Mediteranean Lifestyle Magazine by Zuanne Joubert

Rainbow diet for a rainbow nation

HADASSAH WELLNESS GUIDE

Tel: 0125424525

Cel: 084 501 5074

email: memoryplace@gmail.co.za P.O. Box 44171, Theresapark, 0153 www.hadassah.webs.com www.humanbean.wozaonline.co.za Zuanne-Marie Professional Nurse: South African Nursing Council (SANC) Reg Nr: 12936407 Specialist Member of: South African Institute of Health Care Managers (SAICHM) Membership Nr: S545/10-11

2012/2013

IN THIS E-BOOK The results of 20 years of research

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Resources

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Results of a bad lifestyle

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High and lows of quick diets

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Blue Zone - living to 100

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The Mediterranean diet

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A new mind movie

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Do’s and Don'ts

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A shopping list

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A detox diet that suit your lifestyle

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Nutritional advise and corrective nutrition.

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Slimming tips and diet strategies

THE HEALTHY EATING

No Guilt No burdens No demands No starvation 100% Natural No food weighing No calorie counting No portion restriction No drugs and powders No behavior modification 2

This Wellness e-book is the result of more than 20 years of research, studying and collecting information from various resources, and applying principles the stood the test of time. Resources

Resources 

How the rich get thin (Dr Jana Klauer)

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Dine out and eat yourself slim by (Micheal Montignac)

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Fit for Life Weight loss plan by (Harvey and Marilyn Diamond)

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Leon Chaitow, ND, MRN, DO, MRO (Naturopath and osteopath)

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Skinny Bitch (Kim Barnouin)

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Principles of Healthy Living (Peter. N. Nielsen)

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The African Heritage food pyramid

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Slimming Magazine: The fresh start

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Longevity Internet Magazine

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Magazine Articles from 1988-2012 * Shape * Fair lady * Rooi Rose * Woman’s Value * Here’s Health – Feb 1991

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Ageing Younger

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Dr. Arien van der Merwe

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Dr. Karen Becker

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Gabriel Code Team

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Greenmedinfo.com

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Healthwakeup.co.za

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Medimanage.com

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Mediterraneanbook.com

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Mercola.com

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Padhuskitchen.com

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P.berkeleywellnessalerts.com

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Realage.com

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Sparkpeople.com

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Undergroundhealthreporter.com

If you are regular dieter, you know just how difficult it is to lose kilograms and keep them off. Diets and short term changes to eating patterns does not work. Permanent weight loss can only be achieved by establishing sustainable eating pattern’s within ones lifestyle. But being slim for life is possible. Eating the Mediterranean way prevents illness and promotes health. Proper food combinations may even cure symptoms and disease. It is about getting thin, healthy and vibrant. It is about permanent results. How much you eat is not important, how much you eat is not important. One of the effectiveness of this program is that the food eaten take more calories to burn than they give the body in calorific value. This plan you can follow for the rest of your life without fear of feeling ill or hungry. If the principles are followed correctly, you will flash your system from impurities, you will feel well, have abundance of energy, and feel a difference in your mental and physical disposition. If you eat wise you will have a slim chance of being fat!

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Allergies

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Anxiety

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Arthritis

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Asthma

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Attention Deficit

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Belly Fat

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Bloatedness

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Cancer

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Cellulite

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Chronic Stress

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Coronary Disease

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Decreased Motabolism

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Depression

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Diabetes

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Eating disorders

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Elevate Blood Pressure

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Head aches

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High Cholesterol

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Immunity takes a toll

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Inadequate muscle mass

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Inflammation

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Insulin resistance

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Learning disabilities

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Memory Problems

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Mental deterioration

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Nervous outburst

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Obesity

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Osteoporosis

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Poor posture

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Premature ageing

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Problems with conceiving

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Sleeplessness

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Snoring

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Thinning/ gray hair

Poor lifestyle choices

A BAD LIFE The results of unhealthy living All unhealthy life choices have a direct impact on your appearance. Your skin is the best indicator of what's going on inside of you. People who do not get enough water have dry, cracked skin. Smokers often have a "smoker's face" (wrinkled, sagging, dry) Alcoholics often have a red "bulb" nose and rosy cheeks. Despite recent reforms, national health care remains geared toward treating illness – all too often inefficiently and unsuccessfully – rather than preventing them, a much more cost-effective solution.

An unhealthy lifestyle effects the circulatory system because it causes the things like the lungs, heart, digestive tract, kidneys, and liver to shut down. This means, without this or any body system, you will die or get a transplant.

Junkfood Junkfood such as burgers, aerated drinks, pastries and candy are harmful, and should be consumed in moderation. Children's appetite and taste -- notoriously difficult to control -- can be severely affected by continual consumption of junk foods. The calorie-filled junk foods lead to obesity, which aids and abets numerous, more serious diseases. The artificially induced spicy taste is said to be addictive. Children used to junk food may have trouble adjusting their palate to the relatively blander healthy foods. Junk foods often contain high amounts of salts. Although they impart a mouth-watering, spicy flavor, an excess of sodium or potassium (which are irreplaceable components of salts, including sodium chloride -- table salt) is prime cause for an increase in blood pressure. Disorders regarding blood pressure can have a severe inhibitory effect on an individual's life. Read more at Buzzle: http://www.buzzle.com/articles/effects-offast-food-on-children.html

The "four horsemen" of bad health -- poor diet, inactivity, smoking, and excessive drinking -- may indeed add up to a personal apocalypse, researchers have found.

Diet Shakes and other meal replacements are good when you lack the time or motivation to shop for and prepare balanced meals, it is also particularly useful for jump-starting weight loss. However: You can not drink diet shakes for the rest of your life to be thin, at some point to will have to learn to eat healthy, once you stop using them and return to old eating patterns you will gain all the weight back.

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Segments from 2 mandarin – or 2 cans 2 mangoes – cut into cubes 1 cup of ice 1 or 2 eggs or a Protein supplements from the health food store 1 small tub of low fat mango yogurt

Berry Berry Special Diet Shake Recipes

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Half a cup of cranberry juice Half a cup of apple juice 1 cup of strawberries 1 Punnet of blueberries 1 punnet of raspberries 1 banana 1 small tub of low=fat strawberry or blueberry yogurt In the recipe above you can substitute frozen berries from the freezer department of your grocery store if necessary.

Strawberry-Orange-Banana Diet Shake Recipes

 2 cups of orange juice  1 or 2 sliced bananas  1 cup of strawberries  1 cup of ice  1 small tub of low fat strawberry-banana yogurt A delicious healthy shake: In a blender, add:     

Mango & Mandarin Diet Shake Recipes

Almond milk 5 ice cubes 2 scoops of a Shake 1 tablespoon of all natural peanut butter 2 teaspoon of organic unsweetened cocoa powder Blend, and enjoy!

Choc/Banana/Vanilla Diet Shake Recipes

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1 frozen banana cut into pieces 1 teaspoon of vanilla 1 cup of skim milk 1 teaspoon of Splenda 1 teaspoon cocoa powder 1 small tub of low fat natural or vanilla yogurt Mocha Coffee Diet Shake Recipes

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1 teaspoon instant coffee 1 teaspoon cocoa powder 1 teaspoon of Splenda 1 cup of Ice 1 small tub of low fat vanilla or natural yogurt 1 or 2 eggs or protein supplement powder (optional)

Low calorie diets

Quick Diets

Low-calorie diets are useless since, as we reduce the amount of calories we consume, our bodies’ survival instinct automatically makes the best use possible of the energy we put at its disposal. Our bodies learn to optimize the amount of calories we feed them. This is why, when we go back to normal calorie consumption (something we necessarily have to do since we cannot under nourish our bodies forever) our bodies, which have learned to store fats, simply stock these ‘extra’ calories turning them into extra weight. Chances are that once we have taught our body to make do with low-caloric levels, it will gain even more weight when we go back to a more regular intake. http://www.montignac.com

The Cabbage Soup Diet

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This is a 7 day meal plan, aimed at achieving fast weight loss. It is not a long-term weight loss solution, but is known to be effective over the short term. Apparently it originally came from a hospital (Sacred Hearts Hospital) to stimulate weight loss for surgery patients – but this cannot be verified. Pros Fast weight loss. The change from some of our normally junky eating habits can be beneficial. Vegetables from the Brassica family (such as cabbage, broccoli, cauliflower) have been found to aid in preventing cancer. Many say they enjoy eating the soup. Cons Some complain that the Cabbage Soup a little too bland. Be prepared for gas… Requires will power. Lacks good nutrition High in salt.

High Protein diet Several health problems may result if a high -protein diet is followed 

Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause health problems such as constipation and diverticulitis.  Some high-protein diets promote foods such as red meat and full-fat dairy products, which may increase your risk of heart disease.  High Protein diet causes blood pressure to rise A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.

Caloric deficits can, in effect, reduce the amount of energy we burn by up to 50%. The problem is that, when we return (even if only temporarily) to our normal caloric intake, our bodies do not adjust by storing less fats. They continue storing fats as in ‘times of shortage’, that which makes us gain even more weight than before.

The cabbage diet is not a long -term answer. Chevy Chase, MD—Diets that are high in protein and cereal grains produce an excess of acid in the body which may increase calcium excretion and weaken bones, according to a new study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM). The study found that increasing the alkali content of the diet, with a pill or through a diet rich in fruits and vegetables has the opposite effect and strengthens skeletal health.

