Simple Health Cures

    You have enough on this holiday season to have to put anything else on your plate so then why do you keep putting more stuff on your plate literally? It’s so easy to get stressed out and over whelmed this time of year. The holidays are supposed to be all about cheer, and giving and love so then why do they feel like stress, and anxiety, and…

Let me make this easy on you. You know that you should be eating healthy, and you know that healthy eating will make you feel better. You just don’t know how to do it especially this time of year when there aren’t a lot of healthy options to choose from.

Well, here are 10 simple food substitutions that you can make this Holidays season, to help you feel better about the food you are eating and the way you are treating your body. After all, why wait until January 1st to start your annual ” get healthy” kick?

1. Almond milk ( rice or soy milk can work too): Almond milk has a creamy texture and a very neutral taste ( just make sure you buy the Unsweetened). Ift has less calories than fat-free milk and is much easier on your digestive system. Plus, it had additional nutrients that you just won’t find in cow’s milk.

2. Yogurt ( Organic): Use yogurt instead of cream in recipes. It will thicken them up without adding all the fat and calories. Greek yogurt works great as it is a bit thicker than regular yogurt, but either can work.

3. Stevia: This is the greatest substitute for sugar. A little goes a very long way. It is calories free and is 100% natural ( unlike all the other sugar substitutes out there). Just make sure you adjust the wet-ingredients in a recipe if you are replacing it with sugar because the ratio will be off.

4. Whole-wheat flour: Substitute for white-flour in recipes, or ask for whole-wheat pastas, breads etc, when ordering out.White flour is white because they bleach it and you now that can’t be good for you!

5. Brown rice: Just like white-flour, white-rice is refined to get it down to the white color, stripping away most of the nutrients. Brown rice has a better texture anyway, so eat up.

6. Coconut oil ( organic, un-refined): Use this in place of butter. It has the same consistency as butter does ( hard when cold, liquid when warm), and can be substituted ounce in recipes. And while it is still a saturated fat, your body processes it differently than butter, and it can actually help speed up your metabolism. I will warn you that it does have a slight taste to it ( which I happen to love, especially on fish and in baked goods).

7. Raw cocoas: Unlike “chocolate” which is full of added sugars and fats, raw cocoa is truly good for you. It is full of antioxidants and has a very deep, rich flavor. A little goes a long way.

8 Sweet potatoes: Known as a Holiday treat already ( because of the loads of sugar and butter that is usually added to them), sweet potatoes have a surprising amount of good for you qualities. Substitute them for white potatoes ( baked, in casseroles stc,) and enjoy the added vitamins. Please, forego the butter and sugar though.

9. Home-made Spiced Nuts: Who doesn’t love spices Nuts over the Holidays? But why but them with all the extra sugar and oil, when you can just as easily throw some raw nuts on a cookie sheet, coat them with a little bit of Grade B maple syrup, a pinch of salt, and toss them in the oven on 425 degrees for 10-12 minutes?

10. Tarts vs. Pies: The Holidays are all about sweet indulgences, so I don’t want to take those away from you. However, eating a tart will usually save you a vast amount of calories, sugar, and often belly-ache. Moreover, if you skip the crust altogether, you will be doing yourself even more of a favor.

See, not too bad, right? Just making a few simple substitutions will make a vast difference in how you feel during, and after this holiday season.

    Blueberries owe their deep, blue color to a class of phytochemicals called anthocyanins. Like lycopene, anthocyanins have potent antioxidants power, but they are also true workhorses when it comes to fighting inflammation. Science is now telling us that excessive inflammation plays a major role in the development of a board range of diseases, including heart attacks, some cancers, Alzheimer’s, autoimmune disease, and allergic conditions. When you regularly consume blueberries, along with other anthocyanins rich foods, like cherries, blackberries, and raspberries, you are infusing your body with a forceful weapon against some of the most common and deadliest illnesses known to man.

Broccoli is teaming witj sulforaphane, one of the most powerful known anti-cancer phytochemicals. Like lycopene and anthocyanins, this phytochemicals star is also a potent antioxidants. Its special anti-cancer powers, though, are largely due to its ability to boost the body’s detoxifying enzymes systems. Fortunately, our systems possess a remarkable class of chemicals called phase 2 enzymes. Phrase 2 enzymes rid the body of carcinogens and other toxic agents. This innate system is one of the body’s primary defenses against carcinogens, and it protects us from many forms of cancer to include those of the breast, lung, and colon. Eating your broccoli, along with its cruciferous cousins, cabbage, kale, cauliflower, Brussels sprouts, and collards all of which contains similar phytochemicals will send your detoxifying, cancer-protective enzyme systems into overdrive.

