How to reduce stress ?

Stress is inevitable and an everyday part of our life. We have distress which is negative stress and we have eustress which is positive stress.

But what is stress, really? Stress is our reaction to whatever happens to us. What the heck does that mean? Well, stress is our consequences from our thoughts, feelings, and actions.

If you have stress at work, stress over money, stress in your relationship, stress at home, or stress over your health, chances are it is distress.

If you are going to school, have a busy schedule, own your own business, setting and obtaining goals, and you love what you are doing, chances are it is eustress.

So, what is basic stress management? Basic stress management is creating energy because we need energy to manage stress. Basic stress management is living healthy and taking care of the self so that we have energy and feel good.

Basic stress management is eating right, exercising, and getting plenty of rest. In addition, eliminating poor habits like smoking, drinking, drugs (illegal street and/or pharmacuetical), and innappropriate sexual behavior.

The best way to eat right is to eat mostly natural foods like fruit, vegetables, animal protein, and nuts. Natural foods do not include fast food. Matter of fact, it is best to eliminate fast foods because it takes a lot of energy to digest such processed food. This is why we want to take a nap after we eat processed or too much food.

EXERCISE

Exercise is very essential to increase your energy. It gets your blood flowing and gives you feel good neurotransmitters. In addition, exercise helps us sleep deep at night. We should exercise five to six days a week for 30 to 60 minutes. Many say only 3 to 4 days a week for 20 to 30 minutes but that doesn't seem to make a difference in energy levels.

The best way to get plenty of rest is to set the same time to go to bed and set the same time to get up everyday with the exception of an occassional party on the weekend. With this type of sleep pattern, exercise, and eating right your energy will be optimized.

Eliminating unhealthy habits is one of the hardest things to do and it takes sacrifice and commitment. Everyone is different and therefore, we have to choose the best way for us to kick a certain habit. The only thing I would say about that is never give up and always keep trying.

Basic Detox Plan

Brush skin daily. Removes debris and stimulates lymph flow.

Take a detox bath using seaweed based salts.

Sweat toxins out with a sauna.

Exercise. walk, yoga, mini tramp.

Liquid Fast 1 day per week with lemon water.

A quick colon cleanse : psyllium, apple pectin, oat bran.

Drink plenty of water : one half your body weight in ounces.

Use supplements : use digestive enzymes and probiotics for a healthy colon and digestion.

Make smart food Choices : stay away from the junk and over processedfoods, and eatorganic whenever possible.

Diet Secrets : The Japanese Diet

In this discussion of typical Japanese diet foods, we are going to look at the kinds of foods that are eaten daily all across Japan. You may have heard that the Japanese have the longest life expectancy in the world. The foods that they eat are a contributing factor to their longevity. Of course, other factors also come into play, such as a low incidence of poverty and an effective social security framework.

However, when you see the sorts of foods that are popular in Japan, it is pretty easy to see why they are, on average, healthier than Americans. There is much more to Japanese cooking than sushi and chopsticks. Let’s look a bit more deeply at what dieting Japanese style has to offer.

Japan’s most Important Food – Rice

For Japanese people, rice is almost a sacred food. It is something that is eaten on a daily basis. In fact, many people will eat rice three times a day. You may feel that this is a little bit strange. However, breads and potatoes are of much less importance in Japan than in the States. It is not that rice is necessarily better than breads and potatoes, although in some circumstances, it can be. Just to be clear, rice is very low in fat, practically nil, it provides abundant carbohydrates for energy and also contains some important proteins.

There is much more to this grain than simply boiled rice. Much as we have lots of different ways to prepare potatoes, the Japanese have a lot of different ways to serve rice. It can be eaten both hot and cold. Now a days, it is actually very easy for Westerners to make rice too. Lots of stores now sell these kitchen appliances.

Fishing Culture

Japan has a huge coastline and as such it is not surprising that fishing plays an important role in their culture and diet. We all know that Japanese fishermen land whales. This is something that many Westerners campaign against which is something that Japanese people find hard to comprehend. From the cold waters round Hokkaido to the north all the way to the warmer waters of the Pacific ocean off the southern parts of Japan, there are lots of different varieties of fish that can be found.

Fish provide a high quality source of protein that is also high in “good” fats while being low in the “bad” fats associated with eating meat. It is not that the Japanese don’t eat meat, they do. However, they consume much more fish than the average American.

Lots of Vegetables

There is very little fuss about vegetarianism and veganism in Japan. There are less vegetarians and vegans, as a percentage of the population, in Japan than in America. Although overall, Japanese people probably consume more vegetables than Americans. This might seem a little bit odd. However, it probably explains why people don’t feel the need to eat vegetables exclusively.

