Refined, processed sugar especially in the form of high fructose corn syrup, is very hard on your liver and most of it is stored as body fat

Instead of eating whole foods—real foods—the contemporary American diet typically consists mostly of sugar, highly processed grains, and a montage of chemicals that are anything but food. Children are surrounded by these fake foods every day, which have a very different effect on their bodies than real food. The idea that "a calorie is a calorie" is a myth that's been disproven by science. Refined, processed sugar, especially in the form of high fructose corn syrup, is very hard on your liver and most of it is stored as body fat. Eighty percent of the foods lining grocery store shelves today contain extra sugar—and it adds up to disease. This excess sugar is at the heart of the metabolic dysfunction that's driving obesity, diabetes, heart disease, kidney disease, and many of the other chronic conditions so rampant today. Yet, this is the opposite of what we are told by the media and countless so-called nutrition professionals. Instead of placing blame where blame is due—with the food industry and its failed oversight—the blame is placed on fat people, tagged as lazy, unmotivated, and lacking in willpower or moral fortitude. Nothing could be further from the truth. Sugar has actually been found to be eight times as addictive as cocaine! The US food system is taking an enormous toll on America's mental and physical health, as well as the economy. Seventy-five percent of our health care dollars go to the treatment of chronic metabolic disease. The statistics provided by FedUpMovie.com reveal the gravity of this problem: If you drink one to two sugar-sweetened beverages per day, you have a 26 percent higher risk for developing type 2 diabetes A 20-ounce bottle of coke contains the equivalent of 17 teaspoons of sugar. Just one soda per day raises your child's chance of obesity by 60 percent Between 1977 and 2000, Americans doubled their daily sugar intake. In 2012, Americans were each consuming an average of 130 pounds of sugar per year At the current rate, 95 percent of all Americans will be overweight or obese within 20 years By 2050, one of every three Americans will have type 2 diabetes Thin on the Outside, Fat on the Inside Is your child thin in spite of how he eats? Do you think, because he looks healthy, you can rest easy that his "strong constitution" or perhaps good genes have spared him from the effects of a suboptimal diet? Well, don't relax just yet... looks can be deceiving. Your child may be TOFI: "thin on the outside, fat on the inside." MRIs are now revealing that even thin people (kids included) are accumulating unhealthy amounts of visceral fat around their internal organs. Visceral fat is the worst kind of fat for your health, and if you have excess, you are prone to the same increased health risks as obese people. In fact, most "TOFI" kids are pre-diabetic. Statistically, up to 40 percent of "thin" people have excess visceral fat and elevated insulin levels. When you do the math, the numbers are dizzying: the majority of Americans now suffer from metabolic syndrome—51 percent!

Der Apfel als Medizin und Lebensspender

Ein frischer, reifer Apfel ist eine wunderbare Medizin. Er ist ein wahrer Gesundmacher. Beispiele * Er ist ein vorzügliches Mittel gegen akuten und chronischen Darmkatarrh mit Durchfällen, Erbrechen und Fieber. Man wendet hier die MARO-Diät an, die nichts weiter ist als eine Apfelkost von etwa 3 Pfd. rohen, geriebenen Äpfeln pro Tag. * Eine besondere Empfehlung von Herz- und Kreislaufspezialisten: Wenn man täglich 2 reife, rohe, saftige Äpfel ißt, beugt man einem Herzinfarkt vor. * Gleichzeitig ist der Apfel auch ein Vorbeugungsmittel gegen zu hohe Cholestrinwerte und Blutgefäßerkrankungen. Inhaltstoffe des Apfels Der Apfel hat wenig Vitamine, viele Wasser, wenig Fett-, Mineral- und Faserstoffe, auch wenig Eiweiß, ist arm an Kochsalz und enthält ca. 12 bis 13% Fruchtzucker. Dagegen hat er eine Menge Pflanzensäuren und Pektin. Wir kennen dieses Dickungsmittel vom Marmeladekochen. Pektin ist die wichtigste Substanz des Apfels. Nur 15 Gramm Pektin täglich senken den Cholesterinspiegel des Blutserums um 10 bis 20%: Diese Menge ist in etwa 2 bis 4 großen Äpfeln enthalten. Pektin arbeitet im Darm wie ein Schwamm: Es saugt Wasser und Abbaustoffe auf und fördert die schnelle, reizlose Passage des Darminhalts. Die Mineralstoffe und Gerbsäuren des Apfels sowie die Fruchtsäuren und die Galaktoronsäuren sind an diesem Prozeß in gleicher Weise beteiligt. Sie wirken entzündungshemmend, zusammenziehend und entgiftend. Auf jeden Fall ist eine Apfeldiät wie auch der Einsatz einer Apfelkost zur Vorbeugung oder zur Unterstützung anderer Therapiemaßnahmen sehr erfolgreich.

Honig - das Pflaster der Natur

Früher trug man Honig bei Schürfwunden oder bei Verbrennungen auf die Wunde auf und ließ ihn an der Luft trocken. Erfolg: Die Wunde reinigt sich von selbst, heilt dreimal so schnell und hinterläßt nie eine Narbe. Die Naturmedizin hat den Honig wiederentdeckt als Unterstützung für körperliches Wohlergehen. Hier z.B. ein einfaches Rezept: Körperlich und geistig arbeitende Menschen sollten täglich mehrmals ein Glas Wasser mit 2 Teelöffeln Honig und zwei Teelöffeln Obstessig trinken. Im Essig sind alle Mineralien enthalten, die auch der Apfel enthält, und im Honig jene, die man im Blütennektar findet. Honig ist ein exzellenter Energiespender. Sein Traubenzucker geht sofort ins Blut. Er beruhigt, stärkt die Nerven und wird von der Leber besser als normaler Zucker verarbeitet. Honig enthält fünfzehnmal mehr Vitamin B2 als ein frisher Apfel. Vitamin B2 sorgt dafür, daß die Zellen den Sauerstoff besser nutzen, und macht leistungsfähig. Honig hift auch bei * Erkältung: 2 TL in heißer Milch lindert Hustenreiz. * Schlafstörungen: 2 TL am Abend fördern den Schlaf. Die Bestandteile der einzelnen Honigsorten sind unterschiedlich: * Fichtenhonig enthält Phosphor und Mangan * Akazienhonig viel Calcium * Waldhonig viel Eisen und Kupfer * Heidehonig enthält viel Calcium (gut bei Herzschwäche). Alle Bienenprodukte wie Honig, Pollen, Gelee Royale, Wachs und Bienengift wirken krankheitsvorbeugend und sind darum auch als nützliche Arzneien bestens einzusetzen. Statt Zucker sollte man mehr Honig zum Süßen nehmen. Honig in Verbindung mit Heilkräutern und Tees hilft bei vielen Krankheiten, z.B. bei Arteriosklerose, zur Blutkörperchenregeneration, bei Depression, Gelbsucht, Gürtelrose, Herpes, bei Herz- und Kreislauferkrankungen, bei Krampfadern, Leber-, Magen- und Darmbeschwerden, auch bei Streß und Nervosität. Die Liste ist lang und die Wirkung verblüffend. Der "Bienensegen" ist zwar keinesfalls ein Wundermittel, dient aber besonders der Gesundheitsvorsorge.

Wichtiger als Kosmetika: Vitamin für die Haut

* Vitamin A, das "Schönheitsvitamin", vermeidet Hautunreinheiten, trockene Haut und frühzeitige Faltenbildung und trägt bei zu gesunden Nägeln und Haaren. * Vitamin B2 und Vitamin E verhüten die Bildung von Altersflecken. * Vitamin E ist besonders wichtig für die Durchblutung der Haut (optimale Tagesmenge an Vitamin E mindestens 100 mg). * Alle B-Vitamine sorgen dafür, daß die Haut lange straff bleibt. * Vitamin B ist z.B. enthalten in Vollkornerzeugnissen und Bierhefe. Gut zu wissen * Schonheit kommt nicht nur von außen, sondern auch von innen. * Wer nicht nur auf die Gesundheit, sondern auch auf sein Äußeres achtet, fühlt sich auf alle Fälle "wohl in seiner Haut". * Akzeptieren Sie Ihre Falten, wenn sie zu Ihrem Alter passen. * Eines steht fest: Jede gepflegte Mensch fällt als solcher angenehm auf. Man sieht Frau/Mann an, wer sich pflegt Dazu gehört auch eine gute Hautpflege. * "Ein Gesicht, das zu altern versteht, bleibt der Liebe noch wert."

Kräuter

* die beruhigen: z.B. Kamille, Lavendel, Malve und Rosenknospen * die anregen: z.B. Rosmarin und Bohnenkraut * die entwässern: z.B. Wacholderbeeren, Eichenblätter und Heidekraut * für eine bessere Verdauung: z.B. Fenchel, Anis, Malve und Lindensplint * für Kreislaufbäder: z.B. Rosmarin und Heidekraut

What are the Best Vegetables for Good Health?

My Recommended List of Vegetables provides a guide to the most nutritious vegetables, and those to limit due to their high carbohydrate content. Remember: the greener the vegetable, the more nutritious it will be. Ideally, you'll want to juice vegetables that are appropriate for your particular nutritional type, which I'll summarize below. There is a basic test you can take to find out your nutritional type, which is detailed in my book, Take Control of Your Health. Alternatively, you can take the free online Nutritional Typing test. As a general guide, the following list of vegetables details some of the best and worst vegetables for your health. Highly Recommended Vegetables Asparagus Escarole Avocado (actually a fruit) Fennel Beet greens Green and red cabbage Bok Choy Kale Broccoli Kohlrabi Brussels sprouts Lettuce: romaine, red leaf, green leaf Cauliflower Mustard greens Celery Onions Chicory Parsley Chinese cabbage Peppers: red, green, yellow and hot Chives Tomatoes Collard greens Turnips Cucumbers Spinach Dandelion greens Zucchini Endive Use sparingly due to high carbohydrate levels Beets Jicama Carrots Winter Squashes Eggplant Vegetables to Avoid Potatoes Tips to Make Your Juice Taste Better If you would like to make your juice taste a bit more palatable, especially in the beginning, you can add these elements: Coconut: This is one of my favorites! You can purchase the whole coconut or use unsweetened shredded coconut. It adds a delightful flavor and is an excellent source of fat to balance your meal. Coconut has medium chain triglycerides, which have many health benefits. You can even add coconut water to your juice, which is an excellent natural source of electrolytes, especially potassium. Lemons and Limes: You can add half a lemon or lime (leaving much of the white rind on), which really brightens up the flavor of your juice. Cranberries: Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may help protect against cancer, stroke and heart disease. Limit the cranberries to about 4 ounces per pint of juice. Fresh ginger: This is an excellent addition if you can tolerate it. It gives your juice a little "kick"! And, as an added boon, researchers have found ginger can have dramatic benefits for cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low-density lipoprotein (LDL). Nutritional Typing and Juicing Vegetables According to Nutritional Typing principles, if you are a carb type, vegetable juicing is STRONGLY recommended. With patients in our clinic, we strongly encourage carbohydrate types to juice if they expect to regain their health. If you are a mixed type, it is certainly useful to juice. However, protein types need to follow some specific guidelines to make it work for them, which I'll review below. Do you know your nutritional type? If not, you can easily determine this by taking my free online nutritional type test. Protein Types and Juicing Vegetables If you are a protein type, juicing needs to be done cautiously. The only vegetables you should juice are your prime protein type vegetables, which are celery, spinach, asparagus, string beans and cauliflower (including the base). Also, to make drinking vegetable juice compatible with protein type metabolism (which needs high amounts of fat), it is important to blend a source of raw fat into the juice. Raw cream, raw butter, raw eggs, avocado, coconut butter, or freshly ground flax seed are the sources of raw fat I most recommend. In addition to adding a source of raw fat to your juice, you may also find that adding some, or even all, of the vegetable pulp back into your juice helps make it more satisfying Final Thoughts about Vegetables The truth is, scientists really don't know all that much about nutrients, and taking isolated nutrients through supplements is not always a good idea. A much better way to get the vital nutrients your body needs is through eating whole, fresh organic vegetables. I recommend at least one third of your total diet be eaten raw, and a great way to do this is through incorporating juicing into your eating plan. Personally, I aim for consuming about 80 percent of my food raw, including raw eggs, dairy, and meat. I want to emphasize that eating any vegetable is better than eating no vegetables at all, so don't get down on yourself if you're able to juice organic fresh vegetables only a few times a week. Even if you have to start slowly, I think you'll soon begin to notice positive changes to your health when you increase your fresh vegetable intake. Also, please review my complete nutrition plan, which can help you take a comprehensive look at your health as it relates to food, and may even help you change the way you think about eating.

