Vibefit Health, Fitness, Recreation
Info on weight loss, yoga, exercise machines, pilates & more
Blueberries: One Earth’s Four Most Powerful Fruits
There are four fruits that are considered to be powerful because of the properties they have in promoting good health among people who will consume them in the right amount and in the right time. Among these fruits are kiwi, cranberries, strawberries and blueberries. Blueberries are loaded with anti oxidants and Vitamin C that ensures freedom from diseases such as cancer and cardio related. Let’s take a look on the properties of blue berries and be a personal judge if it is worthy to be called one of the power fruits for man’s health.
Blueberries belong to the health family that also includes cranberries, azalea and many others. Vitamin C is the most abundant content of blueberry followed by manganese, Vitamin E, dietary fibers and the least is calorie content.
All forms of blueberries may it be dried, fresh or frozen are abundant with antioxidants. It repairs damaged cell, tissues and compounds that are vital. Due to these free radicals, cell destruction will be repaired and diseases will be prevented. Some life threatening diseases derived from the destruction of body cells and tissues are cancer and heart related diseases.
Anthocyanidins are the antioxidant phytonutrients which can be found in blueberries. It repairs and improves the integrity of veins and all of the vascular system. Anthocyanidins also plays an important role in the enhancement of the effects of Vitamin C which is also a component of the berry.
Another antioxidant compound found in blueberries is ellagic acid. Ellagic acid helps block the metabolic pathways that will soon be the cause of cancer. In addition to the ellagic acid found in blueberries, there is also a high content of fiber pectin which are mostly found in fresh fruits which makes metabolism better. It has also an action which makes the person feel fullness and satisfaction in their stomach. This is the reason why some people claim that blueberries are used for weight loss. Fiber pectins also help in the reduction of cholesterol therefore avoiding the body to acquire diseases related to increased cholesterol.
Blueberries are good for the stomach. This is because it will relieve diarrhea and constipation. Astringent called tannins found in blueberries reduce inflammation inside the stomach. Blueberries also promote urinary tract health like cranberries. They prevent the bacteria E. coli to adhere avoiding causes of inflammation in the mucosal lining of the bladder and urethra.
Blueberries could be consumed in several ways. You can add it to your favorite menus or you can simply eat it during your break time. It is a healthy breakfast, snack, lunch or even dinner.
Healthy Facts about Onions
Onions or scientifically known as Allium cepa is a close relative of garlic and leeks. They are mostly used to spice up sauces and flavor dishes because of their distinct taste. Onions can also be eaten raw, used as garnish or cooked. They are even used as ornamental plants as well as medicine. Just like other spices discovered long ago, ancient people see them as precious objects and some even worship onions believing that they are symbol of eternal life. There are many species of onions all over the world today and they differ significantly in medicinal effects and flavor.
Varieties that have strong pungent smell and flavor are the ones that are best used for better health compared to milder ones. Based on polyphenol content, red onions have higher levels compared to white onions.
The most notable effect of onions is their undesirable effect to the eyes. Once an onion is sliced, its cells are broken, which results to enzyme’s reaction to break down the amino acid sulphoxides. This process naturally produce sulphenic acids that is in turn affected by another enzyme called lachrymatory factor synthase or (LFS). Hence, the end product is a kind of volatile gas called lachrymatory factor or (LF) that diffuses quickly through the air. When this substance reaches the eye, it usually irritates the eye which causes it to produce tears in order to flush out the LF.
Fortunately, there are ways to avoid shedding tears when slicing onions. You can choose to either chill or soak them in cold water prior to slicing them. This is to reduce the rate of LF gas production. On the other hand, exposing them to still or running water may result to the loss of its nutrients and beneficial compounds.
There have been attempts to shut down the LF responsible for irritating the eyes and though they are successful in eliminating the lacrymation effect, it resulted to lesser nutrient content and other chemical alteration in the onions.
Vegetables in the Allium family are naturally rich in sulfur compounds like thiosulfinates, sulfides and sulfoxides. Thiosulfinates are considered antibacterial while cysteine sulfoxides give the distinct flavor of the onions and is also responsible for inducing tears when they are cut. Sliced onions should be used right away or stored in an airtight container as they tend to lose their nutrient content quickly. But they should not be stored in a metal container because it could result to its discoloration.