Nature’s storehouse is filled with delicious fruits and vegetables of almost every color and texture. From the deep blue- purple of blueberries, to blackberries, to the bright orange-yellow of tangerines and bell peppers, the more colorful the food, the more packed with nutrients it is. Eat from the entire spectrum to take advantage of the ten of thousands of beneficial compounds these foods offer. When it comes to phytochemicals, you want the entire army, not just a lone soldier. Have a little bit of every color, blue, red, green and yellow each day and every day. Remember, color means health: the deeper and richer the color, the more phytochemicals, vitamins and minerals present in the food.

   Our bodies are built from the foods we eat, the water we drink, and the air we breathe. Imagine your body as fire. It is mainly built from proteins ( in muscle, cells, hormones and enzymes), fats ( in and outside cells) , minerals ( ( in bones and teeth), and small amounts of carbohydrates ( in cells and in the “glue” of the cell). The fuels for your body fire in carbohydrates fats, and proteins. The kindling is essential fatty acids and iodine. Vitamins are the catalysts. They keep the fire burning effectively. The sparks that escape the fire, free radicals, need to be kept under control by antioxidants. The best fuel for your body is natural foods: raw, fresh fruits and vegetables: sprouted foods: moderate amounts of whole grains and legumes: yogurt: raw nuts and seeds: eggs, milk and oils: preferably, all organic. Eating natural foods and regular movement will ward off most health issues and disease. Eating unnatural foods will cause constipation and other digestive problems. Constipation is a major cause of disease. Food matter held in the bowel for too long will accumulate toxins which are then absorbed through the bowel wall into the blood stream and lymphatic system. This created a toxic body which leads to all kind of health issues.

   Q: Why don’t doctors talk more about nutrition if it is so important?

A. There is little or nutritional education in medical training. There are several reasons for this. First of all, the health care reimbursement system does not cover nutritional counseling: the medical field is largely supported by pharmaceutical companies, again, of which nutrition and preventative measures do not support drug companies, they are seen as direct competition and opponents. So until the government views nutrition and preventative measures as an important part of our health care system, we must be responsible for our own health by reading and studying on our own. The irony is, if the government supported natural health measures, the cost of our health care would go our own. The irony is, if the government supported natural health measures, the cost of our health care would go down dramatically, our quality of life would go up significantly and the economy would respond in kind.

    Q. Aren’t  my health issues are inherited and therefore I can’t do anything about them?

A. It is true that you may be “prone” or “predisposed” to a certain illness or ailment, but the real truth is that you have more control over your health than any other thing. It is known that the environment ( which also includes the way we feed out body) plays a much bigger part in our health than our genes. If we get the proper “fuel” for our body we won’t lose out hair and we have a MUCH lesser chance of getting cancer. Everyone has different nutritional  needs, based on their genetics. This is where personal responsible comes in, we need to read, study and live health!

   Q. Doesn’t stress play the biggest role in my health?

A. Only when stress becomes distress, a negative factor in our life, does it affect our overall health. Everyone is confronted with stress. A kiss causes stress. Exercise causes stress. The plan is not to avoid stress, but to supply the proper tools for our body to handle stress. Stress is particularly hard on our adrenal glands. The adrenal glands produce the hormones designed to deal with stress. If we do not feed our adrenal glands with nutrition they need to  adrenal glands the nutrition they need to properly respond to stress, they fatigue, build up scar tissue and finally wither. This is when stress can no longer be handled properly by the body and we respond with sickness and disease.

   Q. Why do I have to take supplements if I am eating Properly?

A. Unless you are eating perfectly organic and home food grown in fertile soil, drinking pure water and breathing perfectly clean air, you are not getting all the nutrients your body needs for optimal health and a body that fights disease most effectively. Most food we eat has lost a large portion of their nutrients during processing, packaging and shipping. Also. it is now recognized by top nutritionist that the RDA for vitamins and minerals are generally fat too low.

   Learning to live with and maintaining a healthy lifestyle is a subject we have all been bombarded with over the years. A healthy lifestyle is a result of a balanced lifestyle. For you to achieve and maintain a healthy balance there has to be a combination of a sensible diet and exercise. Physical activity isn’t only for maintaining a healthy weight weight but it is great for prevention and reduction of stress.