What is Parsley Good For?

Botanical name: Petrosalinum sativum Some know parsley only as an attractive leaf garnish that's ignored, not eaten. It's true that parsley leaves are an attractive plant with small, scalloped leaves, but it has more than a pretty appearance. It’s an annual herb thought to have originated in southeastern Europe or western Asia, now grown in gardens throughout the world. There are two basic parsley types: one with curly, crinkly leaves and the more familiar Italian parsley, which is flat. The latter is hardier for withstanding cold in Northern or Midwest gardens. Parsley usually reaches one to two feet in height in the first year before flowering, and grows best in partial shade. It's been suggested that because it's a bit difficult to start from seed, taking up to two months to sprout, buying small parsley seedlings (organic is best!) may be a better way to start this in your indoor pots or late spring garden. One tip involves pouring a kettle of boiling water along the row before covering the seeds. As a potted plant, keep it evenly moist. Chopped fresh or dried and combined with thyme and bay leaves, parsley is included in the French combination of herbs called bouquet garni, used to season stock, stews, and soups. It can be added to sandwiches, any type of casserole and adds a fresh, spring-like flavor to dips and cheese. The best way to keep fresh parsley sprigs is to wrap them in damp paper towels, place in a sealed zip-lock baggie, and keep refrigerated. Dried parsley flakes are useful for several months when stored in a tightly sealed glass container and stored in cool, dark, and dry place. Health Benefits of Parsley If you want to be impressed by parsley, take a look at its vitamin K content – a whopping 574% of the daily recommended value. What this does is promote bone strength, but it also has a role in the treatment and possible prevention of Alzheimer's disease by limiting neuronal damage in the brain. The vitamin K dominance is enough to make the 62% daily value of vitamin C and the 47% DV in vitamin A look positively paltry, but the “C” content is 3 times more than in oranges, and the “A” augments the carotenes lutein and zeaxanthin, helping to prevent eye diseases like cataracts and macular degeneration. The iron in parsley (twice as much as in spinach) is essential for the production of an important oxygen-carrying component in the red blood cells called heme. Copper is important because it’s required by the body for normal metabolic processes, but must be supplied through outside sources. The manganese in parsley contains super-antioxidant superoxide dismutase, and the folate helps form red blood cells and make up our genetic material. Parsley is useful as a digestive aid with its high fiber content. This helps move foods through the digestive tract and controls blood-cholesterol levels, but has a diuretic effect as well. A tea made from parsley is a traditional remedy for colic, indigestion, and intestinal gas. As an herb sprinkled in food, it actually helps purify the blood and fight cancer. Eating parsley is now thought to be a way to detoxify the system of harmful compounds like mercury, sometimes found in dental fillings. Quite a unique compilation of compounds and volatile oils is contained in parsley. Eugenol is used in dentistry as a local anesthetic and an antiseptic to help prevent gum diseases. It's also been found to reduce blood sugar levels. Polyphenolic flavonoids and antioxidants include apiin, apigenin, crisoeriol, and alphathujen. Volatile oils include myristicin, limonene, apiol, and alpha-thujene. It also contains one of the highest antioxidant counts among plants, with an oxygen radical absorbance capacity (ORAC) of 74,349 per 100 grams of fresh, raw parsley. Parsley is one of Dr. Mercola’s most highly recommended vegetable

