Stay Healthy With A Stronger Immune System

Posted on October 10, 2017 by admin

When I was exclusively breastfeeding my third and youngest daughter 9 years ago, falling sick every other month was a norm. I reckon that my baby sucked away all my nutrients, plus with the lack of sleep and stress of caring for a baby, my immune system weakened. On top of breastfeeding, I was stressed out with my baby’s health issue, which only resolved after her surgery 13 months later. I also had 2 older pre-school kids then who kept bringing the bad bugs back from school, which only made matter worse.

To stay healthy, energetic and sick-day-free, we have to strengthen our immune systems.

Here’s how the immune system works:

Our body’s battle for immunity begins in the mouth. Bet you didn’t know that your saliva contains powerful antimicrobials like lysozyme, alpha-amylase and lactoferrin.

Any germs that sneak past those will confront our stomach’s hydrochloric acid.

Then, should they survive, they’ll go up against the proteins and chemical compounds in our digestive system that break down bad bacteria.

Finally, our own personal good bacterial population goes to work. They prevent bad bacteria from entering our bloodstream or taking root in our small intestine and colon. Those good bacteria are called probiotics. Think of them as an army against illness.

Your immune system is an incredible thing. The bacteria in your gut is actually a powerful army willing to fight on your behalf, but only if you feed them properly. And if you do get sick, certain foods can help you recover quicker. What you eat today can determine whether or not you get sick tomorrow.

Should you really feed a cold and starve a fever?

Feed your bacteria army
The GI tract comprises over 70 percent of the immune system. That’s home to our good gut bacteria, which fight off a whole lot of yucky stuff.

If you want those bacteria to work for you, you’ve got to feed them well. They love to chow down on nutrient-dense, fiber-rich whole foods. Steer clear of processed foods, fats and sugars. That’s why a balanced whole-foods diet is your best insurance against all kinds of viruses and infections.

If you’re healthy, aim for one to two servings of probiotic-rich foods each day (more if you are trying to prevent or alleviate a medical problem).

Some of the best whole-food sources of probiotics are:

* Dairy: yogurt and kefir with live and active cultures
* Fermented vegetables: pickles, sauerkraut, kimchi
* Fermented soy: miso, tempeh

Other superfoods to superpower your immune system:

Chicken soup
Chicken soup isn’t just good for the soul. It’s good if you’re feeling under the weather, too. Research has found that chicken soup helps to prevent inflammatory white cells from moving to other parts of your body, which can decrease your cold symptoms.
The bone broth in chicken soup contains collagen, which can help boost your immune system, in addition to amino acids and nutrients that help prevent inflammation. Chicken soup’s illness-fighting ability is thought to be related to cysteine, an amino acid released from chicken during cooking

Simple Chicken Soup

Fatty Fish
Your heart isn’t the only thing that can benefit from a dose of omega-3 fatty acids. Fatty fish, such as salmon and tuna, contain omega-3 fatty acids, which help control inflammation in your body. It’s important to consume inflammation-fighting foods on a regular basis, but especially when you’re feeling under the weather. That’s because chronic inflammation can weaken and disrupt the function of your immune system.

Garlic
Garlic contains allicin, a compound that can help fight infection and bacteria. One study showed that people who ate garlic daily were less likely to catch a cold. Eat raw garlic if you’re feeling really daring, or add it to soups and other cooked meals to reap the benefits without the vampire-slaying breath.

Foods Rich In Zinc
Zinc isn’t a mineral you want to do away with. Some studies show that zinc may help reduce the duration of a cold if taken right away. Zinc helps regulate the immune system, build and maintain lean body mass and heal wounds. Foods high in zinc include oysters, red meat, eggs, fortified cereal, beans and pumpkin seeds.

Turmeric
This flavorful spice is considered a superfood for a good reason. It’s rich in antioxidants and has strong anti-inflammatory properties. Research suggests these qualities make turmeric a strong defense against colds, coughs, and congestion. Try it in a turmeric latte, aka golden milk, or use it to season lean meats, grains and other healthy foods.

