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Nutrient Absorption

The body uses nutrients from food for energy, growth, and cell repair, hence, you want to optimize your nutrient absorption. However, nutrient absorption can vary tremendously, depending on many factors. So how do you know if you have poor digestion or malabsorption? If you have a number of the symptoms listed below, you may have a digestion or nutrient absorption problem.

  • Bloating
  • Belching and/or flatulence
  • Feeling full hours after a meal
  • Heartburn or acid reflux
  • Constipation and/or diarrhea
  • Gallbladder disease
  • Food allergies
  • Weak, cracked finger nails
  • Iron deficiency
  • B12 deficiency
  • Skin problems, such as acne, eczema, dermatitis, psoriasis, and rosacea
  • Parasites
  • Candida

Digestion 101

Digestion involves the disassembly of the food you eat, its movement through the digestive tract, and the chemical breakdown of the large molecules of food into smaller molecules. Digestion begins in the mouth when we chew and swallow, and ends in the small intestine.

One of the most important factors in nutrient absorption is digestive enzymes, which break the chemical bonds in proteins, fats, and carbohydrates and turn these compounds into microscopic substances that can be used at the cellular level. Without these enzymes,

Boost Immune System With Vit C

The vitamin C deficiency that resulted from this practice caused sailors to come down with a sometimes-deadly disease called scurvy. Scurvy results in bleeding, poor healing of wounds, hair and tooth loss and joint pain. Indeed the list of potential ailments due to a deficiency of vitamin C are numerous, including anemia, bleeding gums and nose, inability to fight infection and gingivitis, easy bruising, swollen and painful joints and weakened tooth enamel. In response, the British navy stocked their ships with lemons and limes and included the juice from these fruits in the meals of sailors on their ships. The ‘limeys’ were able to keep their vitamin C intake high enough for their sailors to stay healthy over long journeys.

Vitamin C is not manufactured by other elements inside the body, so we must rely on food sources to maintain an adequate supply. Thankfully, you can find a wide variety of foods that are rich in vitamin C. Vitamin C is water-soluble and it is not stored in the body. Excess amounts are flushed out through the urine, and we

Beneficial Fermented Foods

For thousands of years, people have fermented foods to preserve them for when supplies of fresh foods were not available.

The Romans preserved cabbages with salt, and Genghis Khan fed his armies fermented cabbage to sustain them on their campaigns through Europe. This use of preserved, fermented foods was a common practice for travelers as a source of nutrients. As late as World War I, allied forces relied on fermented cabbage, or sauerkraut as we now know it, to supply nutrients to soldiers on the battlefields of Europe.

The process of fermentation helps to preserve the food for use many months later. Fermentation also generates many health benefits for the consumer. The essential nutrients and vitamins are preserved. Sugars are broken down so they are more easily absorbed with far less insulin or allergy reaction, in the case of lactose intolerance to dairy products. The process also generates enzymes that are essential to supporting the digestion of foods that we eat. Finally, they are natural probiotics, jam-packed with beneficial microorganisms.

A healthy gut, supported by a strong population

Chaga Mushroom

1. Prevention and treatment of cancer

The active compound in the Chaga mushroom has an essential role in prevention and management of cancer, according to research. Betulinic acid, Inotodiol, and Ergosterol peroxide are some of the essential compounds with anticancer properties. Betulinic acid induces cell apoptosis and prevents tumour development while Ergosterol peroxide inhibits colorectal cancer. Moreover, other extracts in Chaga mushroom help the immune system to recognise cancer cells as foreign and invasive; thus prompting the body to fight against them.

2. Immune booster

Chaga extracts boost and modulate the immune system through the production of immune cells Interleukin-6 and Lymphocyte B. Moreover, the extracts promote the immune system’s ability to differentiate between foreign cells and the body’s cells; thus increasing the accuracy of the immune system in responding to invasion by alien cells. Chaga extract plays a vital role in preventing allergic reactions by helping the body to recognise its cells more accurately; thus it cannot fight against its cells. In the event reducing the chances of occurrence of autoimmune disease.