   I dislike using the  word diet because for a long the word DIET to me meant that I couldn’t have the treats that I wanted and it meant depriving myself of them. But the word diet in this context means balance, your diet is what you eat not how you eat. Most people hate the idea of exercise, but you don’t have to relate exercise with sweat and jog pants. Simple thing like, when you go to the grocery store or shopping, park in a space farthest from the door. Take a few trips around the stores. You don’t have to exert yourself in order to do exercise.

    Also a healthy lifestyle requires a sensible diet. Eating three moderate meals or five small meals a day help fuel your body and mind and will maintain an even blood sugar. Your diet should consist of vegetables, fruits and protein, dairy products, carbohydrates and fats. Protein such as lean meats. Fruits and vegetables should make up the majority of your diet. These provides a balance of minerals and vitamins. Carbs should be kept to a few portions a day. Whole grains provide more nutrients and vitamin and are released at a slower rate, this helps the reduce in sugar spikes. Fats are needed for the body. These provide fatty acids, such as canola oil, nuts, olive oil. You can still have your treats in moderation of course as like everything else, “too much of everything is bad for you” and all that.!!!

   It is very important for a diabetic person to have some basic understanding about foods for diabetics. There are foods that contradict with diabetes and can make you extremely sick and at the same time, there are foods that you should include in your diet that helps you in keeping your blood sugars level under control. This article will help you in getting basic understanding about  what foods you should avoid and what you should include in your diet for diabetes.

   First, we will discuss about the things that should be avoided with diabetics. It is important for a diabetic person to control his carbohydrate intake. The things that should be avoided include white bread, sweets, honey, corn syrup, white rice and food items that contain glucose, fructose or sucrose.

   Foods that are high in fats or sodium should also be avoided. It is always better to have such items in minimum possible quantities if you cannot avoid them totally. You should also limit your alcohol intake. It can aggravate your risk of getting affected with heart problems and may damage your liver.

   Lists of foods for diabetics:

   1. You must include such starch in your diet. Although white bread is not good for diabetics, still you should include enough starch in your diet. This should come from vegetables, pasta, cereals, breads and grains.

   2. Vegetables are very important part of all types of diets. These are great source of minerals, fiber and vitamins. Vegetables that are good for diabetics are spinach, cabbage, broccoli, carrots, green beans, peppers and tomatoes.

   3. Fruits are also important part of diabetic diet. They provide vitamins, minerals, and fiber. They are good source of carbohydrates as well. However, they should be taken in moderation. You can have your choice of fruits based on calorie count. You can include two or four servings of fruits like bananas, grapefruit. raisins, oranges, apples, mango etc.

   4. Milk is also very important for diabetics. It is the source of several important elements for the body. Diabetics should take low fat milk or yogurt made up of low fat milk.

   5. Meats are though necessary but diabetics should eat them in moderation. Meat substitutes should also be taken in moderation. This include all types of poultry and red meat. It also includes peanut, tofu, cottage cheese, cheese, fish and eggs.

   Knowing about the foods for diabetics is the best way to fight with this disease. It helps in keeping blood sugar level under control, lose body weight and in maintaining healthier life style.

   Even at a tender age, we have all been told how healthy vegetables are and that these should be on top of our food pyramid. However, the sad reality is that many adults still prefer to be carnivorous instead of becoming vegans. Below you will find very convincing reasons why you should have a vegan diet.

   Eat Less Chemicals:

   Eating vegetables means lesser chemicals in your body. Animals eat a lot of chemicals in the farm of feeds. Vegetables, on the other hand, dissolve these chemicals in the soil. In every bite you take of pork, beef, or chicken, you are absorbing cancer- causing chemicals. According to studies, people get contaminated of radiation because of the food they eat, not because they came in contact with radioactive materials. Industrial pollutants are stored in animal fat and if ingested, they are also very likely to accumulate in the human body and result to diseases.

   Reduce Cancer:

   Studies show that people who eat meat 54% more chances of getting cancer than vegetarians. In some cases, meat-eaters have 88% of getting colon cancer because of the contaminants that meats have. In addition, meat-eaters can increase their chances of getting bladder cancer than vegetarians.

   Eat More Minerals;

   Vegetables and other organic foods contain many minerals that meat cannot provide. Broccoli, for example, have more calcium than milk. In addition, many minerals found in vegetables are a lot easier for the human body to absorb.

   Save Money:

   Meat is expensive because it takes more effort to cause animals than to plant vegetables. Animal farmers have to buy shots and medications plus feed and more. Vegetables, on the hand, only need soil, water, and a few pesticides. This is why eating meat costs more and it is not economically healthy. Eating vegetables will save you thousands of dollars annually and will make you healthier, thus preventing diseases and hospital bills.