Gesunde Nahrung und deren Wirkung auf den Körper

Welche Nahrung nach dem Fasten bzw. Heilfasten ? Auf dieser Seite finden Sie wichtige Informationen zu bestimmten Nahrungsmitteln, damit Sie nach dem Heilfasten oder Fasten bewusst Ihre Ernährung gestalten können, um den positiven Effekt des Fastens anhaltend zu bewahren. Was ist gut für mich? Aloe Vera Die Aloe Vera Babadensis, auch wenn man Sie nicht ohne vorherige Bearbeitung direkt essen oder trinken kann, enthält neben wichtigen Vitaminen, Mineralien und Spurenelementen den Heil- und Wirkstoff Acemannan. Der Saft der Aloe kann aus den Blättern extrahiert werden und sowohl zur äußerlichen als auch inneren Behandlung eingesetzt werden. Gemischt mit Honig und Wasser zum Beispiel erhält man ein Aloe Vera Getränk, welches reich mit wichtigen Nähr- und Vitalstoffen ist. Geeignet zur Nahrungsergänzung, Diätunterstützung und Gesunderhaltung. Bananen Bananen stecken voller Energie und Mineralstoffen, neutralisieren überschüssige Magensäure, was entzündliche Magenschleimhäute beruhigt, sind leicht verdaulich und kurbeln die Verdauung aufgrund ihrer vielen Ballaststoffe sogar noch an. Auch enthalten sie viel Magnesium, welches Muskelkrämpfen vorbeugt und sie beruhigen die Nerven. Ananas Die Inhaltsstoffe der Ananas wirken entwässernd und unterstützen die Bauchspeicheldrüse bei ihrer Arbeit.Bananen und Ananas helfen bei der Entschlackung von Säuredepots und können Celulite abbauen Aprikosen Aprikosen heben die Stimmung und wirken allgemein verjüngend. Grapefruits Grapefruits enthalten Bitterstoffe, die den Insulin- und Cholesterinspiegel senken und ein schnelleres Sättigungsgefühl erzeugen. Zucker wird direkt verarbeitet und kann nicht in Fett umgewandelt werden. Was viele noch nicht wissen: Bei Einnahme von Medikamenten ist zu beachten, dass die enthaltenen Wirkstoffe im Körper akkumuliert (angereichert) werden, d.h., dass Sie eine viel höhere Dosis des Wirkstoffes aufnehmen, als normal, wenn Sie z.B. jeden Morgen ein Glas Grapefruitsaft trinken. Avocado Avocados haben zwar viele Kalorien, sind jedoch sehr gesund. Als Brotaufstrich oder halbe Frucht mit etwas Zitronensaft genossen, aktivieren sie den Stoffwechsel und fördern die Konzentration. Sie enthalten viel Vitamin E (Radikalfänger), welches der Zellalterung entgegenwirkt. Birnen Birnen helfen bei der Entschlackung des Darms, unterstützen die Blutneubildung und wirken wachstumsfördernd. Brombeeren Stärken das Immunsystem und üben eine straffende Wirkung auf das Bindegewebe aus. Erbeeren unterstützen die Reinigung des KörpersErdbeeren Unterstützen die Reinigung des Blutes und klären die Haut. Leider sind viele Erdbeerfelder nahe an Autobahnen gelegen und enthalten deshalb viele Schadstoffe. (Auf Bio-Erdbeeren zurückgreifen.) Auch sind viele Menschen allergisch gegen Erdbeeren. Wussten Sie, dass es sich bei der Erdbeere nicht um eine Beere im botanischen Sinne handelt, sondern um eine sog. Sammelnussfrucht? Dies ist eine Ansammlung von vielen kleinen Nüsschen zu einer Scheinbeere. Johannisbeeren Johannisbeeren enthalten viel Vitamin C, welches das Immunsystem unterstützt und einen Zellschutz vor freien Radikalen bietet. Orangen Orangen steigern die Konzentration und straffen das Bindegewebe. Zudem enthalten auch sie viel Vitamin C, welches vor Infekten schützt. Paprika Paprika sind gut bei Durchblutungsstörungen und festigen das Bindegewebe. Tomaten Tomaten haben eine entwässernde Wirkung und beeinflussen die Schleimhäute positiv. Weintrauben Weintrauben wirken harntreibend, wodurch Niere, Blase und die Harnwege gereinigt werden. Auch wirken sie leicht abführend, wodurch sie bei leichter Verstopfung zu empfehlen sind. Dem Traubenkernöl wird eine antikanzerogene Wirkung zugesprochen; greifen Sie daher lieber zu Weintrauben mit Kernen als zu kernlosen! Zitronen Der sehr hohe Vitamin C Gehalt der Zitronen machen sie zum guten Schutz vor Infekten. Zudem stärken sie die Blutgefäße, Haare, Nägel und das Bindegewebe. Zucchini Zucchini sind für eine entgiftende Wirkung auf den Darm bekannt. Ebenso wie die Tomate wirken sie kräftigend auf die Schleimhäute. Pasta al dente Pasta al dente sind bissfeste Nudeln. Der Körper verdaut sie langsamer als weich gekochte und daher machen sie länger satt. Haferflocken Haferflocken sättigen lange, da sie neben Eiweiß und leicht verdaulichen Kohlenhydraten auch Ballaststoffe enthalten. Gemischt mit Milch oder Joghurt eignen sie sich als Zwischenmahlzeit - auch eine Schale Porridge ist als langsättigendes Frühstück sehr zu empfehlen (und dazu noch sehr günstig). Während des Fastens ist eine Schleimsuppe, die Schleimhäute von Magen und Darm beruhigt, optimal. Rezept Haferflockensuppe 3-4 Esslöffel Haferflocken 5-10 min in einem halben Liter Wasser kochen, ausquellen lassen und evt. mit Milch und etwas Honig verfeinern. Tofu/Sojaprodukte Sojaprodukte sind sehr eiweißreich - sie sind der optimale Fleischersatz, da sie alle essenziellen Aminosäuren enthalten und sättigen dabei um einiges mehr als Fleisch. Sojaprodukte wirken zudem entzündungshemmend. Gewürzgurken Sie verstärken das Sättigungsgefühl durch die enthaltene Säure und enthalten zudem kaum Kalorien. (Laut Weight Watchers 0 Punkte, d.h., dass Gewürzgurken jederzeit ohne Reue genossen werden können.) Salatgurken Sie wirken leicht abführend, daher wird ihnen eine darmreinigende Wirkung nachgesagt. Fleisch Ein unpaniertes Stück Fleisch pro Woche unterstützt den Körper beim Aufbau des Fettkillers Carnitin. Tee Eine Tasse Tee wirkt entspannend und auch leicht sättigend. Gewürzt mit Zimt, Ingwer oder Kardamom kurbelt er zudem den Fettstoffwechsel an. Schwarzbrot Schwarzbrot enthält viele Ballaststoffe und ist daher lang sättigend. Die enthaltenen Kohlenhydrate sind schwieriger zu knacken als die im Weißbrot, daher fährt der Blutzucker nur langsam, aber dafür lang anhaltend hoch. So kann nicht nach kurzer Zeit erneut Heißhunger entstehen. Quark Quark stärkt die Nerven durch die enthaltenen B-Vitamine und ist reich an Eiweiß und Milchzucker, die dem Körper lange Energie liefern. Nüsse Nüsse sind ungeröstet und ungesalzen entgegen der verbreiteten Meinung keine Dickmacher, sondern sind in Maßen genossen sogar gut für den Fettstoffwechsel, Blutzuckerspiegel und Blutdruck. Sie enthalten wertvolle ungesättigte Fettsäuren und Vitamin E, welches die Zellalterung verlangsamt. Was kann ich essen? Beispiele für kalorienarme Lebensmittel Gemüse: z.B. Kartoffeln, Tomaten, Gurken, Grüne Bohnen, Salat Tipp: Vorsicht ist bei den meist hoch kalorischen Saucen geboten! Obst: Apfelsinen Tipp: Auch Obst kann durch den enthaltenen Fruchtzucker mehr Kalorien enthalten, als man annimmt, daher Säfte nur in Maßen genießen! Fleisch / Fisch: z.B. Garnelen, helles Fischfilet, Pute, Hähnchenbrustfilet Tipp: Wenn man die Haut (enthält Unterhautfettgewebe) nicht mit isst, spart man bei jeder Art von Fleisch eine beträchtliche Menge an Kalorien! Helles Fleisch gegenüber rotem Fleisch bevorzugen. Milchprodukte: Fettarmer Joghurt, Harzer Roller Tipp: Fettarme Produkte bevorzugen! Brot mit Frischkäse anstatt Butter bestreichen! Milchkaffe enthält viele Kalorien! Sündenersatz Fruchteis anstatt Milcheis extra trockener Sekt anstatt halbtrockenen/trockenen Sekt Schokolade mit hohem Kakaogehalt anstatt Vollmilchschokolade Wo muss ich aufpassen? Beispiele für Lebensmittel mit versteckten Kalorien Kartoffelpüree oder Knödel aus der Tüte lassen den Blutzuckerspiegel rapide ansteigen, was wiederum Hunger auslöst. Zusätzlich hemmt das ausgeschüttete Insulin den Fettabbau. Alkohol auf leeren Magen getrunken löst Heißhunger aus. Zum Essen getrunken verbrennt der Stoffwechsel ihn als erstes und Kohlenhydrate und Fette müssen warten. Daher wandert zuviel Fett in die Depots. Zudem wird der Fettabbau während der Wirkung des Alkohols allgemein stark verlangsamt. Achtung Cocktails! Diese enthalten Früchte, Zucker, Alkohol und manchmal Sahne. Ketchup enthält 29% Zucker! Glutamat verstärkt den Appetit um Einiges, zudem stumpfen die Geschmacksnerven ab, daher besser meiden. (Im chinesischen Restaurant einfach ohne Glutamat bestellen und auf Fertignahrung weitgehend verzichten.) Rosinen bestehen zur Hälfte aus Zucker und sind daher extrem kalorienhaltig. Achtung, eine handvoll Rosinen enthält die gleiche Menge an Kalorien wie eine komplette Mahlzeit. Außerdem fördern sie Karies, da sie an den Zähnen kleben bleiben. Rotkohl - ein Glas enthält ca. 25 Stück Würfelzucker. Latte Macchiato hat ca. 380 Kalorien (mit Vollmilch, großes Glas)! Lieber zum Espresso greifen, der hat inklusive einem Löffel Zucker nur 40 Kalorien. Da Kaffe an sich keine Kalorien enthält, kann als Alternative auch Filterkaffee (mit einem Schuss fettarmer Milch) getrunken werden. Selbst Milchkaffee ist besser als Latte Macchiato, da dieser ein größeres Volumen an Kaffee anstatt Milch enthält. Tomaten mit Mozzarella enthalten 20 g Fett / 100 g. Kommt dann noch Olivenöl und Baguette hinzu, ersetzt eine solche Vorspeise kalorientechnisch gesehen bereits eine ganze Mahlzeit. Gummibärchen 3 kleine Bärchen sind fast ein ganzer Würfelzucker. Besser Salzstangen oder Zartbitterschokolade naschen. Weintrauben sind zwar vitaminreich, erhöhen jedoch den Insulinspiegel um bis zu 150 Prozent und helfen so, Fett zu speichern. Weizenbrötchen - die einfachen Kohlenhydrate des hellen Weizenmehls werden sehr schnell verstoffwechselt, was folgt, sind Heißhunger und ein Leistungstief. Besser sind Vollkornbrötchen und Brot. Laugenbrezeln setzen Insulin frei, was ebenfalls noch mehr Hunger und eine abfallende Leistungskurve zu Folge hat. Fruchtzucker begünstigt die Einlagerung von Fett um Einiges mehr als weißer Zucker und verstärkt zudem das Hungergefühl. Kartoffelchips beherbergen künstliche Fette, die den Cholesterinspiegel ansteigen lassen und somit - über einen längeren Zeitraum gesehen - etliche Krankheiten begünstigen können. Und wo muss ich besonders aufpassen? Beispiele für hochkalorische Lebensmittel Camembert Salami Croissants Muffins Geräucherter Lachs Wiener Würstchen Cracker Joghurt-Schokolade Nougat-Pralinés Rotwein Heilfastenkur Zuhause! heilfasten set hell sideWir schicken Ihnen alles was Sie dazu benötigen. Inklusive Heilfastenplan. Heilfasten Anleitung Farb- und Stilberatung stilvermgen-logo-transparent Mit einer Farb- uns Stilberatung machen Sie mehr aus sich. Mit Selbstbewustsein zum Erfolg! Neben eimem gesunden Körper ist auch eine ansprechende äussere Erscheinung im Alltag ausschlaggebend. Ihre Kerstin Golla www.stilvermoegen.de

