Apple Benfits

By Madhu Reddy 

Apples are precious fruits, and belongs to Rosaceae family. The skin of the apple is thin but solid, and the inner flesh is thick and juicy. The inner code holds seeds, and that is harmful to health. Apples contain nutrients such as Anthocyanin and Tannins. Many of them say that an apple a day keeps the doctor away. Apples are free from cholesterol, and sodium. It contains antioxidants, vitamin C, vitamin B, and vitamin. Apples are also known to be Nutritional Power House.

#1 Nutritious
Apples are rich in nutrition, and it consists of polyphenols. They are the good source of fiber and vitamin C which can have numerous health benefits. they are the good source of dietary fiber, and it provides 12% of the daily fiber. Apples are filled with Phytonutrients and Flavonoids like Quercetin, Epicatechin, Phloridzin, and other polyphenolic compounds.

#2 Apples are Good for Weight Loss
According to the researchers, apples are more filling because of less energy-dense, and still, they deliver fiber. The fiber content fills the stomach with fewer calories. Recently, a study was conducted in a competition. Few participants ate apple slices before a meal. They felt full compared to other participants who ate normal food.

#3 Prevent Heart Disease
Apples contain fiber that helps to reduce blood cholesterol levels in the body. They reduce the risk of heart strokes and also other heart ailments. They may also contain polyphenols which have antioxidant effects and concentrated in the peel. Polyphenols is a flavonoid and called as Epicatechin. It helps to reduce blood pressure in the body. The antioxidant property of apples reduces the oxidation of fats that are known to be lipid peroxidation.

#4 Prevent Cancer Disease
Apples had anti-cancer abilities that protect the body from cancer cells. Several compounds are enclosed in apple peels called Triterpenoids that destroys the growth of cancer cells in human body.

#5 Avoid Alzheimer's
Drinking apple juice could help us to avoid Alzheimer's away and can reduce the risk of Alzheimer's and fights back against the decaying of the brain. Apple juice contains flavonoids helps to repair the damaged cells.

#6 Reduce the Risk of Diabetes
Eating apples reduce the risk of Type 2-Diabetes. Apples are loaded with soluble fibers to blunting blood sugar swings. Apples contain pectin which helps in controlling the blood sugar levels in the body. Polyphenols in apples prevents tissue damage to beta cells in the pancreas. The beta cells produce insulin in the body, and this leads to Type 2- Diabetes.

#7 Good for Bone Health
Apples are linked to higher bone density. The compounds like antioxidant and anti-inflammatory that are present in apples which promotes the bone density and strength and also preserve bone mass as you age.

Conclusion
Apples are good for health. By eating them reduces the risk of several diseases. So, what are you waiting for? Grab an apple and start increasing your level of health with one bite at a time.

Manapantalu

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The Potential Hidden Danger in Your Cereal

By Sue Rose              

We all know iron is something we need to stay healthy and prevent anemia. But did you know that too much dietary iron can hurt your health? When choosing a cereal, most people grab what tastes good. If they are health conscious, fiber rich cereals might be chosen. Or, a cereal low in sugar and calories might be selected. But, savvy health conscious consumers should also be thinking about iron in cereal.

One of the main problems with iron fortification is that the cereal is fortified for the part of the population that needs the most iron. That part of the population is women of childbearing age. So, listen up adult males and older women: you, in particular, need to be mindful of the iron content of your favorite breakfast cereal.

Check the Nutrition Fact Label for iron

When looking at a Nutrition Fact Label, note the percentage of DV iron. Looking at the above label, if a young female of child-bearing age has a 3/4 cup serving of Wheat Chex, she will be consuming 80% of her iron requirements (or about 14 mg of iron). However, if an adult male or older woman eats 3/4 cup of the above cereal, he/she will be consuming almost double the iron recommendation of 8 mg of iron. The fact that so much of our food supply is fortified with iron increases the risk of getting too much.

