4 HOLIDAY HEALTH TIPS TO CUT BLOOD CHOLESTEROL LEVELS

As we move into December, take steps to reduce your intake of foods high in saturated and trans fats and cholesterol. You can make easy changes at home to lower your cholesterol and help reduce your risk of coronary heat disease.

1. Limit fatty meats and other saturated fats such as sausage and hot dogs, fried foods and full fat dairy products. Instead, go for lean meats and poultry which are lower in saturated fat and choose low fat dairy products. If you can’t resist that juicy steak, remember to trim the meat of excess fat before cooking.

2. Check food labels of processed foods for hidden trans fats which should also be limited. Instead of snacking on processed foods like crackers, chips, cookies and donuts that can be high in trans fats, choose naturally trans fat free products like fruits and veggies or enjoy snacks made of healthy fats like a handful of walnuts.

3. Eat a bowl of oatmeal or other high-fiber breakfast cereals in the morning. The soluble fiber in oatmeal and other foods like apples and kidney beans reduces the absorption of cholesterol in your body. Try adding almonds and blueberries to your oatmeal for a delicious, vitamin-rich breakfast.

4. Sushi, anyone? Sushi containing fish such as salmon is rich in healthy omega-3 fatty acids. Try a salmon and avocado roll to improve your cholesterol. Best of all, this easy meal is only around 300 calories. If you’re not a sushi fan, try grilling fish rather than pan-frying for the healthiest option.

Remember to talk to your healthcare physician to assess your risk of heat disease. Make little steps with your diet, including the four mentioned here, and you’ll see big improvements in your cholesterol and overall health!


Referensi : http://www.diet.com

Natural and Organic Food Benefits

Natural and organic food benefits are quite common than what we may think. Not all of the organic food benefits are directly focused on the consumers, in fact, some of the benefits are for the benefit of the world. Natural and organic foods are those that do not use or use fewer chemicals and other artificial means to get more foods and bigger yields.

Safer Food

Some of the natural and organic food benefits include the fact that consumers are not exposed to harmful chemicals which most ordinary manufacturers and producers use on their foods. The guarantee of organic foods is that they adhere to the strict guidelines that insist they not use any form of chemicals in the nurturing, growing and processing stages of the food production. The benefits of organic farming also include the fact that workers and farmers are not exposed to harmful pesticides and fertilizers while they care for the crops that they will soon harvest for the consumers.

The safety of the farmers and their workers are important because these people are the ones who are the backbone of the agricultural States. They bring food to the plates of a lot of people and they strive to make their food.

Safer Environment

Organic food benefits are not only for the people but also for the local flora and fauna in the area of the farm. The organic food benefits that the local wildlife get include cleaner water supply and cleaner soil in which they usually get their food sources. Not using chemical based pesticides and fertilizers ensure that the soil is kept pristine and free from residue that can affect the plants for years to come. People may think that one time use of harmful chemical pesticides and fertilizers will disappears after the harvest but in reality, these stay in the soil and contribute to the next crop, which is why it is important to maintain the integrity of the soil that organic farmers use.

Other natural and organic food benefits may include having the fruits, vegetables and other forms of food taste better and at the same time have less risks of causing you allergies and other conditions which nay arise when eating genetically modified foods or inorganic foods. Knowing what the organic food benefits that await us when we switch to organic should inspire us to do so. It not only helps consumers and farmers but also our world.

Referensi http://naturalhealthblog.savvy-cafe.com

Ginkgo Biloba

Why Ginkgo Biloba Is The Best-Selling Booster For Brain Function

by: Steve P Smith


The preparations of ginkgo biloba commonly sold as herbal supplements are derived from the leaves of the ginkgo trees, which are probably the longest living in the world Individual trees are believed to live for up to 1,000 years and are found most commonly in southern and eastern areas of the US, southern France, China, and Korea.

Traditional Chinese medicine has made use of the nuts of the ginkgo tree for around 5,000 years, but the use of the leaves is a relatively recent European development. Widespread recognition of the active properties of the plant have made ginkgo leaf extract products the best-selling of all herbal medicines and supplements in Europe, and also placed them in the ten most popular in the USA, where it’s classed as a dietary supplement. In fact it’s estimated that around 2 billion 120 mg doses of supplement have been sold in the last twenty years alone.

The principal active elements of ginkgo leaf extract are the flavonoids which, like those derived from other sources (green tea, for example) are a powerful anti-oxidant; and terpene lactones.