Asthma: Diese Lebensmittle sollte man meiden

Emily Erhold 30. September 2013 Kurzatmigkeit, Husten und Atemnot sind alles Symptome, die bei einer Asthmaerkrankung auftreten können. Ursachen für Asthma sind unter anderem Allergien und wiederholte Infektionen der Atemwege. Asthmatiker neigen dazu, auf bestimmte, normalerweise harmlose Faktoren eine Abwehrreaktion zu zeigen. Gerade deswegen ist es wichtig bestimmte Umweltreize zu vermeiden. Sauer macht nicht immer lustig Besonders bei bestimmten Lebensmittel ist Vorsicht geboten. Raffinierter Zucker und Derivate zum Beispiel schaffen überschüssigen Schleim und schädliche Giftstoffe und degenerieren das Nervensystem. Das macht die Menschen anfälliger für Angst, Nervosität und Stress. Auch im Fett gebratene Produkte, wie Tierfleisch, rotes Fleisch und Milchprodukte erzeugen eine Menge Giftstoffe im Körper. erhöhen die Schleimproduktion und senken die Abwehrkräfte des Körpers. Im Allgemeinen sollten saure Lebensmittel, wie z.B. Körner- oder Mehlprodukte reduziert werden, da diese Sodbrennen verursachen und penetrantes Sodbrennen Asthma provoziert. Vorsicht bei Sulfiten Bei einer Asthmaerkrankung sind vor allem Sulfite gefährlich. Die Kombination von Asthma und einer Sulfit-Allergie kann zu einer Anaphylaxie, also einer lebensbedrohlichen Überempfindlichkeitsreaktion führen. Der Körper reagiert dann extrem auf das Allergen und die Atemwege schwellen zu. Da Sulfite als Konservierungsmittel wirken, findet man sie häufig als Additive in Lebensmitteln, wie geschälten Kartoffeln (auch Pommes), getrockneten Früchten, Shrimps, Marmelade und Fertiggerichten, aber auch in alkoholischen Getränken, wie Bier, Apfelwein und Wein. Die Salze können auch natürlich, unter anderem in Spargel, Zwiebeln, Eiern, Maisstärke, Soya, Salat, Fisch, Ahornsirup und Tomaten vorkommen. Wenn Sulfite als Zusatzstoff enthalten sind muss dies immer in der Zutatenliste aufgezeigt werden. Generell gibt es keine Liste für asthmaauslösende Nahrungsmittel, da jeder Allergiker auf unterschiedliche Stoffe reagiert. Es ist jedoch bekannt, dass Lebensmittel wie Kuhmilch, Weizen, Hefe, Nüsse, Fisch und Eier allergische Reaktionen auslösen können, die sich in einem Asthmaanfall äußern. Außerdem machen ungesättigte Fettsäuren manche Menschen anfälliger für Asthmaanfälle. In diesem Falle wäre die gute alte Butter der Margarine vorzuziehen. Im Allgemeinen gilt also für Asthmatiker von raffinierten Zucker, ungesättigten Fettsäuren, sauren Nahrungsmitteln und Sulfiten Abstand zu halten. Asthma kennt viele Auslöser. Erkennen Sie Ihre. Die Auslöser für Asthma bronchiale, auch „Trigger“ genannt, sind so unterschiedlich wie das individuelle Krankheitsbild jedes Asthma-Patienten selbst. Ob Pollen, Schadstoffe, bestimmte Nahrungsmittel, kalte Luft oder psychischer Stress – eine plötzliche Verschlechterung Ihres Zustandes wird meist durch spezifische Dinge verursacht, mit denen Sie täglich leben und arbeiten müssen. „Allergisches Asthma“ oder „Nicht-allergisches Asthma“? Die Einordnung der verschiedenen Auslöser für Asthma machen Fachärzte zumeist anhand der unterschiedlichen Arten von Asthma bronchiale fest. „Allergisches Asthma“ bzw. „Extrensisches Asthma“ entsteht durch den Kontakt mit unterschiedlichen Allergie auslösenden Stoffen. „Nicht-allergisches Asthma“ bzw. „Intrensisches Asthma“ wird dagegen häufig durch unspezifische Reize wie Umwelteinflüsse, Schadstoffe oder Überanstrengung ausgelöst. Nicht selten überlagern sich auch beide Arten, was es nicht leichter macht, die Ursachen bzw. Auslöser für Ihr Asthma zu entdecken. Die Suche beginnt bei Ihrem Arzt Jeder Patient sollte genauestens den Verlauf und die Umstände seiner Atemwegserkrankung beobachten, um die Ursachen herauszufinden. Ihr Facharzt wird Ihnen bei dieser Suche behilflich sein. Informieren Sie ihn bitte umfassend über Veränderungen Ihres Krankheitsbildes oder über Vorerkrankungen. Erleichtern Sie ihm zudem die Suche, indem Sie sich Notizen darüber machen, wann genau eine Verschlechterung auftritt (z.B. Monat und Tageszeit, bei Kontakt mit bestimmten Fremdstoffen, nach einer Medikamenteneinnahme usw.). Typische Auslöser für „Allergisches Asthma“. Nahrungsmittel Zur Verschlechterung der Asthma-Symptome können die unterschiedlichsten Stoffe in der Nahrung führen. Konservierungsstoffe, Gluten oder Laktose, aber auch Nahrungsmittel selbst, z.B. Eier, Nüsse oder Fisch, gelten als typische Auslöser. Sollte Sie nach dem Verzehr von bestimmten Nahrungsmitteln Probleme bekommen, müssen Sie diese zunächst meiden. Anschließend sollten Sie dieses Thema bei Ihrem Arzt ansprechen und mit ihm das weitere Vorgehen abstimmen. Im Normalfall kann ein Verzicht auf bestimmte Nahrungsmittel oder eine bewusste Ernährungsumstellung für eine deutliche und dauerhafte Verbesserung sorgen. Pollen Viele Patienten mit „Allergischem Asthma“ reagieren auf Blütenpollen, die gerade in den Frühlings- und Sommermonaten Atemnot auslösen. Sind die betreffenden Pollen, die Ihre Bronchien reizen, ausgemacht, können Sie sich vorbeugend durch Pollenflugvorhersagen z.B. im Internet unter www.pollenflug.de informieren. Zudem lassen sich allergische Reaktionen durch die Einnahme von Antihistaminika vermeiden, dies allerdings nur nach Absprache mit ihrem Arzt. Schimmelpilze Sporen von Schimmelpilzen gehören zu den meistverbreiteten Allergieauslösern. Um Schimmelpilzbefall in der Wohnung vorzubeugen, kann vor allem mehrmaliges kurzes Lüften der Räume (Stoßlüften) helfen. Zudem sollten Sie es vermeiden, Ihre Wäsche im Haus oder in der Wohnung zum Trocknen aufzustellen. Außerdem ist es ratsam, die Bettwäsche regelmäßig zu wechseln. Bei akutem Schimmelpilzbefall wenden Sie sich bitte umgehend an einen zertifizierten Sachverständigen, um schnell entsprechende Gegenmaßnahmen zu ergreifen. Bis dahin vermeiden Sie es so gut es geht, die betreffenden Zimmer zu betreten. Zum Wohle Ihrer Gesundheit sollten Sie unter Umständen auch über eine Sanierung oder einen Wohnungswechsel nachdenken. Tiere Haare von Pferden, Hunden und Katzen oder Federn und Daunen – oftmals entstehen asthmatische Beschwerden aufgrund von Tieren in Ihrer unmittelbaren Umgebung. Asthmatiker müssen sich daher darauf einstellen, auf den Umgang mit Haus- oder Nutztieren weitgehend zu verzichten. Asthmatiker, die allergisch auf Federn reagieren, sollten außerdem natürlich nicht in Federbettwäsche schlafen. Insektengifte Viele allergische Reaktionen werden durch das Gift von Bienen, Wespen oder Hornissen ausgelöst. Patienten, die sich vor diesen Insekten schützen müssen, sollten insbesondere im Sommer auf bunte Kleidung verzichten, da grelle Farben Insekten anziehen. Im Haushalt kann der Einsatz von Moskitonetzen die Störenfriede fernhalten. Hausstaubmilben Hausstaubmilben gibt es in jedem Wohnraum, vor allem in Matratzen, der Bettwäsche und in Teppichen. Gegen sie hilft regelmäßiges Lüften und Staubsaugen. Patienten mit Asthma sollten nur wenige Decken, Teppiche und Vorhänge besitzen, um so die Milbenanzahl zu verringern. Zudem sollten die Wohnräume kühl und trocken gehalten und Bettwäsche immer über 60 Grad gewaschen werden. Außerdem zu empfehlen: sogenannte Encasings. Das sind milbendichte Überzüge, mit denen die Bettwäsche bezogen werden kann. Hyposensibilisierung Um die Symptome von „Allergischem Asthma“ zu mindern oder sogar gänzlich auszuschalten, wird bei manchen Patienten eine spezifische Immuntherapie oder Hyposensibilisierung durchgeführt. Bei dieser Art der Behandlung wird der Patient durch geringe Gaben des Allergikums über einen längeren Zeitraum hinweg an den Fremdstoff gewöhnt. Mit dem Ergebnis, dass nach einer Weile allzu heftige allergische Reaktionen ausbleiben können. Besprechen Sie mit ihrem Arzt, ob eine solche Therapieform für Sie infrage kommt. Typische Auslöser für „Nicht-allergisches Asthma“. Körperliche Überanstrengung Bei vielen Asthmatikern führt übermäßige körperliche Anstrengung zu den typischen Asthma-Beschwerden, auch bekannt als Anstrengungsasthma. Meist ist bei dieser Form eine zusätzliche medikamentöse Behandlung vor der körperlichen Betätigung notwendig. Für Patienten, die unter dieser Form von Asthma leiden, ist es oft empfehlenswert, sich regelmäßig sportlich zu betätigen. Zum Beispiel in einer Lungensportgruppe und natürlich immer erst nach Rücksprache mit dem Arzt. Ziel dieser Maßnahme ist es, sich nach und nach wieder an körperliche Belastungen zu gewöhnen. Gleichzeitig wird der typische Teufelskreis von permanent abnehmender Leistungsfähigkeit durchbrochen, in den man gerät, wenn man jegliche körperliche Anstrengung vermeidet. Psychischer Stress Obwohl Asthma eine körperliche Erkrankung ist, können die typischen Beschwerden durch psychische Belastungen wie Angst, Trauer oder Stress verstärkt werden. Neben einer geeigneten medikamentösen Behandlung helfen in solchen Situationen vor allem Entspannungsübungen, die Sie im Rahmen von Schulungen erlernen können. Virusinfekte ine der häufigsten Ursachen für fast alle Formen von Asthma sind Atemwegsinfektionen. Vor allem bei Säuglingen und Kleinkindern kann ein schwerer Atemwegsinfekt, zum Beispiel eine Bronchitis, dazu führen, dass das Kind später an einer chronischen Entzündung der Atemwege leidet. Um dies zu vermeiden, muss eine hartnäckige Atemwegserkrankung immer sorgsam auskuriert werden. Medikamente Bei einigen Asthmatikern kann ein Asthma-Anfall durch die Einnahme von bestimmten Medikamenten ausgelöst werden. Zu den häufigsten medikamentösen Auslösern gehören Antibiotika, Acetylsalicylsäure und die sogenannten Betablocker. Im Falle einer Verschlechterung Ihres Asthmas durch die Einnahme von Medikamenten sollten sie möglichst rasch Ihren Facharzt hinzuziehen. Er wird, falls nötig, Ihre medikamentöse Behandlung ändern. Chemische Schadstoffe Heutzutage leiden immer mehr Menschen an Asthma infolge von chemischen Schadstoffen in der Luft, am Arbeitsplatz und auch zu Hause. Neben Abgasen und Ozonsmog können zum Beispiel Inhaltsstoffe in Kosmetika und Reinigungsmitteln, Industriestoffe wie Asbest und Chlor, Farbdämpfe und Klebstoffe die Atemwege reizen und zu übermäßigen Reaktionen führen. Oftmals hilft hier nur, die Auslöser Ihres Asthmas so gut es geht zu meiden. Klimatische Bedingungen Hohe Luftfeuchtigkeit, Kälte, Trockenheit – viele Asthmatiker reagieren besonders sensibel auf klimatische Bedingungen. Vor allem schnelle Temperaturwechsel können das Asthma verschlimmern. Einige Betroffene berichten z.B. von einer Verschlechterung des Asthmas beim Austreten aus warmen Räumen in kältere Umgebungsluft. Hier ist eine ausreichende Akklimatisierungsphase ohne körperliche Anstrengung notwendig, damit die empfindlichen Bronchien sich nach und nach an die klimatischen Gegebenheiten anpassen können. Rauchen Sie noch? Aktives wie auch passives Rauchen wirkt sich äußerst schädlich auf die Atemwege aus. Das gilt natürlich insbesondere für Asthmatiker. Neben Nikotin gelangen giftige Inhaltsstoffe wie Schwermetalle, Kohlenmonoxid und Pestizide direkt in die Atemwege und schädigen diese nachweislich. Falls Sie also trotz Ihres Asthmas noch rauchen sollten: Hören Sie am besten noch heute damit auf! Was tun bei Asthma? Allgemeines Asthma wird in der Medizin unterschieden: Bronchialasthma und Herzasthma. Hier wird das Bronchialasthma behandelt. Bronchialasthma ist eine Atemwegserkrankung, bei der sich der Innenraum der Atemwege verringert. Ist eine Allergie die Ursache für Asthma, sollten die verantwortlichen Allergene unbedingt genau erforscht werden. Dies kann durch einen Dermatologen erfolgen. Sie sollten unbedingt ein Asthma-Tagebuch führen, um damit herauszufinden, was die Auslöser für Asthma sind. Diese sollten Sie dann möglichst vermeiden. Vermeiden Sie, als Asthmatiker, feuchte, kalte Luft einzuatmen. Atmen Sie in diesen Situationen durch die Nase und schützen Sie sich, indem Sie ein Tuch vorhalten. Vermeiden Sie schlechte Luft in Form von Smog, Luftverschmutzungen, Dämpfe von Putzmitteln, Farben und Klebern, sowie verrauchte Räume, sowohl von Zigaretten, als auch von Kaminen. Allgemein sollten alkalische Lebensmittel, wie z.B. reife Früchte so oft wie möglich gegessen werden. Saure, wie z.B. Körner- oder Mehlprodukte, sollten reduziert werden. Starke körperliche Anstrengung, Stress oder psychische Belastungen können ebenfalls Auslöser für Asthma sein. Klingt wenig hilfreich, aber: Denken Sie positiv! Lassen Sie sich nicht stressen. Üben Sie sich in Geduld. Lassen Sie Ihren Gefühlen freien Lauf. Symptome für Asthma, Asthmaanfall: Anfallartige akute Atemnot bis Atemversagen krampfartige Hustenanfälle Rasselgeräusche beim Atmen, auch über einen längeren Zeitraum Engegefühl in der Brust Lippen werden blau und die Haut weiß, feucht und kalt prall gefüllte Hals- und Lungenvenen ______________ Hausmittel 1. Vor dem Schlafengehen eine Tasse Rinderbrühe mit zwei Esslöffel Senf trinken. (Rinderbrühe am besten selbst aus Suppenfleisch und -grün, mit Pimentkörner, Lorbeerblätter, Salz, Pfeffer und Curry zubereiten) oder: 2. Sieben Gramm Szechuan-Schachtelblumenzwiebel in kleine Stücke zerdrücken, in einem halben Liter Wasser eine halbe Stunde köcheln lassen, zwei Esslöffel Honig einrühren und trinken. Einmal täglich. oder: 3. 3 Teile geriebenen Meerrettich und 1 Teil flüssigen Bienenhonig mischen und 3 mal täglich einen Teelöffel nehmen. oder: 4. Zwei Eier und 15 g grüne Teeblätter in einen halben Liter Wasser geben und kochen bis die Eier hart sind. Eier herausnehmen, schälen und wieder ins Wasser geben. Nun solange unter Beobachtung weiter kochen, bis das Wasser verdampft ist. Über einen längeren Zeitraum hinweg ein solches Ei am Tag essen. oder: 5. Je 20 g Kümmel, Holunder, Spitzwegerich, Veilchenblätter und Fenchel mischen. Dreimal täglich einen Teelöffel mit heißen Wasser übergießen, ziehen lassen, abseihen und trinken. oder: 6. Eine Flasche zur Hälfte mit Fichtenspitzen füllen, mit Rotwein auffüllen und drei Wochen ziehen lassen. Nach dieser Zeit abseihen, abfüllen und davon täglich 2-3 Schnapsgläschen trinken. oder: 7. Warme Armbäder zur Entspannung: Machen Sie ein Armbad, bei dem Sie innerhalb ca. 20 Minuten, von einer Wassertemperatur von ca. 33°C, nach und nach auf ca. 39°C gehen. Als Zusatz können Sie zuvor einen Thymiantee zubereiten und diesen dem Wasser zugeben. oder: 8. 450 g geschälten Knoblauch und 225 g Kandiszucker in einen Topf geben, mit Wasser bedecken und zu einer einer dickflüssigen Suppe kochen. Diesen Sud am besten in einem Krug aufbewahren. Zweimal täglich einen Esslöffel einnehmen. oder: 9. Brustwickel: Heiß - schleimlösend, auswurffördernd: Baumwolltuch in max. 50°C heißes Wasser tauchen, auswringen und auf die Brust legen. Mit einem trockenen Tuch bedecken, hinlegen und zudecken. Ruhen Sie sich aus. Nach etwa einer halben Stunde Wickel entfernen. Kalt - entzündungshemmend, schmerzlindernd: Baumwolltuch in kaltes Wasser tauchen, auswringen und auf die Brust legen. Mit einem trockenen Tuch bedecken, hinlegen und ausruhen. Nach einer Stunde Wickel entfernen. oder: 10. 450 g Walnüsse und 170 g Sesamsamen (schwarz) kurz anrösten, Walnüsse zerdrücken und zusammen mit den Sesamsamen, 200 ml Honig und einem halben Liter Wasser in eine Schüssel geben und verrühren. Ca. 20 Minuten dämpfen und abfüllen. Täglich zwei Esslöffel einnehmen. oder: 11. Zu gleichen Teilen Taub- und Brennessel mischen. Dreimal täglich einen Teelöffel mit kochendem Wasser übergießen, ziehen lassen, abseihen, mit Honig süßen und trinken. oder: 12. Stockrosentee zum lösen von Schleim: Zwei Teelöffel Stockrose, auch Baummalvenblüten, zerkleinern, mit 250 ml heißem Wasser übergießen, ziehen lassen, abseihen und trinken. Dreimal täglich eine Tasse. oder: 13. Je 50 Gramm Johanniskraut und Gänsefingerkraut (Fingerkraut, Gï¿œnserich), 30 Gramm Orangenblüten und 20 Gramm Lavendelblüten mischen. Täglich morgens eine und abends zwei Tassen Tee davon trinken. Hierfür einen Teelöffel der Mischung mit einer Tasse heißem Wasser übergießen, ziehen lassen und abseihen. oder: 14. Frischen Meerrettich zu einem Mus reiben und mit etwas Honig mischen. Täglich, vor dem zu Bett gehen einen Teelöffel davon essen.

