Monthly Archives: June 2016

Activity makes you feel great!

Physical activity is one of the four aspects of lifestyle, which have a major influence
on our health and well being. The other three are: nutrition, stress, and synthetic chemicals.
Nevertheless, half the Australian population doesn’t have adequate exercise and one in eight adult is totally sedentary.

Being fit does wonders for the working of our bodies and minds, for our attitudes and moods and for the prevention of degenerative diseases and early aging.
The evidence for benefits in relation to heart disease, stroke and high blood pressure are
overwhelming. More recent evidence confirms that there are benefits also for the prevention of adult-onset diabetes, osteoporosis, colon cancer, anxiety and depression.

In contrast to these benefits, sedentary living may be responsible for as much as one-third
of the fatal cases of heart disease, colon cancer and diabetes.

When we analyze the large number of benefits which are responsible for being fit, it’s easy
to get motivated to get started with activity, or to keep it up, whatever the case may be.

We have to keep in mind that it is important for any physical activity that it should be
enjoyable, otherwise there is a big change that we discontinue sooner or later.
It is important to think of fitness as part of normal health and part of our normal life,
not just an eccentric hobby. It may surprise you that only a small amount of regular
physical activity can make the difference between a body which is sluggish, lethargic,
lacks tone and is overweight and one which is energetic, fit, trim and good looking.

Walking is the best exercise you can have, because it’s natural.
Good long brisk walks give a lot of benefits- the whole body begins to respond.
You breath properly, your circulation and heart benefits, and it’s good for the mind
and positive thinking.

It’s only in recent years that fitness gurus have recognized the supremacy of brisk walking.
In contrary to jogging, brisk walking provides a lot of benefits without any problems.
Walking is almost as important as the right food.  You need to eat properly and exercise
properly, the two together gives you the best results.

The internal organs of the body need tone and for this most of them depend almost entirely on physical activity. As we breathe deeply, the diafragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver.
The stretching and relaxing of the intestines is vital in preventing that widespread form of
‘self poisoning’ : constipation. Exercise does keep you regular!

The heart is a much more powerful and efficient organ than is commonly thought and
is capable of meeting all the emergencies of life. The fear that exercise will damage a
healthy heart appears to be entirely wrong. Muscle fatigue occurs long before heart strain.

In preventing heart disease and stroke, regular physical activity is a major factor in raising
the beneficial HDL form of blood cholesterol, while leaving the level of harmful LDL
cholesterol unchanged. As far as fat is concerned, studies have shown that even a high-fat
diet coupled with exercise is safer than a low fat diet with no activity at all.

At its peak during intense activity, a healthy heart might level off at a pulse of 190
or less without strain, whereas in an unfit person the heart might be pushed to 220 or more, which is dangerously high.

The fitter you are, the slower will be your resting pulse rate.
The typical rate at rest is about 72 beats per minute, but for a fit person,
this may fall to 65, 55 or even 45, if you are very fit.

The brain works at a great rate, for which it needs abundant nutrients and oxygen.
Without oxygen we become tired and yawn. Increased circulation clears the brain and
sharpens the senses.

Because the nervous system also steps up its rate of functioning, repetitive exercise makes
nerve control more efficient and more automatic. The more efficiently we walk or run,
the less energy is needed.

Active muscles receive increased nerve impulses, blood supply and greater nutrition.
Development of the whole area takes place. Even the bones that are involved become
tougher, denser and less liable to breakage.

Some people will tell us – possibly to try to convince us or themselves that exercise
is unnatural or unnecessary – that they don’t care for big, bulky muscles.
Women sometimes believe that exercise will make them over-muscled and unfeminine.
While it is true that exercise can be used to build big bulging muscles, the amount of
exercise required for body building as far more than for normal fitness.

The physical beauty of a man or a woman is due largely to the quality and shapeliness
of the muscles. Properly developed muscles which in repose do not  bulge, but are
smooth in contour and firm in appearance, giving a pleasing and attractive outline,
which was obviously part of nature’s plan!
Only fitness and good health can achieve and maintain the body beautiful!

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Facts about Fat Storage

The industry around weight loss is well aware of the fact that low-calorie diets cause fast loss of muscle and fat. For this reason, the market is saturated with fiber bars, liquid meals and light weight cereals.

We live in a society of instant coffee,….. while-you-wait, etc.
Fast results are essential for continuous sales results.
The average consumer is not aware of the fact, that when they are losing fat, they lose muscle also.

