Nutrition Articles Blog

Elderberry And Its Health Benefits

2011-09-28T10:39:00.000-07:00

Elderberries come from a tree known as the Elder or Elderberry. It is native to North America and grows to approximately ten feet. European trees are different in that they grow taller to 25 feet. These trees have been used for several years to help with a variety of health problems. Recently, studies have proven Elderberry to be beneficial in promoting our immune system and even fighting the flu.

Sambucus nigra or Black Elderberry is the most common type of Elderberry used for medicinal purposes. Elderberry is also used for food. The flowers of the tree are used by many to make syrup, especially in Europe. This syrup is used in pancake mixes and toppings. It is also used in desserts such as pie or tarts. It is even diluted to make certain drinks.

Certain types of Elderberry can be toxic and should be avoided. Even the Elderberry trees used for food have parts that can be toxic. You should be careful not to consume Elderberries that are not ripe or have not been properly processed. Certain parts of the tree such as the leaves, seeds and bark contain a chemical closely related to cyanide which can be extremely poisonous. Unripe berries should also be avoided as they can be toxic. The berries are fully ripe when they turn black. When they are unripe they start out green and progress to the dark color.

Elderberries can be made into a paste to treat skin disorders and wounds. Some use the flowers of Elderberry as a skin wash. It is used to treat various skin disorders such as eczema or acne. A liquid is also made from the flowers to be used as an effective eye wash. When taken orally, it is known to help with congestion other respiratory disorders. Elderberry is thought to decrease swelling of mucous membranes such as sinuses.

Certain studies have proven Elderberry to have anti-viral and anti-inflammatory properties. Elderberries contain flavonoids which are known to be powerful antioxidants. Antioxidants are effective at fighting free radicals which destroy DNA and healthy cells. Elderberry contains more vitamin C than any other herb except for black currant and rosehips. Studies have even shown Elderberry to be able to reduce the duration of the flu by three days.

Certain Elderberry extracts have proven to be effective in fighting the H1N1 virus in test tubes. Other studies have also demonstrated it to be able to stimulate the immune system. It is thought to increase human cytokine production which can help the immune system. It is thought to have properties that may be helpful in fighting AIDS and cancer.

Empty Calories

2011-09-21T10:38:00.000-07:00

Having indulged ourselves with empty calories posts a threat not only to our figures but to our health as well. First of all, calorie is a unit measuring the amount of energy a gram of food can produce. So what is an empty calorie? Empty calories are calories deprived of their fibers, vitamins and nutrients. In other words, they do not build healthy children and vigorous adults. They create unwanted, undesirable fat, bulges and cellulites on bodies! Have you eaten empty calories lately? Check this out.

Example: Sugar

Do you like adding sugar to your coffee, and tea? No? Good. What about the hidden sugar in the food and beverages you take everyday? We may have not added table sugar to our meals or drinks but we surely take hidden sugar everyday. The Pepsi or Coke contains 11 teaspoonfuls of sugar per 12 ounce bottle. And how many iced drinks do you take everyday?

Even baked goods and milk offer hidden sugar. Chocolates, pies, sweetened milk, candies, lollipops, syrups, jellies are all yummy to the taste but they contain a large amount of sugar. It's one thing we should be aware of.

Refined foods like sugar are fattening. The fiber was left in the cane pulp. All that's left is the sweetness-empty calorie, that is.

Example: Fats and Oil

Science says that there are 9 calories per gram of fat while per gram of sugar contains only 4 calories. The implication? Fats are twice fattening than sugar. Talk about visible fats and oils, you know, like butter, margarine, cooking oils, mayonnaise, etc. All are high in calories. Moreover, processed oil is chemically devoid of natural fats. That 1 tablespoon of corn oil is made up of 14 ears of corns and that's a total of 125 of calories. The low-calorie foods are greatly increased in calories by frying. And we add calories to fruits by putting mayonnaise, ice cream, syrups, nuts, creams and all those yummy dressings.

Snacking

In the form of between-meal snacks come the many empty calories that we all want avoid. Snacks, sealed in plastic bags, contain many sugars. Plus, kids taking snacks have less appetite for the nutritious and healthy, well-balanced meals that moms prepare.