Problems resulting from too much iron

Constipation. Aside from being unpleasant, this is not healthy for your body. Any toxins or food pathogens present in your food will linger in your gastrointestinal tract. And, this will potentially threaten your overall health. There is also scientific evidence that constipation can be a risk factor for colorectal cancer.

Possible accelerated aging. Researchers recently pointed this out in worms, and will likely try to evaluate if this applies to aging in humans. In the interim, we already know that iron causes oxidative stress. Oxidative stress in humans is thought to be involved in the development of diseases such as cancer and heart disease.

Iron overload concerns. Healthy people make a hormone, hepcidin, which swings into action to prevent too much iron from being absorbed. However, in a now common genetic condition called iron overload (or technically Hemochromatosis), the body is unable to put the brakes on iron absorption and iron begins to build up in the tissues. Early symptoms are varied and include fatigue, abdominal pain, and increased infections. Later symptoms include liver failure and heart failure, bone damage, and diabetes.

For those who have yet to be diagnosed with iron overload, choosing a cereal with generous iron is particularly problematic. Healthy males and older women should read the cereal Nutrition Fact Label to make the best choice for iron intake. Chances are your cereal has too much, so buyer beware.

Sue Rose is an IL licensed dietitian/nutritionist providing counseling to both corporations and individuals. She invites you to visit her blog for intelligent and relevant diet and lifestyle strategies to enhance your life and well-being.

https://mydietmatters.com

https://mydietmatters.com/blog

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What's Causing Your Energy Drain?

By Jessica Setnick             

This is such a busy time of year, isn't it?  Whether it's school or after-school commitments, social or philanthropic organizations that start meeting again after the summer, end of the year plans at work, or all of the above, fall activities are demanding!  If you're like me, you know you plan too much, but you still want to be efficient, accomplish everything, and do it well.  There is no time in the schedule for running out of energy or getting sick, and "Collapse From Exhaustion" is not on the TO DO list.  But your body will stop you if you don't stop it first.  How will you know if you are running on empty?  The number one warning sign is fatigue. 

Abnormal fatigue can be a sign from your body that you are overworking, overthinking, underresting, or undereating.  (I don't know if all those are words, but they should be.)  A variety of illnesses and medical conditions can cause fatigue, including hormone disorders, depression, and pregnancy, so if you notice a dramatic or persistent change in your energy level, it's wise to consult your physician.  The good news is that if it's your hectic agenda that's leaving you drained, you can give yourself the best chance of staying well by looking at a few key areas - sleep, nutrition, hydration, and relaxation. 

As with many beneficial life habits, these four staples of health do not have catchy slogans or expensive promotional campaigns.  Bottled water brands and sleep number beds are starting to change that, but they're based on the premise that you need a very extravagant bed or water purification system, rather than the idea that you need sleep and water to be healthy.  (Common sense, you say?  How long has it been since you got eight hours of sleep and drank two liters of water in the same day?)  Most nutrition-related marketing promotes one food or food group over another, rather than the guiding principle that you faithful readers know by now: eating frequent, small amounts of a variety of foods. 

On the other hand, I'm sure you've seen and heard multiple advertisements for energy bars, energy drinks, and energy boosting supplements, promising more energy if you eat or drink the magical concoction of chemicals.  Remember what you learned in Nutrition 101: Your body can only make energy from three things: carbohydrates, proteins, and fats.  ONLY.  Other nutrients help your body USE energy, including iron and B vitamins, but nothing you get in a pill can actually give you more energy than eating actual food.  Caffeine, ginseng, guarana, ma huang, ephedra, and xenedrine are all stimulants that make your heart beat faster, so your brain gets more oxygen, so you FEEL like you have more energy...but it's a trap.  When the effects wear off, you will be more tired than you were before.  If you use the chemicals again, you perpetuate the cycle, or in other words, you're hooked!

Quick Tip: Real energy means calories.  If a product contains 0 calories, it's a fake. 

