Fruits and Veggies for Spring

As temperatures rise, nothing beats a sweet, juicy piece of fruit or the crisp crunch of a fresh veggie.

Here are delicious fruits and veggies to enjoy in spring!

Cherries
Cherries begin to ripen in April, making their tart taste perfect for your favorite spring recipes. Health benefits include:

• The ability to reduce inflammation
• Anthocyanins, a type of antioxidant that may protect against heart disease and diabetes

Strawberries
The most popular berry in the world, strawberries are a sweet and juicy addition to any meal. They start to ripen in March, so enjoy them now! Health benefits include:

• High levels of phenols, heart-protecting phytonutrients
• Decreasing the activity of the inflammation-causing enzyme COX
• 3 grams of fiber per serving

Asparagus
The mild taste of asparagus makes it perfect in both savory and tangy dishes. Plus, it's a cinch to prepare. Health benefits include:

• Folate—essential for a healthy cardiovascular system
• Blood pressure-lowering potassium
• High levels of tryptophan, which is associated with elevating mood

Spinach
One of the most nutrient-packed vegetables, spring spinach has a refreshing taste. Health benefits include:

• 25% of your daily dose of calcium (per serving)
• Lutein, which protects against eye diseases such as macular degeneration
• High levels of iron

Peas
These tiny veggies can be tossed in a salad, soup, or pasta dish. Health benefits include:

• Over 40% of your daily recommended amount of manganese, which keeps bones healthy
• Dietary fiber
• Folic acid and vitamin B6, which keep your cardiovascular health in tip-top shape

Omega-3s for Vegetarians

Are sources of omega-3s for vegetarians as potent as cold-water, oily fish such as salmon and sardines?

Fish aren’t born naturally oozing omega-3s out of their gills. It’s their diet of algae, krill, plankton and other microscopic primordial matter that flush the fish full of fatty acids. In essence, we get omega-3s from the fish because fish eat algae.

Strict vegetarians can now take supplements derived from algae that are free of fish oil. It’s best to get an algae supplement that contains both DHA and EPA, which are two of the three omega-3 fatty acids and regarded as the most beneficial fatty acids for health.

Fish oils are loaded with DHA and, to a lesser extent, EPA, both of which are found in the human brain and retina. One would assume that since fish get their fatty acid profile from algae, that algae supplements would be just as efficient as consuming a salmon filet.

How many milligrams of omega-3 should I have each day?

Edward Dennis, a professor at the University of California San Diego and editor-in-chief of the Journal of Lipid Research thinks there’s not enough scientific data for recommended dosages, although many health articles will suggest going for about one gram per day.

“Most physicians who give recommendations — either for vegetarians and omnivores — don’t have a basis for the dosage,” he says.

Should vegetarians consume more omega-3’s than non-vegetarians?

Not necessarily so, says a fatty acids researcher, who, coincidentally, is allergic to fish.

What about walnuts and flax seeds or oil? Aren’t they super rich in omega-3s?

Natural vegetarian sources like walnuts and flax seed and flax oil contain more ALA, the third type of omega-3.

Thus the dietary paradox for the strict vegetarian: On one hand, ALAs are the most bioavailable of the omega-3s (the body can metabolize it easier), but ALAs don’t do such a good job converting into DHA and EPA, which are widely regarded as being more potent. Some statistics claim only 5 percent of ALA gets turned into DHA and EPA.

According to the American Journal of Clinical Nutrition, walnuts have the highest omega-3 content of any common nut, with 30 percent of it comprised of ALAs. (Only an Indonesian nut — the candlenut — has more.)

Flaxseed oil contains the richest amount of ALAs, though it does have a high omega-6 to omega-3 ratio, a common trait of the typical Western diet and a factor that the University of Maryland cites as a possible cause for inflammation.

Canola oil (at right) has the best omega-6 to omega-3 ratio: 2 to 1, making it a perfect salad dressing for vegetarians or for light sautéing cooking oil.

Vegetarians are Happier And Less Stressed than Meat Eaters, Study Shows

A new study has revealed that vegetarians could be happier and less stressed than their meat-loving counterparts.

Meat eaters' diets contain high doses of arachidonic acid (AA), a type of omega-3 acid that has been reported in previous studies as effecting mood.

In this recent study, covered in the Huffington Post, 39 frequent meat-eaters were placed into one of three food groups - either eating meat, fish and poultry or eating just fish or following a strictly vegetarian diet. They were then monitored over a two week period.

