Health Benefits of Tea

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Natural Fruit and Vegetable for Health Benefits

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Women Health Benefits

Nowadays women are more health conscious than what they were some decades back. Women who are responsible for bearing children and for rearing them, need to look after their health not only during the child bearing years but even after that in order to prevent the onset of ailments like breast cancer. Women are often found to neglect their health as they cater to the needs of their family. However, women are slowly realizing that they need to take in a wide variety of fruits and vegetables which will provide them different vitamins and minerals for staying healthy. Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.

Thiamine
Thiamine or vitamin B1 is part of an enzyme that is required for many functions.
Benefits
• It helps the enzyme to boost energy metabolism effectively
• It is vital for the nervous system to function effectively
It is found in the following food items in small or moderate amounts:
• Legumes
• Seeds
• Nuts
• Pork
• Whole grain food
Pantothenic acid
This is a vitamin that is not mentioned frequently but it has its own unique role to play.
Benefits
• It helps in the proper functioning of several enzymes
• It ensures the proper metabolism of the food in the system for energy release
Biotin
This vitamin too has a vital role to play in the human system.
Benefits
• It forms the essential part of many enzymes
• It helps to ensure that the energy metabolism process is going fine.
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Pongamia oil as Biodiesel

Common names are :Indian Beech tree,Karanj in Hindi and Sanskrit.
The seeds are used to make Pongamia oil which is a well known alternate fuel.It is a bio diesel and little modification is required to make generators run with this relatively inexpensive oil. Further research is being done to find cheaper extraction methods. 
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Eating tips for teenagers

When you start eating healthy food you can look healthy, slim and young too. So if you want to spend a healthy life, if you start eating healthy from beginning then you would never go on diet, and if you keep an eye on your food and oily food intake then you would never get any oil skin issues, so if you want to lice a healthy simple life then you need to follow some simple and some very easy tips for your food and here are these tips that will make it so easy and simple for you to maintain a healthy life style.
Junk Is For Bin: You need to understate that junk food is one of the most horrible and the most dangerous food for your boy and your brain too, it not only make you fat, lazy and slow , it will motivate your skin cells to make more oil than your skin need and you start getting brake out and that is how you get all kind of skin issues, pimples, open pores, acne scars, pigmentation and what not, if you have to eat outside then pick something healthy you can get one pack of ready to eat salad and add some chicken junks ready to eat and mix them in a bowl and eat it with any fresh juice.
Small Changes In Your Lifestyle

Cut back on fizzy sugary drinks, don’t drink any kind of calories in your drink, if you seriously want to enjoy healthy life then try to drink plain healthy natural water, you should not buy drink sugar cause they are not good for you, you can add some flavor in the pain water to get any new taste, but it is not good for you to add lots of sugar or other flavor that has so much sugar in it.

Fruit Snakes Are Good: If you have a habit of eating snakes and you have a habit of munching then replace it with your fruits, you can keep apples, any kind of barriers, guava and other healthy options and you can eat them as much as much you want.
Never skip Meals, it is a very bad habit, you should never skip any of your meals, each and every have its own importance, breakfast keep you fresh and kick start your day and keep your metabolism healthy an running, lunch is very important cause that is the biggest meal of the day keep you filler for longer times of periods and diner make you look younger and provide energy for whole night which means if you skip diner your system will be shut down for next 8 hours which is a long time of periods.

Reduce the size of your meals: If you want to look big then eat big, but if you want to look small then eat small, I am not saying that you should eat healthy food but reduce the quantity, don’t starve yourself, rather than eating more food, in small portion during the day can keep your metabolism faster than you think and it will make you slimmer and smarter.

Cut back with salt: Salt is a very horrible spice and if you think that your food is not salty enough and you can add salt then you are wrong, never ever add salt on your food and never ever add paper in your food these things are not healthy, keep visiting for more information and healthy tips.
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Health Tip

To control acidity,eat clove after lunch and dinner.

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Steps to Healthy Lifestyle

Base your meals on cereals

Cereal should make up about a third of the food we eat. They are not only a good source of energy but also calcium, iron and B vitamins.
Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content.


Eat lots of fruit and vegetables

Fruits and vegetables are the sources of antioxidants.
The more colorful the fruits, the more nutrient dense.
Try to eat at least 5 portions of a variety of fruit and vegetables every day. For example, you can have: a glass of juice, a fruit with your cereal at breakfast, salad at lunch, a fruit as an afternoon snack.


Regular Meal Intake

Don't Skip Meals- For healthy eating; enjoy three meals and two additional snacks if you're hungry in between mealtimes.
Eat your Breakfast like a King, lunch like a prince and dinner like a pauper.


Cut down on saturated fat and sugar

To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat: saturated fat and unsaturated fat.
Cut down on foods containing added sugar, such as sweets, cakes and biscuits, and fizzy drinks.
Having sugary foods and drinks cause tooth decay. Many foods that contain added sugar are also high in calories so cutting down could help you control your weight.


Try to eat less salt - no more than 6g a day

Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so sure!
75% of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals.
Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.


Drink plenty of water

We should be drinking about 8 to 10glasses (2 liters) of water or other fluids, every day to prevent dehydration.
When the weather is warm or when we get active, our bodies need more than this.
Avoid drinking soft and fizzy drinks that are high in added sugar and dehydrate us.
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pumpkin seeds

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.
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Happy Diwali!

Let’s hope that Diwali
brings you good luck
and fulfils all your dreams!