Nutrition scientists have known for many years that reducing calories to 800 – 1200 per day, which is below the essential energy requirement of the body to maintain vital functions, causes you to cannibalize your own muscles for fuel.
On these diets, muscle provides up to 45% of the energy deficit. If the deficit in essential energy requirement is 500 calories per day, then up to 225 calories will come from muscle breakdown. n only four weeks on such a diet, you can lose 1.5 kg of vital muscle. In your muscles is all your energy created by burning of fats, carbohydrates and proteins in the mitochondria of each and every cell.

Even an ounce of muscle lost, lowers basic metabolic rate of fuel consumption and reduces your ability to burn body fat. So all diets that are below the essential energy requirement of your body are a guaranteed recipe for failure.

Besides the fact of losing muscle,which is your body’s engine, the weight loss ndustry
also know that fast fat loss guaranties regain of fat. The physiology behind it has been known for decades.

Fast fat loss alerts the potent defenses of the body of its energy reserve.
The quantity and activity of the lipoprotein lipase enzyme increases immediately, which is the body’s main mechanism that collect digested fat from the bloodstream and stuff it into fat cells.
Lipoprotein lipase get hold of every fat molecule and even disable your body to use it for energy.In order to make up the deficit, you have to burn more muscle.

However, as muscle is your basic structure, it is harder for your body to burn it than fat.
As a result, your metabolism slows down, which reduces your ability to burn fat.
Toxic wastes build-up as a result of burning proteins. This can make you sick and cranky.

This activity does not help you to control your appetite, which becomes more ravenous.
It gets even worse. If you can’t resist the inconvenience any longer and succumb to
real food, the lipoprotein lipase has become so efficient, that you regain seven weeks painful fat loss in almost seven days.

But the biggest problem is that you don’t get any of the lost muscle back.
So the final result of the diet is that there is no change in body fat but a big loss in muscle.
This loss of part of your engine causes further fat gain as it reduces your ability to burn
the fat you have.

Overweight people using low-calorie diets lose so much muscle that they set their bodies up for permanent obesity, when they use them repeatedly.

Facts about Fats

Since March 1990 the US health authorities suggested that all Americans over the age of two should reduce their daily intake of saturated fats below the 10% of total calories and their total intake of fat below 30% of daily calories. These suggestions were first introduced in the 1960’s and were at that time a fair representation of the evidence that saturated fats and excessive total fats in the diet can be the cause of cardiovascular disease and certain cancers.

Nutrition science made mighty advances since the recommendations made their laborious way through the heavy committies of the US health authorities. The advice of the 1960’s is now obsolete.
We know now that if you follow current government advice on fat intake you are most likely going to DAMAGE YOUR BODY BEYOND REPAIR. That’s putting it heavy, but as you will see, the new evidence is without dispute.

Fat is your body’s major fuel and some people still think that you have to eat much of it in order to keep your energy level high. They got it wrong. A slim man of 85 kg who has only 10% body fat carries 7% of that fat as a fuel store. This fat store weight 5500 grams and holds 49,500 calories,at 9 calories per  gram, which is enough to run for a hundred miles.

In contrast to his fat store, his other major source of fuel,his 450 grams of glycogen, holds only 1800 calories, at 4 calories per gram. The limit on energy is always glycogen, because your muscles cannot function properly without a minimum level of glycogen.

So even a very slim person never runs out of fat. You need to eat very little in order to maintain a sufficient fat store. This means between 10% and 15% of daily calories should be sufficient.
If your body should ever need any extra, it can easily convert proteins and carbohydrates into fat.

Body fat is put on much easier by eating fat than by eating other food. The current government advice that it’s ok to eat 30% of daily calories in fat encourage you to eat a lot of it. The result is waddling before us. Four in every ten American adults are overweight and it’s getting worse every decade.

Overwhelming evidence shows that even moderate overweight is a direct cause of many diseases and the risk of disability and death is on the increase in almost all diseases.
It’s obvious that our health authorities with their current advice on fat intake are making you sick.

All fats are made of fatty acids, consisting of a fat part and an acid part. Their chemical make-up consists of a carbon chain made of carbon and hydrogen atoms.
The length of the carbon chain depends on the type of fat. Short-chain fats such as
butyric acid in butter have four carbons. Fish oils and the long-chain fats that comprise most of our brain, have 20 to 24 carbons.

Besides  the fat our body use for fuel, it requires many special fats. They function as part
of the cell membranes around every cell and as parts of your brain, inner ear, eyes, adrenal glands and sex organs.

Our body can make these special fats only if it gets the right raw materials from our diet, which are two essential fats our body can’t make: linoleic acid and alpha-linolic acid.
Both of which are long chain (18 carbons). For optimum health, these two fats have to be provided by our diet. The body can transform them in any other kind of fat it needs.

