Continue reading »]]> Breathing is something that we do every day, at an unconscious level. For many people breathing is a very underestimated function and they are unaware of the importance of proper and correct breathing.

Let’s take look at the functions of breathing:

Breathing provides oxygen for cellular metabolism and helps to maintain the acid alkaline balance in the body. Diaphragmatic breathing pumps cerebral spinal fluid to nourish and remove waste from the central nervous system. Breathing moves life force, chi or energy throughout all parts of the body. These many important functions often become dysfunctional when people get busy, stressed or lose the optimal breathing pattern. When this happens breathing shortens and people become chest breathers rather than breathing from the diaphragm. When you are a chest breather the repository muscles of the neck tend to shorten and tighten like taught wires. This can create all sorts of dysfunctions in the upper cervical area of the spine.

As we breathe around 20,000 times per day, these muscles then get overworked and hypertonic (tight) when they are continually doing a job that they should not be doing. This can then cause the upper cervical spine to be pulled out of alignment creating headaches and tension in the upper back. Following this there is a domino effect of muscle imbalance that flows through the rest of the body. Poor posture is another major influence that causes shallow and ineffective breathing patterns. Forward head posture is an extremely common dysfunction and places the body in an unoptimal position to breathe deeply.

It is estimated that poor breathing plays a part in more than 75% of people visiting a doctor. Poor sleep is another factor. Quality breathing will help you achieve a better more restful sleep allowing you to wake in a more recovered state. Stress will also create shallow or chest-based breathing patterns. When this happens the body can become acidic creating a catabolic state. When our body is in a catabolic state it does not have the ability to recover and repair.

So How Should We Breathe?

Breathing is the 2nd foundation principle, just behind thought and it is extremely vital to our health and vitality.To breathe correctly we must breathe in through our nose and breathe deep into our diaphragm. This breath should not be excessive but nice and smooth, deep and flowing into the diaphragm. As we breathe the tummy should raise. At the same time you should feel your sides and
the back expand almost like an all round cylinder and the last place to move is the upper chest. The ideal pattern should be 2/3s diaphragmatic and the last 1/3 chest movement.

Breathing properly detoxifies and neutralises the body. It brings us into an anabolic state where we can recover and repair. People, who cannot breathe through their nose, need to look at food intolerances such as gluten and dairy. Food intolerances cause an inflammatory response and the body responds by producing more mucus, blocking up nasal passages. This is very hard on the immune system and should be addressed. Breathing techniques go back many years with all sorts of Eastern style exercising, such as yoga’s, Tai Chi, Chi gongs. At the same time these training methods are used to quiet the mind.

When our mind is too busy, thoughts are just jumbled up like food in a waste disposal. It is impossible just to be or to think clearly and effectively. It is only by quieting the mind that one can see what it is that they truly want. Meditations are very powerful tools to develop effective breathing but also to quiet the mind Diaphragmatic Breathing Exercise. To become aware of your breathing, place one hand on your upper chest and one on your stomach. Take a breath and let your stomach swell forwards as you breathe in, and fall back gently as you breathe out.

Try to get a steady rhythm going, take the same depth of breath each time. Your hand on your chest should only move in the last third of the breathing in cycle. If you have breathed poorly for a long time, it takes a lot of practice to reeducate new breathing patterns. If you do experience difficulty a great way to help to activate the diaphragm is to lie on your tummy so that you feel the diaphragm press into the floor as you breathe. Or lie on your back with a small weight like a wheat bag on your tummy – just below the rib cage. Isolate the breath it at first by just focusing on the upper tummy raising. As this becomes easy you can then imagine breathing into your sides, master this and then add the feeling of breathing into the back as well. Put it all together so now you are breathing into the diaphragm, the sides and the back like an all round cylinder.

Breathing Facts

There are three basic types of breathing;
Clavicular breathing is the most shallow and worst possible type. The shoulders and collarbone are raised while the abdomen is contracted during inhalation. Maximum effort is made, but a minimum amount of air is obtained.

Thoracic breathing is done with the rib muscles expanding the rib cage, and is the second type of incomplete breathing.

Deep abdominal breathing is the best, for it brings air to the lowest and largest part of the lungs. Breathing is slow and deep.