Also, Chaga mushroom extracts are efficient in reduction of immune system hypersensitivity. Immune hypersensitivity result from a severe allergic reaction. Such

Healthy Late Night Snacks

Nature has sleeping pills of its own and they work better than most drugs. You just have to find one that is best suited to your problems. Check out these healthy late-night snacks…

Almonds

If you are from the group that has trouble staying asleep, then you should go for almonds. The issue of not being able to stay asleep may be due to a lack of magnesium and almonds are rich in this stuff! Also, almonds do wonders for your bones.

Dairy

You remember how your mom used to push that warm glass of milk before bedtime when we were kids? Turns out milk isn’t the only dairy product that can help you get a good night’s rest. Cheese can do just the same- without the milk after taste! And not just cheese, break out the yoghurt too.

Lettuce

Do you like to get your greens in? Then that salad for dinner can go a long way than just keeping you in good shape. Lettuce has sleep-inducing characteristics. So, if you skipped lettuce in your salad for dinner, then you can always brew a tea. It’s pretty simple and effective; boil

Healthy Nutritional Eating

1. fat reserves in the body from our daily food intake:

If you don’t eat healthy foods, you will find that you are storing more fat that necessary or that you aren’t getting enough and you feel sluggish or weak. Along with energy-providing nutrients, like fats and carbohydrates, we also need the right nutrients to allow our organs to do their jobs. Hormones and other substances in the body make sure that everything is working properly:

If you don’t eat the right nutrients, your body cannot produce these hormones and, as a result, cannot function properly.

2. Lastly, healthy eating is important in order to prevent illness:

When we don’t get the right nutrients, our bodies natural defense system against diseases weakens, allowing viruses and bacteria to attack the body. A good example is to consider our body like a well trained army, if the army doesn’t have enough to eat, it will not do well in battle.

Without healthy meals and plenty of water, our bodies simply could not operate on a day-to-day basis. Understanding the different types of healthy food groups our bodies need on a day to day basis is

Zero Calorie Sweeteners

In this new study, researchers took several groups of rats and either fed them diets high in glucose, fructose, or artificial sweeteners (aspartame or acesulfame potassium). Acesulfame is sold in stores at Sunnett or Sweet One, and aspartame is sold as Equal or NutraSweet. Both are currently approved artificial sweeteners by the FDA.

Within three weeks the researchers found discernable differences between the groups per blood samples collected. They noted that the artificial sweeteners appeared to change the way their bodies processed fat and energy overall. They also noticed that the acesulfame potassium accumulated in the blood and had a negative impact on the cells lining the blood vessels.

Bottom line? Don’t think that switching to artificial sweeteners is the answer. For one, how many thin people do you see walking around drinking diet sodas all day? They don’t seem to work. This study helps us understand why. Also, continuing to drink sweet beverages hinders one’s ability to acclimate to lesser sweetened beverages and foods. It keeps the sweet desire active, per say, and doesn’t solve the problem of cravings. In fact it can make things worse by initiating an insulin response but, with no actual

Greens Are Edible Too

Turnip greens are nutritionally dense, providing a good supply of nutrients for their number of calories. One cupful, with 29 calories, supplies…

  • Vitamin A: more than twice the daily adult requirement
  • Vitamin C: 66 per cent
  • Calcium: 20 per cent
  • Iron: 6 per cent
  • Folate (vitamin B9): 42 per cent
  • Vitamin E: 14 per cent, and
  • several other B vitamins

Indigestible fiber, although not a nutrient, is important for slowing carbohydrate absorption, helping to stabilize blood sugar levels, and for keeping your digestive system healthy. One cup of turnip greens supplies 20 per cent of the daily fiber requirement.

The need for omega-3 and omega-6 fatty acids is not established but they are important for heart health. One cup of turnip greens provides about 92 mg of omega-3 fat and about 40 mg of omega-6 fatty acid.

Salads Packed with Living Nutrition. Make a salad with turnip greens, romaine lettuce, sliced cabbage, and your favorite vegetables. Or substitute the turnip greens for spinach occasionally.