Happy Diwali!
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Great Benefits of Onions

Never mind the tears they bring on—onions are an ace ally in your fight against disease. A prized member of the lily family, they lavish you with health benefits while adding oodles of taste to your food.

A quick glimpse at their incredible health benefits:

The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity.
Onions contain chromium, which assists in regulating blood sugar.
For centuries, onions have been used to reduce inflammation and heal infections.
Do you enjoy sliced onions with your food? If yes, rejoice! Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.
A powerful compound called quercetin in onions is known to play a significant role in preventing cancer.
Got bitten by a honeybee? Apply onion juice on the area for immediate relief from the pain and burning sensation.
Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers.
Those bright green tops of green onions are rich in Vitamin A, so do use them often.

My favorite way to enjoy onions is to slice them really thin, squeeze some lemon juice on top and add a little salt. Sprinkling a few freshly washed cilantro leaves adds fragrance and flavor to this simple, quick salad, without which no dinner of mine is complete.
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Green tea daily reduces pancreatic cancer risk

The cup of your favourite green tea is full of health benefits and now researchers have found that an active compound in green tea also reduces the risk of pancreatic cancer.
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Simple steps to glowing skin

Drink lots of water: Every system and function in our body depends on water. Skin is no different. Dry skin has less resilience and is more prone to wrinkling, so ensure you take in enough water to reach your skin and keep it hydrated. Two to three litres a day is usually about right.

Multi-task: Looking after your skin doesn’t have to stop at home, so carry a multi-tasking quick-fix with you in your handbag for dewy skin on the go. A water spray can be used to cool and calm even the most sensitive complexions. Not only does it tone the skin, but it can also be used to set make-up and refresh skin on a hot day, as well as soothing and softening skin on the go.

Always remove make-up: It sounds obvious, but one in five women still admit to sleeping with make-up on when away from home. During summer nights, one is naturally warmer and sweatier and if make-up is left on overnight, and bacteria is more likely to develop, leaving pores blocked and resulting in an increased chance of waking up with bad skin outbreaks - whether spots or dry patches.

Stick to products meant for your skin: The internet can give out weird and wonderful information, but not all of it is accurate. Be aware that not everything you read will work. A common mistake is using toothpaste on spots - toothpaste is meant for your teeth which are one of the hardest surfaces in your body. Using a product on your skin which is actually intended for the teeth will damage your skin and cause it to completely dry out.
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Everyday habits that could be ruining your skin

There are some habits we indulge in unknowingly, and frequently, that can become extremely harmful for our skin health. Trying to treat your skin with information researched online, or taking cues from your friends could be detrimental and land you with some major skin problems.
Buying over-the-counter medicines: Using over-the-counter medicines, without having complete knowledge of them, can cause damage to your skin.
Going by the brand value of cosmetics: Another common mistake most women make is using wrong cosmetics, solely relying upon their brand value. Just because you watch an advertisement that promises to do away with wrinkles in a few weeks, you should not dab it all over face and wait for the miracle to happen.
Using hot water to wash your face: Using extremely hot water for bath and washing your face with it can be damaging.
Waxing your face: Excessive facial hair can be a big problem for some women and sometimes, local salons suggest waxing to get rid of it. Experts warn that this can be harmful. Waxing tugs at the delicate facial skin and could lead to early wrinkles.
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Healthy lifestyle can undo heart damage

The heart, it seems, is more forgiving than you may think -- especially to young adults who try to take charge of their health. Researcher have found that picking up healthy habits in the 30s and 40s can slash heart disease risk.

When people in their 30s and 40s decide to drop habits that are harmful to their heart and embrace healthy lifestyle changes, they can control and potentially even reverse the natural progression of coronary artery disease, the findings showed.

"It is not too late," said Bonnie Spring, professor of preventive medicine at Feinberg School of Medicine, Northwestern University in the US.

"You are not doomed if you have hit young adulthood and acquired some bad habits. You can still make a change and it will have a benefit for your heart," Spring added.

The healthy lifestyle factors assessed were: not being overweight/obese, being a non-smoker and physically active and having low alcohol intake and a healthy diet.

Each increase in healthy lifestyle factors was associated with reduced odds of detectable coronary artery calcification and lower intima-media thickness -- two major markers of cardiovascular disease that can predict future cardiovascular events.

On the flip side, scientists also found that if people drop healthy habits or pick up more bad habits as they age, there is measurable, detrimental impact on their coronary arteries.
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Is Juicing Really Good For Digestive Health As Your Think?

