Happy New Year!

Kefir - a fantastic source of many nutrients

Kefir originated from parts of Eastern Europe and Southwest Asia. Kefir is made by adding kefir “grains” to any type of milk (from cow, goat or sheep), coconut, rice or soy.

Kefir grains are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble cauliflower in appearance.

Kefir tastes sour like yogurt, but has a thinner consistency.

A 175 ml serving of milk kefir contains:

·        Protein: six grams

·        Calcium: 20 percent of the RDA

·        Phosphorus: 20 percent of the RDA

·        Vitamin B12: 14 percent of the RDA

·        Riboflavin (B2): 19 percent of the RDA

·        Magnesium: 5 percent of the RDA

·        A decent amount of vitamin D

Dairy-free versions of kefir do not have the same nutrient profile as dairy-based kefir.

Its benefits:

1. A Powerful Probiotic

Some microorganisms (known as probiotics) can have beneficial effects on health, including digestion, weight management and mental health. Probiotics can help restore the balance of friendly bacteria in the gut.This is why they are highly effective for many forms of diarrhea.

Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.

2. Has Potent Antibacterial Properties

Certain probiotics in kefir are believed to protect against infections.

This includes the probiotic Lactobacillus kefiri, which is unique to kefir.

Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli.

Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties.

3. Improve Bone Health and Lower The Risk of Osteoporosis

Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis.

Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81 percent.

Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures.

4. Protective Against Cancer

The probiotics in fermented dairy products are believed to inhibit tumor growth by reducing formation of carcinogenic compounds, as well as by stimulating the immune system.

One study found that kefir extract reduced the number of human breast cancer cells by 56 percent.

5. Well Tolerated by People Who Are Lactose Intolerant

Many people are unable to break down and digest lactose properly. The lactic acid bacteria in fermented dairy foods (like kefir) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.

They also contain enzymes that can help break down the lactose even further.

Because of this, kefir is generally well tolerated by people with lactose intolerance.

6. Improve Symptoms of Allergy and Asthma

In animal studies, kefir has been shown to suppress inflammatory responses related to allergy and asthma for people with an over-sensitive immune system.

Uses for Jojoba Oil

Contrary to popular belief, jojoba oil is not oil; it is actually a liquid wax. Jojoba oil comes from seeds found on a desert shrub in Arizona, Mexico and California.

Jojoba oil resembles sebum, the natural oil your body produces. Thus Jojoba oil can help slow down your body's natural rate of sebum secretion to restore your skin's pH balance. Because of this, jojoba oil is helpful whether you have normal, oily, dry or combination skin.

Jojoba oil is full of essential fatty acids, antioxidants, vitamin E and sterols. It delivers a high amount of ceramides, which help regulate the hydration of skin cells. Jojoba oil is safe for most people when applied to the skin, but it is not safe to ingest.

Ten Uses for Jojoba Oil

1 Hair shine treatment

Apply a few drops of jojoba oil all over your hair, or just on the ends, to smooth the appearance of dry, frizzy hair. It also helps seal the natural moisture found in hair shafts.

2 Chlorine protectant

Apply three to four drops to your hair before swimming. This will close your hair cuticles. It prevents chemicals from stripping your hair color, and it also prevents your hair from drying out.

3 Eye makeup remover

Apply jojoba oil to a cotton round, and swipe it gently over and around eyes to remove makeup. Jojoba oil is gentle enough for your sensitive eye area but powerful enough to remove makeup. As an added bonus, it can help make your lashes stronger and longer with continued use.

4 Face wash

Apply jojoba oil to a cotton round, and spread it all over your face. Then moisten another cotton round with water, and go over those same areas. Proceed with your usual face wash.

5 Lip balm

Apply a drop or two of jojoba oil to dry, chapped lips to protect them. This will be especially helpful against the drying effects of cold and wind. The jojoba oil will dry quickly on your lips, but be careful not to ingest it.

6 Moisturizer/lotion

Apply it right after a bath or shower while skin is still damp to help seal in moisture.

7 Shaving prep

Jojoba oil helps prep skin for shaving and prevent razor burns. You can also use it after shaving to soothe and moisturize the skin.

8  Cuticle treatment

Rub a drop or two of jojoba oil on your nail beds to help moisturize dry cuticles and hands. Once a week, soak nails in warm water for five to 10 minutes before applying the oil for greater absorption.