As an anti-oxidant, ginkgo biloba is particularly effective in neutralizing the most damaging superoxide free radicals and thereby helping to prevent the atherosclerosis, or hardening of the arteries, which is a common precursor of serious cardiovascular disease. And most of the benefits of ginkgo stem in fact from its effect in improving the circulation of the blood - as numerous research studies have demonstrated.

Ginkgo enhanced circulation in the minute capillaries of the eye has been credited with protecting against age-related macular degeneration (AMD), cataracts and diabetic retinopathy. Improved circulation in the ears may also protect against tinnitus and hearing loss.

Studies using supplementation at 240 mg also demonstrated improved exercise tolerance and reduced pain in those suffering from intermittent claudication, or peripheral vascular disease, –a painful and potentially dangerous problem with the circulation in the legs.

But as valuable as these effects undoubtedly are, it’s as a stimulant for the brain and a protector against the dreadful effects of Alzheimer’s disease and other causes of dementia that ginkgo biloba is best known. Although conventional medicine, as ever, retains its tendency towards caution when considering the possible effects of “alternative” remedies, it’s generally conceded that ginkgo biloba has significant therapeutic effects in the treatment of the early stages of Alzheimer’s. The benefits, in fact, are closely analogous to those of conventional drug therapies, and although not, of course, offering a cure, may significantly slow down the progress of this most devastating disease.

Research studies have also indicated clinically significant improvements in performance in standard tests of memory and learning when healthy adults were given supplements at the level of 180 mg of ginkgo biloba a day for a period of six weeks. Similar benefits, however, were not shown at lower levels of supplementation.

The common sense hypothesis is that ginkgo biloba improves the blood supply and circulation to the brain as it does to other parts of the body, which can only have a positive effect on the memory and other cognitive functions of the organ. Moreover, improved circulation along with ginkgo biloba’s anti-oxidant properties play a major role in protecting against the circulatory problems which can lead to stroke, still one of the major causes of premature death or incapacity in the Western world.

Although the 180 mg daily dose has been shown to be beneficial, some alternative medical practitioners recommend higher doses, even as high as 360 mg. The generally recommended composition of supplements, and that found in most commercial preparations, is in the proportions 24% ginkgo flavonoids and 6% terpenes.

Ginkgo biloba is recognized as a safe medication and very rarely produces any side effects in the otherwise healthy even in the high doses mentioned above. But it’s effect in improving the circulation by reducing the “stickiness” of the blood mean it is strongly contra-indicated prior to surgery and for those already taking blood thinning drugs such as warfarin.

In summary it may be said that conventional medicine recognizes ginkgo biloba as a potentially effective treatment for Alzheimer’s disease and as an aid to good circulation with some positive effects in cases of cerebrovascular disease and peripheral vascular disease in the legs. Alternative practitioners insist that ginkgo biloba is also effective in improving memory, learning and general cognitive function in healthy adults, but orthodox medicine remains reluctant to endorse these claims.

Beauty and Health Tips

by: Mary Rose

Beauty and health are the two sides of the same coin. You cannot possess either in isolation. Indeed a healthy person is naturally beautiful and the reverse is also true. It is a fact that health and beauty go hand in hand. Health is the metabolic efficiency in all people and beauty brings joy to the beholder. The following are some health and beauty tips that are simple and easy to follow.

Firstly, find ways to move your body. Always make it a point to use the stairs rather than elevators or escalators unless you are pressed for time. If you are overweight, eat less or exercise more to have a youthful body. The daily regime of either calorie restriction or exercise increase has positive effects on the body function. It is important to keep diabetes under control if one is diabetic or even take preventive measures to reduce the onset of diabetes and the risk of coronary heart disease, stroke, hyper tension, and cancer or lung disease. Sedentary lifestyle is the greatest bane of health and beauty. It is imperative to exercise 30 minutes a day, 5 or 6 days a week. Indulge in anything that moves your limbs. It is not only a beauty and fitness tool, but a stress reliever as well. You can move around in small time intervals. It will be definitely far more rewarding if you could devote 45 minutes to 1 hour for any physical activity.

The next of the tips is - learn to say no to fried foods, burgers and other fatty meats. Reduce the intake of cheese, butter, nuts, sauces etc. Drinking water is one of the best beauty and health tips we can all follow. Water is essential for virtually every function of the body. The average person needs 1 to 3 liters of water a day. Drink with meals, as well as before, during and after exercise. Remember during your workouts, cold water is more readily absorbed.

The most important of the beauty and health tips is to quit smoking. It is mandatory to be a non smoker in order to improve the overall beauty and health of the individual.

