30 Simple Ways to Supercharge Your Diet

It’s not difficult to eat healthier.  Just making simple changes to your diet can ramp up the vitamins, minerals, and phytonutrients you’re getting.  And better nutrition quickly spells better health.  To make it easier for you, I’ve compiled 30 simple ways to supercharge your diet.  Subscribe to my free e-mag World’s Healthiest News for more great ways to supercharge your diet.

1.  Use avocado instead of butter on your sandwiches, buns, or on veggies.

2.  Use naturally-sweet stevia instead of sugar.  Be wary of powdered stevia that contain other sweeteners though.  Stevia tastes sweet but doesn’t contain any form of sugar like glucose, fructose, maltose, etc. so it doesn’t impact blood sugar levels.

3.  Drink green tea lemonade (sweetened with stevia, of course) instead of bottled ice tea or soda.  Check out my recipe here.

4.  Choose brown rice pasta instead of white pasta. Better yet, use kelp noodles if you can find them.

5.  The same is true of rice.  Choose brown rice instead of white rice.

6.  Use stock instead of bouillon to make soup.  It’s really easy to do if you add vegetables and water to a slow cooker and allow them to cook for at least 4 to 6 hours to extract the nutrients.  Strain the vegetables out and use the liquid as the base for soup.  Bouillon is notorious for containing the harmful neurotoxin monosodium glutamate (MSG).

7.  Add a can of beans to a pot of homemade soup.  It immediately ramps up the protein and fiber and helps you feel full longer so you’re less likely to crave unhealthy snacks.

8.  Make your own salad dressings.  They take a minute to make and help you obtain important fats.  Use the 3:1 ratio:  three parts oil (like olive or walnut oil) to one part acid (like lemon or lime juice, or apple cider vinegar).  Add herbs and a little unrefined sea salt and maybe a teaspoon of honey (if desired).  Shake in a jar or blend with a hand blender.

9.  Switch from peanut butter to raw, organic almond butter.  Peanuts are vulnerable to molds called aflatoxins which are highly inflammatory.  Almonds are less vulnerable.

10.  Eat kale chips instead of potato chips.  You can purchase them ready-made or you can make your own by tossing kale in a little olive oil and unrefined sea salt, then bake at 275 until light and crispy (usually 15 to 25 minutes).

Keep reading to discover the food to eat instead of ice cream…

• 1 of 3

Read more: Health, Aging, Alternative Therapies, Basics, Cancer, Cholesterol, Cold and Flu, Diabetes, Diet & Nutrition, Eating for Health, General Health, Healthy Aging, Heart & Vascular Disease, Michelle Schoffro Cook, Natural Remedies, Obesity, Soups & Salads, arthritis, blood sugar, boost immunity, cancer, cardiovascular disease, Dr. Cook, fatty acids, fibromyalgia, health, health food, healthy eating, healthy fats, healthy living, healthy recipe, heart disease, heart health, increase longevity, inflammation, longevity, Michelle Schoffro Cook, Mortality, nutritional medicine, Omega 9, recipe, salad dressing, superfood, superfoods, World's Healthiest News

Source : care2[dot]com

Walnuts, Brain And Something More…

Walnuts are a rich source of antioxidants, fibers, proteins, vitamins and minerals

Because of their valuable substances, walnuts are ranked first among the nuts as a healthy natural product

Walnuts are a rich source of antioxidants, fibers, proteins, vitamins and minerals. Because of these valuable substances, walnuts are ranked first among the nuts as a healthy natural product.
Thanks to its rich content of omega-3 fatty acids and alpha-linoleic acid, walnuts are useful to improve cardiac function and reduce the risk of cardiovascular problems.
30 grams of walnuts per day within a month helps reduce the harmful cholesterol levels by an average of 0.3 units.
For a healthy cardiovascular system influences the content of amino acid L-arginine, which is responsible for the conversion of nitric oxide, increasing blood flow in the body. Amino acids prevent arteries from narrowing and accumulation of fatty deposits on artery walls.
Walnuts are often called “brain food” and this is not accidental. Omega-3 fatty acids in nuts play an important role in the optimal functioning of brain cells, which provides a clear mind, good concentration and memory.
Eating nuts is recommended if you are subjected to a systemic mental workload.
In addition to vitamins, minerals and amino acids in walnuts are also found presence of melatonin. Melatonin helps for improving the quality of sleep. Eating nuts is recommended for those, who are suffering from insomnia, sleep apnea and other sleep problems.
Experts believe that regular consumption of nuts helps to reduce the risk of cancer and prevents gallstones.
A handful of walnuts contains twice as many antioxidants than in any other nuts. They are used to obtain 8 per cent of the daily consumption of antioxidants.
To absorb all the beneficial properties and to extract the maximum benefit to our health, it is advisable to consume at least 7 raw nuts every day. Cooking takes off the qualities of the antioxidants in nuts.