9  Foot softener

Apply a few drops of jojoba oil to help your feet become softer and less calloused. For a more intense foot treatment, apply the oil, put socks on and leave them on for an hour.

10 Sunburn relief

Rub a few drops wherever you have sunburn on your skin to lighten the pain and redness. You can also mix it with aloe vera and vitamin E to make an even more soothing balm.

Foods that fight stress

It is better to eat foods that naturally provide the kind of raw energy your body can use to maintain healthy energy and stress levels.

Oatmeal

Carbohydrates help your body produce serotonin, a hormone that naturally fights the negative effects of stress. Choose healthy carbohydrates like organic oatmeal, which also offers a good serving of dietary fiber that will help keep you feeling full for longer. 

Avocados

Everyone’s favorite green, fleshy, fatty fruit is one of Mother Nature’s best stress fighters.

Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit.

Avocados are also full of B complex vitamins, another natural positive energy booster. 

Salmon (and Other Fatty Fish)

Another food high in those good-for-you fats known as omega-3s, salmon can help reverse symptoms of stress in your body.

Omega-3s can help boost serotonin levels. A diet high in omega-3s can also help suppress anxiety-causing hormones like cortisol.

Try salmon, trout, sardines, herring or anchovies to have omega-3s.

Black Tea

Another great cortisol blocker, black tea is known as a calming, relaxing and stress-fighting beverage.

Take a tip from the ancients to kick your anxiety to the curb with a fresh cup of black tea (hot or cold). As an added bonus, it may also improve your memory and help get rid of headaches.

All the Berries

Strawberries, raspberries, blackberries and blueberries are all naturally high in vitamin C, a natural stress fighter linked to lower blood pressure and lower cortisol levels. Blueberries in particular are also high in anthocyanin, a special kind of antioxidant that is linked to improved cognition and mental power. 

Nuts and Seeds

Nuts and seeds will also help you fight off stress.

Cashews offer a natural source of zinc (low levels of which have been linked to anxiety and stress). Walnuts may help you lower blood pressure (which anyone dealing with high levels of stress. And seeds like sunflower seeds provide folate, which helps your body produce dopamine, the pleasure hormone.

Dark Chocolate

Dark chocolate helps elevate your mood and reduce anxiety.

It also may help lower blood pressure, and it contains more antioxidant polyphenols and flavonols than some highly touted fruit juices. 

Remedy for Alzheimer’s

According to the Alzheimer’s Association, the number of people diagnosed with this debilitating disease is on the rise. It is expected that by the year 2050 almost 14 million people will be living with the condition known to rob people of their memory and impose anxiety and confusion.

But with just 4 teaspoons a day, coconut oil treatments have been shown to be a powerful remedy for Alzheimer’s.

This is because coconut oil is one of the world’s best sources of medium-chain triglycerides (MCTs) and ketone bodies which are effective for Alzheimer’s treatment. In fact, 65% of coconut oil is made up of MCTs and is also an amazing source of ketone bodies, which are produced through metabolism of MCTs.

Our bodies use insulin to convert glucose from foods we eat into usable energy. For diabetics, the body stops responding to insulin and there is no energy conversion. The body starts to shut down.

The brain’s localized energy conversion process is the same as in the rest of the body. The brain makes its own insulin, using it to capture glucose and fuel its own needs. But localization opens the door for the same problem that underlies diabetes. If the brain stops manufacturing insulin, none of the glucose passing through will be converted to fuel. Without enough nourishment, the brain literally “starves to death”. In this way, the Alzheimer’s-afflicted brain atrophies and shuts down, just like a diabetic’s body. A direct link is unclear, but it comes as no surprise that diabetics have a 65% higher risk for contracting Alzheimer’s.

Fortunately, the brain has options. Glucose isn’t the only raw material for fuel. Another substance —ketone bodies make an incredibly powerful brain food.

As the body metabolizes ketone bodies, blood flow to the brain also increases. This synergistic process may well prevent degeneration and keep the brain going strong. This is how coconut oil works.

Apple cider vinegar aids in weight loss and helps control blood sugar

Weight loss

Are you tired of feeling hungry all the time? Eating things you shouldn’t?

Research shows that sipping on unpasteurized apple cider vinegar throughout day can help you drop stubborn belly fat.

Not only that, but it can also reduce insulin sensitivity - another necessity in fat loss.

Apple cider vinegar can help you lose weight - the acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Also, apple cider vinegar interferes with the body's digestion of starch, which means fewer calories enter the bloodstream.

