Vanadium and Prostate Health

Vanadium is a micromineral. This means that vanadium is needed in minuscule amounts by the body for nutrition. The body stores vanadium mainly in fat and bone. Found in nature, raw vanadium is very colorful.Studies consistently show that vanadium combines with certain enzymes that are involved in the metabolism of blood sugar, lipids cholesterol and neurotransmission, as well as hormone production, bone and tooth development.

Supportive Health for Older Men – Compounds that contain vanadium show an ability to promote healthy cellular reproduction, particularly in the prostate gland.As we age, we become more resistant to insulin. The body is not able to efficiently metabolize glucose and dispose of it. Research shows that vanadium possesses an ability to mimic insulin, and help regulate healthy sugar levels in the body. Vanadium is often referred to as “insulin-mimetic” and is being studied for its promising treatment for Type 2 diabetes. The compound, vanadyl sulfate, is a popular product in the bodybuilding market because of its anabolic effect on muscle mass. This same property of vanadyl sulfate is used for antiaging purposing. Aging effects muscle mass and causes catabolic wasting.Other functions of vanadium may include:

  • Vanadium may inhibit cholesterol formation in the blood vessels, and thus may be useful in supporting cardiovascular health.
  • Vanadium is believed to accelerate chemical reactions in the body, and thus may be involved in the production of energy production.
  • Vanadium may help in the building of bones and teeth.
  • Vanadium is believed to play a role in growth and reproduction.

Tissue culture studies show that vanadium may retard the growth of human prostate cancer cells. Trials conducted by researchers at Parker Hughes Institute in St. Paul, Minnesota used 24 drugs that contained vanadium on 14 cancer cell lines and cancer cells taken from patients. All for 14 showed that the drugs containing vanadium were effective in the treatment of various types of cancer such as breast cancer, prostate cancer, testicular cancer, ovarian cancer, colon cancer, brain tumors, leukemia, and lymphoma. This study was published in Clinical Cancer Research (May 2000), which is the official scientific journal of the American Association of Cancer Research. Further studies are underway. There is no description so far of vanadium deficiency in man. In animals, vanadium deficiency causes infertility, anemia, poor formation of bone, tooth and cartilage.

Natural Food Sources:

Some foods that are rich in vanadium include fish, whole grains, vegetable oils and nuts, root vegetables, parsley, radishes, dill, lettuce and strawberries. However the content of vanadium in the food is dependent on the soil in which these plants grow. Only if the soil contains vanadium, will the food grown in it contain vanadium. Super Beta Prostate supports prostate health and sex health. Vanadium is a vital ingredient for preserving normal prostate cell function. However, along with supplementation, a healthy diet and regular exercise should also be part of your regular fitness program.



Healthy Living – Don’t Take Your Health For Granted

I am going to assume you live a busy life and it is difficult to find a chance to do anything not immediately necessary. It is unlikely this assumption is wrong since most adults are occupied with work, friends, and family, or other daily matters. If you are like most, it is hard for you to find time to do anything new, never mind exercise.

What you may not know, however, is regularly working out is not just a beneficial activity: it is an essential one. Physical activity is widely neglected despite its importance, which regrettably comes at a steep cost. Don’t make this mistake.

Finding time to exercise can be difficult, but you need to be honest with yourself. Are you truly so occupied you can’t squeeze in a few weekly workouts, or are you making excuses? Going for a workout is not the most enjoyable way to spend an hour of your precious free time, but it is also not as bad as it may seem. Rarely will you ever regret a workout, not to mention there is a surge of endorphins to boost your mood after you are done with your routine? Especially if you do cardio, which is an excellent way to burn fat and strengthen your heart.

Whether you know it or not, you can find the time to exercise, even if you are the busiest you have ever been. Waking up an hour or so earlier three to four times a week may be all you need. Or, cut down your television and internet time by an hour in the evenings for some necessary physical activity. As previously mentioned, whether you realize it or not, you must include physical activity in your life if you are to maintain your health and well-being.

