Day 21 Garlic

Nutritive Values of Garlic: Per 100 gm.

• Vitamin A: trace
• Vitamin B: Thiamine .25 mg.;
• Niacin: .5 mg.
• Vitamin C: 15 mg.
• Calcium: 29 mg.
• Iron: 1.5 mg.
• Phosphorus: 202 mg.
• Potassium: 29 mg.
• Protein: 6.2 mg.
• Fat: .2 gm.
• Carbohydrates: 30.8 mg.
• Calories: 137

Active Components of Garlic which is responsible for many of it medicinal benefits:

• Alliin - is an odorless substance in whole garlic bulb which when ground or chewed turn into allicin. Allicin is a substance that carries the strong odor most of us associate with garlic, as well as the healing powers of the herb.  
• Allicin is a substance in garlic that inhibits or totally destroys many types of bacteria and fungi; in many cases this substance is stronger than penicillin and tetracycline.
• Anti-hemolytic factor - It is claimed that this is responsible for the beneficial effect of garlic in the treatment of anemia.
• Anti-oxidant factor - garlic has been shown capable of helping to prevent foods from getting rancid.
• Anti-coagulant factor - garlic contains certain active substances, which appear to prevent blood from coagulating therefore benefiting certain heart conditions.
• Saponin - a compound which helps lower blood pressure, thus preventing strokes.
• Fructose - this carbohydrate helps stimulate the immune system.
• Di-Sulphides - these are believed to have cholesterol lowering effect which helps to control cholesterol and other fats within the arteries and blood vessels.

Health Benefits of Garlic:

• Garlic can help in the normalization of body functions. This means that it can lower the blood pressure in high blood pressure sufferers and can increase it in cases of low blood pressure. The same appears to be true of different body functions not just blood pressure.
• Garlic can stimulate your immune system. In one study, people who ate two to three heads of garlic a day for three weeks show significantly more activity in special white blood cells that fight tumors.
• Garlic acts as a great lung decongestant helping to loosen the harmful, infection secretion of bronchial tubes.
• Garlic contains a lot of iodine which helps people who suffer from hyperthyroid.
• Garlic can help cure tuberculosis, it has been claimed to be specific for tubercle bacillus and for tubercular process no matter what part of the body is infected.
• Garlic aids weak digestion because it stimulates the secretion of gastric juices.
• Garlic is powerful against tumor-formation (including cancer) due to its sulfur and selenium content.
• Garlic prevents platelets clumping and stickiness thus prevents thrombosis.
• Garlic acts as a heart relaxant; garlic regulates the cardiac rhythm, helping to avoid arrhythmia. This is beneficial for people that have accelerated heart rates and cardiac arrhythmia.
• Studies found that garlic even offers protection against the influenza virus.
• Garlic can help against vaginal infection, either bacterial or fungal.
• Garlic is effective in relieving nicotine poisoning.
• Garlic normalizes blood sugar as in diabetes mellitus.

Other Ailments where garlic is beneficial: Bronchial asthma, Whooping cough, Spasmodic cough, Hemorrhoids, Middle ear infection, Tonsillitis, Menstrual cramps, Rheumatism, Leg cramps, Diarrhea, Scarlet fever, Skin diseases and Allergy.
Recommended Dosage: One clove of garlic weighs more or less 1.5 gm.

• Adults: one clove of fresh garlic, two to three times a day.
• Children: ¼ to ½ clove, one to three times a day.
• Therapeutic Dose: The therapeutic dose of garlic is four to ten grams per day, to be divided into three equal doses, taken once you are half-way in your meal to prevent stomach distress. Hypertensive may require higher dosage. Reduce the dose if it is exerting too much of its carminative effect.

You don't have to chew it. Cut one clove cross-wise into five or six pieces, then swallow with water once you are half-way in your meal to avoid gastric discomfort.

http://len7288.hubpages.com/hub/Health-Benefits-of-Garlic

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 19 workout mistakes

Chanterelle hunting can be dangerous.

