Could Nuts Lower Disease Risks?

 Harvard University did a study not very long ago to find out whether or not consuming nuts  could help prevent heart disease, and cancer.

The study reviewed about 90,000 or more participants. These researchers were very analytic on the amount of nuts they consumed and how often they consumed them.

To my understanding, the team noticed that those who ate nuts on a daily basis were healthier overall, with much  lower rates of obesity, lower cholesterol, lower blood sugar, and much smaller waists. Here are a few  benefits associated with adding nuts to your diet:

· Brain function: The vitamins and minerals found in nuts improve blood flow to the brain to help with cognitive tests.

· Heart health: Nuts contain monounsaturated and polyunsaturated fats, which lower bad cholesterol and raise good cholesterol.

· Weight: Nuts contain high protein and fiber that fill you up and keep you feeling full for a longer period of time.

· Diabetes: Nuts have a low glycemic index, and their protein and fiber help prevent spikes in blood sugar.

· Cancer: Nuts are high in folate, niacin, vitamin E, potassium, and calcium. These vitamins and nutrients help fight inflammation, which is the leading cause for several chronic illnesses.

The researchers assessed however, that  because nuts are high in calories, you must eat them in proportions (an ounce per day).  Also, here are some of the recommended ways to consume nuts:

1. Replace tortilla chips with 28 peanuts

2. Replace potato chips with 48 pistachios

3. 24 almonds mixed with one-quarter of a cup of dried fruit

4. Toss 20 hazelnuts (toasted) with vegetables (broccoli or green beans)

If you are thinking of ways to  lower your risk for heart disease or cancer and other potential  illnesses, you should try adding nuts to your daily diet.

Have a great day and stay healthy.

A Healthy Holiday Breakfast

Potato Cakes With Apple Sauce.

Here is another warm, tasty and healthy breakfast idea you can try during the holidays. You will need:

A few akane diced apples 4-6 may be enough depending on your needs, 1/4 cup of honey, cinnamon sticks, cinnamon powder, 4 peeled and grated potatoes, 2 whipped eggs, 3 ounces of butter, salt, black pepper and a 1/4 cup of cream or milk.

Method:  bring a cup of water to boil with a half cinnamon stick and honey, add diced apples and let simmer on medium heat for your apple sauce.

Ring excess juice from grated potatoes in a clean towel and place in bowl, pour in whipped eggs and milk, add salt and pepper then stir a little.

Heat frying pan with butter and with a table-spoon, drop in small portions and let cakes fried to golden brown on each side.

After apple sauce is simmered to preferred consistency, add a dash of cinnamon powder, turn over and replace lid and let cool. Now you can place your potato cakes on plate with a little of your apple sauce on it and enjoy. Mmmmmmmmmmm delicious!

Have a great day.

A Healthy Breakfast

Sometimes it can be a bit difficult to stir-up a healthy breakfast that is quick and satisfying. So, here is a very easy and satisfying recipe you can try especially during this holiday season to avoid excessive cravings and or guilty feelings to enjoy your meals.  You will need:

Matzo crackers, eggs, tomatoes, milk, salt, pepper, butter and green onions.

Break up crackers in small pieces in a dish, add a little milk, 2 whipped eggs, black pepper, half teaspoon of salt, 1 diced tomato, and chopped green onions, then mixed together.

Heat frying pan on medium heat, place an once or two of butter, allow to melt then pour your mixture in. Spread mixture evenly in pan then turn when golden brown on each side and you are done. Put on plate and enjoy, very easy and tasty.

Have a great day.

What Happen While We Eat And After?

Unfortunately, a lot of individuals do not understand the digestion processes of the food they eat and that it contains the nutrients that serve as building blocks, and provide energy and nourishment throughout their bodies. Hence, very little thought is given to what is being consumed on a daily basis. This blog is served to shed some light on any misunderstanding you might have with the processes.

In food, nutrients are contained in large molecules that are chemically and physically bound together. Digestion is the process of breaking down these tightly bound molecules into individual nutrients that can be taken into your body and used to support its functions. Simply defined, digestion is cutting things down to a size in which they can be absorbed into your body.