Turmeric2

Fruits and Vegetables
Vitamin-rich foods are key to maintaining a strong immune system. Vitamins A, C, and E are particularly useful in building immunity. Fruits and vegetables are some of the best sources of these nutrients. Foods rich in vitamin A include carrots, dark leafy greens and sweet potatoes.
Vitamin C can be found in high quantities in citrus fruits, tomatoes, and bell peppers. Dark leafy greens, butternut squash and avocado are excellent sources of vitamin E. Pairing these and other fruits and vegetables with adequate protein intake will help supercharge your immunity.

Plenty of liquids

In addition to consuming healthy foods, it’s also critical to stay hydrated in order to help keep your throat and airways clear. But not all beverages help fight illness. Steer clear of sugary drinks and sodas as too much sugar in your body can cause inflammation… which further weakens your immune system.

Lastly, the old adage that “an ounce of prevention is worth a pound of cure” always applies. The best way to stave off the cold and flu is try to stay as healthy as possible by maintaining a healthy diet, being physically active and practicing good hygiene. There is no miracle food that can help prevent a cold, but lacking in certain nutrients can contribute to a compromised immune system. So for the best cold prevention, focus on eating balanced healthy meals and exercise regularly all year-round.

Lastly, try to banish stress from your life. Stress suppresses the immune system, which makes it easier for you to get sick and harder to fight off bugs. When people are constantly under stress, they get sick. Meditation, regular exercise, online therapy and plenty of sleep can also help you de-stress and boost your immune system.

Fruit Vinegar Health Benefits

Posted on September 9, 2017 by admin

In my fridge next to the roselle kefir are bottles of fruit vinegar. These drinking vinegars have now claimed a permanent spot in my fridge.

I am a pro-apple cider vinegar health freak for many years. For more than a decade now, the first drink of my day has been organic apple cider vinegar with Manuka honey or raw honey mixed with a teaspoon of psyllium husk. This will kick start my system to work and move the bowels. Recently, I added Korean Hong Cho fruit vinegars. At mid day, I drink a glass of Hong Cho fruit vinegar. I currently have 2 flavors in my fridge: black raspberry vinegar and blueberry vinegar. Cass drinks this fruit vinegar too. It’s the only fruit vinegar that she likes as she loves the slightly sweetened and tang of berries from the vinegar. She says it tastes like her favorite Japanese fruit jelly. The promoter at the supermarket who introduced this vinegar to us told us that Hong Cho fruit vinegar is effective in preventing constipation.

While it’s not a miracle elixir, vinegar can give your health a boost in many ways.

Grain vinegars and fruit vinegars, both of which are fermented, possess a variety of beneficial physiological effects, including antibacterial and antioxidant properties and even some anticancer activities (particularly with Japanese black soybean vinegar), according to a 2016 review in the journal Comprehensive Reviews in Food Science and Food Safety.

Recent studies also point to the potential of drinking vinegar to promote weight loss and to treat insulin sensitivities.

Benefits of Vinegar

Weight Loss
Apple cider vinegar helps to burn fat, improves the functioning of the metabolism, leading to weight loss.

Management of Diabetes
The ability of vinegar to moderate insulin and glucose levels seems to offer some benefit for diabetics. A Swedish study, published in a 2005 issue of the” European Journal of Clinical Nutrition,” showed that when participants ate a simple carbohydrate meal based on white wheat bread, but supplemented it with vinegar, they experienced less of a spike in blood glucose and insulin levels than participants who ate just the bread meal.

An animal study, reported by the “Pakistan Journal of Biological Sciences” in December 2008, indicated that apple cider vinegar ingestion may be of “great value in managing the diabetic complications.”

Reduces Glycemia
Vinegar is also useful in reducing glycemia. Research has shown that its addition to a high glycemic meal has positive effects on the reduction of postprandial glycemia.