Don’t take your health for granted. Crippling diseases like Type 2 diabetes and the complications it brings are extremely likely in the “right” circumstances. A combination of physical inactivity and an unhealthy diet are enough for most people to develop high blood sugar levels and become overweight, which is the core recipe for one of the most debilitating diseases known to man.

Finding time to exercise can mean the difference between a healthy life and an ill one filled with regret, worry, and pain. You would desire to be healthy, even if your will to exercise isn’t wholehearted yet. You cannot know what may happen, but prevention is never unwise.

Take action now while you can to establish a buffer against common health problems, so they never become an issue in your life.



Yorkshire Terriers – Healthy Eating and Recipe Ideas to Keep Your Yorkie From Becoming Overweight

Yorkshire terriers are a hearty dog breed, but they do have sensitive stomachs. You may be tempted to share your food with your Yorkie to soothe her tender tummy, but remember that dogs will eat as much as you put in front of them, so obesity and overweight may also be a problem. There are many ways to control your Yorkie or other small dog’s weight, and I will give you some suggestions on exactly how to do it.

  • Feed your dog three small meals throughout the day, instead of feeding her just once a day. Just like with people, keeping the blood sugar level at any even rate, instead of allowing it to spike at different times, will keep your dog at a healthy weight. Also, the stomach acid will not be able to accumulate if you are feeding more than once each day.
  • Do not give any dog treats, except on rare occasions. If you feed your dog several times each day they will not be hungry or require any additional food.
  • Consider preparing your own dog food. There are so many healthy recipes available, and you will be able to use many foods that you are already preparing for your family. Sweet potatoes and carrots are good choices, as well as rice. I use long grain brown rice and prepare it twice a week so it doesn’t run out. I don’t add any salt or other spices to the rice I prepare for my animals.

Keeping your Yorkshire terrier at a healthy weight and feeding her a nutritious diet will reduce the risk for diabetes and heart disease and give your dog a chance at a longer, healthier life.



Nutrition for a Healthier Dog

More than ever before, owners are paying more attention to what goes in their dogs’ food bowls. The question of how and what a dog should be fed is often heatedly debated – premium kibble versus “look-alike” brands from wholesale clubs versus grocery store brands, raw, home-cooked, and fresh frozen. Should supplements be used, or is the food “complete and balanced”, as the labels state? Should grains be fed? Should bones be whole or ground? What about herbal supplements, joint supplements, vitamins, and probiotics? What about the special needs of the performance dog, older dog, or growing puppy?

The answers to these questions are obviously complex. There are many ways to meet a dog’s nutritional needs. For the show and competition dog, we are especially concerned that the diet supports peak physical and mental condition, as well as overall health. Many dogs have sensitive digestive systems, food intolerances, or other health concerns. The senior dog and the family dog who is not very active need good nutrition without extra calories that lead to weight gain. A sound nutritional program will enable all of these dogs live to long and healthy lives.

Whatever feeding plan is used, it must fit in the daily routine of the owner. The food chosen must be readily available, and in the case of the competition dog, be able to be easily fed on the road. The food must meet the nutritional needs of the individual dog, and be fed in a way to not provide excessive or deficient amounts of key nutrients. All foods should be clean and fresh, especially kibble that is naturally preserved with tocopherols and or citric acid. Natural preservatives are preferred to chemical preservatives such as BHA or BHT, but naturally preserved food that is stored too long may become rancid or moldy, as well as losing its nutritional value.

The vast majority of dogs in this country, whether family companions or competition/working dogs, are fed some type of commercial food. For the purposes of this article, commercial food will be divided into three categories: standard or grocery store foods, premium or pet store foods, and super-premium foods. The best way to understand the differences in these foods is to review the ingredients of a representative of each food category. (Food examples were chosen based on nationwide advertising and availability.)