As a matter of course, Japanese people eat a wide range of fruits and vegetables throughout the day. In fact, vegetables more than fruit make up a sizable fraction of Japanese meals. It is pretty standard to have a small side dish of some kind of greens, often spinach at meal times.

Nice Balance

As we have seen, the Japanese diet is not really lacking in anything. Well, unless you could all the empty calories that are to be found in carbonated soft drinks and fatty fast foods. Again, Japanese people do eat these sorts of foods, but they do so in moderation. The way that Japanese people eat is a perfect example of a balanced diet.

                                                         

What is Kale ?

Kale is an amazingly nutritious leafy green vegetable. It is a cruciferous vegetable that belongs to the Brassica family of vegetables, which includes cabbage and Brussels sprouts. Kale contains high amounts of beta carotene (precursor of vitamin A) and vitamin C. It is also rich in minerals. Being a green vegetable, it is high in folic acid.

Kale is also a low carb and high protein vegetable. One cup cooked kale contains :
- 50 Calories
- 10 gm of Carbohydrates
- 3 gm of protein
- 2 to 3 gm of fiber
- 8000 IUs Vitamin A
- 150 to 200 mg of Calcium
- 30 mg of Magnesium
- 2 mg of Iron
- 300 mg of Potassium
- 125 mg of Vitamin C
- Less than 50 mg of Sodium
- 40 mcg of Folic acid

The high calcium and magnesium content of kale helps in building bones and is a good food for those suffering from osteoporosis. Vitamin A and C are antioxidants that protect against many degenerative diseases.

The high fiber content of Kale improves the digestive health and protects against colon cancer.

The high potassium and low sodium content of Kale makes it an alkaline food and helps those who suffer from acidity and other digestive disorders. Potassium also reduces blood pressure and helps in fighting heart disease.

Being a cruciferous vegetable, Kale contains sulfur compounds which help in fighting cancer.

Kale is best to eat when cooked. However, Kale is considered a goitrogen food which suppresses the function of the thyroid gland and causes hypothyroidism. Therefore, those with a sluggish thyroid should avoid eating Kale.

                                                         

Flaxseed - Understanding Nutrition

Flaxseed oil has long been recognized for its numerous health-promoting benefits. However, there are problems associated with the processing and storing of the flaxseed oil that can counteract many of its potential benefits. A major obstacle is that flaxseed oil (principally, alpha-linolenic acid) is highly unsaturated and readily oxidizes (turns rancid) to form extremely toxic perodidatuib products such as malondialdehyde. Not only does this significantly decrease flaxseed oil's shelf life, but it can pose hazards to the consumer.

Compared to flax oil, flaxseeds have a very long shelf life and can be stored for decades (or even centuries!) and still retain all the health promoting properties. Nature has provided the flaxseed with a shell that provides nearly absolute protection from oxidation. In addition to the benefits inherent in fresh flaxseed oil, flaxseeds provide fiber and valuable lignans. For these reasons, many healthcare professionals who once recommended flax oil now recommend the whole seed. As a result, flaxseeds are rapidly becoming rediscovered as one of the most exciting and sought-after health products today.

Flaxseeds are a rich source of essential fatty acids, particularly omega-3, dietary fiber and lignans-potent phyto-hormones which offer significant protective and preventive health benefits.

Essential Fatty Acids 

When we say a nutrient is 'essential,' we mean it cannot be produced by the body, and must be obtained in the diet. This is the case with omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) – two essential fatty acids (EFAs) vital to human health and performance.

EFAs are required for normal brain development, cell membrane and hormone formation, metabolism of cholesterol and triglycerides, and cellular energy production. They also serve as precursors to prostaglandins. Omega-3 is an especially important EFA lacking in the average American diet. The high amount of omega-3 fatty acid content in flaxseed oil improves cardiovascular function by lowering dangerous LDL cholesterol and triglycerides, as well as decreasing the viscosity of thick blood, and reducing the build-up of atherosclerotic plaque on artery walls. It has also been used to decrease arthritic pain by blocking inflammation. Flaxseed oil is an excellent immune modular and helps to fight immune diseases such as lupus.

Lignans 

Another potent healing element found in the fibrous shell of the flaxseed are plant "lignans". Lignans are phyto-hormone precursors that exhibit immunostimulatory and anti-bacterial, anti-fungal and anti-viral effects.

In the intestines, lignans are structurally modified by bacteria into mammalian lignans – enterlactone and enterodiol. These natural estrogen-like compounds have a buffering effect on estrogen metabolism.

Extensive evidence from numerous research institutions has revealed the potent anti-cancer properties of these amazing natural plant chemicals. Lignans have been shown to help prevent colon and breast cancers in the initiation stage by normalizing hormone metabolism contributing to the disease. Lignans also have been studied for the anti-atherosclerosis and anti-diabetic effects. In animal models, lignan supplements reduced the risk of atherosclerosis by 73 percent, and of diabetes by 87 percent. 