The sky is overcast and the rain, rain, rain has just taken a break for a few minutes, as we leave our car to slosh through the puddles. Hitting the trail, we have to jump to the side of the steep dirt road to make way to a chocolate dirt brown cover bicyclist. His white skin peeking through only small areas of his face. He races by in a flash showing his derriere with a thick tread of fresh mud straight down from his helmet to his backside about a foot wide. He looks elated and exhausted. He must of had some ride.
I injured my knee almost 18 months ago. It is nothing serious, but walking takes on a new appreciation. Taking a step without pain gives me a sense of joy. You do not know what you have until it is taken away from you.
The hike into the mountains on Sunday was very disappointing. In an hour and a half of hiking over fallen tree logs, holding on to trees that  would  dissolve under your touch, landing on wet patches of pea green moss, we only found a few small chanterelles. For every chanterelle we found, we found at least 30 stumps - someone had harvested that same spot and gone home with a heavy load. Though the dozen we found, would make a decent meal, we decided to return to base. we would cross the mountain insteade of straight down. 
To our delight, we found a gold mine, the ground was littered with one chanterelle after the other in plain sight

isolated exercises -

machine work outs - use machines to exercise muscles you normally use, that will boost the overall fitness

long  cardio exercises - do not  always help, you may be increases your stress factor and thereby negate all the positive effects

crunches and sit-ups to get 6-pack abs

workout routines repetition - your muscles are smart and learn quickly how to save energy. You should have a routine for odd and even days, for example on day 1 you pull and on day 2 you push.

long workouts

Day 18 Seven "to do", every day

While Mom was having physical therapy in Florida, Sue, her trainer gave me a simple list of

                                        7 to do, every day
eat:
apple
8 almonds
oatmeal
fiber (flaxseed)
legumes
olive oil
garlic
and
exercise 30 minutes daily

I will handle each topic individually
apple ........................  day 16
almond  ...................   day 14
oatmeal  ..................   day
fiber (flaxseed)  ......   day
legumes ..................   day
olive oil ..................   day 8
garlic ......................   day 21
and
exercise...................  every Monday


Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 17 Smoothie

Thinking about your diet -

I have a smoothie every morning to cover my dietary needs which consists of:
1 strawberry,
5 blueberries,
1/4 banana,
4 almonds,
1/4 apples,
1 kale leaf,
almond milk,
gelatin,
chia seeds

Day 16 Apples

APPLE
An apple a day keeps the doctor away.

Besides the old proverb, here are 11 other reasons

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. 

Asthma Help One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
 
Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes. Pectin also absorbs the toxins in the large intestine.

Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

http://www.healthdiaries.com/eatthis/10-health-benefits-of-apples.html

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 15 Avacado

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.  

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 14 Almonds

Health benefits of Almonds

• Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensure protection against diseases and cancers.
  
• These nuts are rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  
• The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.
  
• Almonds are free in gluten and therefore, are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.
  
• These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.
  
• They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
  
• The sweet almond oil is obtained from the nuts is an excellent emollient; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.
  

Just a hand full of these nuts a day provides enough recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in as base or carrier oil in medicine, aromatherapy and in pharmaceuticals.
http://www.nutrition-and-you.com/almonds.html

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.  

Day 13 - Andi score

Whole foods offers a variety of free educational seminars.

"What is the most nutrient dense food?" our speaker asked.

I answered  "oil or maybe seeds", but she was looking for Kale or Collards.

I had never heard of them, what was THAT?

She held up leafy greens and proclaimed that this was edible.

She was referring to the ANDI score, short for Aggregate Nutrient Density Index, is the brainchild of author, MD, and founder of Eat Right America, Dr. Joel Fuhrman.

She explained that our diet was nutrient poor, we are actually starving even though we are eating more that ever.

 

http://www.eatrightamerica.com/andi-superfoods

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 12 BMI

 BMI

The BMI chart is used by fitness and health
practitioners to quickly inform them if your body
shape is lean, average, overweight or obese. 