Unfortunately, essential fats are scarce in the average diet. The best source of linoleic and alpha-linolenic acids is flax or linseed oil. Other sources are: pumpkin seeds, walnuts, soybeans and canola oil. Dark green leaves  of leaf vegetables also contain small amounts.
Good but expensive oil sources used in supplements are blackcurrant seed oil, borage oil,evening primrose oil and fish oils.

The fat content of common seed oils is shown in the table. This table applies only to cold-pressed,unprocessed oils that have not been hydrogenated. As you will see, when even the best oils are processed into margarine and cooking oils,they lose their healthful attributes.

The percentage of fats in vegetable oils. The Good, the Bad and the Ugly.
—————————————————————————————————————————————————-
Polyunsaturated Fats           Mono-         Saturated
Linoleic   alpha-linolenic  Unsaturated        Fats
Acid          Acid             Fats
______________________________________________________________________________________

The Good Oils
——————————————————————————————————————————————————-
Flaxseed         15         54        22      9
Pumpkin seed     45         15        32      8
Soybean  42         11        32     15
Walnut  50          5        29     16
Canola  26          8        57      9
——————————————————————————————————————————————————-
Second Best
——————————————————————————————————————————————————–
Almond  17          –       68     15
Virgin Olive 12          –       72     16
Safflower  70          –        1     12
Sunflower  66          –       22     12
Corn  59                 25     16
Sesame  45          –       45     13
Rice Bran  35          –       45     17
——————————————————————————————————————————————————–
The Bad Oils
——————————————————————————————————————————————————–
Peanut  29         –        56     15
Cottonseed 48         –        28     24
(May contain toxins)
———————————————————————————————————————————————————
The Ugly Oils
———————————————————————————————————————————————————
Palm    9          –        44     48
Palm kernel    2          –        18     80
Coconut    4          –         8     88
These percentages  hold only for fresh unprocessed, cold-pressed oils that have not been hydragenated.
———————————————————————————————————————————————————-                     Saturated and Unsaturated Fats.

Saturated fats have all their carbon atoms ’saturated’ with hydrogen atoms. They have no empty hydrogen spaces to link up with the hydrogen of other molecules in your body.
As a result, they can only be used by your body for energy. Unsaturated fats have empty spaces where hydrogen atoms are missing. These spaces form special keys that can fit the locks of other molecules in your flesh.

Health authorities would have you believe that saturated fats come mainly from meats
and raise cholesterol levels and vegetable oils are unsaturated and keep  cholesterol down. They are wrong!

It’s true that meats, cheese, eggs and milk are high in saturated fats, but so are palm oil, palm kernel oil and especially coconut oil. Many foods are loaded with  saturated fats. They raise cholesterol and low density lipoproteins (LDLs) and damage your health
just as much as the greasiest fatback bacon.

Also contrary to government health recommendations, recent evidence shows that not all saturated fats are bad. Carefully controlled studies now indicate that medium chain triglycerides (MCT’s) which are saturated fats extracted from coconut oil, don’t raise cholesterol. Neither does the saturated fat stearic acid.

To make things worse, we know now that many of the so-called polyunsaturated fats approved by our health authorities, raise cholesterol over the moon because of what food processing has done to them. Remember, the good oils in the preceding table remain healthy  only if they are unprocessed. Have a look at what’s happening to them on the way from the field to your table.

Cis Versus Trans Fats.
Almost all natural fats exists in so called a cis configuration. That means the hydrogen atoms on the carbons are all on the same side of the molecule. Because of their light electrical charge, the hydrogen atoms repel each other and put bends in the carbon chain, like a series of overlapping horseshoes. These bends are the essential shape of the molecule, the key which fits the precise locks in your body that enable the special biological functions in your body to take place.

This essential cis configuration is destroyed by modern processing methods, like heating,hydrogenation, bleaching and deodorizing. These procedures are applied to almost all mass-produced fats and oils. They change the healthy cis configuration into an unhealthy trans configuration. Chemically, the hydrogen atoms become rotated so that they lie on opposite sides of the fat molecule. The molecule then straightens out and loses its key shape that links with your cells in order to perform the biological functions of fats.

Your body is very adaptable. Although the trans fats no longer fit its locks, it still has to try and use them for the essential functions of fats. In cell membranes for example, trans fats cause the membranes to leak, thereby disrupting cellular metabolism and permitting toxic substances to enter the cell. We know now that trans fats incorporated into cells membranes cause abnormal cell functions that is implicated in both cardiovascular diseases and cancers.