What to Avoid

Try to keep away from processed foods. Instead, eat more naturally grown foods: vegetables, whole grains and fruits. They are nutritious, not to mention high in fiber. Filling your tummy, these foods tend to decrease food cravings, saving expenses and helping you to becoming healthier and glowing.

What Is a Good Diet?

2011-09-15T10:37:00.000-07:00

What is a good diet? A good diet supports health, i.e. satisfies daily energy and essential nutrient requirements. 'Diet' in this context refers to the food habitually eaten by an individual. A diet good for one person may not be so for another. Energy and nutrient requirements can vary significantly from one individual to another, depending on activity levels, metabolic rate, growth, pregnancy, breastfeeding, and illness. Good eating habits are thus particular to each individual, and can change according to existing conditions.

It is advisable to have a chat with a general practitioner, when unsure about the current state of health, so that correct measures can be taken.

A balanced diet is composed of appropriate amounts of food from all food groups. These include grains; fruits and vegetables; meat, chicken, fish, and pulses; dairy; as well as sugar and fats. It is a good idea to get familiar with what constitutes a portion. If weight loss is desired good eating habits make success more likely.

People are getting larger in size all over the world. Unhealthy eating habits are a contributor to many common diseases, such as heart disease, cancer, and diabetes. Lack of exercise can further affect health. Inflexibility may develop, lean muscle mass be lost, brittle bones become evident due to lack of weight bearing exercise, and stamina weaken.

Changes to eating habits are often first considered when diagnosis indicates this to be a necessity. Maintaining a fit and healthy physique increases lifespan. This is a valid reason to start developing good eating habits, if this is already not the case.

Following a healthy diet also boosts energy, keeps memory in better working order, and stabilizes mood.

Eating small meals frequently throughout the day cuts down on hunger pangs and the need to overeat at one sitting. Three small meals enjoyed at regular intervals throughout the day, i.e. breakfast, lunch, and dinner, as well as having two to three snacks in between them would constitute a satisfactory eating plan. Eating regularly maintains an active metabolism. Eating less frequently is not better, and encourages weight gain.

Making healthy food choices that are enjoyed are more likely to be formed into a permanent habit. Habits cannot be changed overnight, and take perseverance and time to develop. This is a gradual process. Starting with one to two changes and adding to them at regular intervals can result in notable improvements before long.

It is advantageous to learn to listen to the body. Does eating continue when hunger is no longer present? Reducing the serving size by using appropriate portion sizes will in time make one feel satisfied quicker. Consuming as much food as previously will soon become not only difficult, but also uncomfortable. Food should be chewed properly, eaten slowly, and enjoyed in, preferably, a peaceful environment.

Good eating habits are beneficial in numerous ways. Old habits cannot be changed overnight. The effort it takes is a small payment in return for improved health, the resulting great feeling, and the energy radiating from a healthy individual.

What Is Argan Oil? A Discussion on the So Called Liquid Gold

2011-09-04T10:36:00.000-07:00

Argan oil is not as popular as the other types of oil such as virgin coconut oil or tea tree oil; and when this is mentioned to some people, they often ask what is argan oil. This natural oil is derived from the kernels of Argan tree through a process called extraction. In this process, the oil is hand pressed from the kernel; a process that takes hours. This has been a culture or tradition of the people of Morocco because they have been using the oil for various purposes such as for their cooking and also for cosmetic purposes. The women of Morocco keep their hair and skin healthy and shiny by applying this oil daily.

Now, there are already sophisticated and quick means of extracting oil from the kernels of the tree. Scientists conducted a study on the wonders of this oil and have found out its many benefits. Thus, it is already produced and marketed in many countries these days. Because of all its benefits, this oil has been given the term "the liquid gold".

Now that you have an idea what is argan oil, read about some of its benefits as a cosmetic ingredient;

· Prevention and elimination of acne on the skin

Argan oil has the capacity to control the overproduction of sebum oil that mainly causes acne. It also keeps the pH level of the skin balanced and therefore keeps the skin protected from inflammations and infections.