Detoxification and Digestion
The use of vinegar to promote cleansing dates back to Hippocrates, who recommended apple cider vinegar to cure joint pain, digestive distress and blood disorders. Apple cider vinegar destroys harmful bacteria in the digestive tract—creating more efficient digestion and elimination of waste. He also noted that vinegar’s ability to break up fat helped improve the functioning of the liver and kidneys, whose primary role is to detoxify the body.

Anti-aging Properties
In many cultures, vinegar was thought to improve immunity and was associated with longer life and strength. Studies administering it to rats have shown quite encouraging results.

Improves Acid-alkali Balance
Taking two tablespoons of vinegar every day can help reduce high alkalinity in the blood. Alkalinity is increased by regular metabolism, which has to be balanced by an acid. It could be a good choice for this!

Antimicrobial Properties
Vinegar possesses antimicrobial properties. Tests on wood vinegar confirmed that wood vinegar was effective in controlling the growth of microbial cultures.

Fun Facts
Vinegar has been used as a food preservative for hundreds of years. Vinegar, due to its antibacterial properties, can effectively act as a good preservative for food by controlling microorganisms that generally attack food and cause decomposition.

If drinking vinegars haven’t crossed your radar yet, they most definitely will soon as more and more drinking vinegar stalls and shops pop out at malls.

Marmite Health Benefits

Posted on July 26, 2017 by admin

My brothers and I grew up eating Marmite and Bovril. We ate it with our porridge. On days when my late maternal granny didn’t cook any soup, we would have instant soup of Marmite or Bovril.

When our daughters were toddlers, I used to substitute dark soy sauce with Marmite. It’s been a while since I last bought our last jar of Marmite. The other day, I came across a recipe for Marmite pork and I was itching to try this recipe. So off I went to get a jar of Marmite and dished up Marmite pork, which was outrageously yummy! Instead of deep frying the Marmite marinated pork strips, I pan-fried them.

My Marmite Pork with Lemon Zest, SO delish!

I like having a bowl of light Marmite soup for my mid-morning breakfast, with 1 teaspoon to about 300 ml of hot water. Whenever I crave for something savory and don’t have quick access to it, I’ll make myself a cup of Marmite soup to satiate my craving.

Did you know that science has proven that Marmite is actually rather good for you.

Originally containing only four ingredients (yeast extract, salt, spices and celery), vitamins and minerals were later added to the recipe to boost Marmite’s health potential, and scientists have been championing its benefits ever since.

In fact, the black stuff was considered so essential for a healthy diet that it was included in soldiers’ ration packs during World War One and has subsequently been used to treat conditions ranging from malaria to malnutrition.

Why Marmite Is Good For You:

1. It can help you sleep better

According to a recent study, magnesium – a mineral that’s abundant in Marmite – can help us all get better shut eye. Scientists believe it calms the body’s nerves, hence relaxing muscles and improving our slumber.

2. It can help prevent dementia

A scientific study suggested that the cult British foodstuff could help boost brain power and stave off dementia. Researchers from York University said the high concentration of Vitamin B12 in the yeast extract increases levels of chemicals in the brain which are thought to protect against neurological disorders. Participants in the study ate a teaspoon of Marmite per day and were found to have increased levels of a neurotransmitter known as GABA, said to calm the brain and soothe the effects of anxiety.

The effects were noted for eight weeks after the study was completed, suggesting that the health benefits of the inimitable brown spread could have a long term impact on the body.

3. It’s as nutritious as vitamin supplements
Marmite is packed with B vitamins that are essential for good health – containing so much per serving that you can probably do away with taking expensive B supplements. A single serving contains 17pc of your recommended daily allowance of Vitamin B1 (thiamin), 18pc of B2, and 36pc of B3. These vitamins are essential for eye and skin health, as well as protecting your nervous system and helping you to break down the energy from food. B vitamins are all water soluble so are not stored by the body, thus requiring a daily dose.