Source : dailyhealtharticles[dot]com

Follicle Food: Your Diet & Healthy Hair

If your diet consists of nachos and soda, you're probably not getting all the nutrients your hair needs to flourish. Watch this video to find out the top vitamins and minerals your follicles feed on.

Read more: Beauty, Diet & Nutrition, Eating for Health, Food, Hair Care, Health, Videos, Videos, Videos, follicles, hair, healthy hair

Source : care2[dot]com

See the Perfect Vegetable for WEIGHT LOSS

Cauliflower is useful for cardio vascular system and prevents prostate cancer

The chemical composition of cauliflower is very diverse – it contains approximately 90% water, 3.2% carbohydrate, 0.8% minerals, 2.2% protein. It is rich in vitamins A, C, B1, B2, B5, B6. Excellent source of vitamin C and omega-3 fatty acids also contains beta carotene, caffeic acid, cinnamic acid, phytonutrients, magnesium, quercetin and rutin, nicotinic acid, and folic acid.

Why Folic Acid Is So Important?

It should be borne in mind that the cauliflower is not good for everyone

Cauliflower is an excellent food for people who have problems with being overweight and want to lose weight because they contain no fat – 100 g cauliflower have only 20 calories. Low calorie diet is useful for people who suffer from cardiovascular diseases and arthritis. Thanks to its nutrients; cauliflower has a strong antioxidant effect, helps the liver to cleanse toxins more efficiently and strengthens the immune system. From folk medicine is known that cauliflower prevents prostate cancer but if you combine it with turmeric increases in male potency. There have been many scientific studies that linked regular consumption of cauliflower with the prevention of various cancers, including cancer of the prostate, bladder, breast, colon and ovarian cancer. Of all types of cabbage, it is absorbed better by the body. Its pulp has a soft structure and does not cause flatulence in the body. Nature of anti-inflammatory nutrients in cauliflower have a beneficial effect in combating health problems that are caused by inflammation – Crohn’s disease, insulin resistance, inflammation of the intestines, rheumatoid arthritis, type 2 diabetes and ulcerative colitis.

See Which Foods Protect from Cancer!
It should be borne in mind that the cauliflower is not good for everyone. People who suffer from thyroid problems should avoid its consumption, as well as people who have so-called purine problems. It is best to cook steamed cauliflower or with some water. This will limit the maximum extraction of minerals and water-soluble constituents of it. If you cook in pots, which are made of iron, sulfur compounds react with the surface of the food may become unpleasant brownish shade.

Source : dailyhealtharticles[dot]com

When And From Which Vitamins And Minerals We Need (Part 4)

See what are the signs we can see when our body needs more certain vitamins and minerals and how we can provide them

See what are the signs we can see when our body needs vitamins

Vitamins and minerals are vital and important for our body, regardless of the diet we are keeping. They allow proper growth of the body, strengthening, and they also contribute to its resistance against diseases and viruses. Undoubtedly, we constantly need vitamins and minerals but it is not necessarily to take them as supplements or drugs.
See what are the signs we can see when our body needs more certain vitamins and minerals and how we can provide them to our body without the need of going to the pharmacy.

Vitamin C

When the body receives a constant intake of vitamin C naturally through nutrition the risk of colds decreases significantly, reveals a study.
Vitamin C is found in fruits and vegetables, but mostly in citrus fruits, berries, broccoli, green peppers.
The vitamin is essential for smokers and those, who are exposed to passive smoking. However, vitamin C does not cure a cold or flu when you are already sick.

Vitamin D

Thanks to vitamin D the body is capable of absorbing calcium, which predisposes the bones. Our body has the ability to synthesize vitamin D when exposed to sunlight, so it is sufficient to provide ourselves with enough time outdoors. A certain amount (but not big) of vitamin D can be obtained through a healthy diet.
The vitamin as a pill is usually prescribed for the prevention of rickets in infants and if there is a risk of osteoporosis for people who are over the age of 50.
Some medical studies have found that there is a increased risk of developing diabetes type 1 and 2, multiple sclerosis when there is a deficiency of the vitamin.
In general, deficits of vitamin D are not common, because the necessary amount for the body is capable of synthesizing even with limited sun exposure. However, the vitamin is recommended to be taken as a supplement in adults who have limited sunlight exposure.

Source : dailyhealtharticles[dot]com

Autumn Presents…Her Majesty PUMPKIN (part 1)

Pumpkin is one of the most useful boundaries between fruit and vegetable creations of nature

The combination of fiber, minerals and vitamins that contain pumpkin is impressive. It has fiber, which is representative of insoluble fiber and pectin, which is soluble. Fiber lowers cholesterol, including bad one, reduces triglycerides. Pectin controls blood sugar.

See Which Fruits and Vegetables Are Best for Your Heart!

Pumpkin contains a unique combination of vitamins and minerals

Mineral complex in pumpkin is unique – calcium, which keeps osteoporosis, sufficient iron ensures good blood formation, magnesium, improving cardiac tone and normalize blood. Phosphorus in the form supports the bones and joints, ideal for stress and keep nervous system overload.
Rich in copper, zinc and cobalt does stimulate blood formation. These are minerals with strong antioxidant effects that enhance the immune system. Cobalt provides immunity against the harmful effects of the environment – radiation, temperature anomalies.