The Juicing for Health Movement:
Juice from raw fruits and vegetables may be a good addition to a healthy diet. Get some advice on juicing from a nutrition expert.
Fitness pioneer Jack LaLanne was a big advocate of eating raw fruits and vegetables and juicing as part of a healthy life. For many Americans, Jack LaLanne’s Power Juicer was their first exposure to the idea of putting raw produce in a blender and extracting the juice. But does juicing really provide a nutritional advantage?
The philosophy behind the juicing movement is that the juice from raw fruits and vegetables contains special enzymes that are good for digestive health. People who support juicing claim that raw juice can build up your immune system and help you fight off diseases like cancer. Other claims for juicing have included slowing the aging process and removing dangerous toxins from the body.
Digestive Health Claims of juicing:
- Nutrients from raw juices have the ability to correct imbalances in the body’s cells that come from eating foods considered less natural.
- Enzymes that are important for your digestion are contained in raw fruit and vegetable juices, and these enzymes are destroyed by cooking.
- Since fruit and vegetable juice is easy to digest, it leaves more energy for the body to fight off diseases and heal itself.
What the Experts Say About Juicing:
Juicing devalues the fruits and vegetables because it may eliminate some of the food’s fiber.
Debra J. Johnston, RD, director of nutrition services at Remuda Ranch, a program for eating disorders in Wickenburg, Ariz., says there is value in juicing. “Juicing may be a good way for individuals who do not consume enough fruits and vegetables to get important vitamins and minerals by creating tasty concoctions of fruit and vegetable juice,” she says.
But the very process also devalues the fruits and vegetables, she says, because it may eliminate some of the food’s fiber. “Fiber not only plays an important role in digestive health but it also helps us feel fuller for longer,” she says.
According to the American Cancer Society (ACS), a diet high in fruits and vegetables is good for digestive health and may even reduce cancer risk. But there is no evidence that drinking fruit or vegetable juice is better for you then eating whole fruits or vegetables. There is no evidence to support the idea that the enzymes found in raw fruits and vegetables have any special powers. These enzymes are broken down by your stomach juices during digestion.
Risks of Juicing
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Ways To Bring Fitness Into Your Life.

Since my youth fitness has been a part of my life. There were the times when I belonged to several gyms and fitness centers. Those days are pretty much gone . Today, most of my training is via my bodyweight and outdoors. To me, getting fit can be done just about anywhere. I don’t look at fitness as needing some special equipment.

Ways to bring Fitness into your Life:

Once you have the mindset of what fitness really is, then it becomes simple as to finding ways to bring fitness into your life. I’m going to introduce to you some ways to do just that.

1. Go for a walk in your neighborhood.

This is probably the beginning of most fitness programs. Walking is fundamental for just about everybody except babies. You can join a walking group. I remember when the local indoor malls would have such groups.

2. Go for a hike.

Like walking, moving your body in nature via a hike is another fundamental movement activity. And the most important aspect of doing this is that you get to enter into nature.

3. Play with your kids, indoors or outdoors.

Have you ever tried to do that consistently? Children can wear you out if you were to keep up with them. The key here is that when you engage in play with them, you’re also showing that movement is important for you. They learn from what you do, not what you say.

4. Take 5 minutes every hour

Do a combination of non-stop squats and push-ups. I usually do 150 squats and 150 push-ups in this amount of time. Each of us has our level of fitness in the amount we can do. Important here is to do them.

5. Take the stairs and not the elevator or escalator.

Shun the people mover at airports too. We’re designed to move, not letting this type of technology move us.

6. Walk to your grocery store

If you live within a mile of the grocery store, walk there to shop. You can use a wheeled shopping cart/bag if you need to.

7. Park at the furthest parking space from the entrance.

This extra length will give you extra fitness time. I tend to park in the parking lot of one shopping center and walk to the stores in other nearby centers.

8. Play a pickup game of basketball at your local park.

If you’re sports-minded, then this may be just up your alley and it’s fun.

9. Go for a swim in a local city pool or if you’re close to the beach, go there.

Wherever you can find a pool, use it. Take lessons if you don’t know how to swim. I used to be a competitive swimmer and it’s natural for me to do. I also used to be a lifeguard and lifesaving/swim instructor.

10. Speaking of beaches, take a run in the sand.

The softness of the sand may be a challenge to your legs. It’s a great workout to run, jump and play in it.

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Reasons to avoid fast food

Fast food is addictive, and having a quick bite in between those crazy deadlines seems to be getting more and more popular by the day. A mere glance at even the roadside eateries in cities shows how people just can't have enough of those burgers, sandwiches, pizzas and vada pavs. However, while it makes you happy, it is equally true that it makes you put on weight, is the leading reason behind the rise in cases of obesity and you get so addicted after a while that you become really anxious when you don't have it. To enhance the flavour, a lot of extra cheese/butter is used in fast food, which means accumulation of unnecessary vegetable fat. This is really injurious to health. Besides, such foods hardly have any nutrition value.

So what alternatives do people have when it comes to grabbing a quick bite in between the main meals? Well, you can always have low calorie foods in between. For instance, idli and roasted chana are fine. Besides, one can always have apples and bananas. While today's lifestyle does make it difficult to always maintain such discipline, it can certainly be done in a gradual manner if one is determined. And as far as health is concerned, there can't be anything better than having fruits and salads whenever you can.
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Hibiscus

According to International Diabetes Federation, diabetes affects more than 62 million Indians. Moreover, the World Health Organization claims that it will be the seventh leading cause of death by 2030. Dubbed as a silent killer by experts worldwide, diabetes mellitus (Type 2 diabetes), or simply diabetes, is one of the four major non-communicable diseases in India, the other three being cardiovascular disease, cancer and chronic obstructive pulmonary disease.

Diabetes exists in two forms. Type 1 diabetes occurs when the body destroys the insulin-producing cells of the pancreas. Insulin is a hormone responsible for breaking down glucose in the body for its utilization. In case of Type 2 diabetes, the body stops responding to insulin or produces less of it.

Researchers found that a phytochemical (plant-derived compound) from the leaves of Sthalpadma or land-lotus (scientifically known as Hibiscus mutabilis and commonly called Confederate rose) restored insulin sensitivity of cells and thereby helped in lowering blood sugar levels in diabetic rats.