Best and Worst Nuts for Your Health

by Amanda MacMillan Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes. Best nuts for your diet Almonds, Cashews, Pistachios All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics. The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.) Worst nuts for your diet Macadamia Nuts, Pecans Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats. However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients. Best nuts for your heart Walnuts While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits. Best nuts for your brain Peanuts Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat. Best nuts for men Brazil Nuts, Pecans Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein. Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein. Best nuts for disease prevention Almonds Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili. Best snack packaging for nuts Choose 100- to 200-calorie packs Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts. Worst snack packaging for nuts Avoid anything in a tub We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box (or in this case, the giant tub) when a craving hits. Beer Nuts' "original" formula—peanuts coated with a sweet and salty glaze—aren't a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size. Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts' Original Teaser Peanut Sized bags, each containing just half an ounce of nuts. Best nuts for chocolate lovers Go for cocoa-dusted almonds Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald's Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce. We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy—not as a way to get your daily quota of healthy fats. Best nuts for your sweet tooth Next

The Top Fat-Burning Foods

It’s true: Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these. Whole grains Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. Lean meats Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down). Low-fat dairy products Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism. Green tea Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge. Lentils One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metab slows because the body’s not getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of The Secret to Skinny. Hot peppers Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

7 Best Foods You Can Eat

By Dr. Mercola If you want to increase your energy, boost your mood, lose weight, and lower your risk of chronic disease, there's no doubt that tending to your diet should be a priority. But figuring out what to eat to be healthy may seem overwhelming. There is no one-size-fits-all diet for everyone. Your age, health, gender, and lifestyle all play a role in determining how much protein, healthy fat, and carbs you need, for instance. In addition, it's important that your diet is one you find satisfying and can stick with. The best eating plan is one that encompasses a variety of foods. This keeps your meals interesting and also increases your ability to get the nutrients you need, at appropriate levels, from your food. My nutrition plan describes this type of "diet." What you'll notice is that it's not a diet at all, but rather a way of life. What you'll also notice, if you browse through the plan, is that allows you the freedom to customize your meals to your individual likes and dislikes, while guiding you toward truly healthy food. The fact is, even though there's no diet that's right for everyone… there are certain foods that come close. The 7 foods that follow are my top examples. These foods are universally healthy and, in the vast majority of cases, should be part of your meals on a frequent basis. The 7 Best Foods 1. Grass-Fed Beef and Beef Liver Factory farming both agriculturally and for animals has seriously perverted not only the health of the animals but secondarily the health of those that eat them. Ditching your grain-fed CAFO (confined animal feeding operation) beef in favor of grass-fed beef will result in far better nutrition (and less exposure to antibiotics and pathogenic bacteria). A joint effort between the US Department of Agriculture (USDA) and Clemson University researchers determined a total of 10 key areas where grass-fed is better than grain-fed beef for human health.1 In a side-by-side comparison, they determined that grass-fed beef was: Lower in total fat Higher in beta-carotene Higher in vitamin E (alpha-tocopherol) Higher in the B-vitamins thiamin and riboflavin Higher in the minerals calcium, magnesium, and potassium Higher in total omega-3s A healthier ratio of omega-6 to omega-3 fatty acids (1.65 vs 4.84) Higher in CLA (cis-9 trans-11), a potential cancer fighter Higher in vaccenic acid (which can be transformed into CLA) As for organ meat, it is a nutritional powerhouse, loaded with vitamins, minerals, amino acids, and other compounds vital to your health – and in which many Americans are deficient. Liver in particular is packed with nutrients, which is why predatory animals eat it first and why it has been so highly prized throughout history. The most significant nutrients in liver are outlined in the following table:2 High-quality protein B complex, including B12 and folate (folic acid) Minerals, including a highly bioavailable form of iron Fats (especially omega-3 fats) Choline (another B vitamin, important for cell membranes, brain and nerve function, heart health, and prevention of birth defects) Trace minerals such as copper, zinc, and chromium Cholesterol CoQ10 (essential for energy production and cardiac function; potent antioxidant; animal hearts offer the highest levels of coQ10) Vitamin D Vitamin E (circulation, tissue repair, healing, deactivation of free radicals, and slowing aging) Pre-formed vitamin A (retinol) An unidentified "anti-fatigue factor" Purines (nitrogen-containing compounds serving as precursors to DNA and RNA) Vitamin K2 Amino acids 2. Dark Leafy Greens Consuming a variety of fresh organic greens is one of the best things you can do for your body. Topping the list in terms of nutrient density are watercress, chard, beet greens, and spinach—but adding other gorgeous leafy greens such as lettuce, kale, collards, dandelion leaves, mustard greens, and escarole will just add to your overall nutrient infusion. Greens like spinach and kale are loaded with cancer-fighting antioxidants including beta-carotene, vitamin C, and sulforaphane. Spinach provides folate, which research shows can dramatically improve your short-term memory. Eating folate-rich foods may also lower your risk for heart disease and cancer by slowing down wear and tear on your DNA. Some leafy greens, including collards and spinach, contain vitamin K1, which is good for your veins and arteries. Beet greens are even higher in iron than spinach and strengthen your immune system by stimulating your body's production of antibodies and white blood cells, while protecting your brain and bones. When preparing your veggies, use quick, gentle cooking methods (only cooking to a tender-crisp, not mushy texture) to preserve the most nutrients. Also try to eat a good portion of them raw, which will allow you to receive beneficial biophotons. Two of the best ways to get more raw vegetables into your diet include: Juicing: Juicing allows you to absorb all the nutrients from vegetables, allows you to consume an optimal amount of vegetables in an efficient manner, and makes it easy to add a variety of vegetables to your diet. Sprouts: The sprouting process increases nutrient content and bioavailability of nutrients. Sprouts also contain valuable enzymes that allow your body to absorb and use the nutrients of all other foods you eat. They're very easy to grow at home and a powerful low-cost strategy to improve your health. 3. Pastured Eggs True free-range eggs, now increasingly referred to as "pasture-raised," are from hens that roam freely outdoors on a pasture where they can forage for their natural diet, which includes seeds, green plants, insects, and worms. Testing3 has confirmed that true pastured eggs are far more nutritious than commercially raised eggs. The dramatically superior nutrient levels are most likely the result of the differences in diet between free ranging, pastured hens and commercially farmed hens. In an egg-testing project, Mother Earth News compared the official US Department of Agriculture (USDA) nutrient data for commercial eggs with eggs from hens raised on pasture and found that the latter typically contains the following:4 2/3 more vitamin A 3 times more vitamin E 2 times more omega-3 fatty acids 7 times more beta-carotene Eggs are also a valuable source of high-quality protein and fat—nutrients that many are deficient in. And I believe eggs are a nearly ideal fuel source for most of us. In addition to high-quality proteins, fats, vitamins, and minerals, eggs contain two amino acids with potent antioxidant properties -- tryptophan and tyrosine. Egg yolks are also a rich source of the antioxidants lutein and zeaxanthin, which belong to the class of carotenoids known as xanthophylls. These two are powerful prevention elements of age-related macular degeneration, the most common cause of blindness. Ideally, you'll want to eat your eggs as close to raw as possible. Keep in mind that the closer to raw you eat them, the more important it is to make sure the eggs are truly organic and pasture-raised, as CAFO-raised eggs are far more prone to be contaminated with pathogenic bacteria like Salmonella. As long as you're getting fresh pastured eggs, your risk of getting ill from a raw egg is quite slim. If you choose not to eat your egg yolks raw, poached or soft-boiled would be the next best option. Scrambled or fried eggs are the worst, as this oxidizes the cholesterol in the egg yolk. 4. Fermented Foods Fermenting is one of the best ways to turn ordinary vegetables into superfoods. The fermenting process (also known as culturing) produces copious quantities of beneficial microbes that are extremely important for your health, as they help balance your intestinal flora and boost your immunity. When fermenting vegetables, you can either use a starter culture or simply allow the natural enzymes, and good bacteria in and on the vegetables, to do the work. This is called "wild fermentation." Personally, I prefer a starter culture, because you have more control over the microbial species and can optimize it to produce higher levels of vitamin K2 (certain probiotic strains can produce more K2 than others). For the last two years, we've been making two to three gallons of fermented vegetables every week or two in our Chicago office for our staff to enjoy. Just one quarter to one half cup of fermented food, eaten with one to three meals per day, can have a dramatically beneficial impact on your health. The culturing process produces hundreds if not thousands of times more of the beneficial bacteria found in typical probiotics, which are extremely important for human health. Yogurt and kefir made from grass-fed raw milk are two additional examples of fermented foods. Kefir is a traditionally fermented food that is chockfull of healthy bacteria (probiotics). Far from simply helping your body to better digest and assimilate your food (which they do very well), probiotics influence the activity of hundreds of your genes, helping them to express in a positive, disease-fighting manner. Friendly bacteria also train your immune system to distinguish between pathogens and non-harmful antigens, and to respond appropriately. This important function prevents your immune system from overreacting to non-harmful antigens, which is the genesis of allergies. Probiotics can even help to normalize your weight, and lack of beneficial bacteria in your gut may play a significant role in the development of type 2 diabetes, depression, and other mood disorders, and may even contribute to autism and vaccine-induced damage. In addition to beneficial probiotics, traditionally fermented kefir also contains: Beneficial yeast Minerals, such as magnesium Essential amino acids (such as tryptophan, which is well-known for its relaxing effect on the nervous system) Complete proteins Calcium Vitamins B1, B2, and biotin (B7) Vitamin K Phosphorus Please beware that pasteurized products will NOT provide you with these health benefits, as the pasteurization process destroys most of the precious enzymes, bacteria and other nutrients. This is why it's important to make your own kefir or yogurt at home. As mentioned, you can get many of the same (and likely superior) benefits, by making fermented vegetables as well. For a very small investment (five or six medium-sized cabbages and other veggies to taste, celery juice for brine and, if you like, starter culture that produces high levels of vitamin K2), you can easily make up to 14 quart jars of fermented vegetables, which are an ultimate superfood. You can use these six steps to make fermented vegetables at home. 5. Grass-Fed or Pastured (Not