Aside from its antioxidants and sulphur content, onions also have minerals vitamins, including:
- selenium
- potassium
- phosphorus
- magnesium
- calcium
- sodium.
- They can also provide Vitamin C for the immune system,
- Vitamin B6,
- folate
- manganese
- molybdenum which that aids in stimulating certain enzymes.
Further practical uses of onions include the following:
•Respiratory problems. Onions are have been used since ancient times in treating respiratory ailments. The juice of onions is mixed with an equal part of honey and drank until sore throat is relieved. It is also known to help dilute and expel phlegm in severe cases of cough. Sinus problems can also be alleviated just by smelling onions.
•Colon-friendly. The fructo-oligosaccharides element of onions promotes the growth of healthy bacteria in the colon .
•Prevents cardiovascular disease. Due to their flavonoid content and substances that suppress platelet-clotting. Onions are also believed to prevent heart diseases. This can be attributed to their sulfur content and their ability to thin the blood.
•Skin. The juice extract of onions together with olive oil or honey can possibly treat acne. Onion juice or crushed onion is also said to relieve the insect bite pains like bee stings.
•Its pungent smell can be used to revive an unconscious person, too.
Energy Drinks: Getting to Know Them Better
Image by Molly Des Jardin via Flickr
Along with the advancement of technology and medical industry that can already provide solution to almost every health related issue, it’s not so surprising that few companies have already developed something that can provide us with the energy needed in just the size of an average shoe. Energy drinks are becoming more popular nowadays that they are readily available in every convenience store and bar. They are even especially packaged and marketed to appeal to every market bracket, from the night shift drivers to the housewives who are nursing a child. However, many are skeptic about these so-called energy boosters because of their components that have unknown long-term effects to the body. The effect of stimulating the body and brain is just temporary and may even cause worse problems.
Energy drinks are beverages that come either bottled or canned. They have been claiming of a more boost of strength than coffee. True enough; with the emergence of these energy drinks, they have served as a more convenient alternative to coffee. They are usually patronized by young professionals or students who rely on them to keep themselves awake.
It contains high amount of caffeine and depending on the manufacturer it can even exceed that of a cup of strong coffee. However, as compared to coffee energy drinks can be gulped down quickly allowing consumption of higher caffeine content. Aside from that, they have plenty of sugar as well, that acts as stimulant and energy filler along with caffeine. Large amounts of sugar just add more empty calories that weight-watchers don’t like. They also have added vitamins, taurine and other herbs with are scientifically proven to have benefits or otherwise.
An energy drink should not be confused with its predecessor which is the sports drink. In fact, it is highly dangerous to take energy drinks if you’re engaging in strenous physical activities like exercise or playing sports.
Excessive consumption of energy drinks may often lead to dangerous complications. Other countries have banned certain energy drink brands because of proven health hazards and possible addiction. There are even incidence of deaths and hospitalization because of drinking too much energy drinks.
Those hazards can get even worse when the energy drink is mixed with alcohol. This perhaps, came from the practice of few intoxicated people who take hot coffee in order to alleviate hangover. This kind of mix is done by people who may have wanted to mask the taste of alcohol or to immediately counter the intoxication they get from drinking. But, authorities have warned that this mix is extremely dangerous as drinking caffeinated drinks together with alcohol will only remove the symptoms of intoxication allowing more alcohol to be ingested as the person thinks that he’s not yet getting drunk. For example, a person who usually drinks just a couple of bottles is prone to drink more alcohol-energy drink mix because the red flags they normally get which warns them of an incoming intoxication is removed by caffeine. Once the caffeine wears off, intoxication sets in and potential accidents can happen.
Any energy drink should not be taken by people with sensitive conditions like pregnant women and those who under medications for it’s possible that substances in these beverages may interfere with their system.
So if you’re feeling stressed or needing more energy, better turn to more natural and healthier stuff like eating fruits and getting enough rest. The effects of which cannot be equaled by countless bottles of energy drinks.
