Sugar

(Photo from popsci.com)

Sugar! Are you closing your eyes and licking your lips right about now thinking of that sweet taste?

Well you are among the many that do. You maybe say that you have a "sweet tooth". 

Is it really a sweet tooth or an addiction to sugar? Maybe you say " but I don't eat a lot of sugar" The question is but are you? 

Some people say they don't eat chocolate bars, drink pop and perhaps don't order dessert after dinner, however they just might be eating processed foods, packaged foods, fast foods, energy/sports drinks, flavoured  yogurts, white breads & white pasta for example. These foods all contain sugar. So it could really seem that you don't consume much sugar but is the sugar consuming you and you just don't it? The answer could be yes. To find out how much sugar you are consuming try reading the labels on those favourite foods to see just how much you are consuming. You just may be SHOCKED!

FYI:

Did you know that sweet is the first taste humans prefer from birth?

Did you know that food labeled "Fat Free" are often loaded with sugar? The sugar ( plus other unhealthy ingredients ) is making up for the flavour lost from the fat. So are we really better off eating "Fat Free" products?

If you are finding yourself having sugar cravings the best foods to help decrease and or eliminate them are whole foods. Whole foods such as fruits, vegetables, whole grains, nuts, seeds & legumes. Yes I hear you saying "but fruits are high in sugar" or most anyways. This is very true, however this would be your very best choice for a sweet snack unlike a Twinkie as fruits are loaded with fiber, vitamins, minerals and healing properties. Where as for example a Twinkie is loaded with sugar & chemicals. This is what you would call an empty calorie. The Twinkie has no nutritional value. Therefore doesn't satisfy our taste buds or stomachs like fruits do. Believe it or not by eating more fruit you will start to change your taste buds into preferring this natural sweetness over the other unhealthy foods you were consuming to get your sugar fix.

( Photo from diet-blog.com )

Here's an article with this question: Is Fruit Good or Bad For Your Health? The Sweet Truth

Is Fruit Good or Bad For Your Health? The Sweet Truth

authoritynutrition.com › is-fruit-good-or...

Other helpful tips to help with sweet cravings is  try drinking more water, eat more leafy greens, consume fermented foods & drinks, eat smaller meals throughout the day & get at least 30 minutes a day of exercise. But some of you may also be asking "do we need to cut sugar out 100%?" No we need to choose the right healthy foods and control the amounts of non-healthy foods that are causing our sweet cravings. With everything in life there is balance. Here below are the US & CDN recommendations. 

How many sugar is acceptable?

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons)

According to the Canadian Sugar Institute. 

It is estimated that Canadians consume approximately 11% of their energy (calories) as added sugars, equivalent to about 53 g of added sugars per person per day. This is considered a moderate amount and well below the suggested maximum of 25% in the Dietary Reference Intakes that form the basis of Canada's dietary guidance.

Why we need to cut down on our sugar consumption.

The Consequences & potential out come of eating to much sugar are:

Addiction  

Weight gain

Insulin resistance

Diabetes 

Cognitive decline 

Nutritional deficiency +

Health Effects of Eating Too Much Sugar - Mercola

articles.mercola.com › sites › 2015/10/21

Most of us don't really know what HOW MUCH SUGAR looks like. We only hear & read the numbers. 

Here is a great website I found showing a visual of just how much sugar is in the foods we eat. A great eye opener. I think this example you will find is clearer then reading the numbers.

How Much Sugar in Condiments? - Sugar Stacks

www.sugarstacks.com › sauces

To finalize this blog, I'm ending on what became the beginning of the blog. I don't use You Tube much unless I come across videos from accounts I follow through social media. This one was linked to @Lakanto ( from Tremendousness Collective ) through Twitter that I just discovered today. It's A MUST WATCH. A clear visual, educating & descriptive video on how sugar effects the human body. 

Hope you give it a view. 

Educating is knowledge. We all deserve it to ourselves to be our own advocates for our good health & well being. After all if we don't who will? 

The Sugary Truth: Video

https://youtu.be/EFlnlGx0B5U 

The Cold Weather Elixir

Help prevent a cold or soothe the one you may have with a drink that contains antioxidants, immune boosting properties, ant-inflammatory properties, suppresses nausea & detoxification. 