Top 11 Health Benefits of Drinking Water 1

Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. Here are the further details on how to achieve fat loss by drinking water. 2 Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one. 3 Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity. 4 Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated. 5 Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle. 6 Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement. 7 Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains. 8 Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. Follow this link for further information on how lemon water can improve your health. 9 Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you 10 Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining. http://www.mangosteen-natural-remedies.com/ benefits-of-drinking-water.html

Drink warm water and lemons juice Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure. It balances PH levels. Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline (the citric acid does not create acidity in the body once metabolized). The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy. The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don't be surprised if you begin to view mornings in a new light. http://www.mindbodygreen.com/0-4769/Why-You-Should-DrinkWarm-Water-Lemon.html

Water

Drinking a healthy amount of water is vital to your health. You can never imagine just by drinking a healthy amount of water, you gain tremendous health benefits, and sometimes you can even throw away your migraine medicine or pain killer.

Promotes Weight loss, Combats cancer, Conquers kidney stones, Smoothens skin, Aids in detoxification The human body, which is made up of between 55 and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment.

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

Your lungs expel between two and four cups of water each day through normal breathing - even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen trips to the bathroom during the day, that's six cups of water. If you perspire, you expel about two cups of water (which doesn't include exercise-induced perspiration). A person would have to lose 10 percent of her body weight in fluids to be considered dehydrated, but as little as two percent can affect athletic performance, cause tiredness and dull critical thinking abilities. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation.

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Muscle consists of 75% water Brain consists of 90% of water Bone consists of 22% of water Blood consists of 83% water The functions of water in human body are vital.

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Water: Transports nutrients and oxygen into cells Moisturizes the air in lungs Helps with metabolism Protects our vital organ Helps our organs to absorb nutrients better Regulates body temperature Detoxifies Protects and moisturizes our joints

The Harmful Effects Result from Dehydration:

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Tiredness Migraine Constipation Muscle cramps Irregular blood pressure Kidney problems Dry skin 20% dehydrated – Risk of death

Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.

Symptoms of Dehydration

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Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.  Dry Skin: Skin is the largest body organ and requires its share of water.  Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.  Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water. Fatigue: Water is a source of energy and gives you a boost in energy.

The Water Secret: The Cellular Breakthrough to Look and Feel 10 Years Younger. "Water naturally plumps skin, fills in fine lines and wrinkles, and boosts a lackluster complexion." http://www.lhj.com/health/news/13-surprising -benefits-of-water/ 8

Blue Zone living A Blue Zone as an area where there is an unusually high number of people living until the age of a hundred or more. In addition, not only are they living a long time but they are also remaining vibrant and happy while they age. Four regions of the world are identified and the elements of longevity in these areas are examined. http://www.thesmartset.com/article/article08060709.aspx The Italian Island of Sardinia In one village of 2500 people there were seven centenarians (people living to 100 or more) Sardinians eat a Mediterranean style diet with whole grains, fava beans, vegetables, fruits, sheep and goat milk products and red wine. Meat is reserved for Sundays and special occasions. Okinawa in Japan Is now well known as one of the areas in the world where people live long and healthy lives.  The Okinawan diet includes brown rice, soy products such as miso and tofu, vegetables, sweet potatoes and fish. Pork is consumed only for very infrequent ceremonial occasions in small amounts. Okinawan approach An important aspect of the diet is to eat until only 80% full, which results in a moderate restriction of calorie intake, one of the factors associated with longevity. Just as important as nutrition was the Okinawans’ state of mental health. Researchers attribute this to what they call the Okinawans’ excellent “psycho-spiritual health.” In personality tests, the researchers found that the centenarians scored low when it came to feelings of “time urgency” and “tension” and high in “self-confidence” and “unyieldingness.” They also found that the Okinawan centenarians had worked well into old age. One result of this is an extremely low prevalence of dementia — Loma Linda in California  Here there is a population of Seventh Day Adventists and a wellknown health study has documented that Adventists live longer than the rest of the population and their vegetarian diet is thought to be the most likely cause of this.  Specific dietary factors that may be involved in their outstanding health include a high intake of fruit and vegetables, oatmeal, nuts and water. Adventists take regular nature walks. A Region in Costa Rica  This is where the world’s healthiest and longest-lived people were found. Their diet includes orange, mango, papaya, corn, beans, rice, squash and eggs. The water in this region is also particularly high in minerals such as calcium and magnesium.  The type of exercise undertaken by centenarians was usually related to their daily work routine. The longest living people in these communities have worked in physical labor their entire lives and most of them are still active. They have a strong sense of purpose as well as defined spiritual beliefs and practices. 9

RAINBOW DIET FOR A RAINBOW NATION What is the Mediterranean Diet The Meditarranean Diet is also called the Rainbow diet, because of the colourful food combinations. Use this menu to make your own Mediterannean Meals at home. Simply google the recipe and learn how to make gourmet meditarranean meals yourself. Why eat the Mediterranean way? A Mediterranean diet is a healthy choice of food and food preparation for all HUMAN BEANâ&#x20AC;&#x2122;s. It offers great tasting food combinations and recipies enjoyable for the whole family and suitable for people suffering from various illness, as proper food combinations and preparation cure symptoms and disease. A Mediterranean diet is associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson's and Alzheimer's diseases. Mediterranean diet could serve as an anti-inflammatory diet. This would aid in fighting obesity and type two diabetes, and allows increase in bone density. Healthy lifestyle Following of a healthy lifestyle while adhering to the Mediterranean diet gives a 50% decrease in early death probabilities. This diet is all about prevention of illness and promotion of health. Eating the meditarranean way will flash your system from impurities and you will have an abundance of energy. No butter, cream, sugar, fat, salt, no refined carbs and fried foods. We use 100% olive oil, yoghurt, fermented cheeses, spices and herbs to make a healthy meal.

Eat your Vegetables! We need to eat vegetables every day

Vegetables The best dietary defense against cancer is a plant based diet with limited red meat, atleast 5 servings of fruit and vegetables, including spinach and broccoli, plus plenty of legumes, including peas, lentils and beans.

Dark green, deep red, and bright orange fruits and vegetables are protective by nature. Fruits and Vegetable-Based Diet Helps Preserve Muscle Build By Rosalie Marion Bliss Last Updated on 07 April 2012 Plant Foods for Preserving Muscle Mass Fruits and vegetables contain essential vitamins, minerals and fiber that are key to good health. Now, a newly released study by Agricultural Research Service (ARS)-funded scientists suggests plant foods also may help preserve muscle mass in older men and women. The study was led by physician and nutrition specialist Bess Dawson-Hughes at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Mass. The typical diet is rich in protein, cereal grains and other acid-producing foods. In general, such diets generate tiny amounts of acid each day. With aging, a mild but slowly increasing metabolic "acidosis" develops, according to the researchers. Acidosis appears to trigger a muscle-wasting response. So the researchers looked at links between measures of lean body mass and diets relatively high in potassium-rich, alkaline-residue producing fruits and vegetables. Such diets could help neutralize acidosis. Foods can be considered alkaline or acidic based on the residues they produce in the body, rather than whether they are alkaline or acidic themselves. For example, acidic grapefruits are metabolized to alkaline residues. The researchers conducted a cross-sectional analysis on a subset of nearly 400 male and female volunteers aged 65 or older who had completed a three-year osteoporosis intervention trial. The volunteers' physical activity, height and weight, and percentage of lean body mass were measured at the start of the study and at three years. Their urinary potassium was measured at the start of the study, and their dietary data was collected at 18 months. Based on regression models, volunteers whose diets were rich in potassium could expect to have 3.6 more pounds of lean tissue mass than volunteers with half the higher potassium intake. That almost offsets the 4.4 pounds of lean tissue that is typically lost in a decade in healthy men and women aged 65 and above, according to authors. The study was published in the March issue of the American Journal of Clinical Nutrition. Sarcopenia, or loss of muscle mass, can lead to falls due to weakened leg muscles. The authors encourage future studies that look into the effects of increasing overall intake of foods that metabolize to alkaline residues on muscle mass and functionality.

Beets

Vegetable Index

Controls blood pressure Combats cancer Strengthens bones Protects your heart Aids weight loss

Artichokes Aids digestion Lowers cholesterol Protects your heart Stabilizes blood sugar Guards against liver disease

Avocados Battles diabetes Lowers cholesterol Helps stops strokes Controls blood pressure Smoothens skin Avocado is shunned by many due to their fat content, avocados are actually incredibly healthy for this very reason. Healthy raw fat is a nutrient many are severely deficient in. I eat a whole avocado nearly every day. Avocados also provide close to 20 essential health-boosting nutrients, including:

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Fiber Potassium (more than twice the amount found in a banana) Vitamin E B-vitamins

It was thought by the ancient Greeks that the color of the beets was related to their benefits for your blood. Beets are in fact a blood building herb which renews the blood with the minerals and vitamins it needs, such as the iron. Beets are low in fat, and contain calcium, iron, folic acid, sodium, and so much more. You can get a daily dose of vitamins and minerals with just one cup of beets. Cancer patients can eat a cup of beets to help their counts for red blood cells, probably not but much, but it may help. Tomatoes

Protects prostate Combats cancer Lowers cholesterol Protects your heart Tomato contains a large amount of lycopene and antioxidants, which can reduce the risk of chronic diseases, particularly prostate cancer and cardiovascular disease. Tomato has the effect of refreshing, promoting digestion and resisting inflammatory. The salad, sauce and puree made from tomato are very beneficial to people suffering from gastritis and peptic ulcer, helping them better digest the food which are not easy to digest and absorb. What's more, the rich lycopene contained in tomato can prevent prostate cancer.