Blood sugar control

A few swigs of apple cider vinegar could help keep your blood sugar levels balanced.

One study of people with type 2 diabetes who were not taking insulin found that taking two tablespoons of apple cider vinegar before bed resulted in lower glucose levels by morning.

Another study at the Arizona State University found that insulin resistant people who drank a mixture of apple cider vinegar and water before eating a high carbohydrate meal had lower blood sugar afterward. Scientists think the antiglycemic effect of the acid is the key.

Homemade Energy Bars

Often, delicious snacks are filled with added sugar and artificial ingredients. And so it is not healthy. But in fact we can make Energy Bars ourselves. These Homemade Energy Bars are made with natural ingredients and are full of nutrition.

Fudge Brownie Bars

The base of the recipe starts with flavorful, fiber-packed organic dates.

Ingredients (for 6 bars):

• 1 cup Organic Whole Medjool Dates, (6-9 dates) packed & pitted
• 1 / 2 cup Organic Almonds, Natural
• 1 / 2 cup Organic Walnuts, Halves & Pieces
• 3 tablespoons bittersweet chocolate chips
• 2 tablespoons Organic Cocoa Powder Unsweetened
• 1 / 8 teaspoons Ultra Reduced Sodium Himalayan Crystal Salt Blend (Optional)
• 1 cup warm water

Recipe: 表單的底部

Line a 9x5 loaf pan with plastic wrap and lightly coat with non-stick spray or oil of choice.

To soften dates and other fruits, combine with water in a small bowl and let stand for 5-10 minutes. Skip this step if your fruit is already soft.

In a food processor, add nuts and pulse until finely chopped, but not a paste. Drain the softened fruit from water. Add fruit and remaining ingredients to the food processor. Pulse for about 2 minutes, until fruit is finely chopped and the mixture starts to stick together.

Transfer mixture to prepared pan. To flatten the mixture into the pan, spray a piece of plastic wrap or parchment paper with nonstick spray, and use it to spread mixture evenly. Leave bars covered and refrigerate for 30 minutes.

Lift the plastic wrap from the bottom of the pan to remove bars, and transfer to a cutting board. Uncover and cut into 6 bars.

Bars will keep for 3 days at room temperature or for up to 3 weeks in the fridge.

Nutritional Breakdown (per serving):

Calories 237, Fat 10.5 grams [Saturated Fat 1.9 g, Trans Fat 0 g, Monounsaturated Fat 0.8 g, Polyunsaturated Fat 4.7 g], Protein 3.8 grams, Sodium 28 mgs, Carbohydrates 25.7 grams, Fiber 3.6 grams.

 

How Toxic is Nail Polish?

According to WebMD, “toxic trio” of ingredients is associated with serious potential health risks found in some nail polishes.

The “toxic trio” includes:

 

1 Dibutyl phthalate (DBP)

 

DBP is added to nail polishes to increase flexibility and decrease brittleness of the polish formula. But it has been linked to reproductive problems. DBP is a known reproductive and developmental toxin. It was banned by the European Union back in 2005, but the U.S. does not restrict it from being used in beauty products.

 

2 Toluene

 

Toluene is commonly used as a solvent, which is an ingredient that creates a smooth finish across the nail and keeps the pigment from separating in the bottle, but it can affect the central nervous system. Toluene is also known as a possible reproductive and developmental toxin that may cause headaches, dizziness and fatigue.

 

3 Formaldehyde

 

Formaldehyde is used as a nail-hardening agent and disinfectant for nail care tools. It is another known carcinogen that can cause eye, throat, nose and skin irritation. It may also cause allergic reactions and is unsafe for use by people with asthma.

 

In addition, nail polishes may contain potentially dangerous chemicals such as ethyl acetate, isopropyl alcohol, fragrances, dyes and more.

 

Most of the time being big-3 free only refers to the nail polish colors themselves, not base coats, top coats, nail strengtheners, etc.

 

Try finding polishes that fit under one of the following categories:

• Big-3 free: no formaldehyde, toluene or DPB


• Big-5 free: big-3 free with no formaldehyde resin or camphor


• Big-7 free: big-5 free with no parabens or xylene

Moreover, many nail salons lack adequate ventilation, which means chemicals that evaporate from nail products are trapped in the salon, and workers are continuously exposed.