Those who ate meat reported no change in their moods but those who followed the vegetarian diets said they felt less stressed and happier.

Results showed that fatty acid levels in the control group remained the same compared to "negligible amounts" in the vegetarian group and a huge increase (95 to 100 percent) of Omega-6 levels in the group eating fish.

Eating fish often equals more Omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are said to combat AA and its harmful side effects but a previous study (along with this most recent one) show that despite the higher levels of EPA and DHA, omnivores moods were said to be significantly worse.

Plants like cauliflower and chia seeds have a good amount of Omega-3 fatty acids (ALA) and are easy to incorporate into your daily meals.

Key to a Healthy Vegan Diet II

The key to a healthy vegan diet is variety. If you’re considering becoming a vegan, the following tips will help you adopt a meal plan that includes adequate protein, carbohydrate, fibre, vitamins and minerals. You might also think about consulting with a dietitian to ensure your diet is balanced and complete.

Calcium

Good food sources include fortified plant beverages and juice, tofu made with calcium sulphate, beans, cooked green leafy vegetables (kale, collards, Swiss chard, spinach), cooked broccoli, almonds, tahini, and blackstrap molasses.

To meet daily calcium requirements, a supplement may be required.

Iron

Vegetarians require almost twice as much iron than meat-eaters each day since the body absorbs iron from plant foods less efficiently. Good sources include beans, lentils, nuts, leafy green vegetables, whole grains, breakfast cereals (non-sugary)and dried fruit.

Iron absorption can be increased by eating plant foods with vitamin C-rich foods such as citrus fruit, strawberries, red pepper and tomato juice.

Omega-3 fatty acids

Women need 1,100 milligrams of alpha-linolenic acid (ALA) per day and men require 1600 milligrams.

The best food sources of this omega-3 fat include ground flaxseed (2 tablespoons has2400 mg), flax oil (1 teaspoon has2,400 mg), walnuts (7 halves have 1,280 mg), and soybeans (1/2 cup has 514mg). Soy beverages fortified with ALA provide about 300 mg per 1 cup serving.

Read More :  Key to a Healthy Vegan Diet I

Key to a Healthy Vegan Diet

The key to a healthy vegan diet is variety. If you’re considering becoming a vegan, the following tips will help you adopt a meal plan that includes adequate protein, carbohydrate, fibre, vitamins and minerals. You might also think about consulting with a dietitian to ensure your diet is balanced and complete.

Protein

Vegans get protein from lentils, beans (e.g. chickpeas, kidney beans, black beans, soy beans), tofu, tempeh, seitan (a protein made from wheat), soy beverages, nuts and seeds. Whole grains and vegetables also supply some protein. Rice, almond and oat beverages are low in protein.

Vegans can easily meet daily protein requirements providing their calorie intake is adequate. If calorie needs aren’t met, some protein from the diet will be used for energy rather than muscle repair and making body proteins such enzymes and immune compounds.

With the exception of soy beans, vegetarian proteins are missing, or low in, one or more essential amino acids, the building blocks of protein. Essential amino acids must come from food because the body can’t make them on its own.

It was once thought vegans needed to pair certain protein foods together at meals to form a complete protein. It’s now understood that as long as a variety of protein foods are eaten over the course of the day, protein combining is not necessary. Include at least one protein-rich food at each meal.

Vitamin B12

Naturally-occurring only in animal products, vegans need to include three servings of B12-fortified foods in their daily diet. One serving equals: fortified plant beverages (1/2 cup), nutritional yeast (1 tablespoon), fortified breakfast cereal (30 grams), or fortified soy products (42 g).

To ensure B12 needs are met, take a B12 supplement or multivitamin with 5 to 10 micrograms of B12.

Vitamin D

Children and adults require 600 IU (international units) of vitamin D daily; at age 70 requirements increase to 800 IU. Some people may require more vitamin Dto maintain a sufficient blood level.

Food sources in the vegan diet include fortified plant beverages and orange juice (1 cup provides 100 IU).

To meet vitamin D needs, a supplement is required. Most multivitamins contain 400 IU vitamin D. Separate vitamin D supplements may be needed. Choose vitamin D3 over D2 as it’s the more active form. The safe daily upper limit is 4,000 IU.

Read More : Key to a Healthy Vegan Diet II

Eating A Red Meat-Rich Diet Have Potentially Lethal Health Risks

Eating a red meat-rich diet not only raises cholesterol and blood pressure levels but can also have potentially lethal health risks, according to new research.