Top 5 ingredients of common dog foods

Standard/Grocery Store Food

Kibbles ‘n Bits®

Corn

Soybean meal

Ground wheat

Beef & bone meal

Animal fat*

Premium/Pet Store Food

Nutro Max Adult®

Chicken Meal

Wheat Flour

Ground Whole Wheat

Rice Bran

Poultry Fat**

Super-Premium Food

Wellness Super5 Chicken®

Deboned Chicken

Ground Barley

Oatmeal

Rye Flour

Menhaden Fish Meal

*BHA and citric acid used as preservatives

**Preserved with mixed tocopherols, a source of vitamin E

As you can see from these examples, the proportion of meat in the top 5 ingredients (listed in order of amount, i.e. the first ingredient is present in the largest amount) is small in the standard grocery store food. The meat source, beef and bone meal, is defined as a rendered product made from beef parts which are not suitable for human consumption. Rendering is the process by which waste products are broken down to be used in, among other things, dog food. Rendering companies typically collect waste from slaughterhouses, dead livestock, restaurant and grocery store wastes, and in some areas, euthanized animals (livestock and in some areas, pets). The collected animals and waste are then sprayed or injected with carbolic acid or similar chemicals to break down the proteins. This is followed by grinding and cooking. Fat is separated out, and the remaining material is dried to produce meal. What do you think the nutritional quality of this meat and bone meal is?

The premium quality food lists chicken meal as the first ingredient. While it is a more specific type of meal, and likely of higher quality, it is still a rendered product. Also, two varieties of wheat are listed, a technique known as “splitting” in labeling jargon. It cannot be determined from the label whether the food contains more chicken meal or wheat. A big advantage the premium food offers is the use of tocopherols for preservation of the chicken fat, rather than the suspected carcinogen BHA.

The super-premium food protein source is whole, unrendered meat, meaning muscle with or without organ meat and associated structures. This product contains fish meal as the fifth ingredient, which is defined as “clean, dried, ground tissue of undecomposed whole fish and/or fish cuttings, with or without the extraction of part of the oil.” The super-premium food also contains three types of grains, of types not commonly found in most dog foods. With wheat implicated in many food allergies and intolerances, it is advantageous to use other grains if possible, even if they cost more than wheat or corn.

After learning what is really in commercial dog foods, you may be wondering what you have been putting in your best friend’s bowl! You thought you were getting the best food possible when you paid for an expensive brand, only to find out it is mostly grains. You are probably wondering if you have used a food that contains rendered euthanized animals, including dogs and cats. Two studies performed by the US Food & Drug Administration demonstrated the presence of the euthanasia drug sodium pentobarbital in many commercial dog foods, including premium brands. (Read about these studies in Foods Pets Die For, by Ann Martin) You may be considering the possibility that some of your dog’s health issues could be food related. Most of all, you are probably wondering what commercial foods can meet your dog’s nutritional needs in a wholesome way.

Fortunately, as more people learn about commercial foods, the demand for super-premium quality dog foods has increased, and more options are available today than ever before. It is now possible to find non-meal protein sources, grain free foods, and foods that use all human grade ingredients. With some research and careful label reading, you can find foods you can be comfortable feeding. With some companies offering delivery to your home, getting the highest quality food available has become easier, regardless of your location.

In response to learning what may be contained in dog food, many owners have turned to home-prepared diets. Feeding so-called “natural” diets is becoming commonplace in the world of the canine competition. Advocates of natural diets are often very enthusiastic about the merits of feeding real food to their dogs. Commonly cited benefits of a natural diet include reduction of allergies, better coats, stronger immune systems, and fewer gastrointestinal problems.

There are many feeding plans that fall under the general description of a “natural” diet. Perhaps the best known is the “Bones And Raw Food” diet designed by Dr. Ian Billinghurst. The core of this plan is the raw meaty bone, most commonly poultry necks, backs, and wings. Other pioneers of natural feeding such as Wendy Volhard and Dr. Kerry Brown advocate use of raw meats and vegetables, as well as a grain/cereal meal. Their feeding plan is one of the few that has been shown to meet or exceed the minimum daily requirement of all known nutrients, and was tested on dogs in all life stages for 12 years before being published. Many other feeding plans exist, and incorporate concepts from the Volhard and Billinghurst diets. Several companies are producing premixes and meats designed for inclusion in these plans, eliminating some of the work involved in feeding a natural diet. Finding recipes for feeding plans has never been easier, as there are many books, seminars, and internet resources available.