Recent studies published in the New England Journal of Medicine also show direct disease
effects. Young, healthy males show elevated cholesterol levels and elevated low density
lipoproteins (LDLs) , if placed on a high trans fat diet for only three weeks.
These elevations in cholesterol and LDLs are as high as those reached by feeding subjects
a diet high in saturated fats from palm and palm kernel oils.

Identifying Trans Fats
All process oils contain trans fats. The more solid the oil, the higher the trans fat level.
Liquid vegetable oils contain up to 6% trans fats and margarine and shortening
up to 58%.
You can identify trans fats in other foods by looking for the words “hydrogenated” or partially hydrogenated in the ingredients list. You will find these words on the labels of many breads, candies,baked goods, chocolate, frozen dinners and processed meat products. If you want the best of health, don’t eat them.

The whole of Europe has had mandates against trans fats for some years.
Many  European foods now state specifically on the labels that they are made with cis fats, the healthy kind, even margarine. Buy and use only the good oils. Especially buy and use organic flax oil, it will go a long way to protect your health.

Smart Fats.
There are other important health reasons for using organic flax oil as a regular part of your nutrition. To understand them you have to know a little about what your body does with the two essential fats: linoleic acid and alpha-linolenic acid. Along the way I will show you why the two fish oils, eicosapentanic acid (EPA) and docosahexanoic (DHA) are such powerful protection against disease. It is vital to know about these essential fats if you want to protect your health.

The next figure shows the sequence of special fats that your body makes from dietary essential fats. As you can see, lnoleic acid from your diet is the start of the omega-6 sequence of fats.
Like all fats in biochemistry, it has a descriptive number, cis 18:2 omega-6.
Sounds complicated but it’s really quite simple. The number merely describes a series of bumps and hollows just like those on your car key.

Note first that the fats are in cis form. Biochemists know that only the cis form works in the human body. The first figure, in this case 18, represent the number of carbons that make up the length of the chain. The second figure, in this case 2, represent the number of hollows in the chain,that is, empty spaces for hydrogen atoms. These spaces create part of the key that fits the locks for specialized functions of fats in your body. The third figure, in this case 6,  refers to the number of carbons along the chain where the first empty space occurs. This position creates  the rest of the key.

Alpha-linolenic acid from your diet is 18:3 omega-3, the start of the omega-3 sequence of fats. Alpha-linolenic acid is converted by your body first into EPA, then into DHA. DHA is vital to health because most of your brain is made of it. A shortage of DHA  causes inevitable brain degeneration and is now believed by researchers to be one factor in America’s  current epidemic of Alzheimer disease.

EPA and DHA  are also the two omega-3 fats found in fish, especially oily fish like salmon,mackerel and sardines. If you eat these fish then you get your DHA preformed, saving your body a lot of work in making it. Now you know there’s some truth to the notion that fish is brain food.

OMEGA-3s FIGHT CANCER.
Omega-3 fatty acids produce vital chemical messengers in your body, called prostaglandins.
Studies have shown that some of these prostaglandins can kill breast, lung and prostate cancer cells stone dead. From this evidence, the Journal of the National Cancer Institute declared that omega-3 fats have “potential clinical usefulness” in cancer treatment.

This evidence is vital to your health because studies show that omega-6 fats, although they are essential for some functions, also produce inflammatory prostaglandins that promote cancer growth. Omega-3 fats keep this cancer effect of omega-6 fats under control.
For optimal resistance to cancer, you have to keep your intake of omega-3 fats dominant over omega-6.

Unfortunately, the American diet is very low in alpha-linolenic acid (omega-3), but high in linoleic acid (omega-6). Most vegetable oils have little or no omega-3 fats and a lot of omega-6 fats. The only common oil that contains a healthy balance is organic flaxseed.
That’s why it’s so important for good health.

The benefits of omega-3 fats don’t stop with cancer. The evidence is impressive that a high intake of omega-3 fats (about a tablespoon of organic flaxseed oil per day) goes a long way to inhibit cardiovascular disease, adult-onset diabetes and rheumatoid arthritis.
Include omega-3 in your nutrition every day!

For more articles about nutrition and weight management,visit:

Diet and Nutrition

Health & Nutrition # 72 by Nutrobalance

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Dr. Campbell’s recommendations for Dietary Guidelines

Submitted to the Dietary Guidelines Advisory Committee on April 30, 2015.

In 1980, the first report by the Dietary Guidelines (DG) Advisory Committee was authored by two friends of mine, the late Harvard School of Public Health Professor Mark Hegsted PhD (representing the McGovern Committee and the USDA) and Allan Forbes MD, formerly FDA Chief of Nutrition. I have remained keenly interested in the 5-year reports ever since.  continue reading….