· Moisturizing the hair and skin naturally

When used regularly, this natural oil has the capacity to naturally hydrate or moisturize the skin and the hair, as well as the nails. It prevents dryness on these body parts and therefore helps in controlling faster aging. The women of Morocco are known to have shiny beautiful hair and radiant skin which they attribute to their daily use of the oil.

· Elimination of scars and stretch marks

The oil has the capacity to help in eliminating scars from the skin including stretch marks, a common problem of women. It nourishes the skin and allows broken tissues and cells to be repaired and renewed. Thus, it paves the way for the appearance of a new skin that is similar to that of the original skin of the individual.

Learning what is argan oil is good because you will come to understand why it is really cherished and utilized by many. There are so many other more specific uses and benefits of Argan oil cosmetically. Not only that. When it used in cooking, it offers many health benefits to the individual taking in any food that has argan oil in it. There are so many more Argan oil benefits and the list could go on and on. This oil truly deserves the right to be considered as a "liquid gold".

What Is the Problem With Trans Fatty Acids?

2011-08-24T10:35:00.000-07:00

With the increasing awareness about the dangers of fatty acids, how they increase the risks of our developing heart problems, the food industry has started looking for an alternative.

Saturated fats are found in animal products such as, meat, lard, and dairy. It is also found in coconut and palm oil. This type of fat increases our LDL cholesterol or bad cholesterol. Unsaturated fats come from vegetable oils and they do not raise the LDL. It is surely a better option to be preferred. Fried food has always been a staple food of the Americans. French fries, hamburgers, and fried chicken are common on the dining table. Finding a suitable alternative to the saturated oils has become a major issue.

The next problem was, when trying to use unsaturated fatty acids; it was found that they turned rancid very quickly. That was not the answer. It was found that hydrogenation of fats made them last longer. They were named partially hydrogenated vegetable oils. That was the invention of a new fatty acid, the trans type. Now instead of saturated fats being a major part of the American diet, now the trans fats have taken their place.

Do you think, trans fats are any better? No. Now we have both saturated and trans fats that are bad. While saturated fatty acids increased the LDL cholesterol levels, the trans fatty acids do the same. They also decrease the HDL level. The level of HDL should be increased not decreased.

The unhealthy foods are probably easiest to find and are quite irresistible. Doughnuts, cakes and cookies surely taste very yummy! Anything indicating partially hydrogenated vegetable oils on the label is bad for you. Potato Chips, corn, chips and crackers are my favorites, all bad for me.

The result is, trans fats are surely not better than the saturated type, in fact they are worse. No wonder our heart health in the US is continuously on the decline.

So, what is a good fat?

The foods containing unsaturated fats are the best for us. They include fats derived from vegetable oils like canola, peanuts, flax seeds, corn, safflower and sunflower oils. You should ensure that the cooking oil you're buying has not been hydrogenated. Learn to read the label. I keep my reading glasses handy these days.

Unsaturated oils consist of mono unsaturated or polyunsaturated fatty acids. These acids assist in lowering your bad cholesterol level while increasing your HDL level.

Ok, now where to get them from?

Omega-3 fatty acid is the problem solver. Omega-3 and omega 6 are called essential fatty acids implying that our bodies cannot produce them. Getting a good ratio of omega-3 to omega 6 can help you reduce your chances of having heart problems.

You can include omega-3 into your diet by eating more of cold water oil fish like tuna, salmon, sardines, mackerel, lake trout, herring and halibut at least twice a week. Use canola oil and margarine's that contain no trans fat. Be sure to read the labels. If a recipe requires a stick of butter, try using unsaturated vegetable oil in the recipe. Eating walnuts, pumpkin seeds, flaxseed, is also a very good option.

Omega 6 is fairly easy to get and we are surely getting more than enough of it in our daily diet. We in fact need to reduce our intake of omega 6. If that is not possible, then you can try to add some more of omega-3 to balance it out.

If you aren't into eating fish, and you don't like the taste of other foods containing omega-3, you can always find supplements at your local grocery store or drug store. Read the directions and take them as recommended. It is the best way to ensure you are getting the sufficient amount per day you need to stay healthy.