Broccoli Strengthens bones Saves eyesight Combats cancer Protects your heart Controls blood pressure Chili peppers Aids digestion Soothes sore throat Clears sinuses Combats Cancer Boosts immune system Cabbage Combats cancer Prevents constipation Promotes weight loss Protects your heart Helps hemorrhoids Carrots Saves eyesight Protects your heart Prevents constipation Combats cancer Promotes weight loss Cauliflower Protects against Prostate Cancer Combats Breast Cancer Strengthens bones Banishes bruises Guards against heart disease Lycopene….. Good Sources: tomatoes, watermelon, pink grapefruit, bell peppers Benefits: A diet rich in the carotenoid lycopene may reduce the risk of prostate cancer by as much as 35 percent.

Sun-dried tomatoes are usually made during the hot summer months when tomatoes are in season and the days are long. Any type of tomato can be used to make sun-dried tomatoes but typically the plum tomato is used due to its low moisture content. Sun-dried tomatoes are an essential part of the heart-healthy Mediterranean diet. Fresh tomatoes are plump, firm and juicy, while sun-dried tomatoes are shrivelled, chewy and boast a darker colour than the original version. Sun-dried tomatoes are a flavourful addition to many dishes, whether using them as is or rehydrated. The drying process may be lengthy but you can learn how to sun dry tomatoes in your backyard or oven. It is a great way to preserve tomatoes if you have an abundance of them. 1. Rinse the tomatoes under cool water and dry them with a paper towel 2. Cut the tomatoes on a cutting board If you are using cherry tomatoes, cut them in half. For other larger tomatoes, cut them into quarters. 3. Remove the seeds of the larger tomatoes This is not necessary but they will slow down the drying process. 4. Sprinkle your choice of seasonings on the tomatoes Basil and other fresh herbs are often used to flavour sun-dried tomatoes. Toss the tomatoes so they are well coated with the herbs. 5. Sun dry your tomatoes out in the sun

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Find an area that has full sunlight for the majority of the daylight hours. Choose a really hot day. For optimal results, the temperature should be over 32 degrees Centigrade with humidity less than 60 percent.  Use a screen, either one used for drying purposes, or an old window or door screen that has been scrubbed clean, to lay out the tomatoes. Set the screen up on a table, and raise it with small boards or bricks, so that air can circulate.  Place the tomatoes onto the screen, skin side down, and arrange them so that there is space between the tomatoes. Do not allow them to touch. Proper drying requires adequate air flow for each individual piece of tomato.  Cover the tomatoes with cheesecloth by propping the cheesecloth over the tomatoes so it does not touch them. This will help keep flies and bugs off and birds out, as well as falling debris from trees. Build bricks or boards around the screen, high enough so the cheesecloth will not touch the tomatoes. Lay the cheesecloth over the screen and across the bricks. Hold the cheesecloth in place by placing more bricks on top of the bottom bricks.  Check on your sun-dried tomatoes intermittently. They can take anywhere from one day of full sun to two weeks to properly dry. Make sure to take them in at night. After the sun goes down, humidity levels tend to rise and you do not want your tomatoes to develop dew.  The tomatoes are completely sun dried when they have a leathery texture and are not sticky. Do not over dry them so that they become brittle. The finished product will be much darker than the original. 6. Dry your tomatoes in the oven

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Preheat the oven to 66ºC. Drying tomatoes in the oven requires the lowest setting on your oven. If it is above 66ºC, leave the oven door open slightly to account for the difference.  Arrange the cut tomatoes on a baking sheet so that they are not touching one another. They will have to be turned and tossed periodically throughout the drying process since there is no air circulation with a baking sheet.  Heat in the oven for several hours, about six to 12 hours, until the oven-dried tomatoes have a leathery texture but are not sticky. 7. Store the sun-dried tomatoes in a glass jar Pack them tightly and rid the container of air as much as possible. Keep the sun-dried tomatoes in an airtight glass jar in a cool, dark place, the refrigerator or freezer. Article provided by wikiHow

Green Foods To understand the importance of consumption of leafy vegetables let’s look at the health benefits of leafy vegetables:

Green foods boost your immune system, improve digestion, enhance energy, and promote anti-aging. They are full of vitamins, minerals and digestive and chlorophyll, the life-blood of the plant world. Eating plant based foods also help reduce acid in the body, which helps restore the body’s proper PH. When your body is alkaline you are less likely to get illnesses such as cancer and arthritis. Vitamin C is critical for collagen production. It is abundant in green leafy vegetables. And collagen cannot be produced without sulphur – there’s plenty of sulphur in cucumber and celery.

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Weight Loss: Leafy vegetables are almost zero calorie foods hence aid in weight loss. They can be used in salads which form a major part of a weight loss diet. Leafy vegetables are rich in fiber which give satiety and reduces hunger pangs. They also supply vitamins and minerals which maintains good health. Thus leafy vegetables play an important role in weight loss and are highly recommended for people on weight loss diets.

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Lower the risk of heart disease, and stroke: The higher the average daily intake of fruits and vegetables, especially leafy vegetables, lower the chances of developing cardiovascular disease. Fiber content reduces cholesterol deposition in arteries since it binds with cholesterol and helps its removal from the body. The antioxidants prevent the oxidation of LDL or bad cholesterol thus preventing clogging of arteries and reducing the chances of heart disease and stroke.

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Lower the risk of high blood pressure: Consumption of leafy vegetables in regular diet has shown to reduce systolic blood pressure thus help in maintaining good blood pressure control.

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Controls blood sugar levels: Leafy vegetables supply abundance of dietary fiber which plays an important role in reducing blood glucose levels. They are low in starch and hence are ideal for diabetics. The regular consumption of these vegetables can also prevent occurrence of diabetes or lower the risk of diabetes related complications.

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Digestive health: Leafy vegetables are rich in soluble and insoluble fiber and help in quick bowel movement by increasing the bulk, thus preventing constipation and other digestive tract disorders. Fiber allows growth of important beneficial bacteria in the intestine thus maintaining digestive health.

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Other benefits include improving of general immunity, good vision, and lower risk of infection because of presence of various vitamins and minerals and antioxidants.

Leafy greens provide phytonutrients and are rich sources of anti oxidants which destroy free radicals and protect our body. They form a major source of soluble and insoluble fiber which reduces the occurrence of a variety of disorders and maintains good health. 14

Kale

Kale - by Dr Mercola Kale contains fiber and antioxidants, and is one of the best sources of vitamin A, which promotes eye and skin health and may help strengthen your immune system. A one-cup serving has almost as much vitamin C as an orange and as much calcium as a cup of milk. It's simply an excellent source of multiple vitamins and other nutrients, including: Vit A, B and C Calsium

Move over Popeye and make room for the "queen of greens," kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol. Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

Chlorophyll Lutein (helps protect against mascular degeneration) Zeaxanthin (helps protect agains mascular degeneration) Iron

What makes kale so exceptional? Here is why it's a superstar vegetable -- and ways to work it into your diet. Kale is a Nutritional Powerhouse One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kaleâ&#x20AC;&#x2122;s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet. Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. Super-Rich in Vitamin K Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese. Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health. http://www.webmd.com/food-recipes/features/thetruth-about-kale 15

Red Foods Reds have many health properties from cranberries that prevent bacteria from sticking to the urinary tract walls to rhubarb that help strengthen bones and teeth with abundant calcium. You can't go wrong by eating any red fruit or vegetable on a consistent basis, or even mixing and matching. Your body will start to speak to you on which ones it wants and needs the most. http:// www.gaiahealthblog.com/2012/06/10/eatingthe-reds/ Redness comes from compounds that â&#x20AC;&#x153;have important anti-inflammatory and anti-tumor properties and are capable of modulating enzymatic processes.â&#x20AC;? University of Barcelona Many red fruits and veggies are loaded with powerful, healthy antioxidants -- such as lycopene and anthocyanins -- that may do everything from fight heart disease and prostate cancer to decrease the risk for stroke and macular degeneration (the leading cause of blindness in people aged 60 and older). Antioxidants soak up damaging free radicals.

Red can not only remind people of love and passion, it is also the color which is related with the health of the heart, brain and urinary system.

Red Peppers

The most talked about red bonus nutrient is lycopene. Lycopene is especially high in tomato products. In fact, cooked tomato foods like tomato sauce and ketchup contain the highest amounts of lycopene. Itâ&#x20AC;&#x2122;s also found in other red foods such as watermelon. The biggest benefit of lycopene is that it can dramatically lower your risk of developing prostate cancer.

Red peppers (as well as the other colored peppers) has been found to reduce the spread of prostate cancer. Red peppers also contain a high amount of Vitamin C. Other vitamins are best absorbed when eaten with an oily food like peppers. Red peppers also have a sweeter taste than their cousin, the green pepper.

In addition, eating lycopene-rich foods regularly may also help people who have prostate cancer by preventing it from spreading, as well as keeping tumors small. For women, it may also lower your chances of developing lung, breast, and stomach cancers.