"We found that ferulic acid (FRL), belonging to the polyphenols, extracted from leaves of the plant, has the potential to be a better therapeutic agent for diabetes," said Samir Bhattacharya, Emeritus Professor, School of Life Sciences (Zoology Department) at Visva-Bharati in Shanti Niketan.

The findings were published in the Journal Biochemical and Biophysical Research Communications which states that ferulic acid (FRL) helped in the improvement of glucose (sugar) levels in diabetic rats within 15 days when administered orally.

Hibiscus is a flowering plant found across India and is known for its cottony colour-changing blossoms and medicinal properties. In Ayurveda, the leaves and flowers of the shrubby Hibiscus mutabilis are used to treat swellings, skin infections, hair loss and hair greying.

"The hibiscus flower is known as the prayer flower in Bengal and offered to Durga. It is great for hair loss and its leaves and flowers have thereuptic properties. It has been used in ayurvedic preparations for years. We use it in our Basil Hair tonic that helps promote hair growth and prevents scalp infections and alopecia."

For the study, samples of hibiscus leaves were collected from the scenic northeast region. Alak Kumar Buragohain, a Professor at Department of Molecular Biology and Biotechnology in Tezpur University, explains that a type of polyphenol found in the plant removes blockages and enables insulin to perform its normal function of clearing glucose (blood sugar) from the bloodstream.

"In diabetes, insulin sensitivity is retarded. The isolated compound can restore sensitivity and, therefore, cells can sense the presence of insulin," says Buragohain, Vice Chancellor at Dibrugarh University in Assam.
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Signs You Are Not Eating Enough Fiber

No time to read food labels and assess how much fiber you are getting? Well, at some point, your body is sure to send you warning signals that it needs more. Look out for them, and let them alert you to the need for upping your fiber intake:

Your cholesterol is high: one of the reasons this happens is lack of adequate soluble fiber in your diet. Found in foods such as oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium, soluble fiber dissolves in water to form a gel like material that binds up harmful substances such as bile, cholesterol and other toxins. An oft-quoted meta study published in the American Journal of Clinical Nutrition concluded that high intakes of soluble fiber were associated with significant decreases in total and LDL cholesterol in 60–70% of the trials that they put to test.

You’re gaining weight. Why does one slice of whole wheat bread feel more “satisfying” than two slices of white bread? The reason is fiber, which is removed with the outer coating of the grain during the milling process of white bread. Whole wheat bread, on the other hand, contains fiber-dense bran and wheat germ, which provide a more constant source of energy. As a result, you feel full faster and longer. Other fiber-rich foods such as brown rice and legumes have the same satiating effect, making it less likely that you would indulge in impulsive snacking. The happy result: you don’t gain weight! A review of several studies linking high fiber intake with weight loss, published in the Nutrition Review, concluded that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger. So, if lately, the scales have been moving up, it might be time to up your fiber intake.

You feel hungry. A lot.: For the same reason that fiber makes you feel full, lack of it makes you feel hungry. This does not help if you are trying to control your weight. The most common culprits here are foods made with plain white flour, which has been stripped of most of its fiber. So, white rice, pancakes, pasta—notice how you tend to eat more of these as compared to whole wheat versions. If those hunger pangs have been hitting too soon after a “meal,” it is time to turn to fiber-rich foods!

You’re moving slow: Perhaps one of the surest signs that you need more fiber is trouble with bowel movement. If chronic constipation is an issue, more fiber is in order, particularly insoluble fiber which holds on to water and helps form softer, bulkier stools to regulate bowel movement. According to experts at The Harvard School of Medical Health, “the fiber from wheat bran and oat bran seems to be more effective in relief from constipation than similar amounts of fiber from fruits and vegetables.” They add a cautionary note—don’t up your fiber intake suddenly. Gradual increase is best.
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The Science of Vitamins in the Body

Iron
Iron is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body. It’s also essential for the proper function of several chemical reactions in several of the body’s cells and tissues. There are times when supplementing with iron is beneficial, like during pregnancy, or when a deficiency has been identified. However, its accumulation over time may be detrimental because it generates oxidative stress, a byproduct of energy production, which contributes to chronic diseases — specifically cardiovascular disease and brain disorders like Alzheimer’s disease. Stick to food sources for your daily iron intake unless a medical condition warrants supplementing. Excessive red meat consumption can lead to a harmful excess of this nutrient.

The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron, and is found in some meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods like breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

Food sources: Excellent plant food sources of iron are white beans, raw cacao, popcorn, spinach, fortified cereal, oatmeal, beans and lentils. It’s a good idea to combine nonheme iron foods with vitamin C to increase the absorption of iron. Heme iron is found in some meats and fish.
Vitamin K

Often referred to as “the forgotten vitamin” Vitamin K is a fat-soluble vitamin that is only recently being recognized for it’s critical role in our health. There are 3 basic forms of vitamin K: K1, K2, and K3, but there are subtypes as well. K1 is preferentially used by the liver to activate blood clotting proteins. K1 is most well known for the important role it plays in blood clotting. You’re most likely getting K1 from your leafy green vegetables, though national data suggests that only about one in four Americans meets the goal for vitamin K intake from food. This puts K2 deficiency at about the same level as vitamin D deficiency. Eat more kale, lettuce, spinach, and broccoli to boost your K1 intake.