Mediterranean Diet: Embrace the fat

olive-oil-968657_1280

What comes to your mind when you think about a diet high in fat? Do you think of a healthy diet that could lower your risk of heart disease and help you lose weight? Probably not. But that’s exactly what the Mediterranean Diet is. The Mediterranean diet emphasizes healthy fats (nuts, fish, olive oil), fresh fruits and vegetables, whole grains, legumes, and even a daily glass of wine.

When it comes to fat, it’s important to remember that not all fat is created equal.
continue reading …….

Food as Medicine: Preventing and Treating the Most Dreaded Diseases with Diet

Dr. Greger has scoured the world’s scholarly literature on clinical nutrition and developed this new presentation based on the latest in cutting-edge research exploring the role diet may play in preventing, arresting, and even reversing some of our most feared causes of death and disability.  continue reading……

Recipe of the Day by Lindsey Toth   click here!!

Chickpea

More Health and Nutrition by Nutrobalance:
Olive oil
The Benefits of Raw Food

The Benefits of Raw Food

It is a well known fact that with high temperatures when cooking, some vitamins will be destroyed, particularly vitamin C and vitamin B9 (folic acid). It may also render minerals inorganic and denature some proteins, and it certainly destroys the life force in raw plant food.

Cooking kills all enzymes. Their activity increases as the temperature rises, but only up to 42 degrees C, after which enzyme activeness slows down. If the food is heated to 48 degrees C for more than half an hour, all enzymes are completely destroyed. In contrast, dry heat would not be destructive to enzymes until around 150 degrees C,
but this is theoretical, as all foods contain moisture.

Thus cooking and pasteurisation completely destroy the natural, health-giving enzymes that are present in all raw foods.

Like vitamins, enzymes are present in all vegetable and animal tissue in their natural state.
They are the biological catalists that trigger off all the millions of chemical changes that are taking place within the human body, every second of our life. There are tens of thousands of enzymes working away in our body – with something like 50.000 in the liver alone! And each of them has his own specific purpose.

When food intake is above starvation level and all the necessary nutrients are provided, the less food that is consumed on a long-term basis by humans, animals
and  insects, the longer they live.
When the air temperature raises, causes insects to be much more active, but they die sooner because their enzymes are used up more rapidly. Enzyme supply may well be the yardstick of vitality.

It is accepted in general, that the enzymes in food cannot work in our bodies, although Dr. Edward Howell has written a book :”Food Enzymes for health and longevity”, in which he states that there is strong evidence to the contrary.

The enzymes in raw food commence the digestion of each morsel the moment the food’s cell walls are ruptured by chewing. The food enzymes assist our own  digestive enzymes, easing the load on the organs that produce our enzymes, particularly  the pancreas. When humans eat cooked food, the pancreas is enlarged due to overwork.
In fact, oriental people on a high carbohydrate cooked diet, mainly rice, have pancreas approximately half as big as Westerners .

All animals in the wild consume abundant enzymes in their always raw diets. Some have a separate stomach in which the food enzymes pre-digest food before the body’s digestive enzymes are called upon, for example, the rumen in the cow.

The enzyme content of organically-grown food that has ripened at its source (on the tree, vine etc.) is significantly higher than conventionally-grown foods.

When raw food enzymes reach the bowel, they encourage the friendly gut bacteria by binding any oxygen present, thus eliminating the aerobic conditions in which harmful bacteria grow and cause putrefaction, toxaemia and ultimately degenerative diseases, including cancer.
When the harmful bacteria are gone, beneficial bacteria, like acidophilus and bifido bacteria can flourish and carry out their vital functions, including the manufacture of B vitamins, digestion of fiber, and production of natural ‘antibiotics’ against pathogenic bacteria.

In the highly cooked Western diet, a high incidence of arthritis, diabetes, heart disease, cancer and other degenerative conditions is exactly what can be expected as a result of enzyme damage.

In contrast, the remarkable therapeutic value of a short-term diet of raw fresh fruits and vegetables and/or their juices, which have been employed all over the world, is exactly what we would expect.

Olive oil: the key to curing cancer?

Extra virgin olive oil (EVOO), long-known for its heart health benefits, has now been identified for its rapid destruction of cancer cells. While scientists have proven that the oleocanthal compound found in EVOO causes cell death in cancer cells, they have been unable to provide an explanation for this phenomenon until now. Paul Breslin, David Foster, and Onica LeGendre offer answers in their paper “(-)-Oleocanthal Rapidly and Selectively Induces Cancer Cell Death Via Lysosomal Membrane Permeabilization (LMP),” published in Molecular & Cellular Oncology.

