewed tea is an excellent alternative. Lower levels of caffeine may still protect the brain from depression and boost focus and memory without the risk of anxiety and jitteriness, while the antioxidants in tea improve blood flow to the brain.

8. Beans
Your brain runs on glucose, which means that maintaining steady levels of blood sugar help your brain to work better. Beans provide a steady source of energy to your brain, along with protein, fiber, and minerals that keep the rest of your body functioning well.

9. Blueberries
Since they’re frequently touted as an antioxidant-rich superfood, you may be getting somewhat bored of blueberries. But this little fact might reinvigorate your love for this fruit: a study in mice found that a blueberry-enriched diet can not only prevent, but can actually reverse memory loss related to object recognition.

10. Water
When it comes to immediate cognitive decline, dehydration is a serious culprit. In fact, when you don’t drink enough water, your brain actually shrinks. This means that your brain works far less efficiently than when it is hydrated, likely leading to impaired executive functions.


Sources: 
http://www.sciencedirect.com/science/article/pii/S089990071000136X
http://onlinelibrary.wiley.com/doi/10.1002/ana.23593/abstract
http://www.hsph.harvard.edu/nutritionsource/omega-3/
http://archinte.jamanetwork.com/article.aspx?articleid=1105943
http://www.ncbi.nlm.nih.gov/pubmed/20336685
http://www.ncbi.nlm.nih.gov/pubmed/15852398
http://www.webmd.com/diet/features/eat-smart-healthier-brain