The good news (yes, there's more!) is that although no supplement can make up for poor habits, changing habits can eliminate the need for these potentially harmful chemicals in your body.  Easier said than done, I agree.  But start in one area, and experiment with a small change.  If you see results, you will have proved to yourself that the change is worth it!  In the coming weeks, we'll look at each of the key areas, sleep, nutrition, hydration, and relaxation, with the goal of maintaining exceptional energy throughout your day.

If you need an energy makeover, why not keep an energy log?  On 2 weekdays and 2 weekend days write down the following: What time it is each time you eat (you don't have to write down WHAT you eat); what time it is when you go to sleep and when you wake up; what beverages you drink throughout the day; any relaxing activities you did that day; and a description of your energy (highs or lows) throughout the day.  In two weeks we'll meet back and see what your results mean and where to improve!  To be continued...

Jessica Setnick is a registered dietitian in Dallas, Texas who travels the world spreading nutrition wisdom. As an accomplished speaker and writer, Jessica’s passion is promoting a positive relationship with food and eating as a key component of a healthy and happy life. Find out more or contact Jessica to speak at your event by visiting her website at www.understandingnutrition.com.
© 2004 Permission is granted to reprint this article in print or on your web site so long as the paragraph above is included and contact information is provided to www.understandingnutrition.com.

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Reading Therapy (Bibliotherapy) for Anxiety

By Dr. R.E. Freedman                             

When one falls into the loop of anxiety, they often need something to interrupt this cycle of worry. The mind stubbornly goes inward, accompanied by negative, fearful thoughts. Changing behaviors works well with this type of habit but it's been discovered that reading books is a simple and effective way to also interrupt this negative cycle of thinking.

Reading books gives the mind a chance to shift into an entirely different mode of behavior. It focuses on the story, rather than the self. This gives the mind a welcomed break from negative thought, which also affects the body. Fearful thinking releases stress hormones such as adrenaline and cortisol, creating anxiety symptoms. By changing one's focus, less fearful thought and less stress chemical release. The mind and body have a chance to settle down and recuperate.

Studies have shown that WW1 soldiers were given bibiliotherapy as a source of rehabilitation from emotional trauma during WW 1. Through the years many have used this method with positive results. Health care workers have witnessed a definite improvement in anxiety related conditions by those who followed a course of this reading therapy.

Books that tell stories are most helpful rather than medical books which only fuel the fear of unwanted symptoms. Therefore, novels are recommended, with tales that draw one in and keep the mind occupied in a way far from inward thinking.

The results of bibliotherapy are instantly noticeable and help fuel a rapid recovery:

-The mind and body experience a well-earned rest from worry and the intrusive cycle of anxious thought. It's impossible to lose oneself in a story and worry simultaneously, and so reading immediately offers peace of mind.

- Blood Pressure is lowered because reading is similar to meditation. It calms and relaxes and even soothes a sensitized mind.

- Reading puts you on a mini vacation, away from the chaos that may surround you. All this can be achieved without leaving the comfort of your home or office.

- Reading allows you a break to quiet the mind and give it a chance to rewire. Problems are more easily solved with a rested mind.

- Reading, like meditation, grounds you and removes you from the hustle bustle of everyday life.

Using bibliotherapy is simple and very rewarding. It allows the mind and body to refresh and the rewards are unlimited. You'll find yourself looking forward to that book waiting for you on your night table. The physical and emotional relief it brings can be dramatic and consistent. It's something you can count on for maintaining a quiet and stress-free mind and body. This is your true source or relief from the stresses of everyday life, with a natural recovery method from the intrusive symptoms of anxiety.

Anxiety Busters https://www.anxietybusters.com Office Phone: 215-635-4700 info@anxietybusters.com Natural Approach, Permanent Recovery GO NATURAL

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Some Food Pairings That You Need To Avoid

By Aakanksha Vatsal                  

Can Fruits be eaten with or after a meal? which proteins can be combined with starchy foods? DO some food decrease your digestive rate? Are there some food combinations to avoid?

These are a few questions that I will attempt to address in this article. I have also described the reasons why a few food combinations are beneficial and why some of them must be strictly avoided.