Researchers from Harvard School of Public Health, Boston, warn that high consumption of red meat, especially processed meats, can dramatically increase heart disease and cancer risks.

During the study, researchers looked at the data of 121,342 men and women over a 20-year period.

Their eating and diet habits were questioned and after two decades, 23,926 deaths were recorded, including 5,910 from heart disease and 9,364 from cancer.

Scientists claim they found a striking link between red meat consumption and premature death. When the deaths were divided into specific causes, researchers discovered that eating any kind of red meat increased the chances of dying from heart disease and cancer by 21%.

Researchers added that a daily serving of unprocessed red meat, for example beef, pork or lamb the size of a deck of cards, raised the risk of death by 13%.

In comparison, processed meats, like a hot dog or bacon, caused death risks soaring by 20%.

“This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,” says senior author professor Frank Hu in a statement.

“On the other hand, choosing more healthful source of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.”

The study urges people to cut out red meat from their diet as it can lead to significant health benefits as well as slashing death rates by 7%. Scientists from the study believe that if red meat consumption is reduced, it could prevent 9.3% of deaths in men and 7.6% of deaths in women.

Nuts, for example, are said to reduce mortality rates by 20%, low-fat dairy products lowered it by 10% and whole grains by 14%.

Eating Meat = Eating up Land

A human population expected to grow by 3 billion, a shift in developing countries to eating more meat, and global consumption on track to double in 40 years point to the mother of all food crises down the road. How much food we grow is not just limited by the amount of available land but meat-eaters need far more space than vegetarians. A Bangladeshi family living off rice, beans, vegetables and fruit may live on an acre of land or less, while the average American, who consumes around 270 pounds of meat a year, needs 20 times that.

Nearly 30% of the available ice-free surface area of the planet is now used by livestock, or for growing food for those animals. One billion people go hungry every day, but livestock now consumes the majority of the world's crops. A Cornell University study in 1997 found that around 13m hectares of land in the US were used to grow vegetables, rice, fruit, potatoes and beans, but 302m were used for livestock. The problem is that farm animals are inefficient converters of food to flesh. Broiler chickens are the best, needing around 3.4kg to produce 1kg of flesh, but pigs need 8.4kg for that kilo.

Other academics have calculated that if the grain fed to animals in western countries were consumed directly by people instead of animals, we could feed at least twice as many people – and possibly far more – as we do now.

To make matters worse, our hunger to eat animals has led to overstocking of fragile lands and massive soil erosion and desertification. Overgrazing, from the down lands of southern England to the uplands of Ethiopia and mountains of Nepal, causes great loss of fertility, as well as flooding.

Eating Meat = Overheating the Planet

We humans eat about 230m tonnes of animals a year, twice as much as we did 30 years ago. We mostly breed four species – chickens, cows, sheep and pigs – all of which need vast amounts of food and water, emit methane and other greenhouse gases and produce mountains of physical waste.

But how much stress does our meat-eating put on ecological systems? The answer is a lot but the figures are imprecise and disputed. In 2006, the UN calculated that the combined climate change emissions of animals bred for their meat were about 18% of the global total – more than cars, planes and all other forms of transport put together.

The authors of the report, called Livestock's Long Shadow, did not just count the methane from the belching, farting cattle, but the gases released from the manures that they produce, the oil burned taking their carcasses to markets often thousands of miles away, the electricity needed to keep the meat cool, the gas used to cook it, the energy needed to plough and harvest the fields that grow the crops that the animals eat, even pumping the water that the cattle need.

The figure was revised upward in 2009 by two World Bank scientists to more than 51%, but attempts to fully account for meat-eating are condemned as simplistic. Should the studies have been based on giant US factory farms, or on more sustainable breeding in Europe? Should you include all the knock-on emissions from clearing forests? What about the fertiliser used to grow the crops to feed to the animals, or the emissions from the steel needed to build the boats that transport the cattle; or the "default" emissions – the greenhouse gases that would be released by substitute activities to grow food if we were to give up meat? And is it fair to count animals used for multiple purposes, as they mostly are in developing countries, from providing draught power to shoe leather or transport, and which only become meat once they reach the end of their economic lives?

It's an accounting nightmare but depending on how it's done, livestock's contribution to climate change can be calculated as low as 5-10% of global emissions or as high as 50%. Last year, a Food Climate Research Network report concluded that UK meat and dairy consumption was responsible for 8% of the country's total greenhouse gas emissions. But however it's counted, livestock farming ranks as one of the three greatest sources of climate changing emissions and one of the largest contributors to environmental degradation.