Did you know:
The average person takes approximately 21,600 breaths a day. The body brings 8000 litres of air and 17.5 litres of blood through the lungs every 24 hours and the body requires 40 kgs of oxygen daily. The brain uses 25% of the body’s oxygen and is only 3% of its mass. How the body removes its waste products by percentage:
Breath 70%
Skin 20%
Urine 7%
Faeces 3%

Take 5 minutes out of your day to concentrate on breathing. Inhale through your nose for a count of four, hold your breath for a count of seven and exhale through your mouth to a count of eight making a whooshing sound. Repeat for six to eight times. Breathing exercises can lower your blood pressure, calm a racing heart, assist with an upset digestive system, and influence your emotions and your moods. Make this a daily habit.

Here is another great breathing technique to use. While you visualize the stress leaving your body, practice the following hand and breathing techniques.

Set 1

Touch the thumb to the index finger and breathe in through the mouth for 5 seconds, out through the mouth for 5 seconds.

Touch the thumb to the middle finger and breathe in through the mouth for 5 seconds, out through the nose for 5 seconds.

Touch the thumb to the ring finger and breathe in through the nose for 5 seconds, out through the nose for 5 seconds.

Touch the thumb to the little finger and breathe in through the nose for 5 seconds, out through the mouth for 5 seconds.

Touch the thumb to the index finger and breathe in through the mouth for 5 seconds, out through the mouth for 5 seconds.

Set 2

Sequence is identical to set one. However, the breathing work is only 3 seconds.

Set 3

Sequence is identical to set one. However, the breathing work is only 1 second.

References:

Correct Breathing – Global Healing Exchange

Continue reading »]]> “Music is not only able to affect your mood — listening to particularly happy or sad music can even change the way we perceive the world,” according to researchers from the University of Groningen.

Listen to upbeat music on your way to work. First of all, listening to upbeat music will put you in a great mood to start your day. Secondly, researchers have found that music does more than soothe the heart; it also relaxes the inner lining of the arteries. This widens the arteries, which allow blood to circulate more efficiently, and lowers blood pressure. However, be careful to choose upbeat music. Music that is considered stressful will have the opposite effect.

Have you ever had a song that you really like come on the radio? In seconds you feel better; your toes are tapping, your fingers are snapping and your heart is lighter. It is amazing and so easy to change your mood. Our associations to music are very strong. For example, my father has been gone for almost 20 years. Yet to this day, if I hear any of the songs that were played at his funeral I am immediately saddened. Just think what happens when you hear your high school or college theme song, memories will come flooding back to you.

Music has therapeutic effects. It can be curative and restorative for a wide variety of conditions. According to the American Cancer Society, music can help relieve the aches and symptoms of someone with a chronic disease while enhancing the patient’s joy and general well-being. Music therapy can ease the pains of chemotherapy, lower anxiety, restore an individual to a good mood, lift a depressed person’s spirit and even help insomniacs get a good night sleep.

So download some great fun, meditative, and joyful songs onto your iPod, and feel the positive effects of music.

Reference:

Music Changes Perception – ScienceDaily.com

Continue reading »]]> Take a walk on your lunch hour. The benefits of exercise are well known. However, studies have shown that if you break your exercise up into three ten minute sessions per day it is as effective as one 30-minute exercise session. Since most of us are too busy to exercise for thirty minutes at one time, taking a walk on your lunch hour can be one of your ten-minute sessions.

In addition, if you are asking yourself “why should I exercise”, let’s talk about the main reasons for exercising.

Exercise reduces stress by producing a relaxation response. You will feel better about all parts of your life. Moreover, your partner, children and co-workers will benefit from your exercise because you will actually be less irritable.

Being physically active increases your levels of serotonin in the brain. This provides you with more clarity. It is clear that people who exercise and are active are also more productive at home and at work.

Exercise actually gives you more energy. Although it does not seem to make sense that you expend energy and this would actually give you more energy, but that is how it works. During exercise endorphins are released into your blood stream leaving you feeling much more energized.

Calories are burned up every time you exercise. And the math is simple. It takes 3600 extra calories to add a pound on to your body. Therefore, if you have pie for dessert you can estimate that it has 500 or more extra calories in one piece. You either need to cut 500 calories out of your next meal or go out and exercise for 50 to 60 minutes at medium intensity. A good method of controlling what you put into your mouth is to know how long you have to exercise to get rid of those calories. For example for one chocolate chip cookie, you need to run a mile. Guess I will not have that cookie!