Before understanding the rules regarding the best and worst food combinations, let us define every food category:

• Starchy foods: Pasta, bread, cereals, grains, potatoes/ sweet potatoes, winter squashes or pumpkin
• Non-Starchy foods: Asparagus, cabbage, cauliflower, cucumber, onions, brussels sprouts, artichokes, broccoli, celery, eggplant, mushrooms, leafy greens, peppers or zucchini
• Proteins: Chicken, beef, eggs, fish, seeds, nuts, beans, legumes or soy products like tofu.
• Fruits: Includes all the acidic, less acidic, sweet fruits and melons

Lets look a few food pairings or combinations that have to be avoided:

1. Latte and a croissant:

This breakfast combination consists of processed foods like croissant, which lacks fibre. This combination spikes the blood insulin levels and can lead to a serious sugar crash. It further decreases the energy production in the cells and allows the liver to store the excess calories as fat instead of using them as fuel.

As an alternative, it is better to include a whole-grain English muffin and a Black coffee in your breakfast. This combination is rich in fibre and low in fats. The caffeine in the black coffee will help the cells burn fat faster, while the whole grain muffin will cause a slow release of energy.

2. Fruits with a meal:

Fruits are a rich source of sugar and can break down at a faster rate compared to a heavy meal, which consists of meat, vegetables, starch etc. This leads to a fermentation reaction in your stomach and causes many digestive issues.

Similarly, combining some fruits with dairy can lead to bloating. Avoid eating citrus fruits with milk, however, you can eat dates and milk. Fruits must be consumed individually, and not with any other foods. The best time to eat fruits is in the mornings, on an empty stomach, with a glass of water, as it helps in detoxifying your system. You can also indulge in a fruit as an afternoon snack rather than reaching for those chips!

3. Dairy products with meat, fruits or vegetables.

Milk needs to be consumed alone. You can use a few spices like cinnamon and cardamom to enhance the flavor of milk. Avoid using milk with sour foods. The acidic nature of these fruits curdles the milk in the stomach and can lead to many digestive problems. You can eat dates and milk.

Dairy products like cheese and yoghurt with fish, eggs, beans, meat etc., must not be combined together.

On the other hand, clarified butter or ghee can be used for cooking vegetables as it displays similar properties as cooking oil.

4. Beans with dairy, eggs, fish, meat or fruit.

Though beans are very beneficial and product vital micronutrients like Iron and magnesium, they contain a high quantity of soluble fibre, which can lead to flatulence. Combining this food product with meat, eggs or dairy can become very difficult to digest and can lead to bloating.

Instead pair beans with nuts, other beans, vegetables or lentils. These need to be cooked well to aid in digestion.

5. Melons with other foods:

Melons must always be consumed on their own or not consumed at all. They MUST NOT be combined with dairy, grains, fried foods, eggs or starchy foods.

Hence, in summary, some of the food combination rules are as follows:

1. Foods that CAN be combined:

• Starchy foods can be combined with the non-starchy items

2. Foods combinations that MUST be avoided:

• Starchy foods and proteins

• One form of protein with a different form

3. Some foods that NEED TO BE EATEN ALONE

• Melons

• Dairy

These rules are based on the fact that all different categories of foods are digested at different rates and generate different by-products. For instance, the starchy and non-starchy foods can be combined together since they can be digested at the same pH level; while starches and proteins are digested at different pH levels.

Also, some foods like fruits are digested faster than proteins, and hence need to be eaten separately. If combined, it can overload the digestive system and decrease its efficiency.

Let's look at one example of an ideal food combination:

1. Breakfast: You can include a fruit bowl with bananas, berries or grapefruit
2. Mid-morning snack: A whole-grain toast with avocado, or scrambled eggs or veggies. (DO not add cheese since 2 proteins must be avoided and also dairy is eaten separately). You can have a cup of black coffee.
3. Lunch: A tofu or chicken salad with veggies like lettuce, peppers etc. You can also use a vinaigrette or olive oil dressing on the salad.
4. Afternoon/Evening Snack: You can include a fruit like apple or pear. It should be 2-3 h before your dinner
5. Dinner: Brown rice with any one protein of your choice.