So just what is in these ingredients that makes them a good choice.

Oranges are high in vitamin C which is an antioxidant. Antioxidants fight free radicals that love to damage our cells and can cause us to get sick.

Ginger helps with gastrointestinal relief.

It contains certain chemicals that help to influence the nervous system, stomach and intestines to reduce the nausea feeling.

Ginger clears the ‘microcirculatory channels’ of the body, including the clearing your sinuses that can flare up seasonally or during colder months. 

Matcha Green tea contains a specific set of organic compounds known as catechins. Among antioxidants, catechins are the most potent and beneficial. 

The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. 

Matcha is also a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.

Ingredients 

4 cups water

1 Orange squeezed

1 inch piece of ginger

1 tsp matcha tea powder

Method 

Add matcha with a little water to form a paste in a coffee press. One big enough to hold 4 cups of water. 

Peel and grate the ginger and add it to the press.

Squeeze the juice of one small orange. I used a seedless mandarin and add that to the press.

Poor hot water not boiling water into the press and let steep for approx 30 minutes. 

** boiling water destroys the matcha and gives it a bad taste** 

Put the lid on and press down. Serve warm or cold. 

Drinking this warm offers our not so feeling good selves a warm and comfortable feeling helping soothe

our throats and tummies. Plus it could promote a good sweat which is beneficial when not feeling well. That helps our bodies rid more toxins.

Drinking this cold will help quench our thirst as we need to drink plenty of fluids to stay hydrated. A nice option if you get tired drinking just water.

Health Benefits of Bromelain

Do you love pineapple as much as I do? Well did you know that pineapple's protein digesting enzyme called Bromelain has been used to treat many health problems? See this below article from Dr Axe on what this amazing fruit offers. Every time you take a bite, know you are eating for your good health. P.S this is why I love plantfoods, the health benefits are endless from what they all offer. What do they offer exacty you ask?  They offer phytonutrients. Keep reading to find out! 

In this article, you are going to learn the many uses and benefits of bromelain, but first, let’s talk about where this super enzyme comes from.

With its sharp leaves and thick skin, the pineapple is as intimidating as a porcupine, yet equally intoxicating because of its juicy, sweet golden flesh.

What most people don’t realize about this tasty fruit, however, is that it’s infinitely more useful to humans than just as a garnish for tropical drinks. It’s literally true medicine!

Pineapple is a South American native and a cherished part of Hawaiian folk medicine. Used widely as a natural remedy to treat everything from indigestion to allergies, it is brimming over with vitamin C, B1, potassium and manganese.

In addition to these phytonutrients, it appears that the secret to its almost supernatural healing power comes from a protein-digesting enzyme called bromelain. In fact, pineapple is one of the richest sources of bromelain in the world.

Bromelain Health Benefits

In the medical world, this fascinating compound has traditionally been used as a potent anti-inflammatory and anti-swelling agent. Additionally, recent studies have showed us that it stops lung metastasis in its tracks, which suggests that bromelain can be used to treat a wide variety of diseases.

Also, because it’s commonly used as a meat tenderizer, bromelain can also help soothe and relaxes tense, inflamed muscles and connective tissue. The widespread healing power of this enzyme is truly remarkable!

When I looked at the scientific literature, I found that bromelain has been used to treat a wide range of health problems including:

• ACL tears
• Allergies
• Arthritis and joint pain
• Asthma
• Autoimmune diseases
• Cancer
• Inflammatory Bowel Disease
• Sinus infections
• Sprained ankles
• Tendonitis

Of the 1,600 + articles evaluating the medicinal benefits of bromelain, I decided to narrow down this brief review to some of the more important topics because of their prevalence in our society and because of the sheer volume of research that supports its use.

1. Cancer

Not just an effective treatment against lung cancer, the journal Anticancer Drugspublished the results of a clinical trial this past February that evaluated how bromelain affects malignant peritoneal mesothelioma (MPM) – a rare cancer caused by asbestos exposure.

According to the study, it was uncovered that “The addition of bromelain increased the die off of cancer cells (cytotoxicity) significantly… Bromelain has the potential of being developed as a therapeutic agent in treating malignant cancer.”

To learn more about the Bromelain Cancer treatment, check out my article on the top 10 natural cancer therapies.