In their recent study, the researchers discovered that the key to understanding the toxic effect of oleocantha in cancerous cells lies in its reaction with the lysosomes of the cell, where the cells store waste: the oleocantha ruptures the cancer cell lysosomes causing cell death within 30 minutes to an hour while leaving un-cancerous cells unharmed. This suggests that the lysosomal membranes of cancerous cells are weaker than those of uncancerous cells. Because of oleocantha’s targeted damage to cancer cells, it may prove an ideal option for therapeutic cancer treatment.

Paul Breslin, co-author of the study, said “The mechanism of killing cancer cells and sparing healthy cells, lysosomal membrane permeabilization, has been hypothesized as a possible mechanism of effectively killing cancer cells and sparing healthy tissues but has never been realized before. Our realization of this makes this paper of particular therapeutic interest for cancer treatment.”

The study’s focus on the effect of oleocantha on cancerous and un-cancerous cells leads to larger implications about the health benefits of the Mediterranean diet, which is rich in EVOO. Breslin stated, “the Mediterranean diet is known to be associated with a reduced risk of many different kinds of cancer. Whereas the entire diet likely has many benefits, this study points directly to the olive oil phenolic, oleocanthal, as playing an especially important role in these observations. As more people turn to the Mediterranean diet as a healthy life option, oleocanthal is growing in its significance as a key active component of this diet.”

Health & Nutrition #71 by Nutrobalance

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The 14 Day Weight Loss Program 

WeightLoss-Solutions has developed an amazing Weight Loss Diet Program that will teach you about foods and eating properly. We will teach you how to eat and what to eat, to provide your body with the balanced nutrition it needs to boost your body’s metabolism, burn fat and promote healthy weight loss. This is a 14-Day Diet Plan that can help you lose weight and keep it off, and can change your life. Melt away pounds, increase your energy levels, and improve your health. Whether you are trying to lose that last 10 pounds or need substantial weight loss, the information in this weight loss diet program will help.
Download Today.

Kombucha as the New Weight Loss Elixir and
Six Other Real Reasons to Drink Kombucha

I actually fell in love with the tangy, sweet/sour, bubbly awesomeness about ten years ago, and have been addicted ever since. Barely a day goes by when I don’t pick up a bottle or pour myself a glass from my home brew. It has an amazing taste, and really does …

Principles of Good Health

Good health is the normal state of the human body, and this should continue from birth till death under normal conditions.
Old age is not synonymous with disease. Disease is more common in older people only because of the accumulated effects of our modern lifestyle.
For the the most part we have it in our own hands to maintain a high level of physical and mental well being to a ripe old age, if we choose what’s right for us.
read more….

Weight Loss

·
Because of the addictive nature of fatty foods, sugars, and artificial sweeteners, the average body mass index for the general U.S. population is nearing the obesity cut-off, and even children as young as five are now getting bariatric surgery. Obesity metabolically contributes to insulin resistance because of free fatty acid spillover into the blood. Even vegetarians are, on average, overweight in the United States but those eating more strictly plant-based diets average an ideal body weight. Meat has been found to increase the risk of being overweight, obesity, and obesity related diseases. This may be due, in part, to the consumption of chickens which are themselves obese and may be infected by an obesity-causing virusread more

Recipe of the Day – Asparagus & halloumi salad
click here!!

More Health & Nutrition from Nutrobalance
Olive oil: the key to curing cancer?

Health & Nutrition #70 by Nutrobalance

??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????   Edition #70

Diet to Fight Depression

The longer I practice medicine the more I appreciate firsthand how mental, emotional and physical health overlap far more than we commonly acknowledge in our society. And unfortunately, our mental/emotional health is not in a good place right now. My impression is that in this era of ever-increasing digital “connectedness,” binge TV watching, and around the clock smartphone use, loneliness and depression are little-discussed but pervasive epidemics.  continue reading……

Eating a high protein breakfast may help you with weight  management

You’ve probably heard that breakfast is the most important meal of the day, but did you know that the type of breakfast you eat is just as important. New research suggests that eating a higher protein breakfast can help you feel more full and satisfied throughout the day, leading to greater weight loss overall. In… continue reading

Enjoy Life by eating Nature’s Way

When we follow nature’s way by what we eat we take a simple step that brings rewards many times greater than the effort required.
We are what we eat and the millions of chemical reactions occurring in our bodies every second of our lives depend on the quality of the raw materials in our food.
By choosing the right balance of nutrients, while watching other aspects of lifestyle, body and mind function potentially normal, and this gives us the starting point in order to enjoy life to the full. We need three basic requirements when eating well: Food needs to have the right acidic/alkaline balance It must supply the exact amount of all essential nutrients. It must supply these nutrients without causing harmful effects   continue reading…….