These food combinations are based on the ancient Ayurvedic theories regarding which foods work best. Though, not all the rules can be practically followed, you can always try your best to incorporate a few of these rules in your daily lives. Remember to include a large variety of foods in your diets to derive the maximal amount of nutrients.

Please check my video about 5 food Pairings to avoid https://youtu.be/jD6GkBFGViU

Subscribe to my YouTube channel if you are interested in more of such content https://www.youtube.com/channel/UCj7mbqx8UfhuHpJc0mpDvaw/

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How Many Carbs Per Day Should I Eat?

By James Schofield 

It is becoming common knowledge that it's wise to limit the amount of carbohydrates we eat. However, it is difficult to determine what are bad versus good carbs and how many carbs per day should we consume. This article will give significant information about dietary carbohydrates and how to know how many carbs we can have in our diet.

With books such as The Keto Diet, Grain Brain, The Paleolithic Diet, The Mediterranean Diet and The South Beach Diet it is becoming apparent that a diet high in carbohydrates can be deleterious to our health. The old "food pyramid" that was used as a dietary suggestion consisting of very little fat, a bit more protein, and lots of carbs has been shown to have a paucity of scientific evidence and poor anecdotal evidence to convince anyone that it had much validity. In fact, many healthcare practitioners believe that it is the major reason why we have such poor health in the United States. Lifestyle pathologies such as obesity, diabetes, heart disease, dementia and others can be directly linked to high dietary carbohydrates.

Newer guidelines have established standards that warn not to consume high amounts of "starchy" carbohydrates like cereal, bread, pasta and grains. These are the foods that can ruin health. Of all the grains, wheat is the most harmful. It contains high amounts of a protein called gluten. For many of us, gluten is an allergen that is categorized as causing food sensitivities. Gluten sensitivities or gluten allergies are very common in the American population. It is not surprising that we find a myriad of gluten-free food-types on the shelves of most of our grocery stores.

If one wants to utilize a safer grain, oats and rice would be the best recommendation. Rice and oats have little to no gluten. However, they are still problematic because they are starchy carbohydrates.

It should be said that vegetables and fruit are also considered carbohydrates. But they can be eliminated from this discussion of limiting carbohydrates. Fruit and veggies are a completely different type of carbohydrate than grain carbohydrates. Even so it would be best to consume a limited amount of fruit as some contain high amounts of carbohydrate called fructose. It is suggested that a person eat 3 portions of vegetables for every 1 one portion of fruit consumed.

How many starchy carbs should one consume a day? Many experts suggest approximately 100-200 grams/day. This amount is certainly reasonable, attainable and provides enough appetite satisfaction to work for most people.

What sometimes is difficult is to be able to measure or count the grams of carbohydrates in various foods. However, food labels on the packaging of our foodstuffs provides the knowledge required to determine how much we should consume. There are two features on a food label to look for. The first is the serving size. The second is the total carbohydrates. As an example, let's say you wanted to eat a food bar. Assume that the label said a food bar was one serving and the total carbohydrate listing was 20 grams. You would know that by eating one food bar of this type 20 grams of starchy carbohydrates would have been consumed. Another example might entail eating oatmeal. Let's say the food label notes that one serving is 1/2 cup and that one serving yields 100 grams of total carbohydrates. We would now know exactly the amount of carbs eaten. If one were to reduce the serving size to 1/4 cup 50 grams of total carbohydrates would be ingested.

By using food labels, it is very easy to determine the amount of carbohydrates/day a person takes in.

If a food label is not available it is very easy to go on to the Internet and to simply provide the browser the information of the type of carbohydrate, the serving size and asking for the amount of total carbs numerated. By using this method, it is quite simple and easy to determine the amount of carbohydrates we consume per day.

Again, 100-200 grams per day of starchy carbohydrates is a good goal to shoot for. Many of us who initially utilized this approach found that within a year we reached a desirable weight, eliminated chronic pains, had increased energy and better sleep.