 

If you are pregnant, avoid any products containing toluene, phthalates or formaldehyde.

 

Exposure to nail care products with harmful chemicals can affect the body, including allergic reactions, respiratory problems, reproductive health issues and more.

	.

Alzheimer's disease

Alzheimer's disease is a progressive brain disorder that damages and eventually destroys brain cells, leading to memory loss and changes in thinking and other brain functions. It usually develops slowly and gradually gets worse as brain function declines and brain cells eventually wither and die. Ultimately, Alzheimer's is fatal and currently, there is no cure.

Alzheimer's disease is the most common type of dementia, a general term used to describe various diseases and conditions that damage brain cells. Alzheimer's disease accounts for 50 to 80 percent of dementia cases.

Although Alzheimer's is not a normal part of growing older, the greatest risk factor for the disease is increasing age. After age 65, the risk of Alzheimer's doubles every five years. After age 85, the risk reaches nearly 50 percent.

Another Alzheimer's risk factor is family history. Research has shown that those who have a parent, brother, sister or child with Alzheimer's are more likely to develop the disease.

Now the U.S. Food and Drug Administration has approved five medications to treat the symptoms of Alzheimer's disease:

1. donepezil

2. galantamine

3. memantine

4. rivastigmine

5. donepezil and memantine

Why potatoes help weight loss?

Why potatoes help weight loss?

 

This is because potatoes contain mostly resistant starch.

 

What is resistant starch?

 

Resistant starch (RS) is a type of starch that is not digested in the stomach or small intestine and reaching the colon intact.  Thus, it “resists” digestion. Hence, we do not obtain significant calories from RS.  

RS selectively stimulates the good bacteria in our intestines, helping to maintain a healthy balance of bacteria. 

RS improves insulin sensitivity and decrease blood glucose levels in response to meals.  In one study, consumption of 15 and 30 grams per day of resistant starch showed improved insulin sensitivity in overweight and obese men, equivalent to the improvement that would be expected with weight loss equal to approximately 10% of body weight.

Not only does RS beneficially decrease the blood glucose response at the time it is consumed, but also blood glucose and insulin levels rise less than would otherwise be expected with the subsequent meal.

Besides not containing large amount of calories while improving insulin sensitivity, RS appears to have several beneficial effects that contributes to weight loss, including decreased blood insulin spikes after meals, decreased appetite, and decreased fat storage in fat cells. There may also be preservation of lean body mass.

RS is also associated with decreased risk of colorectal cancer, thought to occur through several different mechanisms including: protection from DNA damage, favorable changes in gene expression, and increased apoptosis (programmed cell death) of cancerous or pre-cancerous cells.

Some common food sources of RS include green (unripe) bananas, plantains, properly prepared cooked and cooled parboiled rice or legumes, as well as the cooked and cooled potatoes mentioned before.

More to say in regard to sweet potatoes, the purple colour sweet potatoes, contain, in addition, anthocyanins, which is an antioxidant found in all deep red, purple or blue fruits and vegetables. Anthocyanins can help our body cope with free radicals, prevent cancers and cardiovascular disease.

 

Oregano, its Cancer-Fighting Effects and other Health Benefits

Oregano is known botanically as Origanum vulgare. It contains numerous phytonutrients, including thymol and rosmarinic acid, which function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body. Rosmarinic acid, in particular, is a strong antioxidant that supports immune system health.

On a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.

Oregano is a good source of fiber. Fiber works in the body to bind to bile salts and cancer-causing toxins in the colon and remove them from the body. This forces the body to break down cholesterol to make more bile salts.

Oregano is also an excellent source of vitamin K, B6, A, C, E and a very good source of manganese, iron, calcium and potassium.

Oregano has been used for the treatment of chronic candidiasis through its antifungal properties. Its supplements can also be used to treat indigestion, heartburn, and low stomach acidity. Oregano aids by reducing gas in the stomach as well as soothing a churning stomach.

Oregano contains beta-caryophyllin (E-BCP), a substance that inhibits inflammation and may also be beneficial for conditions including osteoporosis and arteriosclerosis, as well as metabolic syndrome.

Supplemental oregano has shown to be a beneficial treatment for infections, including yeast infections.

Carvacol and thymol, the two phytochemicals in oregano, are powerful antimicrobials, against a large array of bacteria including Escherichia coli.