2. Digestive Disorders

Because it’s an enzyme that specifically digests proteins, bromelain has been found to help your body digest food and absorb nutrients more efficiently, as well as being extremely effective at healing issues in the gastrointestinal tract:

• Inflammatory Bowel Disease
• Ulcerative Colitis
• Dyspepsia
• Colon Cancer
• Constipation
• Crohn’s Disease

3. Faster Recovery from Surgery and Injury 

Just this past July, a study was published that evaluated bromelain’s ability to treat patients just had impacted 3rd molars extracted. Most patients who undergo this surgery experience significant post-operative pain and swelling. Unfortunately, antibiotics and painkillers are not only quite ineffective; they bring with them a slew of side effects.

Of the 80 people participating in the study, those who were prescribing bromelain reported “significantly lower” post-operation pain, swelling and even redness compared to the control group that were prescribed a generic pain killer.

Bromelain’s anti-inflammatory properties make it a great natural replacement to harmful medications like aspirin.

4. Allergies and Asthma

Last year, the journal Evidenced-Based Complementary and Alternative Medicinehighlighted the results of a study that investigated how bromelain affected mice with asthma. The study produced some interesting results. In addition to showing that bromelain reduces allergic sensitization, it was discovered that the development of allergic airway disease was also markedly decreased.

This is actually quite profound because it suggests that bromelain helps modulate the entire immune system. It was observed in the study that CD11c (+) dendritic cells and DC44 antigen-presenting cells were kept at bay, which proves that bromelain does more than mask the primary immune response that most people suffering from allergies experiences (stuffy/runny nose, itchy eyes and skin, etc.). It can bring actually prevent allergies by addressing the root cause – a hyperactive, over-sensitive immune system!

5. Sinus Infections (Rhinosinusitis)

To see whether or not a daily dose of bromelain (300 FIP units)(600 mg tablet) could help people suffering from chronic sinusitis (inflammation of the sinuses), University of Cologne, Germany researchers recently took 12 patients who had already had sinus surgery and treated them with bromelain for 3 months. They discovered the following bromelain benefits:

• Total symptom scores improved.
• Total rhinoscopy scores improved.
• Overall quality of life was enhanced.
• And no adverse affects were reported.

Because surgery can oftentimes be ineffective at treating sinusitis, this research brings a lot of hope to people suffering from irretraceable sinus problems!

6. Joint Pain

Due to its powerful anti-inflammatory and analgesic characteristics, bromelain is fantastic for acute or chronic joint pain. This past winter, the journal Alternative Therapies in Health and Medicine published a research trial that evaluated 42 osteoarthritis patients with degenerative spine or painful joint conditions.

Two 650 mg capsules of bromelain were given to the patients 2 – 3 times each day on an empty stomach (depending on whether they had acute or chronic pain) and it was discovered that pain decreased up to 60% for acute situations and more than 50% for chronic disorders!

Bromelain Supplements and Diet

There are 3 primary ways to incorporate bromelain in your natural health regimen:

1. Eating the fiber-rich core of a juicy, ripe pineapple is the best way to consume natural sources of bromelain. Keep in mind that the riper the fruit is, the softer the core will be. So, make sure you keep it out on your counter an extra day or two to make sure that you’re not gnawing on a tough stem! Note that the flesh of a pineapple is also good for you, but doesn’t have the high bromelain content like the core does.
   
2. Juicing the core of the pineapple or throwing it into a smoothie along with other vegetables like cucumber.  Drinking fresh pineapple juice has been shown to be a powerful remedy against inflammatory diseases. I recommend drinking 4 ounces a day to help prevent digestive issues and up to 8 ounces to treat illnesses like ulcerative colitis, inflammatory bowel disease or constipation.
3. Taking a natural bromelain supplement or proteolytic enzyme supplement with bromelain can also be quite effective if you’re targeting some specific inflammatory or chronic disease. If you are trying to improve digestion you will take it with meals but for all other health conditions you will take it on an empty stomach.