Can Essential Fatty Acids (EFA) Rid You of Cellulite and Body Fat?
Cellulite is a skin condition that appears like orange peel. It has bumpy appearance and even look like dimples. It usually appears after having a baby and is usually found in the thighs and in the buttocks where fats are more concentrated. Cellulites are often seen in overweight and obese women for the fact that their body is full of unhealthy body fats. When fatty tissues right under the skin lose its flexibility and its bond to the skin, it will soon become unhealthy. The fact that obese women are not healthy this is the main reason why they have cellulite in thighs and buttocks area. However, cellulite doesn’t only appear in overweight and obese women. There are also thin women who have cellulites. Although, obese and overweight women are moreprone for having this skin condition.
The cellulite appears when the fatty tissue under the skin loses flexibility, health and strength. The fatty tissues under the skin must be strongly bonded to the collagen. If the fatty tissue will lose its strength because of essential fatty acid deficiency then cellulite starts appearing. A strong and flexible fatty tissue makes the skin supple and smooth which is opposite to the appearance of cellulite.
Women ages 25 to 35 are the ones who usually get cellulites. However, it is not just limited in that age because there are also women with cellulites before the age of 25 and beyond the age 40. It all depends if the essential fatty acids is not deficient. As long as the body is getting the right essential fatty acids then having cellulite will be impossible.
Cellulite only appears because of the lack of healthy essential fatty acids. Another thing is the fatty layer of the skin becomes too thick which normally what happens to overweight and obese women. So, to prevent and get rid of cellulite you must have abundant essential fatty acids in the body.
Now let us see what this essential fatty acid is all about. Essential fatty acids are very important for our body as they contribute for normal functioning of the heart as well as the other part of the body. This essential fatty acid is also important in losing or reducing weight. We need constant supply of essential fatty acids because our body cannot produce it. The supplementation through dietary consumption or supplements will also boost the level of fatty acids in the body. There are 3 essential fatty acids namely: omega 3, omega 6 and omega 9. The rich sources of these essential fatty acids are the fish.
Primarily the essential fatty acids are the only key to get rid of cellulites. Exercise can also help alsong with supplements. Now that you know what the key is, get rid of cellulites once and for all.
Health Benefits of Pomegranates
If you’re getting tired of the usual fruits you eat as snacks or as alternative to high-calorie meals, this might be the time to get up close and personal with a legendary fruit that is native in Persia. Pomegrenate (Punica granatum) is originally cultivated in the Middle East though it is now widely grown in different parts of the world. It has a sweet and juicy pulp which contains lots of seeds, but has a tough skin. The aril or seed casing is the one that is usually eaten, either raw or dried. It is even believed that ancient Babylonians chew pomegranate seeds before going to battle, thinking they would render them invincible from the enemies’ weapons.
This sweet fruit has been used as traditional medicine for many years. Its rind and the tree’s bark is considered a remedy for dysentery, diarrhea and even intestinal worms. Pomegranate juice is even found to help in reducing stomach fat.
The following are some of the health benefits that you can get from pomegranate fruit and its juice:
Cures colds. A serving of pomegranate juice can make for 16% of an adult’s daily requirement for Vitamin C. This abundant vitamin content of pomegranate juice can in turn prevent colds or flu from developing. Aside from its ascorbic acid content, it is also rich in other minerals and vitamins like calcium, potassium, iron, folic acid, tocopherol and vitamin A.
Prevents Alzheimer’s. A recent study shows that a possible cause of Alzheimer’s disease is the deposit of beta-amyloid in the brain. And because pomegranate is rich in polyphenols, it may prevent the occurrence of Alzheimer’s.
Promotes healthy heart. The antioxidant in pomegranate juice also helps in preventing and reversing atherosclerosis which is characterized by plaque buildup in the artery wall. This hardened arteries that lead to reduced blood flow which results to heart attacks. It promotes blood circulation and lowers cholesterol levels while keeping the arteries clean which decrease chances of a stroke.