Disease Prevention Benefits of Going Vegan

Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.

1. Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.

2. Cholesterol. Eliminating any food that comes from an animal and you will eliminate all dietary cholesterol from your diet. Your heart will thank you for that.

3. Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including lowering high blood pressure.

4. Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also "easier to follow than the standard diet recommended by the American Diabetic Association." Read more about it here.

5. Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness.

6. Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer.

7. Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products.

8. Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration.

9. Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.

10. Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis.

11. Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis.

Nutrition Benefits of Going Vegan

All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.

1. Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.

2. Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue.

3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer.

4. Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.

5. Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.

6. Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.

7. Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer.

8. Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.

9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.

10. Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.

11. Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.

Health Reasons to Avoid Milk

1. Cow's milk is for cows.

The biochemical make-up of cow's milk is perfectly suited

to turn a 65-pound newborn calf into a 400-pound cow in one year. It contains, for example, three times more protein and seven times more mineral content while human milk has 10 times as much essential fatty acids, three times as much selenium, and half the calcium. Some may like cow's milk but drinking it is both unnecessary and potentially harmful.

2. Milk is actually a poor source for dietary calcium.

Humans, like cows, get all the calcium they need from a plant-based diet.

3. Contrary to popular belief, milk may increase the likelihood of osteoporosis.

It is still widely accepted that the calcium in dairy products will strengthen our bones and help prevent osteoporosis, but studies show that foods originating from animal sources (like milk) make the blood acidic. When this occurs, the blood leeches calcium from the bones to increase alkalinity. While this works wonders for the pH balance of your blood, it sets your calcium-depleted bones up for osteoporosis. As explained by John Robbins, "The only research that even begins to suggest that the consumption of dairy products might be helpful [in preventing osteoporosis] has been paid for by the National Dairy Council itself."

4. Milk makes you fat.

In 2005, the Harvard School of Public Health had this to say on the consumption of dairy products: "Three glasses of low-fat milk add more than 300 calories a day. This is a real issue for the millions of Americans who are trying to control their weight. What's more, millions of Americans are lactose intolerant, and even small amounts of milk or dairy products give them stomach aches, gas, or other problems."

Banana Beauty!

From now on never ever throw a ripe banana because it can easily be used for skin care . Read on to learn about the amazing ways of using bananas in your daily beauty routine.

Dry feet

Ripe bananas are a common household remedy to treat dry feet . Apply the pulp of ripe banana on the dry and cracked area of your feet. Leave it on for 10 minutes and then wash with warm and cold water alternatively. The results are really amazing, you will experience soft and supple feet just by one application.

Acne, blemishes and pimples

Bananas are anti-bacterial in nature and are excellent in treating skin blemishes, acne and pimples. The antioxidants and vitamins in bananas restore collagen in the skin and are useful for anti-aging skin too.

Banana Mask Recipe

What you’ll need:1 banana,1 tablespoon agave (optional),1/2 teaspoon lemon juice.

Mash the banana and combine it with the agave (optional) and lemon juice until it’s creamy.  Spread all over face and leave for 30 minutes before rinsing off.

Another great mask is fresh pineapple & banana- mix well in a blender- U can use this for both hair, face and décolletage.

Dry Eyes

Eating a banana every day can be very useful, if you suffer from dry eyes. Since bananas are very rich in potassium, they help to control the balance of sodium and release of fluid in your cells, which results in preventing dry eyes. Simply eat banana a day and get rid of dry eyes.

Dry Skin

Bananas are rich source of Vitamin A and Potassium, and they are very good at softening and hydrating the skin. Take a ripe or over ripe banana, and mash it in a bowl. Add a spoon of granulated sugar to the banana mash. Apply this mix to your face and hands. Banana mash works as an excellent exfoliate scrub and moisturizer for buffing away dead skin. It is a very effective and cheap natural remedy.

Top 10 Foods and Drinks for Cancer Prevention

Cancer is such a staggering epidemic–the sheer number of people affected by the disease is as heartbreaking as it is mystifying. As we are slowly learning more about the causes, we are beginning to learn more about preventive measures.

In terms of the relationship between diet and cancer, this leads us to lists of what not to eat (french fries, sigh), as well as the other side of the coin: What we should eat (artichokes and red wine, yay!).

In the book Cancer: 101 Solutions to a Preventable Epidemic (New Society Publishers, 2007) the authors Liz Armstrong, Guy Dauncey and Anne Wordsworth consider the importance of eating specific foods and drinks for cancer protection. Here’s what they suggest:

1. Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. These score high for containing many anti-cancer substances, such as isothiocyanates.