Pasteurized) Raw Butter Good old-fashioned butter, when made from grass-fed cows, is rich in a substance called conjugated linoleic acid (CLA). CLA is not only known to help fight cancer and diabetes, it may even help you to lose weight, which cannot be said for its trans-fat substitutes (i.e. margarine). Butter is a rich source of easily absorbed vitamin A (needed for a wide range of functions, from maintaining good vision to keeping the endocrine system in top shape) and all the other fat-soluble vitamins (D, E, and K2), which are often lacking in the modern industrial diet. Butter is rich in important trace minerals, including manganese, chromium, zinc, copper, and selenium (a powerful antioxidant). One Swedish study also found that fat levels in your blood are lower after eating a meal rich in butter than after eating one rich in olive oil, canola oil, or flaxseed oil.5 The scientists' main explanation is that about 20 percent of butterfat consists of short- and medium-chain fatty acids, which are used right away for quick energy and therefore don't contribute to fat levels in your blood. Therefore, a significant portion of the butter you consume is used immediately for energy. The very best-quality butter is raw (unpasteurized) from grass-fed cows, preferably certified organic. (One option is to make your own butter from raw grass-fed milk.) The next best is pasteurized butter from grass-fed or pastured organic cows, followed by regular pasteurized butter common in supermarkets. Even the latter two are healthier choices by orders of magnitude than margarines or spreads. Beware of "Monsanto Butter," meaning butter that comes from cows fed almost entirely genetically engineered grains.6 This includes Land O'Lakes and Alta Dena. 6. Wild Alaskan Salmon Research suggests that eating oily fish like Alaskan salmon once or twice a week may increase your lifespan by more than two years, and reduce your risk of dying from cardiovascular disease by 35 percent.7 This is because such fish is an excellent source of animal-based omega-3 fats. Compared to those in the lowest percentiles, those with omega-3 blood levels in the highest 20 percent were 27 percent less likely to die of any cause, 40 percent less likely to die of coronary heart disease, and 48 percent less likely to die of an arrhythmia.8 To maximize the health benefits from fish, steer clear of farmed fish, including farmed salmon. Levels of omega-3 fats are reduced by about 50 percent in farmed salmon, compared to wild salmon, due to the use of grain and legume feed. High levels of contaminants are also common in farmed salmon, which is why I recommend wild Alaskan salmon. Seafood labeled "Alaskan" cannot be farmed. Alaska does an incredible job at protecting their brand integrity when it comes to seafood, in addition to ensuring quality and sustainability. If you don't see the "Alaska" label or a logo from the Marine Stewardship Council, the seafood you are buying is likely farmed. If you're not a fan of salmon, you can get many of the same health benefits by eating anchovies or sardines. 7. Mushrooms About 100 species are being studied for their health-promoting benefits, and about a half dozen really stand out for their ability to deliver a tremendous boost to your immune system. In fact, some of the most potent immunosupportive agents come from mushrooms, and this is one reason why they're so beneficial for both preventing and treating cancer. Long-chain polysaccharides, particularly alpha- and beta-glucan molecules, are primarily responsible for the mushrooms' beneficial effect on your immune system. In one study, adding one or two servings of dried shiitake mushrooms was found to have a beneficial, modulating effect on immune system function.9 Mushrooms are not only capable of bolstering immune function and potentially fighting cancer. Aside from being rich in protein, fiber, vitamin C, B vitamins, calcium, and minerals, mushrooms are excellent sources of antioxidants. They contain polyphenols and selenium, which are common in the plant world, as well as antioxidants that are unique to mushrooms. One such antioxidant is ergothioneine, which scientists are now beginning to recognize as a "master antioxidant." I highly recommend adding a variety of mushrooms to your diet, including shitake, maitake and reishi. As a caveat, do make sure they're organically grown in order to avoid harmful contaminants that mushrooms may absorb and concentrate from soil, air and water. Also, avoid picking mushrooms in the wild unless you are absolutely sure you know what you're picking. There are a number of toxic mushrooms (all mushrooms are edible, but some of them just once—a mushroom joke), and it's easy to get them confused unless you have a lot of experience and know what to look for. Growing your own is an excellent option and a far safer alternative to picking wild mushrooms.

Benefits of Bone Broth

Leaky gut is the root of many health problems, especially allergies, autoimmune disorders, and many neurological disorders. The collagen found in bone broth acts like a soothing balm to heal and seal your gut lining, and broth is a foundational component of the Gut and Psychology Syndrome (GAPS) diet, developed by Russian neurologist Dr. Natasha Campbell-McBride. The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with suboptimal gut health can benefit from it. Bone broth is also a staple remedy for acute illnesses such as cold and flu. While there aren't many studies done on soup, one study did find that chicken soup opened up the airways better than hot water. Processed, canned soups will not work as well as the homemade version made from slow-cooked bone broth. If combating a cold, make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it's easier to expel. Bone broth contains a variety of valuable nutrients in a form your body can easily absorb and use. This includes but is not limited to: Calcium, phosphorus, and other minerals Components of collagen and cartilage Silicon and other trace minerals Components of bone and bone marrow Glucosamine and chondroitin sulfate The "conditionally essential" amino acids proline, glycine, and glutamine These nutrients account for many of the healing benefits of bone broth, which include the following: Reduces joint pain and inflammation, courtesy of chondroitin sulfate, glucosamine, and other compounds extracted from the boiled down cartilage and collagen. Inhibits infection caused by cold and flu viruses etc. Indeed, Dr. Daniel reports2 chicken soup — known as "Jewish penicillin"—has been revered for its medicinal qualities at least since Moses Maimonides in the 12th century. Recent studies on cartilage, which is found abundantly in homemade broth, show it supports the immune system in a variety of ways; it's a potent normalizer, true biological response modifier, activator of macrophages, activator of Natural Killer (NK) cells, rouser of B lymphocytes and releaser of Colony Stimulating Factor. Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis3 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better. Promotes strong, healthy bones: Dr. Daniel reports bone broth contains surprisingly low amounts of calcium, magnesium and other trace minerals, but she says "it plays an important role in healthy bone formation because of its abundant collagen. Collagen fibrils provide the latticework for mineral deposition and are the keys to the building of strong and flexible bones." Promotes healthy hair and nail growth, thanks to the gelatin in the broth. Dr. Daniel reports that by feeding collagen fibrils, broth can even eliminate cellulite too. How to Make the Most Nourishing Broth The more gelatinous the broth, the more nourishing it will tend to be. Indeed, the collagen that leaches out of the bones when slow-cooked is one of the key ingredients that make broth so healing. According to Dr. Daniel, if the broth gets jiggly after being refrigerated, it's a sign that it's a well-made broth. To make it as gelatinous as possible, she recommends adding chicken feet, pig's feet, and/or joint bones. All of these contain high amounts of collagen and cartilage. Shank or leg bones, on the other hand, will provide lots of bone marrow. Marrow also provides valuable health benefits, so ideally, you'll want to use a mixture of bones. You can make bone broth using whole organic chicken, whole fish or fish bones (including the fish head), pork, or beef bones. Vary your menu as the many types offer different flavors and nutritional benefits. If you're using chicken, you can place the entire chicken, raw, into a pot and cover with water. Add a small amount of vinegar to help leach the minerals out of the bones. Alternatively, you can use the carcass bones from a roasted chicken after the meat has been removed. To ensure the broth is really gelatinous, Dr. Daniel suggests adding some chicken feet when you use the carcass of a roasted chicken, as some of the collagen will have been leached out already during the roasting process. You can also add vegetables of your choice into the pot. The most important aspect of the broth-making process is to make sure you're getting as high-quality bones as you can. Ideally, you'll want to use organically raised animal bones. It's worth noting that chickens raised in concentrated animal feeding operations (CAFOs) tend to produce chicken stock that doesn't gel, so you'll be missing out on some of the most nourishing ingredients if you use non-organic chicken bones. If you can't find a local source for organic bones, you may need to order them. A great place to start is your local Weston A. Price chapter leader,4 who will be able to guide you to local sources. You can also connect with farmers at local farmers markets. Keep in mind that many small farmers will raise their livestock according to organic principles even if their farm is not USDA certified organic, as the certification is quite costly. So it pays to talk to them. Most will be more than happy to give you the details of how they run their operation. Sample Beef Broth Recipe Below is a classic beef stock recipe excerpted from Nourishing Broth, as well as lamb and venison variations. For more nourishing broth recipes, I highly recommend Hilary Boynton and Mary Brackett's new GAPS cookbook, The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet. CLASSIC BEEF STOCK. Excerpted from the book NOURISHING BROTH by Sally Fallon Morell and Kaayla T. Daniel, PhD, CCN. © 2014 by Sally Fallon Morell and Kaayla T. Daniel, PhD, CCN. Reprinted by permission of Grand Central Publishing. All rights reserved. Makes 4-5 quarts Good beef stock requires several sorts of bones: knuckle bones and feet impart large quantities of gelatin to the broth; marrow bones impart flavor and the particular nutrients of bone marrow; and meaty ribs and shanks add color and flavor. We have found that grass-fed beef bones work best--the cartilage melts more quickly, and the smell and flavor is delicious. Ingredients About 4 pounds beef marrow and knuckle bones 1 calf, beef, or pig foot, preferably cut into pieces 3 pounds meaty bones such as short ribs and beef shanks 1 small can or jar tomato paste (optional) 4 or more quarts cold filtered water 1/2 cup vinegar 3 onions, ends removed and coarsely chopped (skin may be left on) 3 carrots, peeled and coarsely chopped 3 celery sticks, coarsely chopped 1 bouquet garni made with parsley sprigs, thyme sprigs, and bay leaf, tied together 1 tablespoon black peppercorns, or green or white peppercorns, crushed Directions Place the knuckle and marrow bones and optional calves foot in a very large pot, toss with vinegar and cover with cold water. Let stand for 1/2 to 1 hour. Meanwhile, place the meaty bones in a stainless steel roasting pan. For a particularly aromatic stock, brush the bones with tomato paste. Brown at 350 degrees in the oven, about ½ hour. When well browned, add these bones to the pot. Pour the fat out of the roasting pan, add cold filtered water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a simmer and carefully skim any scum that comes to the top. After you have skimmed, add the vegetables, bouquet garni, and peppercorns. Simmer stock for at least 12 and as long as 24 hours. Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl or several 2-quart Pyrex measuring cups. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage. Note: The marrow may be removed from the marrow bones a couple of hours into the cooking, and spread on whole grain sourdough bread. If left in the pan for the entire cooking period, the marrow will melt into the broth, resulting in a broth that is cloudy but highly nutritious. Variation: Lamb Stock Use lamb bones, especially lamb neck bones and riblets. Ideally, use all the bones left after butchering the lamb. Be sure to add the feet if you have them. This makes a delicious stock. Variation: Venison Stock Use venison meat and bones. Be sure to use the feet of the deer and a section of antler if possible. Add 1 cup dried wild mushrooms if desired.