Oregano extract has been shown to "lead to growth arrest and cell death in a dose- and time-dependent manner" in colon cancer cells. A phytochemical in oregano, carnosol, has been "evaluated for anti-cancer property in prostate, breast, skin and leukemia with promising results".

In addition, oregano encourages sweat production as a mode of detox, and ingesting it may help our body to get rid of unwanted phlegm in the lungs. 

Health Benefits of Eggplant

Eggplant, or aubergine as it is called in France, belongs to the plant family of Solanaceae, also commonly known as nightshades, which includes tomatoes, sweet peppers and potatoes.

In addition to featuring a host of vitamins and minerals, eggplant contains phytonutrients, which have antioxidant property.

Moreover, the anthocyanin phytonutrient found in eggplant skin which is called nasunin can protect cell membranes from damage.

Nasunin not only is a potent free-radical scavenger, but is also an iron chelator. Although iron is an essential nutrient and is necessary for oxygen transport, normal immune function and collagen synthesis, excess iron increases free radical production and is associated with an increased risk of heart disease and cancer.

By chelating iron, nasunin lessens free radical formation with numerous beneficial results, including protecting blood cholesterol from peroxidation; preventing cellular damage that can promote cancer; and lessening free radical damage in joints, which is a primary factor in rheumatoid arthritis.

Meanwhile, the phytonutrients contained in eggplant include phenolic compounds. The predominant phenolic compound found in eggplant is chlorogenic acid, which is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.

Benefits of consuming medium chain fatty acids

Studies showed that diets rich in medium chain fatty acids (MCTs), found for example in coconut oil, prompted a plethora of benefits including: 

- Increase in energy
- Reduced body weight and lower body fat mass
- Decrease in food consumption
- Preventing atherosclerosis
- Boost in metabolism

Dietary fats are molecules composed of individual carbon atoms linked into chains ranging from 2 to 22 carbon atoms in length. Long Chain Fatty acids (LCTs) ranging from 12 to 18 carbons long while MCTs, are composed of only 6 to 10 carbon links. Because of their shorter chain length, MCTs have a number of unique properties which give them advantages over the more common LCTs.

MCTs, Energy and Exercise 
MCTs are more rapidly absorbed by the body and more quickly metabolized. The result of this accelerated metabolic conversion is that instead of being stored as fat, the calories contained in MCTs are very efficiently converted into fuel for immediate use by organs and muscles. MCTs are thus a good choice for anyone who has increased energy needs, as following major surgery, during normal or stunted growth, to enhance athletic performance, and to counteract the decreased energy production that results from aging.

Weight Control 

In addition to their lower caloric content than LCTs, MCTs are not stored in fat deposits in the body as much as LCTs. Furthermore, MCTs have been shown to enhance thermogenesis (i.e., fat burning).

 

Moreover, calorie-restricted diets are often associated with marked declines in energy. A number of studies support the benefits of using MCTs in weight loss programs to boost energy levels and increase fatty acid metabolism to aid in reducing fat deposits.

 

Appetite control

Regarding the weight loss effect, MCTs have been shown to suppress appetite, an ability of obvious benefit for those attempting to lower their intake of total calories. 

 

Atherosclerosis

MCTs have a number of properties that may be beneficial in preventing atherosclerosis. Among these are that MCTs have anti-coagulation effects, and have been shown to lower serum cholesterol and reduce levels of cholesterol in the liver and other tissues. MCTs have also been reported to act as antioxidants and reduce tissue requirements for Vitamin E.

 

MCTs have a slight hypoglycemic (blood glucose-lowering) effect, and thus may be useful for diabetics, or anyone with a tendency for pre-diabetes (which includes just about everyone over 35).

 

Boost in metabolism and Immune Enhancement 

MCTs have proven useful in treating a number of medical disorders that involve impaired or damaged lipid (fat) metabolism. These include: obstructive jaundice, biliary cirrhosis, pancreatitis, cystic fibrosis, celiac disease, Whipple’s disease, Crohn’s disease, regional enteritis, and malabsorption in neonates.

 

MCTs are useful for feeding of newborn infants, to both assist their initial growth and to contribute to their physiological development. The absorption of calcium and magnesium appears to be enhanced when the diet contains MCTs, particularly in infants, and the absorption of amino acids also appears to be improved. Thus, MCTs can be a useful addition to the diet of those suffering from any form of malnutrition or tissue wasting. In this regard, MCTs are often added for intravenous feeding following surgery or during recovery from severe injuries, burns and infections.