4. It can keep your heart healthy
Marmite’s high content of Vitamin B1 could be highly beneficial for preventing cardiovascular disease, particularly among diabetics. A study at the University of Bristol found that supplementing diabetic and non diabetic mice with a chemical similar to Vitamin B1 called benfotiamine improved their recovery after a heart attack and lowered their risk of cardiovascular conditions. Further studies are required to see if the same theory can be applied to humans, but it seems a good enough reason to up your Marmite intake, all the same.

5. It keeps vegans alive

Vitamin B12 is essential for maintaining a healthy nervous system and blood, but cannot be found in plants. This is a problem for vegans, who do not eat any animal products, which naturally contain the vitamin.

Vitamin B12 deficiency can cause numerous health problems, but Marmite may provide a solution.

Fun Facts :

In Sri Lanka, Marmite is apparently used as a potent hangover cure. Simply dissolve it in boiling water and lime juice, add a fried, sliced onion and watch your hangover quickly disappear
After trying it on the UK on tour in 2011, Britney Spears admitted she’s a fan of the yeast based spread. According to insiders, she tried to make a stew with Marmite and also asked for Marmite Twiglets on her rider.

Spears isn’t the only superstar fan of the spread. The Rolling Stones, Dido, and Eddie Redmayne are all reportedly fans.

Britney Spears

Roselle Kefir

Posted on November 19, 2016 by admin

The latest addition to our healthy eating regimen is roselle kefir from My Kefir World. I have tried many different brands of probiotics for Cass and sadly, she liked none of them, except for the mango flavored probiotics from Melaleuca but it contains sweetener, which I don’t fancy. When I first let Cass try roselle kefir, I was doubtful that she would like it as she’s such a little fussy pot. But to my joy, she liked it! She only likes it when taken neat. She says it tastes like red wine, which is tart, slightly sweet with a soda / sparkling feel in the mouth.

roselle 4

Like yogurt, kefir is a cultured milk or cultured sugar water product with a tart and even sour taste, but the two foods have some differences as well.

Kefir (pronounced kee-fer) originates from the Caucasus Mountains in Eastern Europe. It’s believed that the name comes from the Turkish word “keif” which means good feeling. Kefir’s flavour is naturally sweet and slightly bubbly, and mild but a bit tangy as well.

Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Because kefir does not have a standardized nutrition content, the content values can vary based on the cows, cultures, and region where it is produced. Yet even with the range in values, kefir has superior nutrition.

Among the clinical researches done, some findings on kefir health benefits include:
1. Allergy prevention and control
2. Inhibits tumor growth
3. Improves lactose digestion for those who are lactose intolerant
4. Rats fed with kefir grains reduced their inflammation by 80%
after 2 weeks
5. Reduction in migraine, headaches, anxiety symptoms and more restful sleep
6. Kefir grains taken orally prevented fungal infection in human
trials in Russia
7. In Japan, experiments with mice showed that kefir induced a
positive immune response and the size of cancerous tumors
was reduced
8. Corrects gastric and digestive problems

Rich in Lactobacillus acidophilus and Bifidobacterium bifidum, kefir also provides significant amounts of lactic acid bacteria and beneficial yeast. In fact, the cocktail of beneficial microbiota within kefir makes it one of the most powerful probiotic foods on the planet!

Below – water kefir grains
water grains 1

Because of kefir’s unique set of nutrients it has been show to benefit the body in 7 main ways:

Boost Immunity
Heal Inflammatory Bowel Disease
Build Bone Density
Fight Allergies
Improve Lactose Digestion
Kill Candida
Support Detoxification

The drink is made either with kefir grains or a powdered kefir starter — the grains aren’t an actual grain like wheat, but are made of bacteria and yeast. Generally of a thinner consistency than yogurt, kefir is usually sold as a drink, either plain or flavoured.

Fun Facts On Roselle

Roselle is becoming increasingly popular as a health drink.

Roselle contains one of the highest content of Vitamin C. It contains 3 times more Vitamin C than blackcurrant and 9 times more than citrus fruit. It is also found to have rich anti-oxidant properties (anthocyanins).