Bromelain Dosage and Uses

The most common prescribed dosage for Bromelain is 500mg daily.  However for various conditions, many physicians may recommend:

Arthritis – 400mg 1-2x daily

Allergies – 1000mg daily of Bromelain + Quercitin

Cancer – 2000mg+ daily of Bromelain with other proteolytic enzymes

Digestion – 500mg with meals

Surgery Recovery – 1000mg 3x daily between meals

Bromelain should be taken on an empty stomach, unless you are taking it to improve digestion.

Bromelain Side Effects

Because it helps prevent blood clots, be especially careful when consuming extra pineapple or a bromelain supplement if you’re taking blood thinners.

Make sure you get your platelet counts regularly checked by your natural healthcare provider and keep your iron levels up so that you don’t develop a blood thinning disorder.

How about you? Have you used pineapple or bromelain to treat a health condition? How did it work?

Heart Health

             

  Every where we turn right now we see heart shaped everything. Love is in the air. Valentine's Day is just around the corner. However I'm posting a different kind of love today. What this post is about is: as of today February 1, it's national Heart Month. This month brings forward the awareness of heart disease, the risk factors & information on how to prevent this disease. 

  Being that we have only one heart, it's in our best interest to take "GOOD" care of it. I'm sure most will agree with that.

I think often most of us think as long as we feel good then we have no reason to be concerned about heart disease. That of course is not the case. By ignoring proper nutrition & physical activity ( just to name a few ) only increases our chances of developing this disease. However the reverse and good news is if we make some changes to our lifestyle we can decrease our chances of heart disease by 80 percent. How? By adopting five lifestyle factors: not smoking, a healthy diet, maintaining a healthy weight, regular physical activity, and light to moderate alcohol consumption.

Yes I know what some of you are saying---- what about heredity? Well yes that is a factor we can not change but we can work with it. We are dealing with this in my house hold right now.

Which is one reason I wanted to post a blog about heart health especially during this month.

             

First let's start with some facts followed by how Heart Health month started.

    Today, heart disease and stroke take one life every 7 minutes and 90% of Canadians have at least one risk factor. Heart Month is the Heart and Stroke Foundation's key opportunity to reach millions of Canadians in February and alert them to the risks of heart disease and stroke. Volunteers are the face and the voice of the Heart and Stroke Foundation and Heart Month is a critical time when we depend on you to share your message.

Heart and Stroke Foundation - History

More than 60 years ago, a visionary group of Canadians, including physicians and researchers, established the National Heart Foundation of Canada with big hopes for the future.

They had a dream: to put heart health on the public agenda, to empower researchers to turn the tide on heart disease, and to educate Canadians about their hearts. With the emergence of Ontario's Foundation in 1952 and British Columbia's three years later, a network soon began to develop across the country. In 1956, the Quebec and Saskatchewan Foundations were established. In 1961, the Foundation was renamed the Canadian Heart Foundation.

After decades of growth in influence and impact on the health of Canadians, the Heart and Stroke Foundation reached its latest milestone in 2011, when the national office and nine independent provincial bodies united to become one strong, national organization. 

Today, the Heart and Stroke Foundation of Canada is at work in communities from coast to coast, with:

• 130,000 volunteers
• close to two million donors 

Since 1956, the Foundation has raised and invested more than $1.3 billion in leading-edge heart disease and stroke research. These impressive results have been made possible by the ongoing and valuable efforts of volunteers and donors across this country. 

In this next section I'd like to focus on diet.

What to avoid or eat less of.

A diet high in cholesterol, saturated fats, and trans fats can raise blood cholesterol levels and put you at risk for heart disease. Many foods that come from animals — like meat and dairy products — contain saturated fats, while baked goods and fast foods pack trans fats. The less of these in our diets of course the better. However choosing lean cuts of meat & lower fat dairy products are going to be better options to the higher fat choices. Less packaged foods and more fresh foods are by far the better choice and I know I don't need to mention about fast food~~right? 

To be honest we all know when we are not making the best food choices. We don't necessarily have to change our diets drastically to make better steps towards a healthier heart. It's just about learning to make those better choices and sticking to that the best we can. 

Let's start with getting to know our fats. Check out this great article on which fats to choose & why.

Choosing Healthy Fats: Good Fats, Bad Fats, and the Power of ...

www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

Jump to Types of dietary fat: Good fats vs. bad fats - To understand good and bad fats, you need to know the names of the players and some ...