If you are in the care of a doctor and already taking prescriptions medicines, be sure to consult him before adding anything new to your diet.

If you are healthy at the moment, then take the steps to stay that way. Avoid the trans fats and saturated ones as much as possible and include omega-3 into your daily diet.

Try These Safe Gluten Free Desserts

2011-08-11T10:34:00.000-07:00

Gluten is a protein molecule found in many grains. There are people who are allergic to this particular protein. Such condition is called Celiac disease. People who avoid gluten because of this condition or other reasons can still enjoy gluten-free desserts.

Gluten is a protein molecule found in grains such as rye, wheat, and barley. It is present in most bread, cereal, and grain products. Some grain varieties with no gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, soybeans, oats, and sunflower seeds.

There are people who are highly allergic to gluten. This allergic condition is known as Celiac disease. Other people without this disease believe that this particular protein can cause health problems especially in the digestive system. To avoid getting this protein, the easiest way is to swerve away from food containing it. Perhaps another way is to eat just very little amounts of such food.

Many people think that a gluten-free living means a life without desserts. In reality, it does not necessarily go that way. There are desserts without gluten that can make your eating habit just like that of a child during Christmas. The following are some ideas that can help you.

A fresh fruit salad can be one of the most nutritious and easy to prepare gluten-free desserts you can make. All you have to do is get a bunch of fruit, cut them into bite size, and add juice or syrup.

You should cut all the fruits about the same size. If you are adding grapes or cherries, cut them into halves. Make sure to remove the seeds or pips. The rest of the smaller fruits such as raspberries and blackberries are left whole, of course. In the case of strawberries, you can cut into two or four parts depending on their sizes. If you have kiwi fruits or Chinese gooseberries, skin them before slicing. The fastest way to do this is to cut the stalk end off and put them into a bowl of hot water. After a few seconds, transfer them into a bowl with cold water. You will be able to peel the skin off easily after doing this.

To add flavor, add a little sugar syrup. Fruit juices such as grape, lemon, orange, and apple are also good. You can serve such no-gluten desserts plain or with cream or other toppings. Ice cream without gluten is also a good idea.

Pavlova is another famous option for you. You probably haven't heard about it. It is actually a type of meringue filled with fruit and cream served during special occasions. First, prepare the meringue and allow it to cool down. If it is already cold, just fill it with fruits and cream. You now have your pavlova. Some other recipes you can try are walnut-apple crisp, blackberry cobbler, and maple-pecan pie.

Today, whether you have Celiac disease or you are avoiding gluten for other reasons, there are many gluten-free desserts that can address your appetite's need for sweets. You will find gluten-free cupcakes, cookies, brownies, donuts, and even chocolate cakes! There are also different kinds of pies and puddings. Many restaurants today also include gluten-free food on their menus such as gluten-free pasta and breads.

The Facts on Bananas

2011-08-01T10:32:00.000-07:00

Bananas have become a staple in the diets of many millions, even billions of people around the world. It could be its convenience, you can just grab it, peel it, and go. It could be its lack of messiness when compared to most other fruits, or it could be its nutritional properties. No matter what the reason, this relatively low cost food has become a favourite by many.

Bananas actually aren't grown on trees, as the tree is actually officially classified as a large herb. They're the fourth largest fruit crop worldwide, and they were first noted by Alexander the great back in 327 BC in India. India also happens to the be the world's number one banana producer.

Bananas come in many forms, but the ones that most Americans are used to are generally called dessert bananas, as they're quite soft and sweet compared to other types of bananas. Another extremely common form of the banana is the plantain, and is widespread in tropical regions across the globe. It's not really eaten the same way that we eat bananas here in North America, but rather it is cooked, and used in a wide variety of cuisine as a sweet, but distinct flavour.

Here in North America, bananas are used in a wide variety of cooking as well, making it a very flexible fruit indeed. Don't like them on their own? No worries, try them deep fried with ice cream for an out of this world dessert. A little too wild for you? Try a good old-fashioned banana creme pie. Oh, and don't forget a nice piece of toasted banana bread with a glob of butter on top.