Have you ever noticed if you exercise during the day, you have more energy through the day? If you don’t exercise, it just seems like the day drags on? Movement literally creates energy in our bodies, and motivates us to keep going – which is why you always feel SO great after a good workout.

References:
PubMed Article Importance of Walking

Trim Your Waistline, Improve Your Health – Mayo Clinic

Continue reading »]]> Take a whole food supplement. Whole food supplements contain the entire package of nutrients that you would receive if you ate the actual food. Whole food supplements are dietary supplements derived solely from whole, natural food ingredients and not containing isolated or synthetic vitamins or amino acid compounds. It is important for you to supplement your diet because it is difficult to cure disease but it is easy to prevent disease. The U.S. government recommends that you consume 7 to 13 fruits and vegetables per day to prevent disease. Since this is difficult for most, add a whole food supplement to your diet daily.

While we’ve been dutifully eating our fruits and vegetables all these years, a strange thing has been happening to our produce. It’s losing its nutrients. That’s right: Today’s conventionally grown produce isn’t as healthful as it was 30 years ago — and it’s only getting worse. The decline in fruits and vegetables was first reported more than 10 years ago by English researcher Anne-Marie Mayer, PhD, who looked at the dwindling mineral concentrations of 20 UK-based crops from the 1930s to the 1980s.

It’s happening to crops in the United States, too. In 2004, Donald Davis, PhD, a former researcher with the Biochemical Institute at the University of Texas, Austin, led a team that analyzed 43 fruits and vegetables from 1950 to 1999 and reported reductions in vitamins, minerals, and protein. Using USDA data, he found that broccoli, for example, had 130 mg of calcium in 1950. Today, that number is only 48 mg. What’s going on? Davis believes it’s due to the farming industry’s desire to grow bigger vegetables faster. The very things that speed growth — selective breeding and synthetic fertilizers — decrease produce’s ability to synthesize nutrients or absorb them from the soil.

When you buy vitamins, look for a list of ingredients that tells you the SOURCE of where the vitamin or mineral came from. For example, Vitamin C (ascerola cherry). If it says “Ascorbic acid” it is likely synthetic. Choose these over ones that contain lists of ingredients like “beta carotene, potassium, glutamic acid.” The latter contains individual vitamins and these are not truly whole food ingredients. When you eat the whole food, you receive a symphony of benefits. When you take a particular vitamin or mineral, it is like taking just one note of the song.

Whole food supplements are not considered pills but are treated as a food. Therefore, the label will be an ingredient label rather than the amount of particular vitamins and minerals included in the supplement.

Without a doubt, the very best whole food supplement, and the #1 product on the market today is NutriVerus. Without a doubt this is the best top quality product you could purchase. You can get more information here on the most simple way to get the best nutrition in your body!

Nutrition the way your body wants it – nourish it with a whole-food matrix of real vitamins, minerals, glyconutrients and antioxidants

How confident are you that your diet is providing even close to what you need, not just for your overall good health, but what you need to actually get to the end of each day, each week, and still feel like you have something left to give?

We know our bodies are designed to get nutrients from natural and pure sources, but very few of us actually get most of our nutrition this way. Even those of us who are trying to be healthier by becoming more educated about nutrition have a hard time feeling confident that we’re getting the right stuff for ourselves and our families. In fact, the more we learn about good nutrition, the more we realize just how hard it is to get what our bodies really need. So, we’re left with a nutritional void.

NutriVerus powder addresses your nutritional needs by filling in where your diet stops short. It epitomizes everything Real Food Technology® solutions represent with:

• Naturally sourced vitamins from foods like acerola cherries and broccoli
• Hydroponically grown, plant-sourced minerals from Indian mustard plants
• Cell-supporting glyconutrients from plant-polysaccharides like aloe vera and arabinogalactan*
• Stabilized rice bran, containing phytosterols, fatty acids, fibers and glyconutrients
• Organic fruit and vegetables to support nutritional synergies in a whole-food matrix

The science behind NutriVerus powder may be advanced, but the product was designed to simplify nutrition for your whole family. It’s