Remedies for intestinal worms
Pumpkin contains a unique combination of vitamins and minerals
Pumpkin protects from stress and worthy rival potatoes in potassium. It stimulates the heart muscle and is a strong diuretic. No sense of people with high blood pressure to take drugs with diuretic, if you eat enough pumpkin. Just for potassium pumpkin helps prevent edema in hypertension, heart disease, hepatitis, cirrhosis and other liver problems. It is one of the best fruits in the treatment of kidney and prostate diseases – adenoma or hypertrophy.
Pumpkin is balm for the gastrointestinal tract – acts as a fine dressing for mucosal inflammation. Prevents constipation and also reduces the risk of tumors of the gut. Betakaroten that is actually pro-vitamin A is one of the most valuable ingredients of this fruit. It improves the texture of your skin and slows aging. It is a visual stimulus and reduces the risk of special night blindness.

See Which Foods Are Suitable for EVERY Diet!
Vitamins B1, B2, PP, which is also rich pumpkin, are potent regulators of all metabolic processes in the body, strengthens the nervous system. Pum[kin contains vitamin C, which perfectly offset the lack of fruits and sunny vegetables in autumn and winter.
Baked pumpkin is more useful than boiled, because while boiling of the most nutritious ingredients go into its water.
Pumpkin can be used for weight reduction. Carbohydrates in 100 grams are to only 6-7%. Proteins are the 1%. It is suitable for one day diet a week and for an ambitious three-day diet, after which it should be made smooth power.

Source : dailyhealtharticles[dot]com

When And From Which Vitamins And Minerals We Need (Part 2)

See what are the signs we can see when our body needs more certain vitamins and minerals and how we can provide them

Undoubtedly, we constantly need vitamins

Vitamins and minerals are vital and important for our body, regardless of the diet we are keeping. They allow proper growth of the body, strengthening, and they also contribute to its resistance against diseases and viruses. Undoubtedly, we constantly need vitamins and minerals but it is not necessarily to take them as supplements or drugs.
See what are the signs we can see when our body needs more certain vitamins and minerals and how we can provide them to our body without the need of going to the pharmacy.

Folic acid

Until recently, it was claimed that folic acid does not harm the body regardless of the amount taken. Recently, however, the data from the studies is not as conclusive. It is suspected, yet unconfirmed, that folic acid can provoke tumor, cardiovascular or psychiatric illness.
It is recommended daily to provide your body with the amount of 400 micrograms. For pregnant or breastfeeding women dosage can be increased to 600 micrograms.
It is known that folic acid prevents neural tube defects such as spina bifida, in prenatal development, so it is recommended when planning a pregnancy for at least 2 months before making the baby and 2 months after becoming pregnant to drink folid acid.
You can also find it in food such as: dark green vegetables, beans, citrus fruits, whole grain products.

Potassium

Potassium helps to lower the blood pressure and regulate the heart rhythm. In large quantities, however, the mineral is harmful and may lead to kidney diseases. That means that the people taking it as a diuretic for heart diseases should be careful.
Enough potassium may be provided with consumption of bananas, raisins, leafy vegetables, oranges and milk.

Source : dailyhealtharticles[dot]com

When And From Which Vitamins And Minerals We Need (Part 1)

See what are the signs we can see when our body needs more certain vitamins and minerals and how we can provide them

Vitamins and minerals are vital and important for our body

Vitamins and minerals are vital and important for our body, regardless of the diet we are keeping. They allow proper growth of the body, strengthening, and they also contribute to its resistance against diseases and viruses. Undoubtedly, we constantly need vitamins and minerals but it is not necessarily to take them as supplements or drugs.
See what are the signs we can see when our body needs more certain vitamins and minerals and how we can provide them to our body without the need of going to the pharmacy.

Beta-carotene

This antioxidant is converted to vitamin A in the body. We need it for a clearer vision and for a good and healthy appearance of the skin. It also contributes to the functioning of the immune system.
It should, however, not be overdosed. Research in 2004 showed that high intake of beta-carotene increases the risk of lung cancer in smokers.
Beta-carotene in the body in useful dosage can be taken with the consumption of: carrots, sweet potatoes, green peppers and other vegetables and fruits. Providing it in this way would not jeopardize the health, even in tobacco users.

Calcium

Do not take calcium pills! It is not a good idea, especially for women over 70 years and in the presence or risk of developing kidney stones. Although calcium is essential for strong bones and prevents conditions, such as bone loss and osteoporosis, it should be taken sparingly.
In 2010, researchers measured the increased risk of heart attacks in women after menopause. They discovered that the limit of daily calcium intake is 500 mg and then it should be taken in combination with vitamin D. Vitamin D is necessary for the calcium absorption.
Otherwise, the calcium can be provided by low-fat dairy products, sesame seeds and etc.

Source : dailyhealtharticles[dot]com