How much cholesterol can we eat per day anyways?

The recommended daily intake (RDI) for cholesterol for most healthy people is less than 300mg.

Those with heart disease or diabetes is less than 200mg

**Did you know that just 1 egg contains almost 200mg of cholesterol? 

Which foods are great choices?

Here are 25 to help support a healthy heart. 

 

1. Salmon 2. Flax seeds 3. Oatmeal 4. Black or Kidney beans 5. Almonds

6. Walnuts 7. Red wine 8. Tuna 9. Tofu 10. Brown rice

11. Soy milk 12. Blueberries 13. Carrots 14. Spinach 15. Broccoli 

16. Sweet potato 17.  Red bell peppers 18. Asparagus 19. Oranges 20. Tomato 

21. Acorn squash 22. Cantaloupe 23. Papaya  24. Dark chocolate 25. Tea 

 

View the website below to see why these foods help with heart health

Top Heart-Healthy Foods: Best Foods for Cardiovascular Health

www.webmd.com/food-recipes/features/25-top-heart-healthy-foods

That's why variety is best in selecting heart-healthy foods, says Suzanne Farrell, MS, RD, ... we've put together a list of the "best of the best" heart-healthy foods.

On this note, you do not need to eat any animal products to support a healthy heart. A well planned VEGAN diet/lifestyle will get you there just the same. I am a huge believer of a plant based diet. Not only do plant foods contain no cholesterol they offer ENDLESS health benefits. These health benefits fall under the umbrella name of PHYTOCHEMICALS which animal products do not offer.

What are Phytochemicals? I've posted a short blog on this before and often mention it in other blogs, but here it is in detail via this website. 

What Are Phytochemicals? - Fruits & Veggies More Matters

www.fruitsandveggiesmorematters.org › Fruit & Veggie Info

Nov 10, 2013 - The term phytochemicals is a broad name for a wide variety of compounds produced by plants. They're found in fruits, vegetables, beans, ...

Don't forget to check out this website too 

A Plant-Based Diet Offers Great Benefits | A Woman's Health ...

awomanshealth.com/a-plant-based-diet-offers-great-benefits/

We are hearing a lot about the potential benefits of a plant-based diet; even former president Bill Clinton attributes his weight loss and improved health to this  ...

This next section I want to talk the importance of exercise & heart health.

EXERCISE:

Why Exercise Matters

The heart needs exercise just like any other muscle. Muscles that are utilized regularly become stronger and healthier, whereas muscles that aren't used weaken and atrophy. When it's exercised, the heart can pump more blood through the body and continue working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure.

The Danger of Inactivity

According to the American Heart Association journal Circulation, as many as 250,000 deaths per year in the United States can be attributed to a lack of regular exercise. Living a sedentary, or inactive, lifestyle has consistently been one of the top five risk factors for heart disease. Other risk factors include high blood pressure, high cholesterol, smoking, and obesity. Those with low levels of physical fitness also experience a higher rate of cardiovascular events, like heart attack and death.

According to research from the University of South Carolina, men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours. Inactivity also affects other risk factors for heart disease. For example, according to the University of Maryland Medical Center, sedentary people have a 35 percent greater risk of developing high blood pressure than physically active people do.

As you can see change in just diet & exercise alone can decrease risks of heart disease hugely. 

But let's not forget that a decrease in alcohol, cigarette smoking & stress are factors also.

Heart Disease, Stroke and Healthy Living - Heart and Stroke ...

www.heartandstroke.nf.ca/

Every seven minutes in Canada, a life is taken by heart disease or stroke. Join the ... Canada's anti-spam legislation (CASL) came into effect on July 1, 2014.

Check out one of my favorite magazines FANTASTIC article on Heart Heath. A great read. 

**Click on the picture on their website for the full article. website below.

Alive Natural Health & Wellness Magazine with new Healthy Recipes

www.alive.com/

Alive Magazine is home to Natural Health and Wellness tips, articles and recipes. Read our blogs, try the recipe finder or watch a cooking video.

Hopefully I have provided enough or at least some information or awareness that you have found useful to help you and your loved ones stay or get on track to a healthier heart. Most of all as I always say " May you be Nutritionally Well"! Thanks for reading. 

