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

Important! What Are the Different Types of Vitamins And the Need of Them!

Vitamins are not health in bottles or boiled broccoli for dinner!

One pill does not solve the problem with vitamins

Do you remember when you were a child, how often do you had to hear “Eat your salad – it has lots of vitamins” or “Drink your vitamins.” No wonder if you are now parents to say the same sentences to your children.
We all know that vitamins are very useful thing. Each has a role that playes in the development and maintenance of our body. However, many of the vitamins in fruits and vegetables are “lost” on the way between the manufacturers and our plates. The more processed the food is, the less vitamins remain in it. But perhaps the biggest “killer” of vitamins in our diet is its intensive processing and refining, especially in foods such as breakfast cereals and sweets. The point is that the average person can not sufficiently diversify their menu in order to be able to add all the necessary vitamins. Studies show that almost all diseases can be obtained from a lack of vitamins, minerals and amino acids. That is why it is important to know the vitamins and their role in our existence.

There are two types of vitamins – fat soluble and water soluble

It is important to know which vitamins belong to these groups, and mainly why.
When you eat food that contains fat-soluble vitamins, these vitamins are stored in the fatty tissues in the body and liver. So they can “wait” until the body needs them. Some vitamins can be placed on hold for up to six months, others can endure a few days. This group includes the vitamins A, D, E and K.
In the water-soluble vitamin group, cycle passes differently. Naturally, as one has the function to be stored, the other will not have it. Rather than linger in one place, these vitamins “travel” throughout the body via the circulatory system. What is not used, is discarded with the urine. These are the vitamins that underlying in the quote for “expensive urine”. Because there is absolutely no need to have storage of them – simply because you cannot. But since they do not last long in our body they need more often “recharging”. In these group are vitamin C and those of B-group (B1, B2, B3, B5, B6, B9, B12).

Source : dailyhealtharticles[dot]com

Would You Inject Your Vitamins?

My father scoffed at the practice of taking vitamins. He would routinely admonish us when we asked for them, and would in turn say, “All the vitamins a person needs could, and should, be gotten from food.” I pretty much grew up to agree with him, with a few lingering doubts. Once I greatly improved my diet (around college) I found I had a more consistent energy level and succumbed to sickness far less often. That said, I am not averse to mega-dosing on zinc, vitamin C, and other herbal remedies to stave off a nasty cold.

Now comes word of a burgeoning new trend involving needles and nutrients. Let’s call it mainlining your multi-vitamin. According to this month’s Details magazine (not hard journalism, I know) “intravenous vitamin therapy is the new It infusion—the latest health obsession for the celebrity elite.” For people (not just celebs) who are road weary and need to bring balance back to their beleaguered system, there is a sort of vitamin cocktail with selenium and vitamin C (to boost your immune system); B-complex vitamins (for energy); magnesium (for heart health and energy production); and calcium (for bone building) all of which is administered intravenously. The idea, besides getting a mega dose of needed/desired nutrients, you circumnavigate your gastrointestinal tract and avoid things like stomach upset. However, as anyone familiar with intravenous delivery will tell you, you run the risk of infection and possible electrolyte imbalance taking your vitamins this way, oh, and it will cost you significantly more than just a bottle of vitamins from the health food store (likely anywhere from $50 to $200 more).

What are your thoughts on feeding vitamins straight into your vein? Is it a more efficient way to give your body what it needs or something wholly unnecessary?

Related:
Vegan Sources of Vitamins & Minerals
What’s That Glaze on Your Vitamins?
4 Supplements You Can Replace with Real Food

Read more: Alternative Therapies, Blogs, Cold and Flu, Diet & Nutrition, Drugs, Following Food, Food, General Health, Health, iv, vitamin therapy, vitamins

Source : care2[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

Intravenous Vitamins – the New Obsession of the Celebrities

Along with aesthetic procedures appears that now there is another obsession around the Hollywood stars

Rihanna is one of the fans of intravenous vitamins

Along with aesthetic procedures and all the other methods for becoming more beautiful and look younger appears that now there is another obsession around the Hollywood stars – intravenous injection of vitamins (IV vitamin Therapy).
Among the celebrities, who benefited from the intravenous vitamins, are Rihanna and Madonna.
Intravenous vitamins can be used in two yas. You can be only injected with one vitamin, for example vitamin C or B, or you can be prepared with a “cocktail” of nutrients.
A large percentage of the people who “got” their vitamins in this way say that they feel much more energized and toned than when taking the nutrients in the traditional way.
Experts believe that injecting vitamins can be beneficial for those suffering from difficult absorption of nutrients through the gastrointestinal tract.
When vitamins are delivered intravenously, they “came into use” faster than when they are taken orally. Many people, who receive vitamin infusions, say that they feel the effects of vitamins immediately, said Dr. Robert Graham, an internist at Lenox Hill Hospital in New York.
Graham adds that the benefits of intravenous vitamins may be due to some degree of the “placebo effect”, a phenomenon in which a person feels better after a treatment just because he believes it works.
A study conducted in 2009 found that infusions of vitamins reduce pain in fibromyalgia sufferers and cancer patients. It is not clear whether the effect is long lasting.
Intravenous vitamin carries risks such as bruising, infection and inflammation of the vein and others. There is also the risk of a wrong dose infusion of nutrients, which can lead to sudden cardiac arrest.
There are conflicting claims about the safety of the method. Some scholars are of the opinion that taking the vitamins intravenously has considerably higher risks than taking them orally.
They recommend that the vitamins are obtained from food sources and supplements, which are not likely to harm health.

Source : dailyhealtharticles[dot]com