   Avoid Toxic Organisms:

   Viruses and other toxic microscopic organisms live and stay in animal meat even if it has been butchered. These organisms can possess powerful toxins which, when ingested, can cause paralysis and poisoning. In 2001 alone, a microorganism called pesticide killed thousands of fish in the sea. As a result, the humans who ate the fish got terribly sick.

   Do Not Support Inhumanity:

   Animals are treated poorly most of the time just to sustain humans craving for meat. Cows are chained and not allowed to move so their muscles stay soft. Turkeys and pigs are stuffed and forced to eat that they can hardly carry their own weight, many can barely stand.

   Improve Nutrition:

   Meats are limited nutritional valve. For example, meat is rich in protein but lacks other substances like manganese, potassium and other essential amino-acids. Vegetables have a complete concoction of these elements, all of which are necessary for the body to be healthy. Meats are highly saturated in cholesterol and unhealthy fat but vegetables are rich in  good fat. This is why, nowadays, many companies make cooking oil out of vegetables. Meats also form acid in the body, which is bad because the body needs to be alkalized. Meats do not have fiber, too unlike vegetables.

   Fish oil has been taken as a natural supplement for a number of years. The capsule form of the supplement has made it easier to swallow the otherwise strong smelling and tasting product. It has the omega 3 fatty acids which makes it healthy for you. There is also vitamin D present in fish oil and is again one of the vitamins that the body must get. Children are regularly given fish oil supplements.

 Now there is evidence to suggest that diabetics may also benefit from this supplement. One of the symptoms associated with type 2 diabetes is high levels of triglycerides in the blood which makes the person more prone to heart disease. While the benefits of using fish oil in your diet is also associated with lowering the levels of triglycerides in the blood.

   So it would follow that having fish oil supplements would be good for those suffering from diabetes. So what is the amount of fish oil that you must consume in a day to maximize the heart health? The benefits to the cardiac system need a person to consume 250 milligrams of fish oil each day.

   Doesn’t sound like very much but it will make a difference to eat that much fish oil daily. This is easy to do with a single three ounce serving of a fatty fish. This means you can eat a three ounce fillet of salmon or mackerel and your fish oil needs for the day are met. Again while it is easier to pop the pill it would be better if you can eat fresh fish and get the fish oil from it directly.

   Magnesium is a mineral which is needed by the human body to function properly. It is one of the many such trace elements that the person is expected to get from his daily food. The recommended daily allowance of Magnesium is between 350 to 400 milligrams in a day. It may seem like a ridiculously small amount for the adult body which weights at least 70 kg in most cases. But without this minimal Magnesium amount in your diet you can trigger 22 known conditions which are caused due to Magnesium Deficiency!

   The symptoms of magnesium deficiency tend to include agitation and anxiety, restless leg syndrome, sleep disorders, irritability, vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm, hyperventilation, and insomnia. And this is in a normal healthy person, so imagine what such a deficiency can do to a person who is already suffering from diabetes. The lack of Magnesium causes the nerves to malfunction and then the nerve cells can not transmit messages to the brain and become excitable. This causes the person to become highly sensitive and nervous.

   In a person suffering from diabetes and peripheral neuropathy, magnesium can act like a natural tranquilizer. This is why a person with diabetes cannot afford to be deficient in the mineral. So Magnesium needs to be included in your diet. Now the trouble is getting the right amount through your diet is not always possible. For this reason most people turn to supplements that contain Magnesium. The supplements can come in form of magnesium oxide, magnesium citrate, magnesium tau rate, and even as magnesium oil.

   Now what does fish oil and magnesium they do wonders for our health. And even naturally help people with diabetes. This are thought of as a wonder miracle.

   Whenever we eat, we sometimes forget if what we are eating can provide us the optimum health that we all are aiming for. Many people do not realize that there are foods that have high amounts of antioxidants, vitamins, and minerals that can help our bodies eliminate toxins and boost health, specifically the immune system. There are even foods that are proven to prevent cancer and these the very same foods that we should be taking in large amounts regularly. Read below and find out what these foods are. Eat them in regularly and you will be amazed at how healthy you will feel.

   Bananas, This tropical fruit is one that is available all year round so finding I should not be a problem. A banana is rich in protein and fiber and this means that it is a good substitute for meat. Many people think that the best source of protein is meat or eggs but banana is also a great source without having to worry about cholesterol. It has high potassium content that acts as an antibiotic and the fiber is an essential component of digestion.