Recipe: Spicy Spanish Paprika-Roasted Chickpeas

click here!!

Enjoy life by eating Nature’s Way

When we follow nature’s way by what we eat we take a simple step that brings rewards many times greater than the effort required.

We are what we eat and the millions of chemical reactions occurring in our bodies every second of our lives depend on the quality of the raw materials in our food.
By choosing the right balance of nutrients, while watching other aspects of lifestyle, body and mind function potentially normal, and this gives us the starting point in order to enjoy life to the full. We need three basic requirements when eating well: Food needs to have the right acidic/alkaline balance It must supply the exact amount of all essential nutrients. It must supply these nutrients without causing harmful effects An example of a food that contravenes the last requirement is red meat. Although it provides balanced protein, it has no fiber and it contains substantial amounts of saturated fat and cholesterol, which may cause harm. It is a sad fact that the modern human being is the only creature in the history of life on earth that doesn’t know what it should put in it’s mouth,and most people are poor nourished.

The problem with modern food.
We may think, perhaps, that our mental attitude or regular exercise will keep us well and that the key to health is the old golden rule:’everything in moderation’. However, only by understanding how much damaged is caused by processed foods will individuals feel motivated to make the necessary changes if they want optimal health, and freedom from degenerative disease.

Here follows an overview of the main effects of processed foods:
No balance.
As already mentioned in my introduction, we need to nourish our bodies with the right balance of acid-forming and alkaline-forming foods after metabolism is complete. This is easy to achieve, because the alkaline-forming foods are mainly all fresh fruits and vegetables, while the acid-forming foods are all the rest, with a few exceptions. The average Western diet contains approximately one-and-a-half times as much acid forming (concentrated) food as it does alkaline forming food, but this ratio is completely the wrong way around. The major problem of eating too much concentrated food is the build-up of acidic waste products in the system, waste products who are toxic in the subtle sense of the word. Toxamia is the underlying cause of most of our health problems. Also, a diet that is insufficient in fruits and vegetables is a diet unsufficient in the vital antioxidants-carotenoids(the beta-carotene family), vitamin C and many others. These are of paramount importance in preventing oxidation and free radical damage in the body, which are the basis of cancer, heart disease and other degenerative conditions.

Too much protein.
Most Western people consume two or three times as much protein food as required – mainly in the form of red and white meat, cheese and eggs. The adequate amount of protein-rich food is approximately 85-120 grams (3-4 ounces) per day. The ‘pure’ protein from this and other foods meets the international standards of half a gram of protein daily per kilogram of body weight. Excess protein can’t be stored in the body and must be broken down and eliminated, putting great strain on the liver and kidneys. Large quantities of animal protein are highly acid-forming, containing a large quantity of saturated fat and cholesterol, forming uric acid which may lead to goat. The problems caused by a lack of fiber in animal proteins quickly increase with the quantity consumed. Excess protein in the diet may cause as much colo-rectal cancer as does excess fat.

Too much fat
The typical modern diet contains 40% of total calories from fat,which is far too much.and this amount of fat is dangerous. Because fat contains two-and-a-quarter times as many calories as carbohydrate or protein, excess fat is the major contributor to obesity. Fat inside our body coats the intestines and blocks the assimilation of some of the vital water-soluble minerals. Fat plays a major part in heart disease, stroke and cancer. Saturated fat, which is harmful in itself, also stimulates the liver to produce large amounts of cholesterol. The general opinion is that it is rancid or oxidized fat and cholesterol that do the most harm. Oxidation is caused by high temperature, as in deep frying, exposure to air and exposure to light. We need some fat only in small quantities and unsaturated, and we have to make sure that there is plenty of vitamin E in the diet to protect the fat against oxidation. Even too much unsaturated fat will thicken the blood (make it sticky), leading to serious health problems, like high blood pressure .

Refined carbohydrates
Refined sugar is not a natural food – nowhere in nature does sugar occur in it’s pure form. White sugar is devoid of minerals and vitamins, as they have been removed in the form of molasses to be used for stock feed. The animals get the good nutrients and we get the ’empty’ calories. The absence of alkaline minerals in sugar, which are needed to neutrolize the carbonic acid formed during metabolism, means that refined sugar is highly acid-forming. In fact, it cannot even be metabolized properly because of the absence of B vitamins (particularly B1, B2, B3 and B5), which activate the enzymes that break sugar down to release energy. in it’s effort to metabolize a highly unbalanced substance, the body takes minerals and vitamins from its reserves in the liver, but these stores are usually low anyway due to the consumption of a large volume of processed foods. It is not by change that B vitamins give us more energy. They simply enable us to properly utilize sugar.