Although it is becoming easier to feed a natural diet, it can still be time consuming and require extra work. It requires an investment of time to become educated about your dog’s nutritional needs. You must find a source for clean and fresh meats and other ingredients, and have the freezer space to store them. Depending on the diet plan you choose, you may need to grind or blanch vegetables or prepare cereal meals. You will also need to monitor your dog’s health with regular veterinary check-ups and blood testing.

Many veterinarians and owners object to a natural diet. They are concerned that the raw meat may be contaminated with bacteria and cause infection in dogs or people, and that raw bones may perforate the digestive tract. They are worried that the diet is not completely balanced, as a kibble meal would be. Since the advent of commercial dog foods, we have been lectured about the evils of giving our dogs “human” food, as that would unbalance the diet. How can we possibly consider feeding a dog a completely “human” food diet, and how can it supply all the nutrition the dog needs?

Raw meats inevitably contain a large bacterial load. These bacteria can be dangerous to humans, so practicing good food hygiene is important, whether preparing your dinner or your dog’s. However, a dog’s digestive system is designed to handle bacteria that would be life threatening to a person. Bacteria are everywhere. If he couldn’t handle large bacterial loads, your dog would surely die from chewing on sticks, licking his feet after walking in dirty areas, or scavenging discarded foods from the trashcan.

The risk that raw bones may perforate the digestive tract is small, but theoretically possible. Cooked bones are far more likely to splinter, and do pose a real risk. Appropriately sized raw bones, especially non-weight bearing bones such as poultry necks, can be thoroughly chewed by most dogs and tend to be crushed by chewing. Large bones such as beef thigh bone (femur) are large enough to not be splintered. You may have seen them sold in pet stores, plain or coated with a flavoring. Of course any dog that is an enthusiastic chewer should be supervised while chewing meaty bones.

The dog food industry has long fostered the belief that each meal we feed our dogs must be completely balanced. Meeting your dog’s nutritional needs for the basic nutrients – protein, fats, carbohydrates, vitamins, and minerals – is the very definition of a complete diet. However, the body possesses the ability to store some nutrients, a “buffer”, making it unnecessary to eat a 24-hour supply of every nutrient every day. In fact, the Volhard diet is fed in 7 days cycles, taking advantage of the body’s ability to store nutrients and allowing the digestive system to rest one day of the cycle. Do you eat a perfectly balanced diet each day?

Deciding what to feed your dog is not a simple decision. The more you learn about commercial foods, the more selective you will become. Fortunately, more high quality kibble foods, which approach the quality of well-managed natural diets, are readily available. Premixes that make feeding and traveling with a natural diet easier are also available. Feeding a natural diet is becoming more common and accepted, especially among owners of competition dogs. Whether you choose to feed your dog fresh or kibbled food, you have several excellent feeding plans to choose from.

For more info, specific product recommendations, or to order our recommended products, please visit us at CompetitiveCanineCare.com or CanineWellnessCenter.com.



Be Heart Healthy With Home Remedies For High Cholesterol

If you want your heart to be healthy and stay healthy, you need to lower down your cholesterol and what better way to start than trying out home remedies for high cholesterol? A great majority of people find it hard to lower down their cholesterol simply because these happen to be the foods they like to eat. However, if you only knew the damaging effects of high cholesterol to your body, you will be encouraged enough to try and cut down on the fat.

High cholesterol can lead you to develop damaging, if not fatal conditions. If allowed to carry on the habit without addressing it, you carry the risk of developing a fatty liver, clogged arteries, high blood pressure, and worse Myocardial Infarction. Home remedies for high cholesterol can help you lower down your cholesterol count and even prevent it from escalating to dangerous levels.

Most home remedies for high cholesterol include incorporating heart-healthy foods to the diet. One is to eat garlic or take a capsule of it twice a day. Garlic can help lower down your LDLs or your bad cholesterol while increasing your HDLs or your good cholesterol. You can also try eating ginger since this can also lower down your cholesterol as well as thin out your blood giving you improved blood circulation. Vitamin C with bioflavonoids has also been known to substantially lower down your cholesterol as well as Lecithin.