Not only are bananas delicious, and a main ingredient for many delicious recipes, but they're also extremely good for you. At a little over 100 calories per banana, they make the perfect snack. A single one also contains about 12% of your daily recommended fibre, and 17% of your daily recommended vitamin C. Bananas are also noted for their very high concentration of potassium. It's one of the best dietary supplier of potassium in fact, and potassium has been proven to reduce the risk of hypertension in stroke when present in a high enough quantity in your diet.

Due to their size, their calorie count, and their easy peel and go appeal, a banana is a great snack to have when you're trying to prevent starvation mode. It will keep your calories up, your metabolism revving, and you body going.

Josh Vales has been a trainer and fitness fanatic for over 10 years and wants to help people reach their fat loss and muscle building goals. Read more about the starvation mode myth and download a FREE copy of Josh's Biggest Fitness Lies report to avoid the 10 most common fitness mistakes.

Weight Loss Techniques With Safety and Health in Mind

2011-07-29T10:31:00.000-07:00

Healthy and Safe Weight Loss Techniques Everyone Should Know

Losing weight fast is something you can accomplish if you use the right strategies and don't fall back into old habits. So what ways do you go about dropping that weight as fast as possible? There is no easy, magic way to lose weight, and the only way to lose weight and keep it off is to watch what you eat and work out as often as possible. On the other hand, there are a few tips you can use to maximize your weight loss and you're about to learn about them here.

Don't go to Fast

No one can blame you for wanting to lose weight as quickly as humanly possible, but you must be realistic when setting your goals. If you set short term goals that are easy to reach, you can climb those shorter goals until you reach the loftiest goal you've set. If you could, for example, lose an average of 2 pounds per week, this may not sound like much, but it will add up quickly. It's possible doing that to lose up to 25 pounds in just a matter of a few months. But if you try to lose all 25 pounds too quickly, you will soon quit because of frustration, and besides a diet like that is unhealthy. So if you want to lose weight, go just a tad bit at a time and you will lose all that weight eventually. Losing fat fast is a very reachable goal, but it must be done gradually over time or else you won't get anywhere.

Eat Less Fat

It may seem obvious that losing weight fast means eating less fat, but it isn't actually that simple. The body actually needs fat to function properly, but it only needs the good fat, so you should try to cut all the unhealthy fats from your diet. Just because a particular food says that it's diet, low fat or non fat doesn't mean it's made of healthy fats. Good fat consists of unsaturated fats that are found in many nuts, flax, avocados and olive oils. The bad fats consist of the type of fat in sweets and junk food, and that's called Trans fat. Then there is saturated fat, which is the kind found in animal products, but you should keep these to a minimum and try to get only the organic kind. By eating more healthy fats and keeping the other fats to a minimum, you'll reach your weight loss goals faster.

Get some Professional Help

Very often, to succeed at losing weight quickly, you have to deal with emotional issues that cause you to overeat or lead an unhealthy lifestyle. So if you suffer from an eating problem, or you are depressed or anxious, you will have to deal with those problems in addition to creating positive habits as far as eating and exercise are concerned. If you suffer from anything like that, you may want to seek counseling, psychotherapy, hypnosis or meditation. If you want to lose weight as fast as possible, you are going to have to deal with the problems beneath the surface if you hope to keep it off once it's gone.

Bee Pollen B12 - The Natural Energy Booster

2011-07-21T10:28:00.000-07:00

You've probably heard about or even taken vitamin B complex supplements. There are 8 separate B vitamins, each containing, or referring to a specific nutrient; Vitamin B7 is biotin, B8 is folic acid etc. Vitamin B12 pertains to cobalamin which is essential for many functions within our body.

We normally get B12 from animals and their by-products; meat, poultry, fish, eggs and dairy. Bee pollen contains many other vitamins as well as several of the B vitamins; B1, B2, B3, B5, B6 and of course B12.