Controlling spring allergies

It's that time again * ALLERGY Season*

Can the foods we eat make a difference?

Itchy, scratchy, watery eyes, runny nose and maybe even a little wheezing. How are we going to help ourselves? Did you know, food can help us make this season more enjoyable? Yes foods rich in antioxidants like fruits, veggies, nuts, seeds & even omega 3 fatty acid foods can help control or prevent allergies. They are all helping in reducing inflammation which is critical to controlling allergies.

Eating the right foods.

Improper eating habits aggravate many health problems, including asthma and seasonal allergies. Medical studies have repeatedly concluded that powerful chemicals called antioxidants—found in fruits, vegetables, nuts, seeds & green tea. (Of course, don't load up on an antioxidant-rich food if you are allergic to it.) can help with seasonal allergies. 

Read more: http://www.rd.com/slideshows/spring-allergies/#ixzz2yFzsKCq6

You can improve your defence months before the season begins. You also can eat many of these foods mentioned everyday to improve your health on multiple levels including this topic on allergies.

We tend to reach for over the counter drugs immediately when we have an allergy attack. Fare enough as we need relief ASAP! But we can improve or even prevent these attacks from happening and preventing the emergency resource to the drug store? Oh yes we can. I love, no really love that I made the decision to go to school of natural health to understand my many questions on how to make mine & my families lives more healthier holistically. When I learnt how much food heals us, I found a new food love. I then experienced a new reaction to the food I ate. I then enjoyed food not only in a tasteful manner but also in a wholesome manner. The food I ate started to feel different. All of a sudden all plant based foods became even more important to our diets. As you may have learnt from my blogging and other social networking is the promoting of plant based foods. I know how important they are to our good health. Do I still eat animal products? Yes but as always so very little. More dairy then meat. I do have to be honest though, the more research & studying I do in regards to vegetarisium, the less I want to eat meat. However becoming a holistic nutritionist, I do not tell my family nor any friends to choose certain lifestyles as that I believe is a personal choice.( You can read more about holistic nutrition in an earlier blog of mine.) However!!!! I do tell anyone who ask questions that by eating less animal products & eating more plant foods will increase their health hugely? Yes I do and that is what I proudly promote. 

Ok let's break these food options down a bit to see what foods can help with spring allergies and possibly even prevent them altogether. 

Omega 3 foods------

Foods high in omega-3 fatty acids — like salmon, albacore tuna, herring, mackerel, walnuts, flaxseed/oil, chia seed, hemp seed/oil  and canola oil — can also help combat the inflammation associated with seasonal allergies-----------------------------------------------------------------------

Water------

Staying hydrated is also crucial. Allergy sufferers need extra water, to support increased drainage that flushes mold and pollen out of nasal passages, as well as tears to wash away dust.

www.huffingtonpost.com/2013/.../best-worst-food-allergies_n_3017544.ht...

--------------------------------------------------------------------------------------------------------------

The following is a list of different kinds of antioxidants and foods that are high in each.

• Allium sulphur compounds:Leeks, onions, garlic 
• Anthocyanins: Eggplant, grapes, berries 
• Beta carotene: Pumpkin,mangoes, apricots, carrots, spinach, parsley 
• Catechins: Red wine, tea 
• Copper: Seafood, lean meat, milk, nuts, legumes 
• Cryptoxanthins: Red peppers, pumpkin, mangoes 
• Flavonoids: Tea, green tea, red wine, citrus fruits, onion, apples 
• Indoles: Cruciferous vegetables such as broccoli, cabbage, cauliflower 
• Lignans: Sesame seeds, bran, whole grains, vegetables 
• Lutein: Corn, leafy greens (such as spinach) 
• Lycopene: Tomatoes, pink grapefruit, watermelon 
• Manganese: Seafood, lean meat, milk, nuts 
• Polyphenols: Thyme, oregano 
• Selenium: Seafood, offal, lean meat, whole grains 
• Vitamin C: Oranges, berries, kiwi fruit, mangoes, broccoli, spinach, peppers 
• Vitamin E: Vegetable oils, nuts, avocados, seeds, whole grains 
• Zinc: Seafood, lean meat, milk, nuts 
• Zoochemicals: Red meat, offal, fish

This article was originally titled "Antioxidant-Rich Fare," in the January/February 2009issue of Best Health Magazine. Subscribe today and never miss an issue!