The following remedies are very common for treating high cholesterol:

1. Eat raw garlic daily.

2. Eat 2-3 apples every day.

3. Walnuts can treat high cholesterol levels.

4. Consume tomatoes, you can either eat them fresh, in a salad, or drink tomato juice.

5. Eat soy products to lower cholesterol levels.

6. Sunflower seeds are very good remedy for cholesterol.

7. Eat food that contains fiber.

8. Make a cup of lemon grass tea, add 2 teaspoons of honey and drink slowly.

9. Make a cup of tea, add 3 cinnamon sticks and drink.

10. Eat or drink grapefruit daily.

Yet other simple remedies for high cholesterol that most people seem to overlook include a change in lifestyle. This means that if you were sedentary before, be active now. Try some exercises, starting out slowly and gradually increasing the pace. Avoid habits that can just be as damaging as high cholesterol such as too much smoking and consumption of alcohol.

Try being aware of the condition because the more you know the better you can prevent it from occurring. For instance, be aware of the difference of LDLs and HDLs. Both are considered cholesterols, however, each have different types of actions. While LDLs are considered your bad cholesterol because it plays a great role in increasing your cholesterol count, HDLs are considered your good cholesterols because it lowers down your cholesterol count. Being aware of this fact alone can help you to avoid LDL-rich foods and increase your intake of HDL-rich foods. Having a high cholesterol count requires that you have a lot of money, what with the maintenance that is required to keep you alive. These simple home remedies for high cholesterol are not only cheap; they prevent your cholesterol count from increasing in the first place, saving you a lot of money and saving your life.



Eating Healthy Costs Too Much! College Professor Takes Students Concern To Heart, Proves Them Wrong

Have you convinced yourself that eating healthy is out of reach because it costs too much money?

This is the common complaint I was hearing over and over again from students in my science of nutrition course, so I decided to take their concerns to heart and prove that not only can you feed a family of four healthy foods on a budget, you can do it for less money than it takes to go through the drive-through at the fast food restaurant.

Here is how…

Like you, college students lead busy lives. Many juggle full-time work and family with their college classes. Most of them know they are eating unhealthy foods, but the thought of changing to a healthy diet seems like a road filled with obstacles, cost being at the top of that list.

I knew if I was going to make any progress toward convincing them that eating healthy was worthwhile that I would need to develop an eating plan that was not only easy to follow, but also saved them money.

I got input from my students concerning what they needed to see in order for me to prove to them that my theory was correct.

Here are the rules we agreed to:

1. The meals had to be kid-friendly. No trying to convince a 6-year-old that kale is yummy.

2. Prep time had to be quick. No time for complicated recipes or hard to find ingredients.

3. The meals had to include plenty of fruits, vegetables, beans and whole grains.

4. Total cost for the entire day of eating health had to be less than $20. This was based on the fact that each family member could get 5 items from the dollar menu (1 item for breakfast; 2 items for lunch and dinner) for that much money.

5. Buying in bulk and using generic brands was allowed.

Here are the results – WOW!

The healthy eating plan blew the socks off of the fast food plan.

The healthy eating plan for the entire family of four came in at an impressive $14.76, leaving the students with an extra $5.24 in their pockets at the end of the day!

Total cost for each member of the family to eat healthy for one day = $3.69

Total cost for each family member to eat off the dollar menu for one day = $5.00

Total cost for family of four to eat healthy for one day = $14.76

Total cost for family of four to eat off the dollar menu for one day = $20.00

Not only did eating healthy save money, students could also feel good about serving these foods to their families. And, honestly, are five dollar-menu items in a 24-hour period really satisfying for anyone?

Here is the plan:

BREAKFAST: Quick and Easy Oatmeal made in the microwave using quick oats. The recipe includes heart-healthy cinnamon, and vitamin packed banana and raisins.

Cost per person = 79¢

Total cost for family of 4 = $3.16

LUNCH: Mexican Bean Enchiladas made with corn tortillas. The recipe includes cancer-fighting vegetables, beans and spices.