Cysteine Foods

by Carol Sarao, Demand Media Cysteine is an amino acid found in proteins. You can obtain cysteine through your diet, and your body can produce it from another amino acid called methionine. Cysteine can help protect your body from damage from free radicals and can help detoxify it. According to the University of Maryland Medical Center, a supplemental form of cysteine called N-acetyl-cysteine has a variety of medical uses, including treatment of lung problems. The best sources of dietary cysteine are high-protein foods. Cysteine Functions Cysteine is essential to the production of glutathione, a powerful antioxidant that protects your cell membranes from free radical damage. This protection plays a part in everything from slowing the cosmetic and functional impact of aging to helping you fight off infections. In some cases, supplements can play a part in protecting you from heart disease, cancer, asthma and other health problems associated with free radicals. Detoxification Properties So important is cysteine in detoxifying the body that N-acetyl-cysteine is used to treat acetaminophen poisoning. Glutathione, which is made by cysteine, plays a vital role in helping the liver detoxify harmful substances, and can chelate -- or attach to -- heavy metals such as lead, mercury and cadmium. According to the University of Maryland Medical Center, cysteine may also help improve symptoms associated with chronic bronchitis and chronic obstructive pulmonary disease. Recommendations In 2005, the National Academy of Sciences established a recommendation for cysteine intake, advising that everybody over 1 year of age take in 25 mg of combined cysteine and methionine for every gram of food protein. According to Immune Health Science, this works out to a recommended daily value of 575 mg for women and 700 mg for men. Animal Sources of Cysteine According to the University of Maryland Medical Center, meats and poultry are good sources of cysteine. The United States Department of Agriculture lists a cup of diced cooked turkey as containing .427 g of cysteine. The same amount of cooked chicken, with.486 g, ranks slightly higher. Milk, yogurt and cottage cheese are also good sources of cysteine. Grain and Vegetable Sources of Cysteine It is not necessary to eat animal products to get cysteine in your diet, but the amounts provided by grains and vegetables are more modest. The USDA lists a cup of cooked oats as containing .227 g, while a cup of fresh, sliced red bell peppers weighs in at .028 mg. Other good sources are Brussels sprouts, broccoli, and onions.

Are You Getting Enough Sulfur in Your Diet

As stated in the featured research, only two of the 20 amino acids normally present in foods contain sulfur: Methionine, which cannot be synthesized by your body and must be supplied through diet, and Cysteine, which is synthesized by your body but requires a steady supply of dietary sulfur in order to do so Neither of these are stored in your body. Rather, "any dietary excess is readily oxidized to sulphate, excreted in the urine (or reabsorbed depending on dietary levels) or stored in the form of glutathione (GSH)," according to the researchers. (Glutathione is comprised of three amino acids: cysteine, glutamate, and glycine, and is your body's most potent antioxidant, which also keeps all other antioxidants performing at peak levels.) Furthermore: "The availability of cysteine appears to be the rate limiting factor for synthesis of glutathione (GSH). GSH values are subnormal in a large number of wasting diseases and following certain medications leading frequently to poor survival. By supplying sulfur amino acids (SAA) many of these changes can be reversed. In the brain, which is usually the most spared organ during nutrient deficiencies, GSH concentration declines in order to maintain adequate levels of cysteine. This loss of GSH impairs antioxidant defences... Cartilage, less essential for survival, may not fare well under conditions of sulfur deprivation, explaining why dietary supplements containing sulfur (chondroitin sulfate, glucosamine sulfate, MSM (Methylsulfonylmethane), etc.) may be of benefit in the treatment of joint diseases." In conclusion, they state that: "Out of this study came information that suggested that a significant proportion of the population that included disproportionally the aged, may not be receiving sufficient sulfur and that these dietary supplements, were very likely exhibiting their pharmacological actions by supplying inorganic sulfur." Dietary Sources of Sulfur The best and most ideal way to obtain sulfur is through your diet. Sulfur is derived almost exclusively from dietary protein, such as fish and high-quality (organic and/or grass-fed/pastured) beef and poultry. Meat and fish are considered "complete" as they contain all the sulfur-containing amino acids you need to produce new protein. Needless to say, those who abstain from animal protein are placing themselves at far greater risk of sulfur deficiency. Other dietary sources that contain small amounts of sulfur include: Organic pastured eggs Legumes Garlic Onion Brussel sprouts Asparagus Kale Wheat germ MSM, an Organic Form of Sulfur Methylsulfonylmethane, commonly known by its acronym, MSM, is not a drug. It's an organic form of sulfur and a potent antioxidant, naturally found in many plants. While MSM is an important source of organic sulfur, it also has other unique properties. Common health complaints associated with low concentrations of MSM in your body include: Fatigue Depression High sensitivity to physical and psychological stress Degenerative diseases MSM's ability to neutralize inflammation is one of the greatest, and one of the most inexpensive, discoveries in the health field, and is thought to be particularly beneficial in the prevention of heart disease. It has been shown to break down the plaque in your arteries, which is associated with chronic inflammation. Other health benefits associated with MSM include: Reducing chronic pain Improving cellular uptake of many nutrients including vitamins A, B, C, D, E, amino acids, selenium, calcium, magnesium, coenzyme Q10 Preventing cancer Reducing or eliminating muscle soreness and cramps Detoxification Alleviating symptoms of allergies Anti-parasitic action against Giardia, Trichomonas, roundworms, nematodes, Enterobius and other intestinal worms Improving lung function by allowing your body to more effectively take up oxygen Preventing neurological disease by repairing oxidative damage and restoring cell membrane elasticity and permeability Preventing and reducing symptoms of autoimmune diseases by fighting chronic inflammation Preventing diabetes by promoting healthy insulin function Increasing strength and endurance, and reducing stress Sources of MSM, and Dosages MSM can be found in: Raw grass-fed milk Fresh vegetables, and Fruits The amounts of sulfur you can obtain from these sources range between one to five mg/kg. Raw pastured milk contains the highest amounts of MSM: between two to five mg/kg. However, it's important to know that MSM is rapidly lost during heating, so pasteurized milk is not a good source. It contains less than 0.25 mg/kg MSM… Ditto for thoroughly cooked vegetables, and fruits and vegetables kept for a period of time. Hence, you'll want to consume most of your veggies raw as soon as possible after harvesting. If you eat a diet consisting primarily of processed and thoroughly cooked foods, you can be virtually guaranteed that you're not getting sufficient amounts of sulfur in your diet. MSM is also highly concentrated in aloe vera, so you can use natural aloe vera products to increase your intake of MSM in its natural form. Another alternative is to take MSM as a dietary supplement. In a previous interview, superfood expert David Wolfe recommended taking about 2,500 mg per day to start; slowly working your way up to about 5,000 to 7,500 mg per day. Keep in mind that there may be side effects because MSM can detoxify you, and that may initially aggravate any condition you have. So increase dosage slowly to allow your body to adjust. Avoid increasing the dose until all detox symptoms have disappeared. Also, avoid taking it at night, as it may increase your energy levels. As with most supplements, quality is a concern when it comes to MSM as well. It's important to note that if you're allergic to sulfa drugs, you may also have trouble with MSM. Aside from that, MSM is extremely non-toxic. So far no one has found an upper limit at which point it causes toxic effects. This fact makes it an ideal form of sulfur supplementation, as the sulfur-containing amino acids methionine and cysteine can both cause toxic symptoms at large doses.

Magnesiumhaltige Lebensmittel schützen vor Darmkrebs

Bohnen, Vollkornnudeln oder Cashewkerne: Diese Lebensmittel enthalten viel Magnesium und könnten vor Darmkrebs schützen. Das berichten Forscher vom "Imperial College" in London. In einer Analyse von neun Studien mit übergewichtigen Menschen über 55 Jahren zeigte sich, dass pro 100 Milligramm Magnesium, die sie zusätzlich mit der Nahrung einnahmen, das Darmkrebsrisiko um zwölf Prozent abnahm. Der Mineralstoff ist wichtig für die Zellvermehrung und die Reparatur von DNA-Schäden.