The fresh roselle calyx has been found to contain vitamin D, vitamin B1, vitamin B2, and vitamin B2 Complex, Vitamin A, Niacin and Calcium.

Known benefits of drinking roselle juice:

1. Its drink acts like natural electrolyte beverage to substitute
minerals sweated out while playing sport.

2. Decreases inflammation of kidney and urinary tract.

3. Scientists found it is good for arteriosclerosis and reduce blood
hypertension.

4. Normalize blood pressure.

5. Stimulate internal peristalsis.

6. Relief cough and fever.

7. Increase our bodies’ resistance to diseases.

8. Decrease absorption of alcohol.

9. Softening and smoothening of skin.

Natto Beans Health Benefits

Posted on November 14, 2016 by admin

The majority of soy that you find in in grocery stores is actually genetically modified or GMO and is not farmed the same way or yielding the same nutrition.

However, when you ferment soybeans you have a completely different product that yields a completely different nutrient system for the body. When it comes to soy, the safest way to consume it is through fermented soy products like miso, tempeh or natto.

Natto is fermented soy beans, with beneficial bacteria called Bacillus subtilis. The beans are brown and soft, covered with sticky, slimy substance and it smells pungent. It takes time to acquire the taste, like how you would with stinky tofu. I never liked it initially but over time, through exposure to it, I have learned to accept the taste and even love it now! Many people may take a longer time to get used to the taste of natto than with cultured vegetables or probiotic liquids but the taste is definitely worth acquiring!

Many health practitioners and dietitians do not recommend eating soybeans unless they are fermented. The key element in natto is the fermentation of the soybeans, which make them easier to digest while increasing your body’s ability to absorb nutrients.

Primarily eaten as a breakfast staple in Japan for over 1,000 years, natto is a great source of protein and is low in calories. But it goes even further to enhance your inner and outer health.

I had this bowl of natto rice with onsen egg at Isetan on Saturday and loved it. It is such a simple dish yet it tantalizes the taste buds. My daughters have not quite gotten used to the taste of natto yet.

Unlike many foods that are only rich in Vitamin K1, natto is rich in both types of Vitamin K.

Vitamin K1 is found in green leafy vegetables and makes up about 90 per cent of the vitamin K in a typical Western diet. Vitamin K2 isn’t produced in plants, but by various types of bacteria. It makes up only about 10 per cent of Western vitamin K consumption².

Natto increases the health and strength of your skin, heart and bones.

Here are some of the many health benefits of natto:

Natto is especially rich in vitamin K2, which could reduce bone loss in post-menopausal women by as much as 80 per cent.
Fermented soybeans such as natto contain Vitamin PQQ, which is very important for the skin. PQQ in human tissues is derived mainly from diet.
Vitamin K is repeatedly shown to reduce blood clots by slowing arterial calcification, enhance liver function and encourage the flow of urine.
Vitamin K2 has a better bioavailability than K1. Studies show that this molecule remains in the body for a longer period and is more effective at lower doses, hence is much more bio-effective.
Additionally, natto suppresses immune reactions.

Created during the fermentation process, nattokinase is used for a variety of medicinal purposes:

Beriberi (B vitamin deficiency)
Cancer
Chronic fatigue syndrome
Endometriosis
Fibromyalgia
Infertility
Pain
Muscle spasms
Uterine fibroids

When natto is eaten on a regular basis, these are some of the more common health benefits you can expect:

Effective against high cholesterol.
Effective against osteoporosis and hip fractures.
Fights against fibromyalgia.
Lowers blood pressure and improves circulation.
Less risk of colon cancer.
Less risk of breast cancer (as soy appears to lengthen the menstrual cycle).
Prevents stroke, heart attack and heart disease.
Prevents vitamin-deficiency disease.
Reduces the symptoms associated with menopause.
Relieves constipation.

The high life expectancy enjoyed in Japan is largely down to the nation’s healthy diet, according to a new study. Japanese are very health conscious and hygienic. Take a hint from the Japanese diet if you want to add more quality years to your life.