Studies show that K2 is preferentially used by other tissues to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues, including the pineal gland which can be overly calcified without the addition of K2 in the diet. A calcified pineal gland can affect melatonin production as well as wake/sleep schedules of the body. Vitamin K2 is absolutely essential to building strong bones, and studies suggest it may help prevent osteoporosis. K2 (spcifically menaquinone 7 or M7, one of the subtypes of K2) may help reduce the risk of prostate cancer and heart disease as well as crucial parts of other bodily processes.

Supplementing your Vitamin K2 is highly recommended. Although K2 is still being investigated, it is thought that the average person needs 180 to 200 micrograms of K2 daily. Vitamin K2 is found in fermented veggies like sauerkraut and is most prevalent in a popular Japanese dish called Natto. Hard and soft cheese as well as raw butter from grass fed cows are also on the short list of foods high in the beneficial M-7 subtype of K2.

Precautions: “If you are pregnant or nursing, you should avoid vitamin K2 supplementation higher than the RDA (65 mcg) unless specifically recommended and monitored by your physician. If you have experienced stroke, cardiac arrest, or are prone to blood clotting, you should not take vitamin K2 without first consulting your physician,” warns Dr. Mercola.

Vitamin K3 (menadione) is a potent synthetic (man-made) form of vitamin K that is not generally used in humans, though some alternative medical practitioners claim that vitamin K3 is also an anti-cancer agent.

Food sources: Kale, lettuce, spinach, and broccoli, mustard greens, Brussels sprouts, and sauerkraut, fermented vegetables for Vitamin

Magnesium

Magnesium is critical for energy production. It contributes to the structural development of bone and is required for vital things like the synthesis of DNA. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. Magnesium also helps to lower blood pressure, which is vital in the prevention of heart disease. Magnesium is an abundant mineral in the body and is naturally present in many foods. It’s also added to other food products, and available as a dietary supplement.

Zinc

Zinc is an essential mineral required by the body for keeping a healthy immune system, building proteins, triggering approximately 100 enzymes, maintaining a sense of smell, and creating DNA. It can also help the cells in your body communicate by functioning as a neurotransmitter.

A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Food sources: Fortified breakfast cereals, chickpeas, wheat germ, cashews, pumpkin seeds, sesame seeds and oysters.

Recommended daily dosage: 8 mg for women -11 mg for men

Check with your doctor before adding new supplements to your diet. Remember it’s always best to get these nutrients from food whenever possible. Let food be thy medicine.

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Top Cancer-Fighting Foods

One of the easiest and most effective ways to promote good health and to help protect against cancer is with your diet. The American Cancer society estimates that one third of all American cancer deaths might be diet-related. The conclusion is really pretty simple: kick cancer-loving food to the curb; embrace healthful food. The foods on this list, prepared by the Cancer Cure Foundation, have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size. The list is not complete–there are other anti-cancer edibles–but this features the all-stars and is an excellent starting point. (Click through to the last page for a printable quick-list.)

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin–believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in tests. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane–as much as 20 times higher than the levels found in mature heads of broccoli.
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Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Mushrooms: Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor appear to help the body fight cancer and build the immune system. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones–important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.
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A Super Health-Boosting

If you’ve read my recent article “The Ugly Truth about Starbucks’ Pumpkin Spice Latte” and are ready for a delicious beverage that’s packed full of healthy and wholesome ingredients, then my recipe for “A Better Pumpkin Spice Latte” is for you.

This recipe can be made with your favorite coffee but I urge you to at least try it with roasted dandelion. When dandelion root is roasted it takes on a coffee-like flavor. You may be scoffing at the thought of a dandelion latte but roasted dandelion root is perhaps the most overlooked natural superfood available. It grows almost everywhere, so it is a renewable resource to say the least. It is packed with health benefits:

It boosts energy and immunity against disease according to a study in the journal Molecules.
It purifies the blood and helps alleviate anemia by significantly increasing both red and white blood cells, according to a study published in Advances in Hematology.

If the thought of pulling up dandelions from your yard doesn’t sound appealing, you can purchase dandelion root in most health food stores. It is available roasted or raw.

If you’re using raw dandelion, cut into small chunks, place in a 200 degree Fahrenheit oven for 1 to 2 hours depending on light or dark roast preference. Longer roasting times produce a darker roast taste. Grind in a high-powered blender or coffee grinder. Store in an air-tight glass jar. Some health food stores sell pre-roasted and ground dandelion root already prepared. It is often labelled “coffee substitute.”

If you’re harvesting dandelion root be sure to choose an area free of pesticides and lawn sprays. I’ve found it easiest to harvest after a rainfall when the ground is soft.

Super Health-Boosting Pumpkin Spice Latte

This delicious pumpkin spice latte is much lower in sugar and devoid of artificial ingredients that plague commercial varieties of the beverage. If you prefer a sweeter drink, simply increase the amount of coconut sugar used. You can serve it hot or iced, depending on your preference.
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Uses for Coconut Oil