Radishes If you eat radishes fresh as opposed to cooking them, they have a higher content of vitamin C. They have also been known to have benefits for liver disorders and again help protect one from cancer (doesn't prevent, but can help protect one from it). They are a great source for folic acid and potassium.

Peppers and beets contain lycopene, an antioxidant that protects skin from sun damage and increases collagen. And strawberry extract protects skin cells from solar damage. Orange is also a mark of collagen boosters, as in carrots and sweet potatoes. 16

Mushrooms Controls blood pressure Lowers cholesterol Kills bacteria Combats cancer Strengthens bones

http://voices.yahoo.com/cookingmushrooms-25190.html?cat=22 White Mushrooms: White mushrooms vary in color from creamy white to a light brown, and in size from small buttons to jumbo. They have a mild, woodsy flavor that intensifies when cooked. White mushrooms have closed caps that fit closely to the stem. More mature whites have open caps or veils, darkened caps and have a richer flavor. Whites can be used raw as a garnish in salads, sautéed in soups and sauces, or stuffed with just about anything and used as an appetizer. They should remain fresh in your refrigerator for 5 -7 days stored in a paper bag. Shiitake Mushrooms: Shiitakes range in color from tan to dark brown, and have broad, umbrella-shaped caps. Shiitake caps have a soft, spongy texture. They have a rich and meaty texture after they are cooked. They add flavor and texture to stir-fry's, soups, entrees, and side dishes. They should last 14 days if kept refrigerated in a porous paper bag. Oyster Mushrooms: Oyster mushrooms range in color from soft brown to gray. They have a delicate mild flavor and a velvety texture. They are best when cooked and are excellent with chicken, veal, pork or seafood. Try sautéing with butter and onions and add to your favorite soup. Store refrigerated 5-7 days. Portabella Mushrooms: The Portabella mushroom is a large, hardy cousin to the white. They are large, sometimes reaching up to 6" in diameter. They have a deep, meaty texture and flavor. Serve by themselves grilled, baked, or deep-fried. They are excellent stuffed or used as a substitute for meat in an entrée or a sand-

Mushrooms Could Be a Vegetable Even though they're not classified as being a vegetable, a little known fact about mushrooms is that they offer many of the same health benefits. Mushrooms are mainly composed of water. They are low in calories and sodium, are fat-free, and one Portabella mushroom contains more potassium than a banana does! B-complex vitamins, copper, ribloflavin, amino acids, selenium and niacin are also found in mushrooms. Morels: Morel mushrooms have short, thick and hollow stems and sponge-like pointed caps. They may be tan, yellow or black in color. They have a rich, nutlike flavor. They are very popular in French cuisine and can be cooked and used to flavor gourmet soups and sauces. You can keep morels refrigerated in paper bags for 10-14 days. Enoki: Enoki mushrooms have long slender stems and tiny caps. They have a mild, light flavor with a slight crunch. They can be used raw in salads and sandwiches or as a garnish for salads and soups. When buying mushrooms look for a fresh, smooth appearance free from blemishes and a dry surface. Remember that a closed cap indicates a mild flavor while an open one has a richer flavor. All mushrooms are best stored in a paper bag and should be used as soon as possible. If you must freeze them, sauté first and then freeze in a plastic bag and be sure to use them within a month. You definitely don't want them hanging around long enough to give them a name

Portabella mushrooms have long been used as a suitable substitute for meat. (The mushroom sandwich has less fat and calories than the burger.) 17

http://mycookbook.all4women.co.za

A healthy low fat recipe for Pickled Asian Mushroom Salad Ingredients 1/2 cup (125ml) rice wine vinegar 3 Tbsp (45ml) caster sugar 1 Tbsp (15ml) salt 1 Tbsp (15ml) olive oil 1 Tbsp (15ml) sesame oil 1 - 2 red chillies, finely sliced 1 Tbsp (15ml) sunflower or olive oil 250g oyster mushrooms 100g baby button mushrooms 1 green pepper, deseeded and sliced 1 small cucumber, deseeded and cut into lengths 100g herb salad leaves or Asian greens 1 Tbsp (15ml) sesame seeds, toasted To serve, fresh coriander leaves Directions Heat the vinegar, sugar and salt in a pan and bring to the boil. Stir and leave to cool. Once cold, whisk in the olive and sesame oils and stir in the red chilli. Heat the remaining oil in a pan and flash fry the mushrooms for 1 - 2 minutes. Dry on absorbent kitchen roll and leave to return to room temperature. Toss the mushrooms, green pepper, cucumber, salad leaves and sesame seeds in the dressing and arrange on a serving plate.

If fruit is eaten at the end of a meal it leads to fermentation, indigestion and the loss

Eat fruit on an empty stomach

Mangoes Combats cancer Boosts memory Regulates thyroid Aids digestion Shields against Alzheimer's

Fruit is without doubt, the most beneficial, energy-giving, lifeenhancing food you can eatâ&#x20AC;&#x201D;IFâ&#x20AC;&#x201D; it is consumed correctly.

Oranges Supports immune systems Combats cancer

The best beauty diet is bright with the whole spectrum of colors. It will give your skin the collagenboosting, anti-aging support it needs.

Fruit has the highest water content, in addition to all the vitamins, minerals, carbohydrates, amino acids and fatty acids that the body requires

Berries are anti-aging superstars. Itâ&#x20AC;&#x2122;s so easy to be sweet on them. They increase collagen levels and fight off free radicals, reducing sun damage and supporting firmer skin. Red, purple and black berries tend to contain the highest levels of skin-friendly antioxidants. Look for deep, vivid colors. 18

Fruit Fuit of all kinds of colours are rich in vitamins, fibre, minerals and antioxidants that promote a healthy heart and body, plus, they are filling

Blueberries Combats cancer Protects your heart Stabilizes blood sugar Boosts memory Prevents constipation

and low in calories which is great for weight. Apples Protects your heart prevents constipation Blocks diarrhea Improves lung capacity Cushions joints Apricots Combats cancer Controls blood pressure Saves your eyesight Shields against Alzheimer's Slows aging process Bananas Protects your heart Quiets a cough Strengthens bones Controls blood pressure

Cantaloupe Saves eyesight Controls blood pressure Lowers cholesterol Combats cancer Supports immune system Cherries Protects your heart Combats Cancer Ends insomnia Slows aging process Shields against Alzheimer's Cherries are high in fiber because of their skin. They are also rich in vitamin C as well as potassium, which can help maintain a lower blood pressure.

Blocks diarrhea Helps you sleep better Inhibits fat cells A banana is very high in carbohydrates and a good source of energy.

The high concentration of natural sugars found in bananas gives a longlasting energy boost. Besides being more effective in the short term, Bananas are a rich source of betacarotene, Vit B3 and C, and folic Acid.

Fruit Index 1 Figs Promotes weight loss Helps stops strokes Lowers cholesterol Combats Cancer Controls blood pressure Grapefruit Protects against heart attacks Promotes Weight loss Helps stops strokes Combats Prostate Cancer Lowers cholesterol Guava Rich in ant-oxidants Anti-aging Rich in dietary fiber High in Vit C Reduce free radicals Grapes Saves eyesight Conquers kidney stones Combats cancer Enhances blood flow Protects your heart

Cranberries "Cranberries have been shown to cause the death of cancer cells in lab studies. Cranberries also can stop bacteria from sticking to the urinary tract walls and may even prevent H pylori, the bacteria responsible for many stomach ulcers, from sticking to the stomach walls and causing ulcers. Cranberries are also rich in vitamin C.

Lemons Combats cancer Protects your heart Controls blood pressure Smoothens skin Stops scurvy Limes Combats cancer Protects your heart Controls blood pressure Smoothens skin Stops scurvy

Peaches Prevents constipation Combats cancer Helps stops strokes aids digestion Helps hemorrhoids

Fertility food - For increased sperm count consume Oranges, Kiwifruit, Melon, Strawberries Smoking and other pollutants make sperm sluggish.

Pineapple Strengthens bones Relieves colds Aids digestion Dissolves warts Blocks diarrhea

Prunes Slows aging process Prevents constipation boosts memory Lowers cholesterol Protects against heart disease

Strawberries Combats cancer Protects your heart Boosts memory Calms stress

Watermelon Protects prostate Promotes Weight loss Lowers cholesterol Helps stops strokes Controls blood pressure

Fruit Index 2

10. Pomegranate The primary source of this fruit's benefits is its antioxidant content, particularly ellagitannin compounds like punicalagins and punicalins, which account for about half of the pomegranate's antioxidant ability. The juice and pulp of pomegranates have previously been studied for their potential heart- and joint health benefits. Aim to incorporate as many of these foods into your diet on a daily or weekly basis as you can, and you'll be off to a great nutritional start. For even more advice on how to eat right by focusing your diet on whole, unprocessed "superfoods."

Red apple is rich in pectin, sugar and vitamin C. In addition, as it is a mild laxative, so it also has special curative effects. It can be used to treat intestinal tract function disorder. Red apple can resist diarrhea, anemia and asthma. What's more, it can also ease the tension of the nervous system and promote sleep. Eating a red apple every night can help you fall asleep very quickly. In addition, it is also useful for people who want to stay in shape, because it almost contains no fat, with less than 58 calories per 100 grams. Strawberries are a good source of folate, which helps heart health and is helpful for women in their childbearing years. Folic acid is known to decrease the risk of certain birth defects called neural tube defects. Strawberries are also a good source of the antioxidant powerhouse vitamin C, which boosts immune system function

Red meat is the today term of meat which is red in colour when raw, and it is not white when cooked. Red meat includes the meat of most adult mammals such as cow, bull, buffalo, goat and some fowl such ducks. Red meat is very rich in protein and very high in zinc.