Anti-cancer. Pomegranate juice contains a level of antioxidant that is three times greater than green tea and red wine. Because of this, it can potentially counter the chances of having skin or breast cancer. Pomegranate is rich in the phytochemical ellagitannins which inhibits aromatase, an enzyme that is needed to produce estrogen (associated with breast cancer). Likewise, it has anti-inflammatory and anti-bacterial properties that prevent the development of skin cancer.
Keeps the cartilage safe. Extracts of pomegranate also inhibit the production of enzymes that are associated with cartilage damage. (Cartilage is the flexible yet tough tissue in our body that can be found in the joints.) Pomegranate fruit contains anti-inflammatory properties as well that helps in the cure of osteoarthritis.
Contributes to healthy blood pressure. Another benefit of pomegranate juice is its ability to boost blood flow in the heart. It also works as a blood thinner and lowers systolic blood pressure by five percent.
Promotes oral health. Drinking pomegranate juice can help in fighting gum diseases or bad breath because of its natural antibacterial content that prevents plaque. You will never run out of serving ideas for this delicious fruit. Whether you use the seeds to garnish salads, blend the pulp into smoothies or eat the fruit as is, you’re sure to get a health benefit from it.
Cinnamon, its more than just a Flavor!
One highly popular flavoring to various food and drinks like cereals, cookies, pies, bread and coffee nowadays is Cinnamon. It’s widely available and is used all over the world not just for culinary purposes but also because of its therapeutic properties.
Cinnamon is one of the most common and oldest spices. It is sold either in sticks or quills, from the tree’s inner bark or in powdered form. In ancient times, it is known as a medicine and food flavoring but was also used in embalming the dead. In fact, it was greatly valued that they think of it more than gold. There are many varieties of it today but the Ceylon cinnamon is considered as the true cinnamon or Cinnamomum verum. Cinnamon quills are mostly brown or yellowish in color. As compared to cassia, it’s more costly but can be grounded easily into powder as it is softer.
Cassia is from a different tree and is basically harder than Ceylon cinnamon because all the layers of the bark are used. Some experts expressed their concern over eating excessive cassia because it contains coumarin which is actually a toxic substance. High amounts of coumarin is believed to contribute in acquiring kidney and liver problems. Unfortunately, most of the cinnamon commercially available in powdered form is from Cassia so people should be mindful of using this.
It is one of the few spices that can be eaten directly by humans without undergoing any synthetic processes. The sticks usually come from dried bark of cinnamon trees and are simply cut into desired lengths ready for selling. Cinnamon oil is also derived from the tree’s bark and is mostly used in spas as part of aromatherapy rather than as food. This is because it is very potent and may damage the nervous system if consumed by humans especially pregnant women.
Aside from its antioxidant content, cinnamon also contains calcium, fiber, iron and manganese. Fiber and calcium as we know can prevent colon cancer by binding it to bile salts and removing them from the system. As a result, the body utilizes cholesterol so it can produce new bile thus lowering cholesterol levels.
Cinnamon’s therapeutic properties are derived from the oils in the cinnamon most notably known as cinnamaldehyde. The cinnamic aldehyde also has positive effects on the blood platelets for it prevents blood platelets from clumping together. Cassia is commonly used in teas and can even improve absorption of dairy products. In some countries like China, it is used to treat common ailments including diarrhea and colds.
Recent studies and traditional medicine show some beneficial effects of this well-known spice just like the following:
Diabetes. Although this should not be incorporated into the patient’s diet without consulting their physicians first as possible conflict with medications can occur.
Antibacterial property. Studies made on animals show that there are substances in cinnamon that can counter the bacteria Helicobacter pylori which causes stomach ulcers. Others even consider cinnamon as a good food preservative.
Treatment for sore throat. In some countries, cinnamon is used to cure coughs and sore throats by boiling some water with a stick of cinnamon. The water is drank and used for teas.
Relief from toothache. People suffering from the aching tooth may find relief in cinnamon and honey. Just mix 1 teaspoon of cinnamon powder with 5 teaspoons of honey and apply the paste directly to the tooth twice a day.