   Spinach, Well, you will not instantly develop muscle like Popeye but you will definitely have a better and stronger immune system. Considered as a cleansing agent, the spinach has high calcium content that is also good for the bones. It makes your gums stronger and supplies your blood with iron, making your blood more immune to radicals and prevents infections from bacteria and viruses that infiltrate the blood.

   Potatoes, Mashed or boiled, potatoes are great sources of antioxidants. A potato is also a good source of estrogen’s and it is a highly recommended food for those who have hormone problems, especially those who are having PMS.  Potatoes are proven to prevent heart diseases, cancer, and improve blood circulation, thus preventing stroke. It is also high in vitamin E so it means I can do wonders for your skin. Its high content of potassium, calcium, and magnesium makes the bones, teeth, and gums stronger.

    Yogurt, is made of live bacteria. And yes, these are good bacteria that the body should have to fight the bad bacteria. Only buy the classic yogurt, not the sweetened yogurt, because sweetened yogurt is full of sugar and you do not really want that. The natural contains high amounts of protein and calcium so you can expect to fuel your body’s need for energy and at the same time strengthen your bones and teeth.

   Apples, True enough, apples can keep the doctor at bay or away. Available the entire year, apples are packed with vitamins and antioxidants that will ward of cancer cells. These antioxidants prevent free radicals from destroying the body’s healthy cells. Apples also have high mineral content that protect ad strengthen the body immune system. They are known to reduce inflammation because they have antibiotic properties and they are also proven to be effective in reducing the body cholesterol: levels in the blood.

   There is a lot of focus on eating a balanced diet when you are suffering from diabetes. This is to ensure that your body gets all the nutrition that it needs and does not suffer from unnecessary deficiencies. The deficiency of a single vitamin or mineral can cause exaggerated symptoms in a person with diabetes. That is why it is essential to look after your diet to ensure that you get the recommended daily allowance or RDA of all the minerals and vitamins.

   The diet that you eat may sometimes not be enough to provide all the vitamins that you need, at least not in the quantity of the RDA that you need. After all how much vegetables and fruits can you eat in a single day? So a number of people take vitamin supplements. These could be in the form of tablets or juices or even monthly injections. It is an alternative to the natural vitamins found in food and supplements to the food that you consume.

   However the man made vitamins that you get are not as easily absorbed by the human body. They are artificial compounds and take a long while to be digested. Some of them may not be fully absorbed by the body and become toxic. That is why it is always preferable to get your vitamins and minerals the natural way by eating a lot of fresh fruits and vegetables.

   Vegetables packed with powerhouse of nutrients. Eat four to five serving a day. Have 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.

   Fruits has the same advantages as vegetables, fruit is brimming with nutrients you need, it’s low if fat, high in fiber. Eat three or four serving a day. One serving is one whole fruit, 1/2 cup cooked or canned fruit or 1 cup raw fruit.

   Beans are just about the best source of dietary fiber. This is as powerful that it can even lower your overall blood sugar levels.

   Cereal the right breakfast cereal is your absolute best opportunity to pack pore fiber into your day. Kashi Go Lean Crunch (10 grams), Raisin Bran (8 gram), Gneral Mills Multi-Bran Chex (8 grams), Post Wheat N Bran Spoon Size (8 grams), Kellogg’s All Bran (14 gram), Now you need aleast 10 grams fiber a day. You can put fruit in  your cereal and there is one serving of fruit.

   Fish is a good source of protein. People with diabetes offen have high Triglycerides and low level of HDL the good cholesterol. A excellent source of omega-3 are Salmon, Mackerel and Tuna.

   Poultry Breast, chicken Breast is a miracle food. It’s low in saturated fat, which raise “bad” cholesterol and may increase insulin resistence, making blood sugar control more difficult.

   Nuts they’re loaded with good fats that fight heart disease. These fats have been shown to help reduce insulin resistance and make blood sugar easier to control. don’t forget that they’re high in calories.

   Olive Oil it has been shown to help keep blood sugars steady by reducing insulin resistence.

   Yogurt is rich in protein and another weight loss powerhouse, caluim. Yogurt have been proved to help with weight loss and you are less likely to became insulin resistent.

   Cinnamon is Amzing! Just by sprinkling cinnamon on your foods, lower your blood sugar. he components in cinnamon help the body use insulin more efficiently, just 1/2 teaspoon a day can significantly lower blood sugar level.