Red meat, men and cancer risk

Zinc that contain in it, is very special because the zinc is stored in a form that is easily absorbed by the human body. The latest research in prostate cancer indicates that red meat increases the risk of aggressive prostate cancer in men. Cardiologists already view red meat as an artery-clogging food which also contributes to colorectal cancer. However, now further research on red meat indicates that the frequent consumption of well-done red meat contains carcinogens that could be linked to contracting aggressive prostate cancer. The way meat is cooked is important with regard to aggressive prostate cancer Although prostate cancer is more common in men who eat red meat â&#x20AC;&#x201C; especially in hamburgers or meat loaf â&#x20AC;&#x201C; the new research indicates that the way the meat is cooked also has an effect. Men who ate well-done or grilled meat, seemed to be at double the normal risk of contracting aggressive prostate cancer, due to carcinogens created by this type of cooking. Rarer meat holds less risk for aggressive prostate cancer. Conversely, men who ate their red meat medium or rarer had a negligible increase in the risk. Meat cooked and charred over an open flame is the worst way to cook meat that puts men at greater risk of aggressive prostate cancer. Hamburgers and other products containing ground red meat are particularly more risky than plain lean red meat. Furthermore men who ate this type of meat a couple of times every week ran a great risk for progressive prostate cancer. http://all4women.co.za/health-andwellness/health-tips/long-term-conditions-health-tips/welldone-red-meat-and-aggressive-prostate-cancer.html

Limit red meat intake to once a week.

Other nutritional fact about red meat is, it contains large amounts of iron, creatine, minerals such as phosphorus, vitamin D and Bvitamins such as niacin, vitamin B12, thiamin and riboflavin. This meat is the richest source of Alpha Lipoic Acid, a powerful antioxidant. The liver contains much higher quantities than other parts of the animal. However, red meat also contains higher amounts of saturated fat, and potential risk if consume too much; the health risk are Colorectal cancer, Cardiovascular diseases, Diabetes, Obesity and Other health issues. http:// www.staminazweb.com/red-meatfor-protein-and-zinc/

http://www.dailymail.co.uk/health/article-3720/The-good-meat-guide.html

The good meat guide Despite the benefits, many meat-eaters overdo what they consume and eat too much of the wrong types. BEEF AND VEAL Average per 100g: 136 calories, 5.1g fat (beef); 106 calories, 1.7g fat (veal). Health rating: ****(beef); ***(veal) Beef steaks and joints are low in fat, provided only the lean is eaten. But minced beef can be 525 pc fat, with half being saturated fat - the type strongly linked with heart disease. More tender cuts aren't necessarily healthier: stewing steak is as rich in B vitamins, iron and zinc as fillet. Topside is the least fatty cut, with only 2.7 pc. Lean veal escalopes have less fat than lean steak but have only about half the iron and zinc.

LAMB Average per 100g: 156 calories, 8.3g fat. Health rating: ** Lamb is one of the fattiest meats, with the leanest cuts twice as fatty as their beef equivalent. However, there is a lot of variation, with lean leg steaks providing just 5.2 pc fat and lean breast 11 pc. Lamb is one of the best absorbed sources of iron and a rich supply of zinc. An average serving has more than the Recommended Daily Allowance (RDA) of vitamin B12, needed for healthy red blood cells. PORK Average per 100g: 123 calories, 4g fat. Health rating: **** Technically a red meat, lean pork is almost as low in fat as chicken. Escalopes contain 1.7 pc fat compared with 1.1 pc in chicken breasts. However, streaky spare ribs are much fattier at 13.5 pc. Pork has a lower proportion of artery-clogging saturates than lamb or beef but is not as high in the unsaturated type as chicken. Its zinc and iron content is intermediate between poultry and red meat. 22

LIVER Average per 100g: 104 calories, 3.4g fat (calves). Health rating: ***** All liver is rich in vitamin A, which is required for the immune system as well as healthy skin, eyes and mucous passages. Richest is calves' liver, which supplies the RDA of vitamin A in just one teaspoon. One portion supplies 100 pc of the RDA for zinc, and virtually all of the daily requirement for iron. Chicken livers provide the richest source of folic acid, with nearly five times the RDA in 100g. And all types of liver provide enough vitamin B12 in one portion to satisfy the body's requirements for a month. Liver isn't high in fat, but it is high in cholesterol. One portion of pig or ox liver supplies the maximum RDA. KIDNEY Average per 100g: 91 calories, 2.6g fat. Health rating: ***** Kidney is an excellent source of B vitamins, iron and zinc, but is much lower in vitamin A. It is one of the few good sources of the antioxidant mineral selenium, credited with protecting against heart disease and cancer. One tablespoon of cooked pig's kidney provides more than one-and-a-half times the RDA for women. RABBIT Average per 100g: 137 calories, 5g fat. Health rating: *** Rabbit has a fat and saturates content similar to beef, but the iron and zinc it provides is lower. It is rich in the B vitamins niacin (required for energy) and B12 (for healthy red blood cells). VENSION Average per 100g: 103 calories, 1.6g fat. Health rating: **** Venison has a similar nutritional profile to beef but is lower in fat. It is also slightly richer in vitamins and minerals, with the exception of zinc. One serving of roast venison supplies more than one-third of the RDA for iron compared with less than one-quarter in roast beef sirloin.

PHEASANT, PIGEON AND PARTRIDGE Average per 100g (roasted): 220 calories, 12g fat (pheasant); 187 calories, 7.9g fat (pigeon); 212 calories, 7.2g fat (partridge). Health rating: ** (pheasant); ****(pigeon and partridge) Pheasant provides iron and zinc but is relatively high in fat, with an average portion of roasted bird providing one-quarter of the guideline intake of saturates for women. Pigeon and partridge are healthier meats, with less fat than roasted lamb or duck. They also provide an excellent source of iron, with about three times the content of beef. CHICKEN Average per 100g: 106 calories, 1.1g fat Health rating: *** Cooked light meat is the lowest in fat, but grilled breast with the skin has triple the fat content. On the upside, the fat in chicken meat and skin is far less saturated than in red meats, and supplies a better proportion of healthier monounsaturates and polyunsaturates. The dark meat is a much better source of zinc and iron than white but supplies only about half the quantity of red meat. TURKEY Average per 100g: 105 calories, 1.6g fat Health rating: **** COOKED white meat is even lower in fat than chicken breast but has only one-third the iron and zinc content of the darker leg meat. One medium portion of roast turkey contains about one-quarter of the RDA intake of selenium for women and one-fifth the amount for men. DUCK Average per 100g: 137 calories, 6.5g fat Health rating: ** DESPITE its greasy image, duck without the fat or skin contains only about the same amount of fat as lean roast lamb. It is also equally rich in iron, but not so rich in zinc. Duck is reasonably rich in selenium, but relatively high in cholesterol, containing twice the amount of beef.

What are good sources of protein?

Fruits:

Proteins are the building blocks for the body. They provide for vital growth, repair of tissues and the maintenance of our immune system, and a necessary component of every meal. It’s hard to believe, but the mainstream Western diet all but turns their back on many of the best sources of proteins….especially those with the highest nutritional value, such as legumes, fruits, nuts, and whole grain; However, it would seem that the biggest issue for typical households is what protein sources exists and how much to consume.

Although, not a major protein source, fruits can contain between 1/2 gram and 5 grams of protein per cup. For example, one cup of avocado contains about 3 grams of protein, and half a grapefruit contains about 1 gram of protein.

     

Individuals should primarily try to consume 8 grams of protein for every 20 pounds. Active individuals will need more protein than a person who is sedentary.

Avocado 2 gr. per 100 gr. Banana 1.09 gr. per 100 gr. Peach 0.91 gr. per 100 gr. Fig 0.75 gr. per 100 gr. Honeydew Melon 0.54 gr. per 100 gr. Apple 0.26 gr. per 100 gr.

Vegetables: Vegetables help the acid/alkaline balance in daily diets. Vegetables help to break down the acidforming foods with natural phyto-nutrients, by acting as a buffer.

Whole Grains: When selecting grains, the choices can bewilder most people. The way the grain is milled can affect both the texture; taste and how long cooking will take. For example, cracked wheat like Bulgur takes only a few minutes to prepare, as does Kamut, a sweet buttery-tasting grain. On the other hand, Wild Rice is firmer and may take up to an hour to cook.

   

Green Peas 5.42 gr. per 100 gr. Spinach 2.86 gr. per 100 gr. Broccoli 2.82 gr. per 100 gr. Asparagus 2.20 gr. per 100 gr. Yams 1.53 gr. per 100 gr.

Fish and Seafood

    

Kamut 14.70 gr. per 100 gr. Quinoa 14.12 gr. per 100 gr. Amaranth 13.56 gr. per 100 gr. Bulgur 12.29 gr. per 100 gr. Wild Rice 7.5 gr. per 100 gr.

High in protein, lean, and low in fat, makes fish an excellent source of protein. Whether baked, broiled, steamed or grilled, fish is easy and quick to cook. But be aware, some selections have more fat than others do and more mercury, which can pose a danger to your health.