Promotes better cognitive performance. There are claims regarding the ability of cinnamon’s scent to improve mental processes, too. Studies regarding this involve having the participants smell different scents and handing out test questions to them. Those who are on the cinnamon group reportedly got higher scores.
Related Reading:
Bananas: A Powerhouse of Nutrients and Health Benefits
Most people link bananas with comedy gags because of the classic banana-peel-slip act that has been around for ages. But as banana shot into popularity and many favored its sweet taste as well as its inexpensive price tag, it became known for its powerhouse nutrients and health benefits.
Banana fruits come in bunches, each composed of many fingers or single banana fruit. It is believed to be a native of Malysia which eventually spread to other Asian countries sometime in 327 BC. Although the usual skin color of the banana is yellow but also come in red, black or purple.
They can be purchased as ready to eat when ripe or still in green color. If you want to speed up the ripening of bananas, simply wrap them in a paper and leave them at room temperature. They naturally produce ethylene which is responsible for their ripening and sweet flavor. The formation of ethylene signals the production of amylase that converts starch into sugar as well as pectinase that softens the fruit. Sometimes you will notice dark spots on the skin of bananas but dont throw it because they don’t really affect the flesh. Bananas have seeds, but most common varieties have reduced them into tiny specks in the flesh of the fruit.
They are great for breakfast as they provide energy through carbs and B-vitamins. They are ideal for dieters because they are low in calories and fat-content but high in water and potassium levels. Moreover, high intake of potassium and lower sodium intake can decrease water weight. Vitamin B6 is also found in bananas which helps in the production of hemoglobin for the blood. It also boosts immune system by aiding in the manufacturing of antibodies.
High potassium content of bananas is the most notable nutrient of this fruit. Just by eating a piece of banana after every meal is already enough for the body’s daily requirement. With enough potassium, kidney problems can be minimized, too. It’s also good for the bones because it prevents loss of calcium through urine. It is a common result of diets that are high in sodium.
They can also prevent the development of stomach ulcer because of antacid effect and protease inhibitors that removes some stomach bacteria. Also, there are substances present in bananas that stimulate cells to produce a thick mucus barrier that protects against stomach acids. The fructooligosaccharides which encourages growth of friendly bacteria in the colon is also found in bananas. Friendly bacteria or probiotics trigger the production of essential vitamins and enzymes that protect the digestive system from harmful microbes and at the same time improve the body’s ability to efficiently absorb nutrients like calcium.
Both the flesh and the skin of banana are edible. They can be eaten raw, fried, boiled and even made into a delicious dessert. Bananas are also great addition to other dishes. If you get tired of eating it fresh or making a dessert out of them, try adding sliced bananas to your morning cereal and you’re sure to get an extra dose of energy.
It’s also a good idea to stock on bananas so you can reach for one whenever you crave for something sweet for dessert. They are great substitute for junk foods as snacks. Not only will you get satisfied, your taste buds will be delighted and your body will reap the healthy benefits that comes with it, too.
Diet Principles for Breastfeeding Women
Lactation is probably a wonderful and fulfilling period in a woman’s life. It is in this stage that mothers share nutrients and strength to a very dependent newborn. Generally, nursing mothers should have more calorie intake to meet the normal milk requirement of her body. It is said that 23 to 27 ounces of milk per day that contain lots of nutrients including calcium. However, this should not be made as an excuse to take in unwanted and empty calories in our system. There should be a set of a set of diet principles that should guide her all throughout.
Add up calories from healthy foods. Do not be afraid to eat more as long as what you are eating is healthy. Actually, the quality and milk composition is never affected with diet. However, mothers should expect a decrease of milk amount if a balanced diet is not achieved. Expects emphasize the need to increase at least 25 more grams of protein in a mom’s diet. DHA, an omega-3 fatty acid responsible in improving the infant’s eyes and nervous system, should also be present in every meal. These two nutrients are present in fish, milk products and yoghurt. In choosing fish and other seafoods, always check for safety as some of them may be contaminated with mercury, a very harmful substance. Of course, one needs fiber from fruits and vegetables.