Because of natto’s health benefits on blood viscosity, those who are on blood thinners such as Coumadin (warfarin) should not eat natto. But for others trying naturally to improve circulation, lower blood pressure and build stronger bones, natto is truly the super food of choice.

The Benefits of Buying Seafood Online

Posted on May 25, 2016 by admin

At one time, you would have to get in your vehicle, drive to the store, fight through the crowds, wait in line and then drive all the way back home just to get some fresh seafood. Thankfully, this isn’t the case anymore. With the help of the internet, you can order online fresh seafood that is delivered right to your door. Unfortunately, too many people still don’t understand the benefits associated with online seafood.

More Convenience
As I’m sure you know, shopping online is far more convenient than the time-consuming experience of shopping at brick and mortar stores. The whole hassle of trying to find a parking space and the seafood you’re looking for, as well as dealing with crowds, the long lines and traffic can become a frustrating chore. This is eliminated when you place an order online for the seafood.

Larger Variety
You are no longer restrained to only buying the fish species available at your local market. Let’s face it, your local supermarket cannot financially maintain a large selection of seafood. Because of this, you are limited to the seafood variety that your local stores have in stock. This isn’t the case with online seafood markets, which offer a wide array of fish and seafood. Using online fish markets allow you to more easily find the specific type you are looking for as well as opening up a whole new world of seafood species.

Much Fresher
The seafood sitting on the supermarket shelves typically change hands multiple types before it reaches the consumer. Because of this, the seafood is not as fresh as it could be, which increases the chance of bacteria growth. When you buy seafood online, however, you are getting the freshest fish possible, often times right off the boat. The only way you could come buy fresher seafood is if you caught it yourself.

Healthier Seafood
Online seafood companies place great emphasis on high quality. Which means they go to great lengths to ensure the freshness and quality of their product, as well as taking all the necessary steps to minimize the chance of deterioration in the quality. Furthermore, online seafood companies have greater control over their products than grocery stores do, which depend entirely on their suppliers and just hope they quality of the seafood is good enough.

Nuts Health Benefits

Posted on May 6, 2016 by admin

Eating a handful of nuts is a part of my healthy diet everyday. Nuts, which contain unsaturated fatty acids and other nutrients are a great snack food, too. Though some nuts like almonds, pistachios, macadamia and pecan are expensive in our country, I do not mind spending a little more on these healthy snacks. Nuts are way healthier than chips, candies and fries.

The type of nut you eat isn’t that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it – almost every type of nut has loads of nutrition packed into a tiny package.

My kids have been trained to eat nuts everyday. I pack a handful of roast almonds, cashew nuts, walnuts or broad beans into my children’s lunch boxes almost daily. They add nuts into yoghurt, cereals or eat them as they are. In the early days, nuts were not my children’s kind of snacks. I keep telling them that nuts are healthy and since they do not drink dairy milk, nuts are an excellent alternative source of calcium for the health of their bones and teeth.

In our kitchen larder, hardly do our children see chips or crackers. Instead, the larder is always well stocked with an assortment of nuts, organic brown rice rings, organic seed and nut crackers and the occasional ‘healthy’ low-sodium multi-grain tortilla chips with zero MSG.

As you can see below, these are our comfort snacks to run to in between meals:

Eating Nuts Benefits Your Heart

People who eat nuts as part of a heart-healthy diet can lower the low-density lipoprotein (LDL, or “bad”) cholesterol level in their blood. High LDL is one of the primary causes of heart disease.

Eating nuts may reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries.

In A Nutshell, Why Are Nuts Healthy?

Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:

Unsaturated fats. The “good” fats in nuts — both monounsaturated and polyunsaturated fats can lower bad cholesterol levels.
Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that may help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.
Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

What amount of nuts is considered healthy?

As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it’s still a lot of calories. That’s why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.

Instead of eating unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. The American Heart Association recommends eating four servings of unsalted nuts a week. Select raw or dry-roasted nuts rather than those cooked in oil.

Does it matter what kind of nuts you eat?

Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it’s been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy.

Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they’re covered with chocolate, sugar, flavors, MSG or salt!

Nuts Help You To Live Longer!

The largest study of its kind, published in the New England Journal of Medicine, finds that people who eat a handful of nuts every day live longer than those who do not eat them at all.

Scientists from Dana-Farber Cancer Institute, Brigham and Women’s Hospital, and the Harvard School of Public Health came to this conclusion after analyzing data on nearly 120,000 people collected over 30 years.

The analysis also showed that regular nut eaters tended to be slimmer than those who ate no nuts, putting to rest the notion that eating nuts leads to weight gain.

Previous studies have already shown links between eating nuts and lower risk for many diseases, including heart disease, type 2 diabetes, gallstones, colon cancer and diverticulitis.

Eating lots of nuts has also been associated with lower cholesterol, reductions in inflammation, oxidative stress, body fat and insulin resistance.

Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:

Almonds: protein, calcium and vitamin E
Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium for an adult
Cashews: non haem (plant based) iron and a low GI rating
Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
Hazelnuts: fibre, potassium, folate, vitamin E
Macadamias: highest in monounsaturated fats, thiamin and manganese
Pecans: fibre and antioxidants
Pine nuts: vitamin E and the arginine amino acid
Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
Walnuts: alpha linoleic acid: plant omega 3 and antioxidants

A healthy daily intake of nuts is 30g (a small handful) or approximately:

20 almonds
15 cashews
20 hazelnuts
15 macadamias
15 pecans
2 tablespoons of pine nuts
30 pistachio kernels
9 walnut kernels
a small handful of mixed nuts or about two of each of the ten nut varieties (except chestnut which isn’t eaten raw)

Should I avoid nuts if I Am Concerned About Gaining Weight?

A small handful of nuts (30–50g) each day is not associated with a weight gain, and may also help reduce the risk of obesity. The healthy fats in nuts can help you feel fuller, which helps to control appetite.

And since some fat is trapped in the fibrous structure of the nut, it passes through the body rather than being digested.

Nuts can be part of a healthy diet to maintain or even lose weight, as long as your overall calorie intake does not increase. Eating a handful of nuts is an excellent substitute for less healthy foods such as deep fried foods, biscuits, cakes, chips, chocolate and so on. And don’t forget that apart from incorporating nuts in your diet, you must also include exercise in your daily regimen. And don’t forget to eat everything in moderation!

Barley Water Health Benefits

Posted on January 22, 2016 by admin

Since last Sunday when Cass had a UTI attack, I have been boiling barley water with screwpine leaves (pandan leaves) on a daily basis. Along with other anti-UTI drinks, I managed to treat the UTI, hopefully successfully with no more recurrence.

Barley water is a very effective home remedy to drink when you have a Urinary Tract Infection. Barley water also brings down the heat content in the body. In some countries, people consume barley rice during summer for its cooling properties.

Here are 10 reasons to incorporate barley water into your daily diet (note: barley is not gluten free).

UTIs: This has been used as a natural remedy for urinary tract infections in both adults and children. It also prevents strong urine odor.

Weight loss and cholesterol maintenance: There has been research on barley water, which has shown it to be very beneficial in lowering cholesterol. It may also help keep you satiated for longer periods of time, making it a perfect tonic to include in many weight loss plans.

A study conducted by American Journal of Clinical Nutrition has shown that the fiber that comes from barley water lowers cholesterol.

Kidney stones: Regular consumption of lemon barley water has been recommended while flushing kidney stones. Barley is rich in magnesium, which may help to prevent kidney stones from occurring in the first place, as well as aids in flushing out toxins. The insoluble fiber in barely water can also act against gallstone formation.

Skin health: Drinking barley water often and applying it topically on acne affected areas helps to reduce inflammation, providing a soothing effect. When applying to the skin, you’ll want a thicker formula, so opt for less water when making the mixture (you want it to be thicker like an oatmeal).

Cardiovascular health: Fiber is extremely beneficial for your cardiovascular system. It may help to prevent atherosclerosis, which is a build-up of plaque on the arteries.