• Effective and safe — All-natural, food-sourced ingredients backed by studies and science
• Simple and easy-to-use — One serving twice a day, designed to mix with food or beverage without affecting taste
• Cost-effective — The best of Mannatech’s nutritional technologies in one product
• Exclusive — A combination of Mannatech’s patented technologies

Overview

Here’s what NutriVerus powder can do for you:

• Bolsters your immune system*
• Supports brain function*
• Helps you maintain your energy*
• Helps protect your cardiovascular system*
• Supports healthy digestion*
• Supports cell-to-cell communication*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Continue reading »]]> Add another serving of fruit to your diet. Studies link diets high in fruits with less mouth, stomach and colon-rectum cancers, heart disease, strokes, and diabetes. Diets high in fruit may also reduce the risk of developing kidney stones and may help decrease bone loss. Eating fruits that have a lower caloric count per cup may also be a way to maintain or lose weight. Fruits are an important source of nutrients including potassium, dietary fiber, vitamin C and folate.

There are some great ways to increase your consumption of fruit. One of the best ways is to make your own applesauce. All you need is a blender or food processor, apples, honey and cinnamon. Cut the apples in quarters, put in a squirt of honey, a dash of cinnamon and allow your blender to do the work. This is the best tasting applesauce you will ever have.

Another great way of adding fruit to your diet is to have a smoothie for breakfast. This can be as simple as adding a banana, berries and water into your blender. In a few seconds, you have a fruit smoothie that is quite nutritious. When you get a little more adventurous, you can add a handful of spinach to this recipe. Now you are getting fruits and vegetables for breakfast. The spinach is not even noticeable in your smoothie. This is a great way to start the day!

Fruit for dessert is also a fun way to increase your daily intake of this nutritious item. Grilled peaches are absolutely yummy. It is one of the easiest desserts you will ever make. Cut the peach in half, take out the seed and grill each peach half for 3 minutes per side. Your guests will be quite impressed. If you want to make this a little fancier, place peach marmalade mixed with lime juice in the place where the pit was located. Another easy dessert option is to grill pineapple and then sprinkle with cinnamon. Freezing grapes and eating them for a snack is also a fun way to add fruit to your diet.

So what about snacks? Many times parents with small children want something easy (but really, what ISN’T easier than grabbing a piece of fruit?) It truly is the “original fast food!”

Here is a GREAT recipe to try from  Thankyourbody.com

Inspired by this recipe from the Mommypotamus.

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Take the stairs whenever possible. Exercise is one of the healthiest things you can do for your body. And the best part of exercise is that it makes you feel great. Just 20 to 30 minutes per day can make a difference in how you feel and recent studies have shown that it does not matter if you get this exercise over the course of the day or all at once. Make exercise easy and add it into your daily routine.

Do you ever notice how you breath heavier or even get winded when you’re climbing up stairs? In the Sunday Boston Globe Parade section this morning their was a question that asked why do I get winded climbing up stairs when I can easily run a mile on a treadmill?  They first mentioned the difference between rolling a suitcase compared to picking up one and carrying it and how it’s a lot easier to roll it.

Joseph Signorile, Ph.D, a professor of exercise physiology at the University of Miami then compares running on a treadmill where you barely lift your body weight up and down and climbing up stairs. When your walking up a typical 45-degree staircase you’re required to move 70% of your body weight against gravity. Dr. Signorile’s is the author of a new book called Bending the Aging Curve.

When you take the stairs, it is important to climb them as fast as you can. This exercise is called burst, interval or PACE training. This type of exercise can be described as alternate bursts of intense activity with intervals of lighter activity. Research indicates that exercising for 1 minute at high intensity a few times throughout the day can be as effective as exercising for 30 to 60 minutes at an average pace.

A recent Scotland Study had one group of individuals maintain their low intensity exercise while another group completed three high intensity sessions per week. The high intensity group only exercised 15% as much as the low intensity group and both groups had the same results!

Personal Trainers Jade Teta and Keona Teta suggest that burst training can be effective by doing short bursts of activity throughout the day. They give examples like running up the stairs for a minute on your lunch hour, doing a minute run in the morning at high intensity, a minute of push-ups at your top speed before dinner and a minute of squats during a commercial. Now that would be four minutes a day, can you do it?