2. Globe artichoke for very high levels of salvestrols.

3. Dark greens, such as spinach and romaine lettuce, for their fiber, folate and a wide range of cancer-fighting carotenoids. Other dark colored veggies, too, such as beets and red cabbage.

4. Grapes and red wine, especially for the resveratrol.

5. Legumes: beans, peas and lentils, for the saponins, protease inhibitors and more.

6. Berries, particularly blueberries, for the ellagic acid and anthocyanosides.

7. Flaxseed, especially if you grind it yourself and consume when fresh, for the essential fatty acid alpha-linolenic acid, lignans and other “good fats.”

8. Garlic, onions, scallions, leeks and chives, for many anti-cancer substances including allicin.

9. Green tea, for its anti-cancer catechins, a potent antioxidant.

10. Tomatoes, for the famous flavenoid lycopene.

Source : Care2

Top 10 Detox Foods

Lemon
Lemons are a staple of many detox diets, and there is good reason for this. Firstly, lemons are packed with antioxidant vitamin C, which is great for the skin and for fighting disease-forming free-radicals. Furthermore, the citrus fruit has an alkaline effect on the body, meaning that it can help restore the body’s pH balance, benefitting the immune system. Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.

Ginger
If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile adding some ginger to your diet. Ginger is not only great for reducing feelings of nausea, but it can help improve digestion, beat bloating and reduce gas. In addition to this, ginger is high in antioxidants and is good for boosting the immune system. To give your digestion a helping hand, try sipping on ginger tea or adding some freshly grated ginger to a fruit or vegetable juice.

Garlic
Garlic has long been known for its heart benefits, however the pungent food is also good at detoxifying the body. Garlic is not only antiviral, antibacterial and antibiotic, but it contains a chemical called allicin which promotes the production of white blood cells and helps fight against toxins. Garlic is best eaten raw, so add some crushed garlic to a salad dressing to boost its flavour and your health at the same time.

Artichoke
If you have recently been overindulging in fatty foods and alcohol, adding some steamed globe artichoke leaves to your meals is a great way to help get your body back on track. Globe artichokes are packed with antioxidants and fibre and can also help the body digest fatty foods. On top of this, globe artichoke is renowned for its ability to stimulate and improve the functions of the liver – the body’s main toxin-fighting tool.

Beetroot
For those needing a quick health-boosting shot of nutrients, you can’t do much better than beetroot. Packed with magnesium, iron, and vitamin C, the vegetable has recently been hailed as a superfood due to its many reported health benefits. Not only is beetroot great for skin, hair and cholesterol levels, but it can also help support liver detoxification, making it an ultimate detox food. To enjoy its benefits, try adding raw beetroot to salads or sipping on some beetroot juice.

Green tea
While it’s not technically a food, no detox plan would be complete without regular consumption of essential liquids. Fluids are essential for keeping our organs healthy and helping to flush toxins from the body, and drinking green tea is a great way of boosting your intake. Green tea is not only a good weight-loss drink, but it is extremely high in antioxidants. Research has also suggested that drinking green tea can protect the liver from diseases including fatty liver disease.

Cabbage
Many celebs have resorted to the cabbage soup diet to help lose weight and get in shape quickly before a big event, however cabbage is not only good for weight loss – it is also an excellent detoxifying food. Like most cruciferous vegetables (including broccoli and sprouts), cabbage contains a chemical called sulforaphane, which helps the body fight against toxins. Cabbage also supplies the body with glutathione; an antioxidant that helps improve the detoxifying function of the liver.

Fresh fruit
Fresh fruits are high in vitamins, minerals, antioxidants and fibre= and are also low in calories, making them an important part of a detox diet. If you’re after brighter eyes and skin, shinier hair and improved digestion, try boosting your intake of fruit and eating from a wide variety of different kinds. The good news is fruit is easy to add to your diet, so try starting your day with a fresh fruit salad or smoothie and snacking on pieces of fruit throughout the day.

Brown rice
If you want to cleanse your system and boost your health, it is a good idea to cut down on processed foods. Instead, try supplementing your diet with healthier whole grains such as brown rice, which is rich in many key detoxifying nutrients including B vitamins, magnesium, manganese and phosphorous. Brown rice is also high in fibre, which is good for cleansing the colon, and rich in selenium, which can help to protect the liver as well as improving the complexion.