This diet does not have to be excessively stringent. Most people who do not have serious metabolic diseases could certainly afford to have a "cheat day" or two each week when they could exceed the 100-200 grams of starchy carbohydrates and have some sweets.

Limiting the amount of starchy carbs, consuming reasonable amounts of protein and healthy fats and supplying our diets with plenty of organic vegetables will allow most people to obtain healthful diet. Many healthcare practitioners, dietitians and nutritionists believe that this type of diet would allow the majority of the American population to reduce lifestyle health pathologies to a point of essential national insignificance.

Dr. James Schofield is a healthy living enthusiast. To see more topics about healthy living click here. Please visit James Schofield DC's website here http://northhillspachiropractor.com.

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Is DASH Eating Right for You?

By Bonnie R Giller             

The DASH Eating Plan was created to help individuals lower or manage their blood pressure without the use of pharmaceuticals. This eating style has also been shown to help lower blood cholesterol levels, decrease inflammation, and improve insulin sensitivity. Over time, these dietary changes can help to lower one's risk of developing stroke or heart disease.

DASH stands for Dietary Approaches to Stop Hypertension. The eating plan emphasizes nutritious foods such as fruits, vegetables, low-fat/non-fat dairy products, nuts, seeds, and legumes, and less lean meats, poultry, and fish. DASH is effective because it provides good amounts of essential nutrients such as potassium, calcium, and magnesium - nutrients that have an impact on blood pressure.

Note there are additional lifestyle changes you can make to lower your blood pressure and improve heart health. Some of the changes include not smoking, moderate alcohol intake, and regular exercise.

A 2017 research article published in the Journal of the American College of Cardiology compared a low-sodium diet versus a high-sodium diet and its effects on baseline blood pressure. The researchers took 412 adults with pre- or Stage 1 hypertension and instructed them to consume either a control diet or the DASH diet. At the end of the study, there were significant decreases in systolic blood pressure for participants following a low-sodium DASH eating plan. In other words, the less sodium a person consumed, the better their blood pressure level.

The foods recommended as part of the DASH eating plan are naturally low in sodium which is why it can be so effective at lowering blood pressure. The research article mentioned above is one of many demonstrating the benefits of this way of eating.

With a little bit of creativity, you can make plenty of satisfyingly delicious meals abundant with fiber, vitamins, minerals, protein, and heart-healthy fats on the DASH diet. Making small, gradual changes can help build a strong foundation of healthy living.

If you aren't sure where to begin, here are 4 tips for getting started:

1. Try new recipes - The internet is a great place to get inspired and find some yummy new recipes to try. With time and experimentation you'll surely find many recipes you love.

2. Eat your fruits and veggies - The plant kingdom of foods is brimming with color, flavor, and enjoyment. You can find creative ways to use fruits and veggies in your meals. Try making smoothies, soups, stew, veggie burgers, and more!

3. Meal planning and meal prep - It helps to sit down at the start of the week and figure out what you would like to eat. Making this practice a habit can help to keep you organized and save time (which is useful if you have a hectic life!). Preparing meals ahead of time by a few days or even the night before is another way to help support you in this new journey.

4. Get moving - Exercise is important for your body to be healthy and can help to lower blood pressure. Find a physical activity you enjoy so you'll feel more motivated to stick with it. Exercising moderately for just 30 minutes each day can be beneficial.

Now that the knowledge is in your hands, you have the power to make a change in your life for optimal health. Move at a pace that works for you, practice self-love, and enjoy the experience. Keep an open mind as you try new foods and recipes; you never know what you'll discover!

Reference: Juraschek, S.P., Miller III, E.R., Weaver, C.M., Appel, L.J. (2017). Effects of sodium reduction and the DASH diet in relation to baseline blood pressure. Journal of the America College of Cardiology. Vol: 70, Issue: 23, pages 2841 - 2848. doi: https://doi.org/10.1016/j.jacc.2017.10.011.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook/

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