Legumes

    

Sardines 24.62 gr. per 100 gr. Anchovies 20.35 gr. per 100 gr. Mackerel 18.60 gr. per 100 gr. Cod 17.81 gr. per 100 gr. Shrimp 13.61 gr. per 100 gr. If only we chose the right foods for every meal. There is increasing evidence that the foods we choose have an amazing impact on aging, disease and longevity. Choosing carefully can translate to a better life.

Legumes contain the highest content of protein. Just one cup of cooked French beans has 12.48 grams of protein and preliminary research suggests a decreased risk of certain forms of cancer, and the likelihood of prevention.

   

Peanut 25.80 gr. per 100 gr. Kidney Beans 23.58 gr. per 100 gr. Pinto Beans 21.42 gr. per 100 gr. Chick Peas 19.30 gr. per 100 gr. French Beans 18.81 gr. per 100 gr.

Source: The National Agricultural Library

Whey Protein Concentrate Whey protein, a by-product of cheese production, was promoted for its health benefits as early as 420 B.C. As you age, your body gradually loses its ability to produce critical amino acids - the essential proteins you need for energy production, immune actions and protein buildup in your muscle. Therefore, the need to supplement with these amino acids increases with age, and increases even more in times of high physical stress, like after a workout, or when recovering from injury or illness. Whey protein concentrate (not to be confused with the far inferior whey protein isolate) is an ideal choice as it's a rich source of highly bioavailable amino acids that many are unaware of. Whey protein has been linked to a variety of health benefits, including: Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness. Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine. Maintaining blood pressure levels that are already within the normal range. Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal -- This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars. Promoting healthy insulin secretion, which is essential for optimal health. This is one of the foremost reasons for avoiding sugars and grains, as their overconsumption has a negative impact on both, and is a prime factor in developing type 2 diabetes. http://articles.mercola.com/sites/articles/ archive/2012/12/31/top-10-healthiestfoods.aspx?e_cid=20121231_DNL_art_1

What is whey protein? A: Whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as it is the most nutritious protein available. How is whey protein made? A: Whey protein is a co-product of the cheese making process. Listed below is a brief description of the steps involved in making BiPro pure whey protein isolate. Fresh milk is tested, approved by Quality Assurance experts and pasteurized. The casein, or "curd", and a portion of the milk-fat are separated out to make cheese. The remaining liquid whey goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients in the liquid whey. Concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. Ion exchange is a gentle process and does not denature, or "break down", the whey protein. Next, the product enters a drying tower to remove water. The final step is to package the pure whey protein isolate powder into various size containers for use.

Why do I need protein? A: Protein is an important nutrient needed by everyone of a daily basis. It is made up of essential and non-essential amino acids, which are the "building blocks" for healthy bodies. Protein has a number of different roles in the body including the following: Repair body cells Build and repair muscles and bones Provide a source of energy Control many of the important processes in the body related to metabolism

Q: How are essential and non-essential amino acids different? A: The body is able to make non-essential amino acids from other amino acids in the body. However, the body is not able to make essential amino acids and the only way to get them is by eating high quality protein foods. Protein sources that contain all of the essential amino acids are called complete proteins. Whey protein is a naturally complete protein. Q: How much protein does a person need each day? A: Protein needs vary by person depending upon age, weight, sex, activity level and overall health. Athletes and individuals with special medical needs often need more protein than the recommended dietary allowance, or RDA. To help estimate your individual protein needs click on the protein calculator. http://web.up.ac.za/sitefiles/file/46/4134/856/What%20is%20Whey%

http://www.2buildmusclefast.com/2011/04/whey-protein-isolate-vs-whey-protein.html

Whey Protein Isolate vs. Whey Protein Concentrate Which Is Best to Build Muscle Fast Today I wanted to clear up a question I commonly get about protein powder. What is the difference between whey protein isolate and whey protein concentrate. Having a whey protein shake following a workout is something that cannot be duplicated with whole food (however skim milk does come close). Whey protein gets into your system fast because there is no need for digestion. Amino acids get shuttled to your â&#x20AC;&#x153;hungryâ&#x20AC;? muscles faster with a protein shake than with whole food protein such as chicken, fish or lean red meats. The best type of protein powder for this situation is whey protein. Protein powder also comes in different grades: concentrates, isolates, and hydrolysates. Each of these protein types and grades has unique properties and tastes. What is Whey? Milk protein is 20% whey. Whey is by far the most popular protein choice, perhaps because Whey protein contains large amounts of branched-chain amino acids as well as the full spectrum of amino acids (which is all the muscle building blocks you need to build muscle). Compared to the other proteins on the market, whey is one of the fastest digesting proteins (hydrolyzed = fastest, isolate = faster, concentrate = fast). Whey Protein Concentrate vs. Whey Protein Isolate Many of you may really be confused about all the different types of proteins. Can you tell me what is the difference between whey protein isolate and whey protein concentrate? Is one better than the other to build muscle fast?? With that being said, itâ&#x20AC;&#x2122;s true that whey is definitely a great source of protein. Whey has an extremely high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein ingested is absorbed and utilized by the body. Whey is a dairy protein that is a by-product of the cheese making process. In its original form whey contains significant amounts of fat and lactose. Lactose is milk sugar. Because of this fact much of these components are filtered and processed to remove most of the lactose and fat. If you look on the back of your whey protein supplement you will see the terms microfiltration or "ion exchange," those are simply methods of separating the fat and lactose from the 27

Soy

Soy is a powerful plant food, packed with valuable protein, essential fatty acids, numerous vitamins and minerals,

Breast Cancer For consumers, the connection between soy and breast cancer may be the most confusing. After over 15 years of research on this topic, we donâ&#x20AC;&#x2122;t have any clear-cut answers. In theory, the plant estrogens in soy foods act as anti-estrogens. This means they may block natural estrogen from reaching the cellsâ&#x20AC;&#x2122; estrogen receptors. Therefore, soy is probably beneficial when the breasts are developing during childhood, making them less vulnerable to cancer. Later in life, when pre-menopausal women experience high levels of natural estrogen, the estrogens in soy may compete with natural estrogen resulting in positive benefits.

The Science Behind Soy Confused about Soy? You're Not Alone. The humble soybean has come a long way. Today, soy is everywhere and in every possible form--beans, nuts, milk, yogurt, cheese, flour, tofu, tempeh, and "meat" analogs, to name a few. You can eat soy alone, cooked, or combined with other ingredients for a fantastic high-protein, low-fat snack or meal.

Post-menopause women, however, have low levels of natural estrogen. Adding plant estrogens at this time may increase the risk of breast cancer. Soy isoflavones may enhance tumor growth in women who have (or have had) estrogen-dependent cancers (like some breast cancers). The bottom line: Studies have not reliably demonstrated an increased or decreased risk of breast cancer among women eating soy. The American Institute for Cancer Research (AICR) states that soy consumption early in life may help protect against breast cancer later in life. The American Cancer Society suggests that those at risk for breast cancer should not consume soy isoflavones.

Soy is a powerful plant food, packed with valuable protein, essential fatty acids, numerous vitamins and minerals, and fiber. It also contains phytochemicals such as isoflavones, phytate, saponins, and phytosterols. As one of the most widely researched foods for potential health benefits, soy has been touted as a miracle food that may fight cancer, heart disease, osteoporosis and more. But lately, this innocent bean has become the center of confusion and controversy. Several soy studies have yielded inconsistent results and consumers have been bombarded by mixed messages from the media. So here is the rundown on the science behind soy.

Heart Health In 1999, the Food and Drug Administration (FDA) concluded that adding soy protein to a diet low in saturated fat and cholesterol could decrease the risk of coronary heart disease (by lowering blood cholesterol levels). The American Dietetic Association (ADA) also released a statement recommending 25 grams of soy protein daily to help reduce the risk of heart disease. But current research has been unimpressive, finding that soy protein only decreases LDL (bad) cholesterol by three percent and does not increase the HDL (good) cholesterol. The bottom line: Soyâ&#x20AC;&#x2122;s role in improving cholesterol is small. Even though soy has a relatively modest effect on cholesterol levels, it still can be included as part of a heart-healthy diet.

Prostate Cancer Japanese men have lower rates of prostate cancer than men in the United States, and some experts contribute that to the Japanese diet, which is high in soy foods. The results of a few animal studies showed promise in this area. However, two small studies on humans (men) yielded controversial results. Soy isoflavones appeared to lower and improve the PSA (prostate-specific antigen) score for some men. For others, PSA level increased, but at a slower rate. And for certain men, the isoflavones worsened the prostate cancer condition. The bottom line: There are not enough human studies to say whether the isoflavones in soy affect prostate cancer for better or for worse.

Menopausal Symptoms Does soy relieve hot flashes, night sweats and other menopausal symptoms? Could soy isoflavones be the reason that Japanese women have a lower rate of hot flashes? Current research does not indicate this and study results have been very inconsistent. Roughly 60 percent of trials showed only modest reductions in hot flashes, while the other 40 percent showed no improvements. The bottom line: The claims that soy helps with menopausal symptoms have been blown way out of proportion. The evidence just does not show much benefit.