Beet greens can add some color as well as nutrients to a salad or another dish. A cup of beet greens, with 39 calories, supplies the following recommended daily allowances…

  • vitamin A: 220 per

Cooking With Coconut Oil

What makes coconut oil unique is its combination of fatty acids rich in medium chain triglycerides (MCT) that are easily absorbed in your body and perform a variety of essential functions. Chief among these is lauric acid, which is also produced in mother’s milk. The oil also includes polyunsaturated fat in the form of lineloic acid and polyunsaturated fats as oleic acid. In addition, coconut oil supplies vitamin E, providing a natural lubricant and protectant for the skin. Also present is vitamin K, essential for blood clotting, and minerals such as potassium, calcium, phosphorus and magnesium.

One of the key benefits of coconut oil relates to the ability of the body to absorb MCTs easily. This process can speed the expenditure of energy, which boosts the metabolism. The result is you burn more fat as you consume coconut oil. The effect of this appears more pronounced on the more dangerous fat in your abdomen and clumped around organs. Remarkably, good results in loss of this fat occurred without adding any new exercise regimens to test subjects. When the liver processes the fatty acids in the oil it produces ketones, which can be used as a fuel source

Eating Raw Food

Raw food contains micronutrients like phytochemicals, enzymes, vitamins, minerals, antioxidants and macronutrients like carbohydrates, proteins, essential fatty acids and fiber. Since it’s uncooked, all the nutrients, enzymes, vitamins, minerals and antioxidants in the food are preserved. All these are required to enable the body to function at an optimal level. Raw food enhances the immune system, aids in weight loss, increases energy, improves memory, detoxification, digestion and elimination.

Eating food that consists predominantly of raw vegetables, greens, fruit, nuts, seeds and some cooked/steamed food is the best way to provide optimal nourishment for your body. This helps decrease the risk of diseases like cancer, heart disease, stroke etc.

These are the amazing benefits of eating raw food on a daily basis:

Weight loss: Fresh greens and vegetables are very low in calories so it’s possible to lose weight when incorporating fresh produce in your diet.

Immune system enhancement: Enzymes, phytonutrients, vitamins, minerals, antioxidants, amino acids essential fatty acids present in vegetables, greens, fruits enable the body to prevent and fight diseases.

Detoxification: Raw fresh living vegetables and fruit enhance the detoxification of toxins from the body.

Anti-inflammation: There are an abundant amount

Nutrient Which Supports Digestion

Certain nutrients from fiber such as cellulose go straight through our system and do not get consumed by microbiota. However there are other types of dietary fiber that microbiota use to degrade and ferment the sugars in our food. Protein fatty acids form and absorb into our blood stream as a result of microbiota activity. Once absorbed, these fatty acids are a key element to regulate our bodily functions.

Many people think protein fatty acids are simply a salvageable form of calories. Popular opinion states that fatty acids simply extract calories from complex carbohydrates. On the contrary, protein fatty acids do much more and are very important for our gut health. Immune system regulation in addition to reduction of inflammatory symptoms occurs with fiber. Lack of dietary fiber intake and protein fatty acid production results in poor health. We are also more likely to become sick as we develop a hyper-inflammatory immune system. This is an unfortunate health condition of the Western world caused by diets that consist of limited fiber and large amounts of processed foods. Fiber benefits us by working in conjunction with protein fatty acids to support optimal digestion.

Our digestive system is

Optimal Nutrition

1. Base your nutritional regime around whole foods

Think nuts, seeds, grains, fruits, vegetables, pulses and meat. Make choices in these food groups that are as close to the original food as possible. This helps ensure the vitamins, minerals and other nutrients (the things that nourish you) are still intact. E.g. raw almonds instead of roasted and/or salted ones!

2. Choose organic

Organic farming places the utmost importance on caring for the soil because it forms the basis for health, for all life forms. Healthy soil encourages healthy, disease resistant plants, which then transfers to the animals and people who consume those plants. By choosing organic, you are opting for food that has been grown without the use of synthetic pesticides and without the routine use of antibiotics.