Strictly follow eating time for meals and snacks. It is expected that lactating women gets easily gets hungry especially after feeding their young. This hunger is just normal. Thus, timely regular and eating habits should be observed. In preparing meals, one may seek food suggestions from the Food Guide Pyramid. In general, the guide advised the need to avoid food with saturated fats and sugars. Fruits and vegetables should also be frequently present in both meals and snacks as they are low in sugar and they contain essential vitamins and minerals like calcium, Vitamin A, E, C and B among other substances. Other minerals can also be found in whole wheat grain and cereals..
Increase water and juice-intake. Fluids are necessary to facilitate easy breakdown of nutrients from your meals. Water also increases the volume of milk from the woman’s breasts. Other fluids like fruit juices and milk are good alternatives.
Avoid alcohol and caffeine and other substances that may pollute your system. It is in this period that mothers should give extra care to their bodies and avoid substances and elements that may affect their child’s health. One should take note that alcohol and nicotine from cigarettes can easily enter the bloodstream and be included in the milk composition. This should alert mothers because large amounts of alcohol in human milk can cause genetic mutation, possibly retardation in an infant.
Take food supplements as prescribed. Synthetic food supplements may be the most convenient source of essential vitamins like Vitamin A and Zinc, however, mothers should still ask the guidance of a trusted doctor. The amount of these vitamins should be regulated as they may affect the baby’s fragile health.
Herbal Treatment Plan for Diabetic Patients
Western and Eastern countries are like two different planets in terms of medical approaches. Oriental medicine relies mostly on herbs that are said to have natural components that could effectively heal ailments. Oriental Chinese and Indian medicine further believe that the presence of illnesses is evidence that the body is losing its balance and harmony. For many years now, Eastern countries have successfully treated and managed diabetes, which is often called by the Chinese as Wasting and Thirsting Syndrome as patients are observed to possess extreme thirst while “wasting” or losing so much weight in such a short period of time.
If you want to try other opinions in treating diabetes, you might as well try Oriental medicine and diet. They are proven effective and non-toxic. Just make sure that the prescribed herbs do not interfere with the effectiveness of your doctor’s medicines as well. Here are some of them.
Vegetables. The vegetable with a scientific of Momordica charantia known as bitter gourd, bitter melon or balsam pear has been known to lower glucose levels. Some prepare it as dish or as a salad ingredient. Some also extract the juice of the unripe bitter gourd. Bitter gourd has been proven from laboratory tests to contain the insulin-like peptide, Momordica that can help patients with Type 1 diabetes lower their blood sugar. Then, again, experts advise that the herb should be eaten with an herbalist’s supervision as it also contains other substances like chlorpropamide, glyburide and phenformin that can exaggeratedly lower glucose levels. Brocolli, okra and other green leafy vegetables are also effective in producing natural insulin in the body.
Spices. Spices, especially onion and garlic contain flavonoids that strengthen the body’s immune system. Previous experiments have found out that onion and garlic contain substances like allyl propyl disulphide (APDS) and diallyl disulphide oxide (allicin) that helps metabolize saturated fats. Other substances in these spices also stimulate the production of insulin.
Cinnamon. It has also been found to lower blood cholesterol and blood sugar in some sixty diabetic patients. If you are wary of this finding, you may just include a little amount of cinnamon in your cooking. Ginger is also a good herbal medicine for diabetes.
Leaves, Roots and Tree. Some residents in Europe have relied on the effectiveness of the fig leaf in facilitating normal glucose levels. Grounded fig leaves can be made as tea. It is interesting to know that Ginseng roots, known for its ability to improve virility, are also a good herb for diabetics.
Indian Kino. The tree with a scientific name Pterocarpus marsupiu known as Indian Kino and Malabar Kino is used in Indian medicine to treat diabetes. This contains flavonoids that aid the pancreas to heal thus can function again in insulin production. This is a very unique characteristic of the tree that has never been found in other herbs.
The wonders of alternative healing and medicine have created ripples all around the world. However, in choosing herbs as alternative, make sure that you read and get updated with the latest findings. Herbs, generally, contain chemicals that may affect your health. It is also best to avail of the services of a known herbalist. You may also consider other techniques like acupuncture and aromatherapy.