Watercress
Like most green herbs and vegetables, watercress is an excellent health-booster and detox food. Firstly, watercress leaves are packed with many vital detoxifying nutrients, including several B vitamins, zinc, potassium, vitamin E and vitamin C. Secondly, watercress has natural diuretic properties, which can help to flush toxins out the body. To reap the benefits of this nutritious food, try adding a handful of watercress to salads, soups and sandwiches.

Slice Your Diabetes Risk in Half: Go Vegan!

Here's yet another reason to observe Meatless Mondays … and Tuesdays and Wednesdays and Thurs—well, you get the idea. A new Harvard School of Public Health study shows that eating processed meats and red meat can increase one's risk of type 2 diabetes—a potentially deadly condition that can cause blindness; heart, eye, and kidney problems; and nerve damage and affect circulation in the legs—by as much as 51 percent!

And they're not just talking about ardent carnivores who eat 10 strips of bacon for breakfast, a couple of hot dogs at the ballpark, and a massive cheeseburger for dinner. Anyone who eats just 3.5 ounces of processed meat—equivalent to two slices of bacon or a hot dog—every day has a 51 percent increased risk of developing type 2 diabetes. People who eat one 100-gram serving of red meat—about the size of a deck of cards—a day have a 19 percent greater risk of developing the disease.

Unfortunately, the average American meat-eater will consume twice that amount of meat each day—and that's no bologna. According to Mark Bittman,  Americans eat about eight ounces of meat each day—or about twice as much meat as the average person worldwide.

Not surprisingly, America spend more money on health care than does any other nation. Records show that approximately 25 million people in the U.S. now have diabetes and that around 57 million others have pre-diabetes. The saturated fat, cholesterol, and heme iron found in animal products put people at risk of developing diabetes—or worsening the disease if they already have it.

Fortunately, people can prevent—and even reverse—diabetes by eating a healthy plant-based diet. According to the Physicians Committee for Responsible Medicine (PCRM), "Vegetarian diets provide a nutrient combination that is likely to be beneficial in treating diabetes and preventing complications …. Not only does the diet help control blood sugar, but, because whole grains, nuts, viscous fibers, soy proteins, and plant sterols lower serum cholesterol concentrations, the diet also helps prevent cardiovascular complications. Substituting soy or other vegetable proteins for animal protein may also reduce the risk of diabetes-related kidney problems."

A 2006 study led by Dr. Neal Barnard, the president of PCRM, suggests that diabetics who eat low-fat vegan foods are able to stop taking medications—or at least take fewer of them—to manage the disease. Many study participants also lost weight and lowered their cholesterol just by switching to a vegan diet.

In his book, Dr. Neal Barnard's Program for Reversing Diabetes, Dr. Barnard encourages diabetics to choose foods from PCRM's "New Four Food Groups": grains, legumes, fruits, and vegetables. Everyone, diabetic or not, can enjoy the innovative meal ideas and recipes in the book. For more tasty, disease-fighting recipes, check out The Vegetarian Recipes.

Source: Peta Prime

Five Sources of Vegetarian Protein

Whether you’ve been a vegetarian for years or are giving it a thought for the first time, the most common question you’ll get about your diet is, “where do you get your protein?” Instead of drawing a blank, get prepared for this situation and impress your audience with a solid answer.Here are some facts you can share:

Most of us are aware that protein has an important roll in our bodies, but you may not know why. Made up of amino acids (oxygen, nitrogren, carbon, and hydrogen), protein is the nutrient responsible for growing new cell and building and repairing tissue. However, contrary to popular belief, we don’t need to consume that much of it to be health. The average requirement of protein is only about 5 ounces a day, or about 5% of your daily caloric intake. It may also surprise you to hear that too much protein can actually damage your bones and organs, and that reducing the amount of protein in your diet can give you more energy, put your digestive system at ease, and protect your immune system.

A common misconception is that meat is the best source of protein. Consider the following animals: gorillas, cows, elephants - all of them are vegetarians! While you probably aren’t aiming to have their body types, they are great examples of how big and strong a living creature can be on a plant based diet. While animal products contain large amounts of protein, they are also high in cholesterol and saturated fat, which can lead to heart disease, cancer, and diabetes. The plant based diet is low in fat, free of cholesterol, and full of fiber.

Almost every plant contains protein, though some have more than others. Luckily, we do not need to get all amino acids from one source, so eating a varied vegetarian diet will result in a complete balance of protein. Here are some excellent foods that you can depend on to keep your body fit:

1. Beans contain more protein than any other vegetarian source, and they are high in fiber so you’ll feel full hours after eating them. There are countless varieties, the most popular being black, pinto, kidney, chickpeas, lentils, split peas, and soy.