The term “superfood” has been bandied about quite a bit recently. But if there is one food that truly deserves the moniker, it’s the mighty coconut.
For decades, coconut oil was maligned for its high saturated-fat content. Now, however, it’s becoming the darling of many health experts.
This is because in the past decade or so, the supposed dangers of saturated fats have been seriously called into question (for more on this, see “A Big Fat Mistake“).
Meanwhile, recent research has also revealed that most of the saturated fat found in coconuts — lauric acid — is a medium-chain triglyceride (MCT), a type of fat particularly coveted for its health and fitness benefits.
“MCTs are fats that digest and absorb more rapidly,” says Adriane Angarano, CN, a Seattle-based functional and holistic nutritionist. “They go directly to the liver to be utilized for energy instead of stored as fat.”
Research shows that eating MCTs helps you burn more calories, satisfy hunger more quickly, and assist in regulating weight better than the long-chain triglycerides predominant in most vegetable oils.
In studies on rats, virgin coconut oil has been shown to reduce blood serum levels of LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol. It also appears to help blood coagulation and improve antioxidant status.
Nutritionists say MCTs can also play a key role in higher-fat, lower-carb diets, which seem to help epilepsy, cancer, and Alzheimer’s patients.
Organic, extra-virgin coconut oil — the gold standard in terms of flavor and nutrition — also has rich anti-inflammatory, antifungal, antiviral, and antimicrobial properties.
Plus, it serves an amazing number of non-edible purposes. In coconut-loving Malaysia, the word for coconut tree translates as “the tree of a thousand uses.” Here are just a few.
Instead of butter, fry or scramble your eggs in coconut oil, and try slathering it on toast.
Stir a spoonful in your oatmeal or spread on pancakes for a lower glycemic load.
Making your own granola? Baking treats? Swap in coconut oil instead of typical vegetable oil or shortening.
Whirl into smoothies for longer-lasting energy and an instant hit of cholesterol-improving lauric acid.
Even unrefined coconut oil has a relatively high smoke point, making it great for higher-temperature cooking, such as stir-frying or sautéing. Try cooking your dark leafy greens using coconut oil and a little sea salt.
Make theater-style popcorn by heating kernels in coconut oil in a heavy kettle. Once popped, drizzle a mixture of melted coconut oil and butter over the top.
As an alternative to a latte or coffee with cream, in a blender combine 1 tablespoon coconut oil, 1 tablespoon unsalted grassfed butter, and 1 cup of coffee until it’s creamy and no oil is floating on the surface, about 20 to 30 seconds. Spike with vanilla or cinnamon, if desired.
Mash into sweet potatoes or use to cook sweet-potato fries for a rich, nutty flavor.
When making homemade mayo, replace half the olive oil with coconut oil. Or replace the oil in your favorite homemade salad dressing.
For a quick treat, melt and mix with dark chocolate to make fudge or bark. Or pour the liquid mixture over a scoop of cold ice cream. It will harden instantly, like on a classic dipped cone.
Eat it by the spoonful, right out of the jar — a quick supplement and snack combined.
Body Care
Mix a little baking soda with coconut oil for a quick homemade tooth polish.
Make a chemical-free deodorant from solid coconut oil, baking soda, arrowroot powder or cornstarch, plus a few drops of your favorite essential oil, such as lavender. (For a recipe, see “Homemade Deodorant: B.O. No Mo’“.)
The natural analgesic properties of virgin coconut oil can help take some of the sting out of bug bites, chicken pox, and poison ivy, and aid skin in healing faster. Coconut oil is also a natural sunburn soother.
Skip petroleum-based lip balms and create your own from coconut oil, beeswax, and vitamin E.  Massage your hair and scalp with coconut oil prior to shampooing to promote hair health.
Use as an all-over body moisturizer to smooth dry skin and add sheen. Slather on after your shower, or try adding a few tablespoons to your bath. Great as massage oil, too.
Use as a shaving cream — great for chemically sensitive folks.
New parents use coconut oil to help combat diaper rash. Not only does it sooth a baby’s bum, it also contains antibacterial agents that fight infection and promote healing.
General Health
Consider taking coconut oil as a supportive treatment in preventing and fighting systemic fungal conditions, including athlete’s foot and vaginal yeast infections. The oil’s caprylic acid helps degrade the cellular membrane of theCandida albicans fungus, limiting its ability to colonize.
To help relieve seasonal allergy discomfort and itch, try rubbing a little oil in your nostrils. It’s also a good immune-system booster and a strong anti-inflammatory, both of which can help ease allergy symptoms.
For earaches, melt a little bit of coconut oil, cool to room temperature, place in an eyedropper, and put several drops in the affected ear. The oil’s antimicrobial qualities can help fight low-grade infections.
Anti-inflammatory coconut oil can help canker sores and cold sores heal faster.
Allow a tablespoon of coconut oil to melt in your mouth, then swish it around for 10, ideally 20, minutes to draw out impurities and moisturize oral tissue. Then spit it out and rinse with water. Known as “oil pulling,” this ancient practice has grown increasingly popular in recent years. Research has shown it effectively combats bad breath and plaque.
Try coconut oil as an acne preventive. A 2009 study found that lauric acid can kill the bacteria that promote inflammatory acne. Rub a bit onto vulnerable areas.
Household
Season your cast-iron pan with solidified coconut oil. Coat interior surface, then let the pan sit in a 300-degree-F oven for 20 minutes.
Create a quick furniture polish by mixing 3/4 teaspoon coconut oil and 1/4 cup lemon juice. First remove dust, then rub in coconut mixture with a clean, soft cloth, and buff to a gleaming shine.
Combine 1/4 cup of coconut oil with 20 drops of citronella oil for a nontoxic bug repellent.
Gum in your hair? Unknown sticky substance on the couch? Combine coconut oil with baking soda and rub.
Use it on your dog to ward off fleas, soothe dry skin, and smooth fur. (Some pet owners also mix coconut oil into pet food for an extra boost of nutrients and healthy fats.)
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Cancer-Fighting Foods

1. Beans

Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells. While this makes beans beneficial for helping to reduce your risk of many types of cancer, specific research has suggested they are especially potent in preventing prostate cancer. As an added bonus, the high fiber content of beans has been connected with a lower risk of digestive cancers. Read about cool beans here.