To make burst training effective you must exercise at 90% to 100% of your maximum effort for 30 to 60 seconds. This level of effort will allow your body to burn stored sugar, (glycogen). Follow up this “Burst” with 30 to 60 seconds of low impact exercise for recovery.

This method of exercising will cause your body to burn fat for the next 36 hours.

You only need to do 4 to 6 sets of 30 to 60 second bursts 3 times a week to see marked changes and improvements. More is not always better – make sure you have days of rest.

References:

Michael Wood CSCS

World Wellness Education

Continue reading »]]> Drink a glass of water as soon as you get out of bed in the morning. Studies link diets that include lots of water a day with a lower risk of colon and bladder cancer, heart attack and digestive system problems. Drinking more water will help you lose weight, relieve a headache, give you younger and healthier skin, and help in digestion and constipation. Water will relieve leg cramps, relieve fatigue and keep you in a good mood. With all of these wonderful reasons to drink more water, many still do not get the amount of water our bodies need. The formula for drinking water is to drink ½ your body weight in ounces of water per day. For example a 120 pound person should drink 60 ounces of water per day.

One of the excuses that people make about not drinking enough water is that drinking water is boring. They want more excitement in their drinks, but there are a number of ways to make water exciting. Make herbal teas; there are hundreds of different varieties on the market that contain no caffeine and these will hydrate you just like a glass of water. Better yet, grow and dry your own herbs, which will give you a lot of variety as well as the added value of knowing your herbs are organic.

Add honey to your water. This trick is also endless since there are many different varieties of honey and they all taste different. Some of the beekeepers are quite creative these days and you can purchase items like lime infused honey. This makes a yummy drink and on top of it, honey is very nutritious so you are not only meeting the goal of hydrating your system, you are adding another healthy ingredient to your day.

Another fun way to make water exciting is to purchase an infusion pitcher and add any fruit or vegetable you want to flavor your water. Lemon, cucumber, lime and berries all make for incredible tasting water. So, no more excuses; drink to your good health.

Supplies Needed:

• fruit — whatever kind you like (except no bananas); make sure it’s good and ripe for maximum sweetness and flavor.  I like to use all kinds of citrus and berries. I also found pineapple and watermelon to work well for flavoring water. If you don’t want to buy whole ones, many grocery stores sell small containers of pre-cut fruit.
• herbs — these are optional, but many herbs are a surprising complement to fruit flavors; almost any herb will work depending on your personal preference
• jars or pitchers — I use 2 quart mason jars primarily, but any 2 quart pitcher will do.
  (click here to view 2 quart mason jars on Amazon)
  fruit infusion pitcher–I recently purchased one of these–it’s another option if you think you’ll be making infused waters regulary; a very easy, tidy way to strain fruit from water
  (click here to view fruit infusion pitcher on Amazon)
• muddler or wooden spoon for mashing fruit and herbs
  (click here to view muddler on Amazon)
• ice
• water — I use filtered water, but regular tap water is fine if yours tastes good to you
  (click here to view Brita Water Filter Pitcher on Amazon)

Fresh vs. frozen fruit. When in season, I prefer to use fresh fruit. However, when fruit is out of season, the fresh version can be tart or flavorless. Because fruit that is to be frozen is picked at the peak of ripeness, it is often the better option for the best flavor, sweetness, and nutrients. I find this to especially to be the case with berries and peaches.

A variety of fresh herbs. Use whatever herbs you like or happen to have on hand. I picked all of these from my herb garden and have tried them in flavored waters. It’s surprising how well they blend with most fruit flavors, and they amp up the refreshing factor of the water. Mint is the most obvious herb choice. I also have tried basil, rosemary, sage, thyme, lavender, and tarragon. All good.

I’ll share some of the fruit and herb combos that I’ve recently tried for flavoring water. But, honestly, you can combine most fruits and herbs according to your favorite flavors and what you have on hand in your fridge. I’ll show you how to make 5 flavor combos. You can take it from there, creating endless flavor combos of your own.

Quantities: The quantities in my flavored water recipes are all for 2 quart jars or pitchers. However, I ran out of the 2 quart jars and used a few 1 quart jars, halving the recipe ingredients. So, don’t be confused by the different jar sizes. It’s easy to make a full or half batch depending on your jar or pitcher size.