2. Whole grains are a great compliment to beans, and together they pack a protein punch into your diet. Rice is always a great choice, but give quinoa a try. While quinoa is technically a seed, it contains more protein than any other grain. Check out barely and millet, and keep in mind that even popcorn contains protein!

3. Nuts are also very high in protein - one ounce of almonds has the same amount as one ounce of steak (6 grams)! Enjoy your favorite nuts raw, salted, roasted, seasoned, or in butter form.

4. Seeds are a great addition to any meal - simply sprinkle them on top or mix them in to add an extra boost of protein to your dish. Flax, pumpkin, and hemp seeds are not only rich in essential amino acids, but contain other important nutrients like omega-3s, iron, and fiber.

5. Green vegetables. There’s a reason Popeye was obsessed with spinach - he wanted to maintain his big biceps! Other veggies with high protein content are: broccoli, kale, green beans, asparagus, and watercress.

Harvard Declares Dairy NOT Part of Healthy Diet

The Harvard School of Public Health sent a strong message to the United States Department of Agriculture (USDA) and nutrition experts everywhere with the recent release of its “Healthy Eating Plate” food guide.  The university was responding to the USDA’s new MyPlate guide for healthy eating, which replaced the outdated and misguided food pyramid.

Harvard’s nutrition experts did not pull punches, declaring that the university’s food guide was based on sound nutrition research and more importantly, not influenced by food industry lobbyists.  The greatest evidence of its research focus is the absence of dairy products from the “Healthy Eating Plate” based on Harvard’s assessment that “…high intake can increase the risk of prostate cancer and possibly ovarian cancer.”  The Harvard experts also referred to the high levels of saturated fat in most dairy products and suggested that collards, bok choy, fortified soy milk, and baked beans are safer choices than dairy for obtaining calcium, as are high quality supplements.

Kudos to Harvard for promoting greater consumption of vegetables and fruits, as well as healthier protein options such as fish, beans or nuts.  And kudos to Harvard for ignoring the lobbyists and showing the USDA what healthy eating is all about.

Source : Care2

7 Tips to Stop Sugar Cravings

By Diana Herrington

OK.  I admit it.  I’m a little intense about the subject of sugar.

As a child I was practically raised on white sugar and feel that it had a part in my many health problems which took me decades to overcome.  You can read some of my story here: Diana’s Story. It was a different time back then. There was not the awareness about nutrition that there is now.

I’m going to give you strategies to avoid sugar and the cravings, but first I must make a few points about why you would want to do such a thing.  This was already dealt with briefly in my previous article on artificial sweeteners.

7 Reasons to Give Up Sugar:

1. Sugar is Not Food – It is empty calories with little nutritional value and actually causes your body to steal vitamins from other vital organs in attempt to process the sugar, leaving you undernourished.
2. Sugar Makes You Fat – It is filled with calories that are stored in your fat tissues.
3. Sugar Makes You Nervous – There is a clear link between excess sugar and disorders like anxiety, depression, and schizophrenia, because of extreme levels of insulin and adrenalin.
4. Sugar Causes Diabetes, Kidney and Heart Problems – Excess sugar can damage the pancreas’s ability to function properly.
5. Sugar Kills Your Teeth – Sugar increases the bacteria in your mouth that erodes enamel. The biggest crime is that many popular toothpastes contain sugar which is not required to be put the on the label.
6. Sugar Suppresses the Immune System - Sugar interferes with the body by overtaxing its defenses.
7. Sugar Causes Wrinkles – A high-sugar diet damages collagen.

The average American consumes 20 teaspoons of added sugar each day; that is 2-3 pounds of sugar per week!  This is added sugar; not sugar naturally found in fruit, vegetables, grains and milk. The World Health Organization says no more than 10 percent of calories should come from added sweeteners; that is a maximum of 12 teaspoons of sugar for a 2,200-calorie diet.  Twenty teaspoons may sound like a lot of sugar to get through in one day, but…

Consider the following:

• Low-fat fruit yogurt (125ml) contains 4 1/2 tsp of sugar.
• 2 slices white bread contains 6 tsp of sugar.
• Wheaties (1 bowl & 1/2 tsp sugar) contains 3-4 tsp sugar.
• 1 glazed donut contains 6 tsp of sugar.
• A 12 ounce Pepsi contains 10 tsp of sugar.