Eating Well for Graceful Aging

Mercola 2014 For a comprehensive guide on healthy eating, please see my optimized nutrition plan. Generally speaking, you’ll want to focus your diet on whole, unprocessed, ideally organic foods (vegetables, grass-fed meats, raw dairy, nuts, and so forth). In terms of foods to avoid, processed foods and beverages of all kinds top the list, as they’re chockfull of sugar, refined fructose, and grains—all of which promote insulin and leptin resistance when eaten in excess. Insulin/leptin resistance in turn is at the heart of most chronic disease, from obesity to arthritis, cancer, and dementia. A sugar-rich diet is also a major cause of accelerated cellular aging, breaking down your body well before its time. According to Professor Cynthia Kenyon, whom many experts believe should win the Nobel Prize for her research into aging, carbohydrates (glucose) directly affect the genes that govern youthfulness and longevity. Her research suggests you may actually be able to extend your life and stay fit throughout your old age with a simple dietary change that switches on your "youth" gene. Kenyon's research with C. elegans roundworms showed that decreased carb intake can lead to significant life extension and improved long-term health. One of the most interesting details of her findings is that not only did the roundworms live up to SIX TIMES longer than normal, but they kept their health and youthful vigor until the end—and isn't that what "healthy aging" is really all about? Besides being high in sugar/fructose, processed foods also contain a wide variety of other harmful substances that can wear down your health, including synthetic chemicals (colors, flavors, preservatives, stabilizers, etc), genetically engineered ingredients, and pesticides, just to name a few. Exercise Is an Excellent ‘Anti-Aging’ Tool Besides diet and maintaining a positive mindset, exercise is perhaps one of the best “anti-aging” interventions available. It’s worth noting that exercise has also been shown to have a positive effect on depression, and may in fact help you see the sunnier side of life. Staying active is particularly important for the elderly. I recommend incorporating a variety of exercises into your regimen, but strength training may be particularly beneficial if you’re older. A 2010 study published in the journal Mechanisms of Aging and Development7 confirmed the "anti-aging" effect of high-intensity training, which forms the foundation of my Peak Fitness regimen. Strength training can be turned into a high intensity exercise by slowing down your movements, and it also tends to be safer than conventional weight lifting or sprinting exercises. One of the key benefits of high-intensity exercises is that it boosts human growth hormone (HGH) production, which is important for optimal health, strength, and longevity. To boost the “anti-aging” benefits of high intensity exercise even further, consider combining it with intermittent fasting. This may in fact be a revolutionary way to keep your body biologically young. The combined effect of intermittent fasting and short intense exercise may help you to: Turn back the biological clock in your muscle and brain Boost growth hormone Improve body composition Boost cognitive function Boost testosterone Prevent depression To Live Longer, Learn to Manage Your Stress and Think Positively Interviews with centenarians across the world reveal that having a positive world view is part and parcel of enjoying a longer-than-normal life. This makes sense when you consider how potent a component your emotions are for your health. Your emotional state plays a role in nearly every physical disease -- from heart disease and depression, to arthritis and cancer. And as demonstrated in the featured research, just associating aging with positive stereotypes instead of negative ones has the power to affect your ability to perform physical tasks. Having effective coping mechanisms to deal with everyday stressors are a major longevity-promoting factor in part because stress has a direct impact on inflammation, which in turn underlies many of the chronic diseases that kill people prematurely every day. Meditation, prayer, social support, and exercise are all viable options that can help you maintain emotional and mental equilibrium. I also strongly believe in using simple tools such as the Emotional Freedom Technique (EFT) to address deeper, oftentimes hidden, emotional problems. In short, living a long life boils down to an overall healthy lifestyle, where mind, body, and spirit all get the appropriate attention.

Healthy and Delicious Types of Bread for Weight Loss

Aug 18, 2014 Jennifer Houston If you’re trying to drop weight, it doesn’t mean that you should avoid eating bread. Thankfully, there are a few healthy and delicious types of bread for weight loss. Whether it is breakfast, lunch or dinner, bread complements any meal and it makes it harder to avoid eating bread. These types of bread are not only good for people who are trying to lose weight, but also for those who are trying to eat healthier. It’s time to switch to the healthier types of bread in order to shed pounds and get in the best shape of your life. 1. Flaxseed bread Have you ever tried flaxseed bread? It’s a fantastic bread for weight loss and it’s an excellent source of manganese, potassium and selenium. Flaxseed bread also contains essential fatty acids, dietary fiber, and phytoestrogens that will help boost your health and get your dream body. Flaxseed bread will fuel your body with only healthy things. 2. Rye bread Rye bread is definitely one of the healthiest types of bread that you can eat daily without worrying about calories. Rye bread is absolutely wheat-free, and it can help relieve discomfort and bloating. Rye bread contains 20% fewer calories and 4 times the fiber than regular white bread. Consuming rye bread will keep you fuller longer without adding calories. If you want to reduce you carbohydrate intake and you watch your fat content, opt for oat bread instead of regular white bread. Oat bread is a wonderful source of good carbohydrates that are much slower to digest and that make you feel fuller for a longer period of time. 4. Ezekiel bread Another healthy type of bread for weight loss is Ezekiel bread, which consists of barley, wheat, lentils, beans, spelt and millet. Ezekiel bread is high in protein and contains 18 amino acids. It has increased digestibility, increased absorption of minerals and many amazing benefits. Moreover, Ezekiel bread doesn’t contain added sugar. 5. Whole-wheat pita bread Whole-wheat pita bread is the healthiest type of pita bread since it’s made with whole grains and contains lots of vitamins and minerals. Whole-wheat pita bread boasts a few powerful health benefits – it helps reduce your risk of cholesterol and high blood sugar. Whole-wheat pita bread contains less calories than whole wheat bread since you usually use one piece of pita bread instead of 2 pieces of regular bread to make your healthy sandwich. 6. Whole-wheat bread Although whole-wheat bread is a healthy type of bread you can eat daily, it can be difficult to find the right whole-wheat bread. Just because some companies label their breads with ‘wheat flour’ and ‘wheat’ doesn’t necessarily mean that you buy the whole wheat bread. Before buying any whole-wheat bread, make sure you read the ingredient list. 7. Brown rice bread Brown rice bread is also perfect for weight loss. It keeps you full, energetic, and it’s low in calories and sugar. Try eating brown rice bread with butter and fresh vegetables or low fat cheese. If you stick to a very strict diet, consider having steamed or boiled vegetables with a few pieces of brown rice bread. 8. Gluten-free bread Even though a gluten-free bread is a must for people who stick to a gluten-free diet, it’s also perfect for those who are trying to lose weight or simply want to eat healthier. Gluten-free breads are healthier than the regular white breadі, but many of them are processed so make sure you buy a whole grain gluten-free bread. Giving up bread can be a painful process for both you and your body, so don’t exclude bread from your diet. Consider eating some of these healthy and delicious types of bread for weight loss to feel better and look better.

7 Simple Ways to Speed Up Your Metabolism Every Morning

Mar 16, 2014 Jennifer Houston As we wake up early in the morning, we often question if we should get up and exercise or lay in bed for another hour. You will never drop those extra pounds if you skip your exercise regularly. Little changes such as adding in a morning exercise will speed up your metabolism and help you lose weight. Check out the list of seven ways to boost your metabolism each morning. 1. Begin your day with exercise When you start your day with exercise, you speed up your metabolism, burn more calories and make healthier choices throughout the day. When you are sleepy and not active, you tend to crave fatty and sugary snacks throughout the day to boost your energy levels. Start your day right and you’ll set the tone for the rest of your day. 2. Add interval training To speed up your metabolism, try doing high intensity bursts of workout every few minutes, drop it down and repeat. If you add interval training into your exercise, you will burn more calories and feel less tired. This is a great way to boost your metabolism in the morning. 3. Have an apple While an apple a day keeps the doctor away, it also helps speed up your metabolism in the morning. Apples are high in pectin that is a great metabolic booster. I suggest you to eat your apple before exercising. You will have more energy and feel less hungry. 4. Drink up To rid your body of toxins, flush out your kidneys and boost your metabolism, drink two glasses of water in the morning on your commute to work. If you don’t want to stop your car for a bathroom break, make sure you don’t drink more than two glasses of water. You should also drink water throughout the day, don’t forget about it. 5. Make a green shake A green shake is easy to make and it will help speed up your metabolism in the morning. Have some fruits, kale, flax seed and coconut water mixed into power shake and the drink is ready. A green shake will help replenish your body, boost your metabolism after your morning exercise, and overall fuel your day. What a wonderful and delicious way to begin your day! 6. Have a positive attitude This may sound strange but by being positive you can also speed up your metabolism in the morning. When you begin your day with a positive attitude, you accomplish more tasks throughout the day and you are less stressed. Start your day with a smile, believe, stay positive, work your butt off and you’ll certainly reach your health and fitness goals. 7. Stretch your muscles As you arrive at your workplace, take a few deep breaths and stretch your muscles. Just breathe, stretch your arms above the head and do a few arm circles to tone your shoulders and to release tension in them. While doing this, you’re burning some calories, be sure. Follow the aforementioned tips and you will boost your metabolism, drop those unwanted pounds and reach your health and fitness goals.

8 Wonderful Benefits of Honey

Mar 24, 2014 Jennifer Houston Honey is one of the oldest natural sweeteners people have been consuming, which has a lot of great health benefits that you might not be aware of. Honey has actually a lot to offer, from skin rejuvenation, helping in weight loss to fighting a hangover. One of the best things about honey is that it’s a natural cure with incredible taste. Check out the list of the most wonderful benefits of honey. 1. Boosts your energy levels naturally If you want to increase your energy levels naturally, try adding honey to your eating plan and make sure you reduce your coffee consumption. Consuming honey is a more effective and natural way to get more energy. Spread a little bit of honey on your toast or mix a couple teaspoons of it into your tea. I also like to add it to my water. It’s also great to consume some honey before your exercise too, especially if you are planning to have a hard training. 2. A good cure for your sore throat It’s one of the most widespread ways to use honey that really work. If you have a sore throat, honey may be a good cure for it. You can eat several teaspoons of honey, or mix it with a pinch of salt and a teaspoon of lemon juice to be a bit more soothing and effective. 3. Boosts your immune system Honey is high in powerful antioxidants that help you boost your immune system, especially if consumed with lemon. In case you work in a place or area where you are often exposed to germs from the public, try drinking some tea with lemon juice and honey every day. Your child can also drink it to get through cold and flu season. If your child is under the age of 1 year old, you must avoid giving them any honey. 4. Helps to lose weight Honey can also help you to drop those unwanted pounds. Consume it with warm water and lemon juice. Most people drink this mixture in the morning and say that it helps them. But, remember, you should consume honey in moderation. 5. Helps to sleep better If you have trouble falling asleep, honey may help you. Add a little bit of honey to you cup of warm milk and drink it before you hit the sack. Honey helps you stay relaxed and calm and preps you for a great night’s sleep. This is one of the best benefits of honey to be aware of. 6. Helps to heal cuts and scrapes If you’ve got a painful scrape that is not healing fast, try applying a little bit of honey to the area and allow it to sit for a while. If you want, you could even put a bandage over it. Honey boasts amazing antibacterial properties, and it helps reduce the swelling and pain. I’ve used this tip several times and can say for sure that it works like a charm! 7. Combats a hangover Did you know that honey can help you fight a hangover? Honey contains the natural sugars that help speed up oxidation of alcohol by your liver. So mix a little bit of honey with some yogurt and orange juice and drink this awesome hangover smoothie in the morning to get back to your normal self again. 8. Fights bad breath To tell the truth, I was greatly astonished to discover that honey can fight bad breath. However, it doesn’t mean that you can stop brushing your teeth each day! Brushing the teeth daily is a must. But if you cope with chronic bad breath problems, you can add a sprinkling of cinnamon and a teaspoon of honey on top of your toast to combat bad breath in no time. There are a great number of benefits of honey and these are only a few of them. Perhaps you have some honey sitting around in your cabinet, so why not whip up your favorite tea with honey and reap all benefits of it? Just don’t eat too much of it.