The average daily consumption of sugar is approx 130 grams, which is an enormous amount by any standard. This is equivalent to the calories contained in almost 1 kg of apples. In addition, we also consume large amounts of calorie-rich fat, protein and starch.

The possible long-term consequences of regular, large amounts of refined sugar – whether white, brown or raw – include obesity, high cholesterol, gout, hypoglycaemia, diabetes, high acidity and depletion of minerals and vitamins.

The same applies to white flour and white rice. White flour and its products and white rice have lost about 50 – 75% of their minerals and vitamins, and much of their fiber.

Refined carbohydrates can easily  be replaced in most dishes with dried fruit, honey, wholemeal flour or brown rice.   What we need is a diet that is essentially unprocessed, low in fat,high in fiber, free of salt, caffeine etc, and loaded with fresh vegetables and fruit.

Lack of Fiber
Fiber is needed to create bulk in digestive tract in order to stimulate
peristalsis, the intestinal muscle action that pushes food matter along.
If fiber is lacking, partly digested food may leave the bowel after one
or even up to four days,instead of six to 12 hours.
Partly digested food in warm climates produce ammonium and other
nitrogenous compounds, which are highly toxic and may eventually lead
to cancer. This is why research in the 1970s found that the major cause
of bowel cancer is lack of fiber.

Other results from lack of fiber are appendicitis, deverticular disease
of the bowel, varicose veins, piles (haemorrhoids) and hiatus hernia.
In addition, because soluble fiber carries bile salts made from
cholesterol out of the body with the bowel motions, lack of fiber is a
major cause of gallstones (most are made of cholesterol) and heart disease.

Fiber is found in plants. Fiber is the defining difference between the
plant and the animal kingdoms. All unprocessed plant foods contain fiber,
while all animal foods – red and white meat, cheese, milk, yogurt and eggs –
contain no fiber. Health problems are inevitable on a high meat diet.

To summarize:
The typical Western diet is based on meat and dairy products, high in
refined sugar and flour, too low in vegetables and fruits, and overloaded
with condiments, caffeine, food additives and pesticides.
It’s all back to front!

What we need is a diet that is essentially unprocessed, low in fat,high
in fiber, free of salt, caffeine etc, and loaded with fresh vegetables
and fruit.

So just how do we put together such a diet – so that we can expect to
enjoy good health, well being and longevity?


	

Health & Nutrition #69 by Nutrobalance

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How to Double the Effectiveness of a Treadmill Workout

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Your treadmill workout will only be as effective as you make it. If you keep your run slow and stately, you’ll see limited progress. Those who never push themselves on the treadmill will burn fat very slowly, and they’ll never really get the results they want. Here are a few simple tips to help you max out the effectiveness of your treadmill workout:  continue reading….

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13  Foods you should never put in your mouth

It’s really tough to stick to hard-and-fast food rules. But some foods can seriously mess with your health. Do your best to steer clear of these foods that scare registered dietitians.
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Principles of Good  Health  

Good health is the normal state of the human body, and this should continue from birth till death under normal conditions.  continue reading…..
Jamie Oliver’s Recipes – The Best Chicken Salad

Posted on April 30, 2014 by pinockio
Nutritional Information (amount per serving)
Calories:892kcal
Carbs
40.9g Sugar
10.2g Fat
53.7g Saturates
12.8g Protein
59.3g

Serves 4-6 Approx time: 110 min. Difficulty: super easy

Ingredients:
1.2 kg higher-welfare chicken
sea salt
freshly ground black pepper
olive oil
1 loaf ciabatta, torn into chunks
12 slices higher-welfare pancetta
50 g wild rocket
1 bunch fresh mint, leaves picked
145 g semi-dried tomatoes in olive oil, drained and halved
balsamic vinegar
good-quality extra virgin olive oil

Method
Preheat the oven to 200ºC/400ºF/gas 6.

Season the chicken with salt and pepper, then rub with a little olive oil. Place in a roasting tray and roast for 1½ hours or until cooked, adding the bread after 30 minutes. Remove from the oven.
Once your chicken has cooled slightly, tear the meat into long pieces with your hands or a couple of forks, and set aside.
Fry the pancetta slices in a little oil until crispy. Toss the chicken with the croutons, rocket, mint, tomatoes and pancetta. Season well, dress with a little balsamic vinegar and extra virgin olive oil and serve with a glass of crisp white wine.