Digestion occurs in the gastrointestinal tract—the 20 to 30 foot long tube extending from your mouth to your anus. Whatever you eat flows through this system, but until it is absorbed through the intestinal tract, the nutrients in food are physically outside of your body.

This is because the gastrointestinal tract functions like an internal skin and provides a barrier between whatever you ingest from the outside (external) world and your internal bloodstream and cells. Part of the digestion process, then, is the selective transport of nutrients through the cell wall that lines your intestinal tract.

Once transported across the intestinal barrier to the inside of your body, these nutrients can enter your bloodstream and circulate to all of your tissues to maintain organ function, support your need for energy, and provide for growth and repair of new cells and tissues.

To be cont'd.

Have a great day.

(2)

While digestion can be simply defined, its mechanics are quite complex. This is because your food contains so many different sizes, shapes, and types of individual molecules, all tightly entwined, and because each of these types of molecules is chemically distinct. 

Digestion uses both mechanical processes, such as chewing and grinding, which help separate the different types of molecules, as well as chemical processes, in the form of enzymes that can cut the bonds within the molecules, to release small nutrients into your system. 

An analogy is two or more necklace chains of different types twisted, knotted, and interlocked together. Digestion would be the process of untwisting and separating the chains, usually requiring cutting them in a couple of places, and then pulling them apart and further cutting each of them into many smaller pieces, so they can become building blocks for other necklace chains.

Enjoy your day. 

Baby Boomer's Health

One of the things that i think worries baby boomers most is to improve their health. They have goals to lose weight, increase muscle mass, change their bodies, or just be healthier in general. Very little of them, however, have a concept of where to start.

In fact, i think the first place to start is to assess the nutrients you put in your body. This will directly impact the health results expectations. Besides, keep in mind that simply exercising a few times a week won't make any significant change unless it's being fueled with quality nutrition and supplementation.

It is a fact that you can't be healthy if you don't have the right things inside you: vitamins, minerals, antioxidants, healthy fats, and lean protein. These are the building blocks for a healthy diet, healthy life, and an exercise program that delivers optimal results.

As baby boomers, supplementation could be critical because it's almost impossible for people to get sufficient amounts of greens, vitamins, and minerals in their regular diet. Based on professional opinion, greens and antioxidant supplementation are ideal and easy, allowing users to get their required daily intake in one scoop. Mixing it with lean protein in the morning provides for a quick, nutritious breakfast that promotes health, regularity, and will set you on the right path to a better life. Taking an omega-3 fish oil supplement and multivitamin is also important to make sure you get what you need to improve the functioning of your body.

All of these things work together to create an optimal environment for your body to work efficiently. These nutrients remove waste from your cells, protect them from infection, and work to clean out your system by improving nutrient absorption and functionality.

It's also important to remember that if you're on a new exercise program or have just begun to improve your diet, it might take some time for your body to react. Some benefits may be more immediate-like regularity but many will take time as they begin to get to work and fix any existing problems.

 Hopefully, before too long however, you'll begin to notice results. And you'll likely feel better, healthier and truly begin to experience the results of your exercise. Good health to you all.

Have a great day.

Ever Tried The Nordic Diet?

The  Nordic diet consists of oily fish (herring, salmon), grape seed oil, blueberries, blackberries, raspberries, venison (deer) meat instead of beef, cabbage, and Brussels sprouts.

One study analyzed the different health benefits that consuming the Nordic diet brings. They noticed that switching to grape seed oil is an essential part of the diet because it is rich in omega-3 fats (reduces inflammation). They also found that the berries are packed with vitamins and antioxidants that help with anti-ageing. In addition, the researchers found that venison meat is a very good source for iron and provides long-lasting energy. Lastly, the team found that those who followed the diet lost significantly more weight compared to those who did not follow the diet.

According to dietitian, Geraldine Georgeou:

“The easiest way to reap benefits of the Nordic diet is by replacing wheat with rye as it is packed with slow-digesting fibre and prevents sharp rises in blood sugar that create food cravings.”

If you are interested in receiving some of these great health benefits, you might want to consider following the Nordic diet it's quite possible you'll enjoy it.

Have a good day.