Cost per person = $1.41

Total cost for family of 4 = $5.62

DINNER: Dad’s Easy Chili made with four kinds of beans. The recipe gets its kick from chili powder, jalapenos and Tabasco that you can adjust to meet your family’s taste.

Cost per person = 75¢

Total cost for family of 4 = $3.00

DESSERT: Apple and Peach Delight prepared in 5 minutes. This recipe has an aroma that fills the house as it bakes in the oven.

Cost per person = 74¢

Total cost for family of 4 = $2.97



Healthy Eating For Healthy Aging

Food is the fuel of your body, just like cars and other types of vehicles need gasoline in order to work, or household items need electricity to do the same. Fine, but now comes the question: what kind of fuel and how much? Unlike the car, which saves you gas when you fill the tank and do not speed, your body just needs the necessary amount of food to work properly. Too much is not  healthy  and too little, the same. Balance is always the right answer.

Here are some ideas on what kinds of food, or fuel, to look for. Think, for example, about liver. You know it is loaded with iron, which is good and necessary for your blood, but the excess of it is certainly not. Fruits and vegetables are at the top of the list of recommendations of nutritionists, yet the excess of fruits will turn into sugar and maybe that is not what you need either.

How many times have you been told that you are what you eat? Junk food, for example, which you may go after as the fastest way to have something in your stomach when on a busy schedule, is considered very harmful to your health but, are you paying attention to this?

Do you suffer from high cholesterol? Do you know that the origins of this are various, but that the ingestion of the “bad foods” is the primary culprit? High cholesterol, we all know, clogs our arteries, which in turn, may provoke strokes or heart attacks, but when you are eating those foods that you like so much, even if you know they are dangerous, do you remember this? I am sure not. You probably do if you have already suffered one of the above, or if not you, maybe someone close to you. You have witnessed their suffering and thought perhaps it could have been prevented had they taken care of the way they eat, to start with.

Everyone knows exercise has to be a part of our daily routine also and that is not a matter of “when I have the time”. It is a matter of a daily, or at least, three times a week routine.

Remember to try, and be aware of the four food groups when planning your daily diet and also make sure you eat just the necessary amount of each and exercise in order to burn the unwanted calories. If you have doubts as to how to do this, your doctor or nutritionist are always the best guides to help you learn how to count those calories, choose the proper foods and weigh them, and also distribute the four groups the proper way.

Besides all this, there are always the support groups that will become your best friends if you need them in the process. Many are extremely successful, and all you need to do is look them up wherever you live. They will help you with your confidence and your routine in order for you to achieve your goals.

How much do you love yourself? Is it enough to want to get to your old age in good health? Well then, it depends on you and only you to take control of what you are doing now to get there the way you want. Do not blame the circumstances, the job, the spouse, the stress, the children, the finances, etc. Blame only yourself if you are not taking care of your health starting today!



How to Sleep Better: Studies on Eating Healthy Fats

The link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.

In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author writes that all hormones are made from cholesterol. This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.

Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health, as these provide the basic building blocks for cholesterol production and hormones. The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil.

Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information says: “If you’re confused about cholesterol, it’s not your fault. Cholesterol has been a highly publicized scapegoat for causing heart disease for decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result.”

For good heart health, Dr. Mercola says to: “Replace harmful vegetable oils and synthetic hydrogenated fats such as margarine with healthy fats, including olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only – use coconut oil for cooking and baking).”

Dr. Natasha Campbell-McBride, M.D., says: “Hormones accomplish a myriad of functions in the body, from regulation of our metabolism, to energy production, mineral assimilation, brain, muscle, and bone formation, to behavior, emotion and reproduction… People whose bodies are unable to produce enough cholesterol do need to have plenty of foods rich in cholesterol in order to provide their organs with this essential-to-life substance.”

Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods. Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.

In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality. They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily. No significant changes in sleep were observed for the placebo group.

Regarding the use of minerals for better sleep, one study called “The Nutritional Relationships of Magnesium”, notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep. The classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

A balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results, in a two to one ratio with twice as much calcium as magnesium. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.