The first 2 waters are flavored with fruit only (no herbs)
WASH FRUIT THOROUGHLY! The citrus and berries need to be really, really clean to keep contaminants and bacteria out of your flavored water. I recommend organic fruit, if it isn’t going to be peeled.

1. All Citrus Flavored Water (adds refreshing tartness to water) – slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar, press and twist with a muddler or the handle of a wooden spoon. Press enough to release some of the juices, but don’t pulverize the fruit into pieces. Fill the jar with ice. Pour in water to the top. Stir it with the handle of a wooden spoon or a chopstick. Put a lid on it, put it in the fridge, and chill.

• click here to view plastic lids for mason jars on Amazon — these are long-lasting and easier to screw on and off than the metal rings and lids that come with the jars; they fit all wide-mouth mason jars

You can drink it right away, but the flavor intensifies if it’s made an hour or two ahead. It’s even better the next day. 24 hours later straight from the fridge, the ice still hasn’t melted completely in mine. The ice at the top serves as a sieve so that you can pour the flavored water without getting fruit bits in your glass.

2. Raspberry Lime Flavored Water (beautiful color and mildly tart) — Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add raspberries. Press and twist with a muddler to release some of the juices (don’t pulverize the fruit). Fill the jar with ice, then add water to the top. Stir, cover, and refrigerate.

The next 3 waters are flavored with fruit and herb combos

3. Pineapple Mint Flavored Water (a hint of minty sweetness). Add a sprig of mint to the jar–you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar. Muddle the mint–the goal is to bruise the leaves and release their flavor–don’t pulverize them into bits. Add pineapple pieces, press and twist with the muddler to release juices. Add ice to the top and then water. Stir, cover, and refrigerate.

4. Blackberry Sage Flavored Water (subtle, refreshing flavor). Add sage leaves to jar and bruise with a muddler. Add blackberries; press and twist with muddler to release their juices. Fill jar with ice cubes, add water to the top, stir, cover and refrigerate.

Water can be what you make of it – sure, it takes a little extra time, but the benefit is more than you can imagine!!What is YOUR favorite flavored water mix?

THANK you to Monica with The Yummy Life for the amazing recipes!!

Continue reading »]]> Have you ever noticed on days you aren’t very active, you almost seem MORE tired than when you get exercise? Yet when you get some exercise, your energy seems to shoot through the roof! Why is that?

The act of exercising actually stimulates the brain and body – and it is incredibly important for our well-being!

Our challenge for this week is to walk for 10 minutes, three times per week. Studies link exercise with a lower risk of heart disease and stroke. Exercise has been associated with up to a 30% improvement in mental abilities.

Exercise can be difficult to keep in your schedule and it is critically important. Starting with walking is a good beginning to an exercise program because it does not require any special equipment, clothing or shoes. And of course it is important to start slow and build up both time and speed.

Good ideas for staying on a walking program include:

Find a walking buddy

Walk the same time each day

Schedule your walk on your calendar

Tell friends or others that you are exercising

Make a goal around your walking program

Wear headphones with inspiring music

As the people at Nike say, “Just Do It!”

In a very short amount of time, possibly just by the end of the week, if you increase your exercise you will see a dramatic increase in your energy, and a much better outlook in your mood!

References

• “Cancer Research”; Physical Activity after Diagnosis and Risk of Prostate Cancer Progression: Data from the Cancer of the Prostate Strategic Urologic Research Endeavor; Erin L. Richman, et al.; May 2011
• EurekAlert!: Walking Slows Progression of Alzheimer’s
• “Journal of the American Medical Association”; Gait Speed and Survival in Older Adults; Stephanie Studenski, et al.; January 2011
• American College of Sports Medicine; Weight Control Registry Reveals Secrets to Lasting Weight Loss; March 2011
• MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
• MayoClinic.com; Walking: Trim Your Waistline, Improve Your Health; December 2010
• Importance of Walking – LIVESTRONG

Continue reading »]]> Add berries to your diet. Berries are the best overall fruit for your health. Not only are berries extremely tasty, they are also low in calories, low in sugar and high in fiber. Berries are loaded with antioxidants, cancer fighting phytochemicals, vitamins and minerals. They are best if eaten fresh and uncooked. It is extremely important to buy organic berries. Strawberries are listed on the Environmental Working Group’s dirty dozen list as one of the most highly contaminated fruits and vegetables. Other fruits and vegetables on this list include:

Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Cherries, Pears, Grapes (imported), Spinach, Lettuce, and Potatoes.