Antioxidant foods-----

All colours of the rainbow plus plus plus have many antioxidants. All plant based foods contain antioxidants. Yes some animal products do have health benefits as listed above, However antioxidants are abundance in plant foods more so. The more you eat of plant based foods the more health benefits you will receive.

Please take this above information and apply it to you & your families lives for your good health & may you also be Nutitionally Well. 

Summer Refreshments

  ☀️ Summer is full of outdoor activities like BBQ's, friends & family get togethers, beaches, gardening, boating etc. In this wonderful season we all know temperatures can really rise and can get really hot. Time to pay extra special attention to properly hydrating ourselves no matter what activity we choose, because heat exhaustion & heat stroke can strike very suddenly depending on our activity, duration, level of hydration and of course tempurature. 

 

 Play it safe and keep plenty of water with you for all your activities & adventures. 

 **Athletes .... You know how important hydration is during normal temperatures. Remember you also need extra hydration for your training & events from extra sweating in hotter temperatures.

How Much Water Should You Drink When You Exercise? - WebMD

www.webmd.com/fitness-exercise/features/water-for-exercise-fitness

“When you're working out, you're more likely to be losing water, both through your ...much sweat they lost and consequently drank too little to stay well hydrated.

 Not a big drinker?

 Did you know some of our foods contain a lot of water and can help us stay hydrated? Check out below which ones to eat plenty of.

15 Foods That Help You Stay Hydrated - Health.com

www.health.com › Home › Food & Recipes

These high-water-content foods are refreshing, hydrating, filled with nutrients, and naturally low in calories.

For example: 

Cucumber is 95% 

Celery, tomatoes & zucchini are 95%

Broccoli, cabbage, cauliflower, spinach & sweet peppers are 93-91% 

Watermelon & strawberries are 92% 

Cantaloupe & raspberries are 91-90% ----- water

Now knowing to stay hydrated with water and that some of our foods contain lots of water to help keep us hydrated, we often get a little tired of just drinking water. To avoid drinking high calorie sugary drinks that seem to be so refreshing but in fact only make us more thirty. Let's make drinking water a little bit more interesting.

 Let's add some fruit or a whole lot of fruit to our water. Not only will the taste be pleasing but you would be adding extra essential nutrients to each and every drink not to mention NO CALORIES OR SUGAR. Just plain ol' goodness. 

Still not satisfying enough? 

Then be even more creative and make fruity tea or green tea as your cold and refreshing beverage. If you need a little sweetener. I recommend coconut palm sugar because it's actually low on the glycemic index so it won't raise your blood sugar levels like regular sugar.** Just a quick note**sugar is still sugar. Calories are still calories and coconut palm sugar is equal in calories to regular sugars. 

A great option I also use is stevia as it has zero calories. I just prefer the taste of coconut sugar in these types of drinks. Being that I don't eat much sugar, I feel it's a treat for me. The choice is yours.

 

Another cold beverage can be iced coffee. But will this caffeinated beverage actually work against us?

( remember not to over do it on your caffeine intake. No more than 400 mg

( or approx 2 cups ) a day is recommended )

Why? 

1. It can raise your blood pressure.

2. It can damage your liver.

3. It can make you irritable

4. It can cause insomnia 

5. It can increase risk of osteoporosis 

6. It's additive 

***Myth or Truth*****

 Do caffeinated &  alcohol beverages dehydrate you? 

 Caffiene is technically a diuretic (it increases water excretion from our bodies), you retain most of the water from caffeinated beverages, such as coffee, tea and soft drinks. Alcohol, on the other hand, particularly at high doses, can cause you to excrete more than you consume. One drink, especially of beer, won’t do much (it’s about 92 percent water), but wine and hard liquor have more of a dehydrating effect because of their higher alcohol content.

** be careful while enjoying your favorite fun summer time drinks that you incorporate lots of water to avoid a nasty hang over from lack of hydration plus the increase chance of heat stroke. 

  The above beverages & foods mentioned will help you stay & keep hydrated so you can continue with all your summer fun. Stay Hydrated and Enjoy but mostly, may you be Nutritionally Well.