Body Mass Index Chart rating
Colors and numbers, what do they mean?

• Underweight = 12 - 18
• Normal healthy weight = 18 -24
• Overweight = 25-29
• Obesity = BMI of 30 or greater

  http://www.dietriffic.com/bmi-chart/

How to read a BMI Chart

To read the BMI chart below look for you weight (horizontally) and height (vertically) where the two measurements meet is your Body Mass Index Chart rating. Note that the BMI chart below displays in both lbs and kg for weight as well as inch and cm for height.

BMI Chart Discrepancies

Many top health and fitness experts now view the BMI chart as being obsolete. These charts are meant to tell you how much you should weigh based on your height alone. However this can be very misleading, especially for athletes and bodybuilders who carry more muscle than fat. Pure muscle is heavy and dense therefore weighs more.
The shortfall of the BMI chart is that it can not determine the difference between the overweight and the more muscular.


BMI Chart
BMI chart colors and numbers - what do they mean?

Once you have figured out your BMI chart score discover what the chart indicates your body shape to be.

* Underweight = 12 - 18
* Normal healthy weight = 18 -24
* Overweight = 25-29
* Obesity = BMI of 30 or greater

BMI Chart Discrepancies

Many top health and fitness experts now view the BMI chart as being obsolete. These charts are meant to tell you how much you should weigh based on your height alone. However this can be very misleading, especially for athletes and bodybuilders who carry more muscle than fat. Pure muscle is heavy and dense therefore weighs more.

The shortfall of the BMI chart is that it can not determine the difference between the overweight and the more muscular.

For example, 2 people can be exactly the same height (5’ 11’) and the same weight (200lbs) and share a BMI of 27.89 . However, one is overweight while the other is very muscular (raw muscle is dense and heavy therefore weighs more). Using the BMI Chart, both people even though completely different in body shape will be deemed as being overweight.

It is now more widely accepted to use body fat percentage calculation to measure your true body fat. Read here how to calculate Body Fat Percentage. Its much more accurate. Body Fat Percentage calculations use total body weight and not estimates of lean muscle mass and fat.

http://www.youtube.com/watch?v=vm9OQCoOxt4&feature=related

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 11 Building health one carrot at a time

 

Where do you fit in?

Is half of your meal fruits and vegetables?

When I looked at my pie chart, I realized how much white flour was in my diet; bread, pasta, pastries, cookies, cake, donuts, bagels, Mac & Cheese.....

I am very proud that I have a pasta drawer, which is 2x2 feet!

For at least 18 years I have cooked and served pasta every day -since I knew this was a meal the children would always eat.

Fred Hutchinson Cancer Research Center  recommends:

"Eating nine daily servings of fruits and vegetables helps you feel healthy, look better and lowers your risk of cancer and other serious diseases"

http://www.fhcrc.org/patient/healthyliving/nineaday.html 

Something needs to change

I discovered this article in the Costco newsletter

Do you smoke?.........................................................quit

Are you overweight?................................................lose 10 pounds

Are you a couch potato?...........................................exercise (walk) for 30 minutes every day

Do you have diabetes?..............................................have it checked

Do you have hypertension? High blood pressure?...have it checked

Do you suffer from stress?........................................where do you find joy

Are you training your brain?.....................................crossword puzzles, etc

If you answered yes to any except the last - pills will not help

Set your mind to change and exercise and eat healthier (more fruits and vegetables)

Addition by Subtraction by Doctor Robert Leon –  Costco Connection

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 10 Modern Cuisine

I have been fascinated by book the Modernist Cuisine, amazing recipes, amazing photos, amazing video


http://www.youtube.com/watch?v=3ZjpkBQQVPM

Nathan Myhrvold: Cut your food in half







http://www.youtube.com/watch?v=-vo01ldlTQc&feature=related

to buy here is the link:
http://www.amazon.com/Modernist-Cuisine-Art-Science-Cooking/dp/0982761007/ref=pd_sim_b29