2. Berries

The two most widely studied cancer-fighting compounds in berries are ellagic acid (richest in strawberries and raspberries) and anthocyanosides (richest in blueberries). Ellagic acid is believed to help prevent skin, bladder, lung, and breast cancers, both by acting as an antioxidant and by slowing the reproduction of cancer cells. The anthocyanosides in blueberries are currently the most powerful antioxidants known to scientists and are beneficial in the prevention of all types of cancer.

3. Cruciferous Vegetables (broccoli, cauliflower, cabbage, kale)

Cruciferous vegetables — like broccoli, cauliflower, cabbage, and kale — are rich in a variety of compounds that have been shown to slow cancer growth and development in a number of laboratory studies. Other larger human studies have shown that cruciferous vegetables can help to reduce the risk of lung, stomach, colorectal, prostate, and bladder cancers.

4. Dark Green Leafy Vegetables

Leafy-green vegetables — like romaine lettuce, mustard greens, chicory, and Swiss chard — are rich sources of antioxidants called carotenoids. These compounds scavenge dangerous free radicals from the body before they can promote cancer growth. The vegetables are also rich in folate, a vitamin shown to reduce the risk of lung and breast cancer. Read more about gorgeous leafy greens!

5. Flaxseed

Flaxseed in the form of oil and meal contains phytoestrogens believed to reduce the risk of breast, skin, and lung cancer. Research on the potency of flaxseed as an anti-cancer food is still underway.

6. Garlic (including onions, scallions, leeks, and chives)

Garlic contains a number of compounds believed to slow or stop the growth of tumors. One such compound, diallyl disulfide, appears to be especially potent in protecting against skin, colon, and lung cancer, though it is not known exactly how it functions.

7. Grapes

Grapes and wine contain a chemical called resveratrol, which has been shown to be a potent antioxidant and anti-inflammatory agent. Resveratrol is thought to work by preventing cell damage before it begins. Red and purple grapes are the richest sources of resveratrol.

8. Green Tea (decaf)

Green tea is a rich source of a class of flavonoids known as catechins. Laboratory studies have shown that the catechins present in green tea are able to slow or prevent the development of cancer in colon, liver, breast, and prostate cells.

9. Tomatoes

The anti-cancer compound in tomatoes, lycopene, has been shown to be especially potent in combating prostate cancer. This compound appears to be more easily absorbed if the tomatoes are eaten in cooked form-either as tomato sauce, paste, or juice. In addition to preventing prostate cancer, lycopene may also protect against breast, lung, stomach, and pancreatic cancer.

10. Whole Grains

Whole grains contain a variety of anti-cancer compounds, including fiber, antioxidants, and phytoestrogens. When eaten as part of a balanced diet, whole grains can help decrease the risk of developing most types of cancer. For more, see 7 Whole Grains to Add to Your Diet.
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Snacks That Won't Let Your Weight Go Up

Once in a while, we all are hit with this urge to gobble down unhealthy and yummy snacks in the wee hours. And off we go running to the kitchen and the refrigerator for anything that can satisfy this urge. This is soon followed by an overwhelming sense of guilt, more so if you are getting increasingly frustrated by the failure of your weight loss efforts. Fret not, for there's always a solution to everything. All that you need is some imagination, foresight, and planning.

Listed here are seven snacks that are not only weight-friendly but can actually boost your health and sleep patterns. So, instead of gorging on a sinful brownie bang in the middle of the night, go shopping today and stock up your kitchen with the ingredients we have listed below. When hunger strikes tonight, you will be better prepared!

Healthy mixed nut snack
Sprouted grain munchies
Whole grain energy bars
Greek yogurt with seasonal fruits
Mixed fruit salad
Puffed rice and chickpea spicy mix
Sprouts with a tangy twist
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Secret Exercises For Shaping Your Booty

If you have always envied JLo and Jennifer Anniston's derriere, you will be happy to know that you can get one just like that with just a few secret exercises. Here are the ten best ways to perk up your booty.
All fours
· Begin on all fours with your elbows directly under your shoulders and knees directly under your hips; your legs should be touching. Pull your abs away from the floor and round your back up toward the ceiling.
· Next, lift one leg off the ground, and keep it at a 90-degree angle. Point your toes up at the ceiling and make tiny pulses upward for 15-20 repetitions.
· To challenge yourself further, flex the foot that is lifted, and bring pulse up with the energy in your heel for 15-20 more reps.

Step-up
· Place your right foot firmly on a sturdy bench or chair, with your left foot placed directly under your left hip.
· Straighten your right leg and step up, bringing both feet onto the bench completely.
· Next, bend your knee slowly, lowering the ball of your left foot back to the ground, and keeping your right thigh engaged.
· Kick your left knee up as you step up, if you want a more advanced version.
· Complete three sets of 15-20 reps on each leg.

Lying hamstring curl
· Begin by lying flat on your back with an exercise ball under your heels.
· Bridge your hips up, and hold that position throughout the exercise.
· Dig your heels into the ball and flex your feet.
· Place your arms straight out to your side for support, but avoid using them.
· Curl your heels as you roll the ball towards your body. With your hips in the bridge position, do the move, but avoid thrusting them toward the ceiling.
· Get back to the start position and complete one rep.
· Continue until you do three sets of 10-15.