Bee Pollen B12 = Energy

Arguably, the most important benefit we humans can get from taking vitamin B12 from a quality pollen are the increased energy levels that most adults want and need. Many people who suffer from chronic fatigue syndrome will take B12 supplements in the therapeutic amount of 1000 micrograms to cure fatigue and exhaustion and to improve their energy level.

An energy increase is synonymous with a faster metabolic rate which is the key reason that many people use bee pollen as a weight loss aid. Most weight loss products will have an energy or metabolism increasing ingredient. Bee pollen has this potential and many more.

Other benefits of vitamin B12

Athletes and people needing an instant energy boost will take an ingestion of B12. This produces red blood cells which carry oxygen, resulting in more energy. New blood cells are always needed to:

keep our circulatory system healthy
regulate the nervous system
keep cholesterol levels in cheek
protect against strokes
high blood pressure
helps against colon, breast, lung & prostate cancers
strengthens and renews hair, nails and skin
Vitamin B12 is just one of the many nutrients you get from taking bee pollen... not bad!

The Need To Know Bee Pollen Benefits and Side Effects

2011-07-08T10:28:00.000-07:00

A natural product can have certain side effects on individuals, whether they are from an allergic reaction from the actual food, or from a man-made substance that somehow found it's way into the product.

Some countries like China and the United States have reportedly produced some inferior bee pollen due to contamination from air pollution and heavy toxins.

Will your health be at risk?

Some people may believe that having an allergic retain to a bee sting means they will also have one with the bee's pollen. This isn't true. The reaction is to the bee's venom, not to the bee or it's pollen. Of course there is always a chance of someone having a reaction to it, as anything else. You can easily find out by starting with very small dosages to see if anything happens.

Some people already know they have an allergy to pollen, in which case taking bee pollen can actually help your body to slowly desensitize these reactions over a period of time rather than make the allergy worse.

Bee pollen benefits

Although the science community still has much to learn about this amazing food of the bees, many people over many years have claimed, and raved about great benefits from taking bee pollen. Some of the most impressive and most important are:

It's antibiotical properties can kill dangerous toxins and other bacteria in the body

Has been a proven prostate cancer treatment

Can help in lowering blood pressure

Can prevent allergies by boosting immune system performance

Boosts your natural energy

Don't forget, if you've been on medication, or even taking a drug as common as aspirin, you have been adding toxins and chemicals that can be harmful for your body. We take in toxins simply breathing air pollution which is in every big city.

Now that you know a little more about some of the bee pollen benefits along with some of the myths of it's side effects, learn which other crucial points you need to know before buying a quality pollen.

Which Is Better - Bee Pollen Granules Or Capsules?

2011-07-02T10:26:00.000-07:00

You can take bee pollen granules, in pills, and even capsules. Many people concerned about getting pollen in it's purest raw form will often go for the granules. This can be a good idea, if you know where the granules were collected.

There are some countries which produce bee pollen that have pollution problems. Not only will pollution from the air get into the pollen, but metals and other toxins as well. Many people have written about how New Zealand is producing the purest bee pollen in the world. It could be due to the low population, the lack of big industry, uncontaminated waters and almost zero pollution. These factors would certainly help.

Bee pollen granules vs capsules

Fans of granules will argue that they are a truer and complete form, and that capsules are filled with a pollen that has gone through some kind of manufacturing process, Also, when many companies manufacture it in capsules, who can say a filler isn't being added?

The complaint some folks have against granules is that they are hard to take because of their taste. A popular way is to soak them in juice or water for a while, let them dissolve and then drink up.

Regardless, this raw form can be very hard for the body to digest all of the nutrients contained in the pollen. It's for this reason some smart manufacturers add specific enzymes to the encapsulated form to ensure better, and higher nutrient absorption. This makes a lot of sense, otherwise you can waste a lot of money.

Either way, the most important thing to do, whether you decide to go with bee pollen granules or capsules, do some research on the actual company who manufactures the product. Hopefully they are ethical, and deliver a pure, uncontaminated product. These things are important because there are too many variables involved that make it easy to get ripped off.

We have sought out and found the highest quality and purest bee pollen from New Zealand. You'll be impressed with their all-natural manufacturing process and level of quality control.