Soy 2 Thyroid Function The results of over 10 clinical trials demonstrate that soy foods and soy isoflavones have little or no effect on thryoid function in healthy adults. However, it has been discovered that individuals taking synthetic thyroid hormone medication may require about a 25% higher dosage of medication if they consume soy foods. Researchers have suggested that the increase in this medication requirement is due to an increase in the medication being excreted in the stool and/or a reduction in medication absorption—not due to a direct effect on the function of the thyroid. If you consume soy products and use thyroid medication, talk to your doctor for appropriate medical care. The bottom line: Soy doesn't appear to damage the thyroid in healthy people or people with thyroid problems. However, people on thyroid medication should talk to their doctors about soy consumption.

Bone Health It is still too early to conclude whether or not soy helps to build bones. There are currently a few long-term studies investigating the area of soy and bone health. Contrary to popular belief, Japanese women experience as much (if not more) osteoporosis as Caucasian women in the United States. They do suffer fewer bone fractures, but this may be due to genetics or the shape of their bones. The bottom line: Although it will be a few years before the long-term studies conclude, it does look like soy may benefit the bones. Although soy probably does NOT reverse bone loss, it may help prevent bone loss and increase bone density.



Brain Power Does soy improve ones cognitive functioning? Very little research has been conducted in this area. But one small, preliminary study on older adults showed that soy isoflavones did improve cognitive functioning. The bottom line: More investigation is needed in this area.

  

Weight Control Although weight management is of great interest to many, very few studies have been conducted in this area. The bottom line: Currently, no studies to indicate that soy protein will enhance weight loss.

   

The Joy of Eating Soy Based on the evidence to date, a variety of soy foods, whether fermented or nonfermented, can be included in the daily diet. Health claims stating that nonfermented soy foods contain toxins that block enzyme activity have not been documented by any scientific research. Here are some suggestions for individuals who choose to include soy in their diets. Food is always better than pills. So in this case, eating soy foods is typically safer and more beneficial than soy supplements or pills.  For people who want to eat soy products, up to one to two servings per day is appropriate. Examples of a single serving include: 1 cup soymilk 1/2 cup tofu 1/2 cup soy protein (tempeh) 1/2 cup edamame 1/2 cup roasted soy nuts

For people concerned about GMO (genetically modified organisms) or pesticide exposure, organic soy products are non-GMO and free of pesticides.  Be wary of ads and too-good-to-be-true claims for soybased pills, powders and supplements.  For those with a high risk (or history) of estrogendependent cancer, soy may be the wrong food. Discuss possible soy consumption with your health care provider, along with medical history, risk factors and treatment options. While it is not a miracle food, moderate amounts of soy can be part of a healthy diet. As the research on soy continues, it is best, like many things in life, to exercise moderation and caution. http://www.sparkpeople.com/resource/ nutrition_articles.asp?id=732&page=5

Infant Formula There appears to be a lot of hype without scientific basis. Currently the world’s largest soy formula-feeding study is being conducted in the United States, releasing information as it becomes available. So far, it appears that healthy babies on soy formula grow as healthy children should grow and have normal brain functioning and development. The bottom line: While we wait for the final results of this study, parents should discuss breastfeeding and formula feeding with their infant’s health care provider.

Nutrition, Health Benefits in KAMUT®

Flax Aids digestion Battles diabetes Protects your heart Improves mental health Boosts immune system

Kamut is rich in Protein, approx 30% more than wheat. Since it has a slightly higher fatty acid content, this grain can be considered as high energy grain. It is immensely beneficial with its stock of Vit E, Magnesium, Zinc, Phosphorus, Thiamin etc. However it has to be noted that has less fiber than wheat. It is easy to digest though

Hemp Seed Oil

How to cook KAMUT®

Cancer prevention/treatment

1.Stove Top Method

Non-psycoactive Support the cardiovascular, reproductive, immune and nervous systems. Regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception and play a role in immune function by regulating inflammation and encouraging the body to fight infection. Remove plaque build-up (undigested protein and cholesterol) from arteries and cell membrane.

Soak 1 cup Kamut overnight. Then add 3 cups water and bring it to a boil, Add a pinch of salt (if needed), bring the heat to low and simmer for 40-45 minutes or until tender. Note: Not soaking it would increase the cooking time substantially. Also sometimes I find that if I am soaking it beforehand, I really don’t need 3 cups of water. 1-1/2 to 2 cups of water suffices for the grain to cook to a chewy texture. 2.Pressure Cooker Method Although the need to soak in this method is not necc. it sure helps in the cooking process. I find that for 1 cup Kamut, sometimes I find that even 2 cups water is more than enough and I have water left over. It could be the quality of grain too. So start off with 1-1/2 cups of water, test it out if it meets your texture and increase water if needed.

Olive oil Protects your heart Promotes Weight loss Combats cancer Battles diabetes Smoothens skin

3.Steamer Method I haven’t tried this out personally, but for 1 cup Kamut, use 2-1/2 cups of water. Place it in a steamer and it takes approx. 1 hour.

Grapeseed Prevent cancer development Contains these flavonoids

Other types of KAMUT®

Have antioxidant activity

The one form commonly available is Kamut flour. It is a great addition to home made pasta and you can use it to bake breads, cookies and even cakes.

Honey comes in at third. Honey has been found in Egyptian vessels still be safe after thousands of years. It has a unique sweet taste not too overpowering. It can be used to give a little sweetness and flavor complexity to bland foods. You can make delicious Mead from it. Honey is said to be a huge immune booster. It helps with allergies if you source local honey. It can be used a topical antibacterial agent for wound treatment. Once again though like with the Maple syrup don’t sit around in your underwear spooning it out with your paw. Use this sparingly and in small amounts. Our ancestors had a hard time

Puffed Kamut cereals and crackers are also available in health stores.

Quinoa



What is quinoa? While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fry over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and - yum! Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic. Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude. Cooking quinoa: Prepare quinoa as you would prepare rice. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker. Nutritional content of quinoa: According to CalorieCount, 1/3 cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.

The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as "The International Year of the Quinoa." Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry. Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. This unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. The list of antiinflammatory phytonutrients in quinoa is now known to include: polysaccharides like arabinans and rhamnogalacturonans; hydroxycinnamic and hydroxybenzoic acids; flavonoids like quercetin and kaempferol; and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.

In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alphalinolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa's fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection.

Finger Millet

Health Benefits of Ragi (Finger Millet)



Aids in Bone Development: Ragi, an excellent source of calcium, contributes towards bone health. The cereal is beneficial for growing children and older people who need a constant supply of calcium for healthy growth and maintenance of bones. Consumption of ragi can reduce the risks of fractures and osteoporosis considerably.



Aids in Weight loss: Tryptophan, an amino acid, present in ragi, reduces excess appetite & helps to control weight gain. Fibers in ragi gives you a feeling of fullness, and the slower digestion rate of the cereal allows you to take less calories. This supports the process of weight loss.



Acts as a Relaxant: The amino acid called Tryptophan present in ragi acts as an excellent natural relaxant and helps to fight anxiety, insomnia and depression. The amino acid also helps in treating migraine headaches.



Reduces High Glucose Levels in the Blood: Ragi shows antioxidant properties, and its phytochemicals contribute towards a slow digestion process. Hence it helps to control blood glucose levels in a diabetic. The consumption of finger millet based diet is helpful for people with diabetes because of the higher fiber content as compared to rice and wheat. Whole finger millet based diet has a lower glycemic response (measure of the food's ability to elevate blood sugar - useful for diabetics) due to the presence of antinutritional factors in whole finger millet flour which are known to reduce starch digestibility and absorption.



Finger Millet

Acts as a Good Source of Protein/Amino Acids: Ragi is a rich source of amino acids which is beneficial for the human body. The list includes valine, tryptophan, isoleucine, threonine and methionoine. Valine is an essential amino acid which helps in repairing tissues, metabolism and muscle coordination. It is also vital for maintaining the nitrogen balance of the body. Methionine is another essential amino acid lacking in most of the other cereals. Methionine helps the body process and eliminate fat, and is the primary source of sulfur in the body (sulfur is required for the production of the body's most abundant natural antioxidant, glutathione). Isoleucine is good for blood formation, muscles repair, bone and skin health.



Lowers Blood Cholesterol Levels: The essential amino acids, Lecithin and Methionine present in Ragi, help to reduce cholesterol by removing excess fat from the liver. Threonine, another amino acid, prevents the formation of fat in the liver and this, in turn, brings down the cholesterol level in the body.



Prevents and Treats Anemia: Ragi, being a good source of iron, can be considered as a useful cereal for anemic patients.

Acts as Remedy for Various Health Conditions: Regular intake of ragi can prevent many health conditions such as malnutrition, premature ageing and the development of degenerative diseases. Green ragi is a remedy for blood pressure, heart weakness, liver disease, asthma and lack of milk production during lactation period. Is there any Downside Associated with the Consumption of Ragi? High intake of ragi can increase oxalic acid in your body. Hence, it is not recommended for people suffering from urinary calculi (kidney stone). http://www.lifemojo.com/lifestyle/health-benefits-of-ragi-finger-millet103788519

Finger millet or ragi is nutritively healthy. The food is not only rich in iron, calcium and protein but is also low in fat. Many dieticians recommend people to include ragi in their daily diet chart, as it helps in controlling blood pressure, heart complications, constipation and asthmatic problems. Ragi is one of the most favorite cereals in the South Indian cuisine and has many health benefits. Ragi also called finger millet or African millet, is grown in the dry areas of Africa and Asia. It is used in Ethiopian dishes and has a unique texture and taste. It is one of most nutritious millet and it is easy to digest as well. Since it does not contain gluten, it is a wonderful grain alternative for people who are gluten-sensitive. Ragi is rich in calcium, fiber, protein, iron and other minerals. It is a low fat cereal and most of the fats are in the unsaturated form.