3. Drink water

Your body can survive a surprisingly long time without food but it won’t last more than a few days without water. Optimal hydration is critical to ensure our muscles and nerves function properly, and even mild dehydration can lead to feelings of lethargy. How much to drink? The answer is quite simple – drink until your wee is clear or almost clear.

War On Sugar

Sugar has absolutely no nutritional value! It only delivers a load of Kilojoules in exchange for… nothing… it adds no value to your life.

How to shrink your belly:

It sounds easy, but we know that it is really difficult. The best way to stop the sugar craving is to go Cold Turkey, cut back drastically! In the beginning it will be really hard, however as your body regains its insulin sensitivity, it won’t crave sugar so much.

Rule Number 1:

Don’t be fooled by artificial sweeteners, the majority of them are just as bad for you as sugar itself

Rule Number 2:

Sugars are hidden in pretty much everything, but under another name, so make sure you read the labels on packaging before consuming. Especially fruit juices, peanut butters, cereals etc…

Rule Number 3:

Go Raw. Try to eat foods that either need to be refrigerated or that expire within a few days. This way you know it is not packed with preservatives.

Rule Number 4:

Don’t get confused between hunger and thirst. Often we think we are hungry, and our bodies are telling us to have

Moringa Seed

1. REDUCTION OF TIREDNESS & FATIGUE

In most days, 1 in 5 people feel unusually tired, and 1 in 10 have prolonged fatigue, according to the Royal College of Psychiatrists in the UK.

Moringa fights against these fatigues and tiredness by providing iron and vitamin A to the human body.

Iron is very useful for the prevention of fatigue in our body and vitamin A helps to speed up the chemical reaction of iron, thereby increasing metabolism. Moringa should be moderately added to our daily routines to effectively curb and prevent fatigue and unusual tiredness.

The rich iron content of moringa powder also makes it ideal for vegan, vegetarians and those suffering from anaemia.

2. SKIN

Moringa also helps to maintain skin and prevent aging and fading away.

It is also made up of skin vitamins like Vitamin A and vitamin E.

Vitamin A is necessary for healthy, radiant skin and vitamin E protects cells from oxidative stress helping fight the signs of ageing and help you look youthful.

Moringa also has one of the highest antioxidant contents of any food. With an ORAC value of 157,000, it has

Pick a Healthy Breakfast

Remember how our mothers chased us to eat breakfast before we ran off to school? And note that mothers are still doing it, despite careers and busy days. It’s not surprising because breakfast is the most important meal of the day and it is important that everyone, irrespective of age, eats a healthy breakfast.

Starting your day right

After the night’s fast, a nutritious breakfast is just what the doctor ordered. Quite literally.

There are many reasons why eating a healthy breakfast is necessary:

It provides the necessary fuel for your body and brain.

A hearty breakfast helps control hunger pangs and the following urge to snack as the day proceeds.

It helps to control weight. So, if you are one of those misinformed ones, who thinks skipping the morning meal will help you reduce weight, be aware that research has shown that it has the exact opposite effect. When you skip breakfast, your body is being misled to think that there are no calories coming in and tends to conserve rather than burn calories. Studies have found that, in such a case, even consuming fewer calories during other meals STILL results

Vegetarian Protein Foods

1. Greek Yogurt:

While dairy products in general are good sources of protein, Greek yogurt goes one step ahead to be a protein powerhouse, containing twice the protein and half the sugar and carbohydrate content of regular yogurt. This thicker, strained variety of yogurt contains the roughly same amount of protein as a three-ounce portion of lean meat. Opt for organic Greek yogurt whenever possible; research shows that organic milk contains omega-3 fatty acids. Plain Greek yogurt is preferable; sweeten it with fruit or a natural sweetener like honey.

2. Lentils:

Lentils are an excellent source of folate, a nutrient important for nervous system and heart health. One cup of lentils can provide roughly 18 grams of protein. Moreover, lentils are high in fibre content; thereby aiding in digestion and high in potassium for a healthy heart. Consume lentils with rice or other grains to supplement your daily protein needs.