In summary, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.



Healthy Eating Habits For a Woman

There is no point denying that eating  healthy  and nutritious  food  leads to a complete well being of a woman. Also taking proper and balanced diet is one of the best ways to take care of yourself and to take care of them who depends on you. What you eat reflects through the skin and makes a big difference in the way a woman look and feel. Moreover, a  healthy  diet gives energy to get through a busy day, helps a woman to maintain her weight, supports mood, and makes a woman to look her best.

Consuming nutritious food on a regular basis will be a huge support as you pass through different stages of your life. Nutritious eating habits can help reduce PMS, combat stress, boost fertility, make pregnancy easier, and also eases the symptoms of menopause in women. Whatever the age is, committing to a  healthy  and nutritious diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Top diet and nutrition tips for women

Try to consume calcium rich food: It is essential for women to get plenty of calcium to support their bone health, as women are at a greater risk than men of developing osteoporosis. Diary products, cheese, curd, milk etc are high in calcium, their animal fat and protein can accelerate bone loss. So, it is always advisable to go for veggies, as plant-based sources of calcium like broccoli, kale, beans, brussels sprouts, and collard greens are rich in calcium content.

Don’t eat too much protein: Though protein is an essential part of any  healthy  diet, but eating too much animal-based protein can particularly be dangerous for women. As eating lots of protein causes calcium loss and over the time, this could lead to a decrease in bone density and osteoporosis.

Make sure you intake enough iron: Many women don’t take required amount of iron in their diet. On top of that, women lose a lot of calcium during menstruation. So, it is always advisable to boost your intake by eating iron-rich foods such as dark poultry, lentils, lean red meat, spinach, almonds, and iron-fortified cereals.

Focus on whole, plant-based foods: Always prefer to go for fruits and green leafy vegetables, fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to go for minimally-processed or locally-grown foods whenever possible and try making these foods the mainstay of your diet.

Try to reduce the intake of alcohol and caffeine: Women who are in a habit of having more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. So, its better to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Focus on complex carbohydrates: Complex carbohydrates like brown rice, baked potatoes, whole-wheat pasta, whole grain breads, oatmeal, and bananas boost your feel-good serotonin levels without a crash. Complex carbohydrates provides you with plenty of fiber and that is why you feel full much longer.



Time to Think About What We Eat – 10 Foods Which Are a Definite No-No for Everyone

Certainly, you are what you eat. Your foremost step towards a healthy lifestyle is to realize that most NOT to eat foods are often tasty, but killers. While grain products, caffeine and alcoholic beverages are well known unhealthy foods with great taste, the list does not end there. There are many unhealthy foods that you must be avoiding, but for now here, we would like to highlight 10 food products to be avoided by everyone.

Keep reading!

1. Artificial sweetener- the bitter sweet substitute

The artificial sweeteners and other sugar substitutes termed sugar-free may indeed help you cut down calories, but definitely are not magic bullets. While they work well for weight management, they are venomous to your health. Ironically, these zero calories products, for your waistline are as bad as the high calorie- sugar. A recent research conducted at the University of Texas, where two mice were fed with artificial sweetener and free-diet respectively, proves to be an evident justification to this statement. It was found that the mice fed with artificial sweetener had higher blood sugar level than the one left on free-diet. One of the major side effects found by excessive use of artificial sweeteners is a fluid loss in the human body.

So, it’s time now that you to give this unhealthy product a thumbs down and switch to a natural and organic sugar substitute- honey.

2. Margarine- better than butter, but not best

Margarine is prepared using vegetable oil, and for this reason it has been considered a healthy substitute for butter. The myth buster here is, that though margarine has comparably less cholesterol and saturated fat than butter, the high salt content and trans fat in margarine causes severe clogging of arteries in the human body. The saturated fat present in margarine increases blood cholesterol level, eventually leading us to heart diseases- dietary experts say. If you are looking for a softer and healthier spread, taking reference from nutritionists, we suggest you to go for sources that contain monounsaturated fat (olive oil is the best bet).