Side kick on all fours
· Begin on all fours with your knees under your hips and your hands underneath your shoulders.
· Lift your right leg until it is parallel to the floor, with your knee bent at 90 degrees.
· Straighten your right knee, keeping the right thigh still and kick your leg out to the side. Avoid lowering your leg as you kick it.
· Bend the right knee back to 90 degrees and lower the leg. This completes one rep.
· Do three sets of 20 reps per side.

Plank leg-lifts
· Lie on your tummy on an exercise ball, and walk your hands out so that the ball is underneath your shins. Keep your hands underneath your shoulders.
· Engage your abs by drawing your navel toward your spine.
· Lift your right leg into the air, and slowly lower it back toward the ball, without letting it touch to complete one repetition.
· Do three sets of 10-12 reps with the right leg, and then repeat with the left.

Barre frog
· Begin by lying on your stomach on top of a mat. With your elbows bent and one fist on top of the other, place your forehead into your top fist, while pressing your arms into the floor for support.
· Flex your feet in the air, bend your knees and lift them off the floor.
· While in this position, use the energy in your heels to press your legs away in a pulsing tempo, while extending your knees behind you. Feel the stain in the knee as you pulse your legs away from your butt like a frog.
· Do this for 20-30 reps.

Pure barre leg and upper-body lifts
· Begin by lying down with your tummy on the mat, knees apart and toes together.
· Place your palms on the floor on top of one another, with your forehead resting on the back of your hands.
· Lift your forearms up in one motion, with your legs floating off the ground.
· Lift your upper and lower body together and keep your seat and back engaged. Do this 10-15 times.
· While still lifted, extend your arms back behind you and grab hold of your ankles.
· Relax your shoulders and stay active in the stretch for 10 counts, with your whole body engaged.

Jump squats
· Start with your feet shoulder-width apart, arms bent with hands at chest level, bend your knees and come into a full squat.
· Jump up as high as you can, reaching for the ceiling.
· Lower back into the squat position to complete one rep when you land.
· Do three sets of 12 reps.

Pulsing plie squat
· Begin with your legs opened wide to the sides and your toes turned slightly outward.
· With your hands on your hips, bend your knees and lower yourself as much as you can.
· Your back should be in a straight vertical line and your shoulders should be directly over your hips.
· Protect your joint by keeping your heels directly below your knees.
· In a pulsing manner, lower and raise your hips one inch for 10-15 reps while holding second position.
· Begin at the lowest point and start to lift your hips up one inch slowly for 10-15 reps.
· Stretch your arms out in front of you and hold position for 20 counts at your lowest point.

Elevated split squat
· Start by placing the top of your left foot on a sturdy bench, with your right leg straight.
· Engage your left glute by bending your right knee and lowering your pelvis toward the ground.
· Your right foot should be out far enough so that your knee stays directly over your ankle when you lower your hips.
· Straighten your right leg and rise back up to the position you began at.
· Do three sets of 10-15 reps on each leg
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What’s the Best Sleep Position?

It makes sense that your sleep position can have an impact on your overall health, right? We’ve all woken up from time to time with a crick in our necks or a weird leg cramp, and it is no fun at all. Spending eight hours on your side or on your back puts pressure on nerves and muscles, and we can feel the effects of a wonky sleep position the next day.

If you deal with chronic pain or conditions like acid reflux, your sleep position can have an even more powerful impact on your comfort. Finding the best sleep position can make the difference between restorative rest and a night of

tossing and turning.

To alleviate back and shoulder pain, you can combine a beneficial sleep position with some strategic pillow placement to give your body extra support while you snooze. Pillows can help you sleep through bouts of acid reflux, too. And if foot pain is keeping you awake, just tucking your sheets more loosely can make a difference.

The graphic below looks at a handful of aches, pains, and conditions that can keep us from getting a good night’s sleep along with tricks to overcome them. You can click the image to view a full-sized version, if you’re having trouble reading the small text. You can also scroll down for a summary of this infographic’s helpful sleeping tips.
Neck Pain
Keep the neck in a neutral position. Avoid sleeping on the stomach. Too many pillows can put your neck in a bent position. Keep your pillow above your shoulders. Some experts suggest using a rolled up hand towel to support the neck.

Obstructive Sleep Apnea & Snoring
Sleep on your side or stomach to avoid impaired breathing. One way to keep from rolling onto your back is to sew a tennis ball into the back of your pajama top.

Acid Reflux
Use pillows to elevate your head or use bricks to elevate the front legs of the bed. Otherwise, sleep on your side.

Shoulder Pain
Don’t sleep on the shoulder that causes you pain. Or, if you do, place a pillow next to you and place your arm over it — almost as if you’re hugging another person.

Back Pain
The best sleep position for back pain is generally on your back with a pillow under your knees or a rolled up towel under the small of your back.

On your side, put a pillow between your knees for extra support. This is also good for people with hip and knee problems. A fetal-like position can help with lumbar spinal stenosis.

Sleeping on your stomach can be hard on your back and neck. But if you must, put a pillow under your back and lower abdomen to relieve strain.

Plantar Fasciitis
Plantar Faciitis is an inflammation of the tissue on the bottom of the foot caused by running or poor arch support. Keep your ankles and feet in a relaxed position. Avoid tucking in the sheets too tightly.
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