Studies have shown that berries benefit your health in many ways. Berries lower your risk of Parkinson’s disease, slow aging, fight cancer and the purple colored berries may prevent Alzheimer’s disease and multiple scleroses.

Blueberries have the highest amount of antioxidants, they protect against urinary tract infections, cancer, age related health conditions, brain damage from stokes and may reduce the build up of bad cholesterol. They contain vitamin A and C, zinc, potassium, iron, calcium and magnesium. They are high in fiber and low in calories. The perfect diet food!

Strawberries are second only to blueberries in antioxidant activity. They too are rich in dietary fiber. Strawberries contain a phytochemical that has been shown to fight carcinogens. They contain manganese, folic acid, potassium and more vitamin c than any other berry.

Raspberries contain cancer fighting phytochemicals, calcium, vitamins A, C, and E. and also folic acid.

Cranberries are known for their ability to treat urinary tract infections. Along with this ability cranberries also protect against cancer, stroke and heart disease. These berries are rich in polyphenols a potent antioxidant that may reduce the risk of gum disease and stomach ulcers. They may also inhibit the growth of human breast cancer cells and decrease the levels of bad cholesterol.

Avocados surprisingly are also a berry. These wonderful berries are rich in monounsaturated fat, which is a great source of energy and they contain twice as much potassium as a banana. Avocados also contain folate and are one of the best sources of vitamin E available. Research has also shown that they protect against liver damage. These great tasting berries also protect you from cancer, cataracts, macular degeneration and along with all of this they have been shown to lower cholesterol.

As you can see berries are definitely a super food. They are inexpensive, available year around, easy to prepare so add them to your daily meal plan and notice the difference in how you feel!

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Drink 2 to 3 cups of green tea every day. Drinking 2 to 3 cups of green tea per day may increase your metabolism up to 5%, which may help with weight loss. Studies have also linked diets that include green tea with lower risk of heart disease, rheumatoid arthritis and cancer – particularly skin, breast, lung, colon, esophageal and bladder cancer.

Green tea contains antioxidants properties, polyphenols, theanine, as well as a wide variety of vitamins and minerals. To understand green tea benefits for one’s health, all you have to do is take a closer look at the compounds…

Polyphenols
 Polyphenols are a class of phytochemicals found in high concentrations in green tea. These have been associated with heart disease and cancer prevention. The slight astringent, bitter taste of green tea is attributed to polyphenols.

Tannins 
Tannins are a group of simple and complex phenol, polyphenols, and flavonoid compounds. Produced by plants, all of the tannins are relatively resistant to digestion or fermentation.

Catechins 
Catechins are a category of polyphenols. In green tea, catechins are present in significant quantities, more specifically: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins, with antioxidant activity about 25-100 times more potent than vitamins C and E. A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater than a serving of broccoli, spinach, carrots or strawberries.

Flavonoids
 Flavonoids are plant pigments, and are the brightly colored chemical constituents found in most fresh fruits and vegetables. They may aid in protecting against infection.

Theanine
 Theanine is an amino acid that produces tranquilizing effects in the brain. Theanine is a unique amino acid found in the leaves sencha. Theanine is quite different from the polyphenols and catechin antioxidants for which green tea is typically consumed. Three to four cups of sencha are expected to contain 100-200 mg of theanine.

What is even better than green tea by itself? Well, the benefit of getting an even BETTER benefit! The study by Purdue University researchers, published in the November 2007 Molecular Nutrition and Food Research, involved putting green tea alone and with various additives through a model simulating gastric and small-intestinal digestion. They found that catechins are unstable in non-acidic environments such as the intestines and less than 20 percent of the total remains after digestion. But adding vitamin C (which is done in ready-to-drink products to increase shelf life) increased recovered levels of the two most abundant catechins by sixfold and 13-fold, respectively.

More Green Tea Benefit resources:

A Pilot Study of the Role of Green Tea on Oral Health

11 Benefits of Green Tea That You Didn’t Know About

Green Tea Benefits – Dr.Weil

8 Surprising Benefits of Green Tea