Try to reduce stress filled situations. It is always easier said than done. Devote 30 minutes a day doing something you enjoy. Keep your temper under check and count to ten before losing your temper or getting aggravated. Stay away from people whom you find difficult to cope with. It is also important to practice oral hygiene and stay in a pollution free environment to remain healthy.

Recent studies suggest that a glass of wine or one drink a day is good for the heart, but take it easy!Gulping down glasses of wine can cause health problems such as liver and kidney disease as well as cancer.

There are many health and beauty products available in the market right now. They bring in different promises, guarantees and offers. Think for a while before making the purchase. Collect the details of the products you intend to buy. You should ensure that the product will do well for your beauty and health which you are looking for in it. Health and beauty products do help to improve your skin, health and fitness.

The link between genetics and beauty and health is a powerful one. But if one follows these basic beauty and health ,it is possible to live a healthy and beautiful life.Finally, stay positive. There's an ultimate connection between positive outlook and healthy and happy living. We all agree to the fact that a beautiful mind exists in a beautiful body That is the best of all beauty and health tips.

Natural Sources of Vitamins and Minerals

Find below natural food sources of various vitamins. Make sure to include variety of vegetables, fruits, nuts and grains in your daily diet.

Vitamin D is not produced by plants. Vegans don’t worry; vitamin D3 is produced in our body, with the help of sunlight. Plants produce vitamin D2.

Food sources for Vitamin A, Natural Sources of Vitamin A

Vitamin A, also called retinol is essential for good eyesight, bone health and for a healthy glowing skin. The food items that contain vitamin A are carrot, radish, pumpkin, broccoli, barley, turnip, apricot, wheat, maize, potato, peas, egg, chicken meat, linseed, mango, orange, sweet potato and cilantro.

Overcooking can lose Vitamin A.

Food sources for Vitamin B, Natural Sources of Vitamin B

Vitamin B complex has several vitamins

Vitamin B1 (Thiamin) –
Whole grains, soybeans, legumes, nuts, kidney and liver contain vitamin B1.

Vitamin B2 (Riboflavin) –
Vitamin B2 supplied by grains, broccoli, spinach, asparagus, milk and meat.

Vitamin B3 (Niacin) _
Spinach and green vegetables, potatoes, tomato, tuna, shrimp etc are sources of Niacin.

Vitamin B6 (Pyridoxine) –
Whole grains, nuts, legumes, egg yolk, chicken and mutton are sources of vitamin B6.

Vitamin B12 (Cobalamin) -
Vitamin B12 Kidney, liver, salmon, sardines, etc are main sources. Almost absent in plant sources.

Vitamin C
Indian gooseberry, orange, broccoli, cauliflower, pineapple, strawberries, fresh fruits and citrus fruits are natural sources of vitamin C. Vitamin C in Indian gooseberry is retained after cooking.

Vitamin D
Produced on human skin with help of sunlight, vitamin D is also present in egg yolk, fish and liver.

Vitamin E –
Green vegetables, soybean, sunflower seeds, wheat germ, shrimp and cod are good source of vitamin E.

Vitamin K –
Produced inside body, vitamin K is also found in green vegetables. Lettuce, cabbage, spinach, cauliflower and cereals are good source of vitamin K.

Sources of Minerals
Some minerals essential for body and their sources listed below. Body requires some minerals in very small quantities and some minerals in larger quantities.

Calcium
Essential for healthy bones, teeth and nervous system, calcium is found in milk and dairy products, cabbage, broccoli, salmon and seafood.

Fluoride
Helps in the formation of bones and teeth and resists tooth decay. Found in seafood.

Iron
Essential part of blood hemoglobin, iron is present in spinach, tomato, broccoli, green vegetables, parsley, shrimp, beef liver etc.

Iodine
A component of thyroid hormone, that regulates growth and development of an individual, iodine is found in sea salt and sea food. Milk and wheat also has iodine in very small quantities.

Phosphorus
Essential for the formation of cells and tissues, bones, teeth and essential element in maintaining optimum pH balance, phosphorus is found in grains, milk, egg, fish and meat.

Magnesium
Required for healthy bones, teeth, healthy nervous system and proper energy metabolism, magnesium is found in green vegetables, legumes, fish, poultry and meat products.

There is no point in depending on any single food item for any specific vitamin or mineral requirement. Include all the different types of fruits, grains and nuts in your daily food. Vegetarians include an extra amount of pulses and green peas to ensure optimum protein supply. Include all the different items in your daily menu. It ensures your body gets all essential nutrients in the right amounts.