Fiber

Dietary fiber helps to prevent constipation, hemorrhoids, diverticulitis and irritable bowel disease, as well as colon and rectal cancer. Additionally, fiber plays an important role in weight control, stabilizing blood sugar, and reducing blood pressure and cholesterol.   

                                                     

The Tree of Life - Coconut

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

How is Lauric Acid Used by our body?

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done on coconut oil.

Before we move on to the benefits of coconut oil in detail, let us understand its composition.

Composition of Coconut Oil:

Coconut oil consists of more than ninety percent of saturated fats (Don’t panic! First read to the last word. Your opinion may change), with traces of few unsaturated fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. Virgin Coconut Oil is no different from this. Let us have a bit detailed study of this.

·         The Saturated Fatty Acids: Most of them are Medium Chain Triglycerides, which are supposed to assimilate well. Lauric Acid is the chief contributor, with more than forty percent of the share, followed by Capric Acid, Caprylic Acid, Myristic Acid and Palmitic.

·         The Polyunsaturated Fatty Acids: Linoleic Acid.

·         The Monounsaturated Fatty Acids: Oleic Acid.

·         The Poly-phenols: Gallic Acid, which is phenolic acid. These poly-phenols are supposed to be responsible for the fragrance and the taste of Coconut Oil and Virgin Coconut Oil is rich in these poly-phenols.

·         Certain derivatives of fatty acid like Betaines, Ethanolamide, Ethoxylates, Fatty Esters, Fatty Polysorbates, Monoglycerides and Polyol Esters.

·         Fatty Chlorides, Fatty Alcohol Sulphate and Fatty Alcohol Ether Sulphate, all of which are derivatives of Fatty Alcohols.

·         Vitamin-E and Vitamin K and minerals such as Iron.

Let us now explore the benefits of coconut oil in detail:

Hair Care:

Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-growth of damaged hair. It also provides the essential proteins required for nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is normally applied topically for hair care.

Skin Care:

Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil, there is no chance of having any adverse side effects on the skin with the application of coconut oil. Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Therefore coconut oil forms the basic ingredient of various body care products such as soaps, lotions, creams, etc., used for skin care. Coconut oil also helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Heart Diseases:

There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion

Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity:

Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

Healing and Infections

When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.

Infections: Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm,athlete's foot, thrush, diaper rash, etc.

Other:

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.

Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients. Preliminary research has shown indications of the effect of coconut oil on reducing the viral load of HIV patients. 

Finally, coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes. 

                                                                            

Superfoods: Pomegranates

There are numerous pomegranate health benefits. In this article we will examine the compounds contained in pomegranates that promote the pomegranate benefits as well as the health benefits of pomegranate juice. 

Pomegranate juice represents another of the foods recently touted for its health benefits. In some clinical studies, pomegranate juice has been shown to be of significant benefit, especially in the prevention of heart disease. To start, a glass of pomegranate juice contains about 40% of the US Recommended Daily Allowance (RDA) of Vitamin C. It also has Vitamin A, E and folic acid in good quantities.

Further, pomegranate juice has excellent antioxidant properties. It has about three times more antioxidants ounce for ounce than does red wine or green tea. Many people also enjoy its rich taste, making it a welcome beverage.

Pomegranate juice has been shown to work well as a blood thinner. Some research has shown it may be an excellent agent for promoting blood flow to the heart. It also has been shown to reduce plaque in the arteries, and to raise “good” levels of cholesterol while helping lower “bad” cholesterol.

This preliminary research suggests that pomegranate juice may be helpful in preventing heart disease, heart attacks and stroke. Most physicians are quick to point out pomegranate juiceshould be just one aspect of a healthy diet and exercise program. Pomegranate juice alone would probably not cure or completely prevent heart disease.

Some research has also evaluated the antioxidant nature of pomegranate juice and its usefulness in fighting certain forms of cancer. Pomegranate juice has been tentatively shown to reduce incidence of breast and skin cancer. It has also been tested and shown to slow the growth of prostate cancer in mice.

Another interesting study has evaluated pomegranate juice and osteoarthritis. Pomegranatejuice tends to act as an inhibitor on enzymes responsible for damaging cartilage. These studies applied extract of pomegranate directly onto damaged cartilage. More research would have to examine a cause and effect relationship between oral ingestion of pomegranate juice and reduction in cartilage deterioration.

However, early studies on pomegranate juice suggest it is surely healthy to drink. The fruit can be quite fun to eat as well. There are numerous pomegranate juice products available, many quite highly priced because of the health craze surrounding pomegranate juice. It is likely if continued studies show promising health benefits, more manufacturers of pomegranate juicewill emerge and help ease prices through competition.