Detoxing: Barley water acts as a wonderful natural body cleanser, flushing toxins from the body and keeping you hydrated. Drinking lemon barley water also helps to improve immunity!

Cooling down body temperature: This tonic helps to cool the body and in some countries, people choose to consume barley rice during the warmer summer months for its natural cooling properties.

Digestion: Consume a glass of hot barley water everyday for better digestion and to aid in fighting constipation or feelings of nausea.

Hydration: This is a great, healthy substitute to soda, coffee and other caffeine-laden beverages, which ultimately dehydrate the body.

Diabetes: Magnesium has been shown to react with enzymes in the body involved in regulating insulin levels and may reduce the risk of Type 2 Diabetes.

Extra benefits include:

Antioxidants: Great for cancer prevention and the promotion of a healthy heart.

Vitamins: Rich in vitamins B1, B2, B3, B5, B6, B9, and vitamin E, makes barley water a great option!

With its many benefits, barley water is definitely an ideal beverage. It is not costly and easily available. So reach out for a glass of barley water when you next order your drinks at the cafe and ditch the sugary drinks.

Meatless Fried Rice

Posted on November 25, 2015 by admin

These days, I try to reduce the consumption of meat, especially red meat and instead, increase our intake of vegetables. I dish up a veggie dish everyday. On busy days when I do not have the time to cook our vegetables, I serve everyone raw veggies – cucumbers, tomatoes, capsicums, carrots, celery and salad leaves. I buy organic vegetables most of the time. Steamed sweet corns, Edamame beans and sweet potatoes are our favorites too.

Today I whipped these up for dinner:

Meatless fried rice with sides of kimchi and organic orange cherry tomatoes. I used low GI Basmati rice.

Chicken bones and anchovies soup with lots of carrots, organic tomatoes, organic siew pak choy and fish balls. Fish balls are an occasional sinful treat.

My meatless fried rice composed of sweet corn kernels, scallions, 4 eggs, julienned carrots, garlic, pepper, organic soy sauce and overnight Basmati rice (cooked with pandan leaves, lemon grass and ginger).

My meatless fried rice would have tasted even yummier had I added one whole big onion but I was tied down with work today and didn’t have ample time to prep the onions. Last week, I cooked another style of meatless fried rice which composed of Bombay onions, chopped garlic, scallions and the kids loved it. I discovered that the secret to aromatic and yummy fried rice is to add lots and lots of onions. Onions are naturally sweet and full of flavors.

For those of you trying to cut down on the consumption of meat for better health, do give this meatless fried low GI rice a try. It’s seriously yummy and easy to prepare.

HFM’s Healthy Breakfast – 24 June 2015

Posted on June 24, 2015 by admin

Goooood morning world!

If you’re tucking into some not so healthy breakfast right now, like a couple of greasy sausages, spam meat, ham or bacon (I know how good they taste), go easy on processed meat and artery-clogging food. A little of something unhealthy everyday can accumulate into something really nasty inside you over time.

For a start, challenge yourself to eat something healthier today. C’mon you all can do it – for yourself and your loved ones 🙂

Let me show you my breakfast for today…

A slice of flour-free sprouted 7-grain bread with dad’s homemade pandan kaya, half a bowl of gluten-free macadamia cranberry muesli (brand – Brookfarm from Australia) and a tiny wedge of Patchi chocolate (thanks to hubs for the treat!). This is my mid-morning brekkie. I had an orange and a kiwi fruit at 6am this morning and also a glass of apple cider vinegar with mangosteen juice and psyllium husk first thing in the morning. Oh yes, I also downed a 200ML packet of Izumio hydrogen water for the much needed energy and to zap away the free radicals 🙂

Are you motivated yet to try having a healthy breakfast for a good headstart? Your tastebuds can be trained and tamed, just like mine. In no time, you’ll feel the difference, trust me! 😉

Health is Wealth

A health freak mom's thoughts on health and all things healthy

Category Archives: Healthy Food