That is a total of 29.5 teaspoons of sugar!  It is easy to see why sugar consumption is on the rise when we look at how many foods have added sugar in them.

There is hope …

Read More : How to Get Off Sugar

Source : Care2

 

Vegetarian Diet, Physical Activity Protect Against Diabetes in Black Population

Vegetarian Diet, Physical Activity Protect Against Diabetes in Black Population, Study Shows

Loma Linda University research reveals how African-Americans may help counteract their increased risk

LOMA LINDA, Calif. — New research shows that following a vegetarian diet and exercising at least three times a week significantly reduced the risk of diabetes in African Americans, who are twice as likely to be diagnosed with diabetes when compared to non-Hispanic whites.

"These findings are encouraging for preventing type 2 diabetes in the black population, which is more susceptible to the disease than other populations," said Serena Tonstad, MD, a professor at Loma Linda University and lead author of the research, published in the October issue of Nutrition, Metabolism & Cardiovascular Diseases.

In addition to being at a greater risk for developing diabetes, black persons in the U.S. are also more likely to suffer from diabetes-related complications, such as end-stage renal disease and lower-extremity amputations, according to the U.S. Department of Health and Human Services.

"A vegetarian diet may be a way to counteract the increased diabetes risk for the black population," Dr. Tonstad said.

Dr. Tonstad's research showed that, compared to non-vegetarian blacks, vegan blacks had a 70 percent reduced risk of diabetes, and lacto-ovo vegetarian blacks (those who consume dairy, but no meat) had a 53 percent reduced risk of diabetes. Dr. Tonstad said one explanation was the protection associated with foods typically consumed in higher amounts in a vegetarian diet. Fruits and vegetables have a high fiber content, which may contribute to a decreased occurrence of type 2 diabetes. In addition, whole grains and legumes (beans) have been shown to improve glycemic control and slow the rate of carbohydrate absorption and the risk of diabetes.

The study also showed that black participants who exercised three or more times a week, compared to once a week or never, had a 35 percent reduced risk of diabetes.

The findings used prospective data (following persons over time) of 7,172 black Seventh-day Adventists participating in Adventist Health Study-2. Adventists are a Protestant religious group that promotes vegetarianism and advocates abstinence from tobacco and alcohol, which results in less confounding (distortions) when studying associations between diet and disease. Participants were given a questionnaire that asked how often they consumed 130 foods and food groups. Participants were then categorized into a dietary category (vegan, lacto-ovo vegetarian, etc.) based on their responses.

The study also analyzed data of 34,215 non-black Adventists and found similar protections against diabetes for a vegetarian diet. These findings confirm results from past cross-sectional research (examining persons at one point in time) that showed a vegetarian diet offered protection against diabetes.

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This research was funded in part by a grant from the National Institutes of Health and by the School of Public Health at Loma Linda University.

Source : Eurek Alert

Living the Veggie Life

“One of the biggest misconceptions about vegetarians is that they can’t possibly be healthy,” said Vandana Sheth, a Los Angeles-based registered dietitian and lifelong vegetarian. “But it’s entirely possible to get all the essential nutrients our bodies need from a plant-based diet.”

As long as you choose your foods wisely and eat well-balanced meals, said Sheth, a spokeswoman for the American Dietetic Association, living a vegetarian lifestyle can be a very healthy choice. Despite certain myths, you can get adequate calories, proteins and vitamins by substituting different foods. And because it’s a diet that can be packed with nutrients, even children, the elderly and pregnant women can follow it and still be healthy.

In a report published in the July 2009 Journal of the American Dietetic Association, Consumer Trends, a national polling group, found that in 2006, more than 4.9 million Americans, or 2.3 percent of the adult population, identified themselves as vegetarian.

Some reports have shown the number is even higher. In 2008, a similar survey by the Vegetarian Times, a magazine devoted to healthy living, found that 7.3 million Americans, or 3.2 percent of the population, are vegetarians.

The most common vegetarian variations are: lactovegetarians, who don’t eat any meat, fish, poultry or eggs, but do consume dairy products; lacto-ovo vegetarians, who don’t eat meat, poultry, or fish, but do consume eggs and dairy; pescetarians, who abstain from all meat products, with the exception of seafood; and vegans, who do not eat any meat, fish, poultry, eggs or dairy, or foods containing animal derived ingredients, such as gelatin and honey.

Vegetarian and plant-based diets are also associated with many health benefits, Sheth said, including lower cholesterol and blood pressure, a decreased risk of heart disease, lower overall cancer rates, better diabetes control and management and a lower body mass index.