3. Frosting-the icing not so cool

We know that it’s difficult to resist that tempting icing on cakes and cookies, but for your good health, you got to bid farewell to that fancy frosting. Researches say that frosting is the only item in the grocery stores today that has huge amount of trans fats, and trans fat, is an enemy of your body shape. Moreover, trans fat reduces good cholesterol and increases bad cholesterol, giving way to rapid development of belly fat and heart diseases. So, when you see that delicious cake coming to you at the party, force yourself to say-please, no frosting!

4. Processed baked food- easy for plate, uneasy for stomach

Those pre-packaged yummy baked food products undeniably give you effortless food on plate, but what to your stomach? As these food products are created aiming longer shelf life, they contain high sugar content and preservatives to keep them eatable for quite a time. Their unhealthy ingredients cause skin inflammation, increase calories in your body and also build unwanted fat around your glands. Also, they are not easy to digest. Instead of picking this unwholesome wrapped stuff, kill your snack desires by grabbing some fresh fruit.

5. Food Dyes- a rainbow of risks

Food colors or dyes might make food tempting and presentably good, but they are a major reason for the increasing cases of food poisoning in children today. The severity of food dyes have been so vast that many health advocates tried to band food dyes because of their adverse effects on human and animals, both. It was found that certain food dyes contain synthetic chemicals and contaminants that cause cancer. Take those toxic food color bottles off your kitchen shelve now and make use of leftover fruits and vegetables to add in that good look to your food.

6. Starch Food- friend to energy, foe to health

While there are still debates going on whether to eat all starchy food or not, experts say that health is best when one refrains from starchy foods like pasta, rice, bread, French fries, cakes and cookies, etc. All these foods, though seem good for extracting nutrients, they are high in starch. Scientifically, some starches metabolize quicker than sugar, causing rapid increase in the blood sugar. Studies have proved that starchy foods also contain a chemical called acrylamide, which, when inhaled in large amounts leads to severe brain and sensory diseases. Now that you know you have been eating a lot unhealthy stuff all the while, scratch of that starchy food product from your dinner menu and switch to a no-starch diet today.

7. Soda- a bottle of sugary acid

Do you know that when you drink Soda, you drink nothing but a can of water with about 10 packets of sugar in it?! Besides having high sugar content, this not so healthy drink also contains carbonic acid- a very corrosive ingredient, just enough to damage your health. Also, caffeine in soda reduces calcium from bones, which eventually weakens your bones and in severe cases, it leads to dysfunction of the bones as well. The good old fashioned H2O is always the best way to quench your thirst, but if desire something flavorful, squeeze in some citrus fruits for a relishing and relaxing taste.

8. Soya Sauce- poisons slowly and secretly

Soy sauce- a hidden ingredient which has known to cause more disasters to health than any other sauces. Though soya contains less calories and has certain good vitamins, the high sodium content in soya is the sole reason it must be taken off your ingredient list. Nutrition experts say that most cases of skin inflammation, bloating and hypertension in the human body are a consequence of eating products containing soya sauce. Replace soya sauce with a healthier option- the maple syrup; and believe us, you won’t know the difference in taste!

9. Dairy Products- all that’s white, is not always right

Over the years you may have been taught that dairy products are good for your health but, let us correct you here. Dairy products are good for energy, but certainly not for health. After extensive researches and surveys, US dietary experts have come to conclusion that dairy products build saturated fats in human body. These saturated fats not only cause problems like obesity and indigestion, but also are a huge risk to your heart. Instead of choosing whole dairy products keep yourself healthy, switch to skim or low-fat dairy products.

10. Theatre Popcorn- the calorie bombs

The interval of that movie is not for you to go and gobble up calories, so why those calorie bombs– popcorn?! It has been found that theatre popcorn is prepared using coconut oil, which consists about 90% of saturated fat. Ironically, even when you eat a medium sized theatre popcorn tub, you consume calories equivalent to three fast-food burgers and going worse, a saturated fat equivalent to a full stick of butter. Thus, make your movie breaks healthier by ordering some healthy snack or an energy drink to keep you relished all through.