3. Nuts and Nut Butters:

An assortment of nuts like walnuts, almonds, cashews, and peanuts provide a quick protein boost. Nut butters are also good sources of monounsaturated fat, which help lower bad cholesterol (LDL) levels. Almonds in particular, work well with salads

Eating Healthy While Traveling

1. Location – When you’re choosing where to stay, it’s all about location. Let’s say you’re traveling for work and you’ll be in the same location for at least a few days. Finding a spot that’s close to healthy resources is key. Is there a grocery store nearby that you can run to for healthy snacks and/or meals? Are there healthy cafes or restaurants within walking distance that you can stop in for a bite to eat? It’s easy to make the excuse that you can’t eat healthy while on the road if there aren’t good options around you. Don’t make that your excuse. Choose as wisely as you can to set yourself up for success.

2. Accommodations With A Kitchen or Kitchenette – One of the best ways to ensure healthy eating while traveling is to have access to some type of kitchen. Extended stay hotels, vacation rentals and Air B & B are all great options if convenient to your location. If a kitchen isn’t available, having a refrigerator in your hotel room for some healthy options is a great alternative. The point being that if you have either a kitchen or a refrigerator, you

Eating Nutritiously on the Run

1. Plan ahead. Think about the available meal options, and aim for a place offering a wide variety of menu items.

2. Read the menu carefully. Perhaps research the menu beforehand. Take your time when reviewing menu options. Here are a few red flag words to look out for: batter-fried, pan-fried, buttered, creamed, crispy or breaded. Choose these foods only occasionally and in small portions. Smart words to look for include: baked, braised, broiled, grilled, poached, roasted, and steamed. These options will often mean less fat and fewer calories.

3. Don’t hesitate to make special requests. Replacing French fries with a baked potato or side salad, or omitting the bacon or mayonnaise on your sandwich is perfectly okay to ask for. Requesting that sauces be served on the side can help you control the amount incorporated into the food.

4. Top your baked potato with salsa, fresh broccoli or a sprinkling of grated cheese instead of sour cream and butter to decrease calories and fat.

5. Limit your alcohol consumption. Alcohol guidelines state, no more than one drink for women and two for men per day. Alcohol tends to increase your appetite and provides

Superfoods for Superheroic Wellness

1. Spirulina

Often termed as “The Miracle of the Sea”, spirulina is one of the most renowned superfoods to date. Due to their nutrient packed properties and potency, it’s the number one pick by astronauts to help them supplement vital nutrients in outer space. Spirulina is a natural algae powder and depending on how well they are harvested, they can be incredibly high in protein, antioxidants, vitamins and minerals. According to NIH (National Institute of Health), there is not enough scientific evidence to support the clinical benefits of spirulina in treating any specific health conditions. But many actually promote its use for alleviating health conditions ranging from weight problems, diabetes, high cholesterol to emotional disorders. Nonetheless, its nutrient value is unmatched and below are top five pro-health properties of spirulina you should know:

  • They are 65% protein and amino acids including the essential amino acids, gamma linolenic acid (GLA), which has effective anti-inflammatory properties.
  • They are extremely high in chlorophylls which removes toxin from blood and boosts immune systems.
  • High concentration of bioavailable iron, thus recommended to pregnant moms, anemic patients and vegans.
  • Amazing antioxidant capacities with ORAC (Oxygen Radical Absorbance Capacity) of over 24,000, which is four times

Eat Healthy Without Sacrifice

You have to know:

-What to eat that will get you the results you want
-You need to cut back on all your vices you know are standing in your way
-You need to know how many calories you can eat (Myth. More on that later)
-You need self control, will power and discipline

What if I told you that there’s a way to adopt the best diet of your life that will transform your body inside out without the obstacles listed above.

You see, a lot of the obstacles I mentioned are not actually as much of a problem as you think they are. In fact, one of them is a complete myth and waste of time. And that would be the one that has you constantly counting how many calories are coming in and whether or not you’re eating too many.

So let me bust this myth right now!

Your caloric intake is no where near as important as the quality of nutrients you ingest. You could be eating well within your recommended caloric intake but…

if you’re not getting the right nutrients,

if you’re not getting all your