Nuts contain omega-3 fatty acids, essential fatty acids that help reduce the risk of heart disease by lowering cholesterol levels and blood pressure; reducing the incidence of high triglycerides in individuals with diabetes; relieving joint pain associated with rheumatoid arthritis and lupus; and may help improve bone strength. Boosts fiber intake, supports weight loss, contain an array of vitamins and minerals

Chestnuts Promotes weight loss Protects your heart Lowers cholesterol Combats Cancer Controls blood pressure

Peanuts Protects against heart disease Promotes Weight loss Combats Prostate Cancer Lowers cholesterol Aggravates Diverticulitis

Monolaurin (Lauric Acid) Researchers have shown that monolaurin has a direct and potent germ killing effect on H. pyloria, regardless of stomach pH. The H. pyloria germ killing ability of monolaurin has been confirmed by a second group of researchers” (Source:Â Wellness) There is Monolaurin (Lauric Acid) in coconut Coconut Oil (virgin) is number four on the list. Virgin Coconut oil last forever making it a great paleo food store. Coconut Oil is high in the saturated fat medium chain triglycerides which have benefits in protein metabolism and help induce ketogenisis. It has a neutral flavor good for cooking with. It is a solid at room temperature. It also taste OK in Coffee. No really try it. http:// survivalpunk.com/top-ten-paleo-food-forstorage/

Organic Coconut Oil Often shunned for its high saturated fat content, the naturally occurring saturated fat found in coconut oil has some spectacular health benefits such as promoting heart health, weight loss, immune system health, thyroid function and more. Half of the fat content in coconut oil is lauric acid—a fat rarely found in nature—that could easily qualify as a "miracle" ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Source :Dr Mercola

Walnuts are Health Nuts

Walnuts Lowers cholesterol , Combats cancer boosts memory, Lifts mood, Protects against heart disease

Walnuts are a rich source of omega-3 fatty acids, which are essential to brain and heart health. Omega-3's are important for everyone, including your kids as they continue to grow and develop. Women who eat walnuts while pregnant and breastfeeding provide these benefits to their babies too. Just a quarter cup of walnuts contains over 90% of your daily omega-3 requirements. Roasting or heating walnuts diminishes their benefits, so here are some ideas to enjoy them raw: 1. Top yogurt with crushed walnuts 2. Add them to stir fries just before serving 3. Sprinkle them on a salad with dried cranberries 4. Blend them with cooked lentils, garlic, olive oil, lemon juice and salt to make a hummus-like dip.

Fatty acids: saturated fatty acids are harder to burn and have a greater tendency to get stored as fat than mono-unsaturated fatty acids.

Fatty Acid

Monounsaturated fat

Saturated fat

Although polyunsaturated fats protect against cardiovascular disease by providing more membrane fluidity than monounsaturated fats, they are more vulnerable to lipid peroxidation (rancidity). On the other hand, some monounsaturated fatty acids (in the same way as saturated fats) may promote insulin resistance, whereas polyunsaturated fatty acids may be protective against insulin resistance.[1][2] Furthermore, the large scale KANWU study found that increasing monounsaturated fat and decreasing saturated fat intake could improve insulin sensitivity, but only when the overall fat intake of the diet was low.[3]

Blanket recommendations to lower saturated fat were criticized at a 2010 conference debate of the American Dietetic Association for focusing too narrowly on reducing saturated fats rather than emphasizing increased consumption of healthy fats and unrefined carbohydrates. Concern was expressed over the health risks of replacing saturated fats in the diet with refined carbohydrates, which carry a high risk of obesity and heart disease, particularly at the expense of polyunsaturated fats which may have health benefits. None of the panelists recommended heavy consumption of saturated fats, emphasizing instead the importance of overall dietary quality to cardiovascular health.[69]

Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL) cholesterol.[4] However, their true ability to raise HDL is still in debate. Levels of oleic and monounsaturated fatty acids in red blood cell membranes were positively associated with breast cancer risk. The saturation index (SI) of the same membranes was inversely associated with breast cancer risk. Monounsaturated fats and low SI in erythrocyte membranes are predictors of postmenopausal breast cancer. Both of these variables depend on the activity of the enzyme 9-d delta 9 desaturase.[5] In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles.[6] It is recommended that 10-15% of an adult's daily calorie intake comes from Monounsaturated fats.

Stay away from vegetable and seed based oils. Choose leaner cuts of meat, preferably from animals that are grass-fed as opposed to grain-fed. Thatâ&#x20AC;&#x2122;s pretty much it. The rest is common sense. Donâ&#x20AC;&#x2122;t eat the big chunk of fat in a ribeye, moderate the sour cream on your baked potato, and eat less processed foods where excess fat is used as a way to add flavor. Eat more nuts, use olive oil, make your own salad dressings.

[7]

http://deckonfood.com/?p=3553 34

Food sources of polyunsaturated fat Food source (100g)

Polyunsaturated fat (g)

Walnuts

Sunflower Seeds

Sesame Seeds

Chia Seeds

23.7

Unsalted Peanuts

Peanut Butter

14.2

Olive Oil

Seaweed

Sardines

Soybeans

Tuna

Wild Salmon

2.5

Whole Grain Wheat

0.8

Polyunsaturated fat Omega-3 fatty acids in algal oil, fish oil, fish and seafood have been shown to lower the risk of heart attacks.[3] Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease.[4] Among n-3 fatty acids [Omega-3], neither longchain nor short-chain forms were consistently associated with breast cancer risk. High levels of docosahexaenoic acid (DHA), however, the most abundant n-3 PUFA [Omega-3] in erythrocyte (red blood cell) membranes, were associated with a reduced risk of breast cancer.[5] The DHA obtained through the consumption of polyunsaturated fatty acids is positively associated with cognitive and behavioral performance.[6] In addition DHA is vital for the grey matter structure of the human brain, as well as retinal stimulation and neurotransmission.[7]

Omega-3s have a partner fatty acid known as Omega6. These two compete for the same place in the cell walls, each contributing something different. The point is that there needs to be a balance. In the healthier diets of the early 1900s and in the often referenced Japanese and Mediterranean diets, the ratio of Omega-6 to Omega-3 is 3:1. In the current Western Diet, it is 10:1 (and shockingly that’s the recommended intake by the National Academy of Sciences)

Comparative properties of common cooking fats (per 100g) Total fat Sunflower oil Soybean oil Olive oil Corn oil Peanut oil Vegetable shortening (hydrogenated) Lard

100g 100g 100g 100g 100g 71g

PolyunSaturated Monounsatusaturated fat rated fat fat 11g 20g 69g 16g 23g 58g 14g 73g 11g 15g 30g 55g 17g 46g 32g 23g (34%)

8g (11%)

Smoke point 225 °C (437 °F)[a] 257 °C (495 °F)[a] 190 °C (374 °F)[a] 230 °C (446 °F)[a] 225 °C (437 °F)[a]

37g (52%) 165 °C (329 °F)[a]

100g 39g 45g 11g 190 °C (374 °F)[a] 94g 52g (55%) 32g (34%) 3g (3%) 200°C (400°F) Suet 81g 51g (63%) 21g (26%) 3g (4%) 150 °C (302 °F)[a] Butter ^ a b c d e f g h The Culinary Institute of America (2011). The Professional Chef. New York: Wiley. ISBN 0-470-42135-5. 35

Lard is one of the few edible oils with a relatively high smoke point, attributable to its high saturated fatty acids content. Pure lard is especially useful for cooking since it produces little smoke when heated and has a distinct taste when combined with other foods. Many chefs and bakers deem lard a superior cooking fat over shortening because of lard's range of applications and taste. Because of the relatively large fat crystals found in lard, it is extremely effective as a shortening in baking. Pie crusts made with lard tend to be more flaky than those made with butter. Many cooks employ both types of fat in their pastries to combine the shortening properties of lard with the flavor of butter.[4][21][22]

Lard used to be the go-to fat of choice. It has long been a substitute for butter. Lard has less saturated fat, more unsaturated fat, and less cholesterol than an equal amount of butter by weight.[2]. Lard unlike the modern franken-oil contains no trans fats. Lard is massively calorically dense, with 115 calories per Tbsp. Lard has a great shelf life.

Lard Nutritional value per 100 g (3.5 oz) 3,765.6 kJ

Energy

(900.0 kcal)

Carbohydrates

Fat

100 g

- saturated

39 g

- monounsaturated

45 g

- polyunsaturated

11 g

Protein

Cholesterol

95 mg

Zinc

0.1 mg

Selenium

0.2 mg

Fat percentage can vary. Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database

Raw Grass-Fed Butter Another type of healthy fat that many people do not eat is butter made from raw organic grass-fed milk. I typically eat about a half-pound to a pound of raw organic grass-fed butter per week, as it's an excellent source of highquality nutrients, including: Vitamins, such as vitamin A, needed for a wide range of functions, from maintaining good vision to keeping the endocrine system in top shape, and all the other fat-soluble vitamins (D, E and K2), which are often lacking in the modern industrial diet. Conjugated Linoleic Acid (CLA), a compound that gives excellent protection against cancer and also helps your body build muscle rather than store fat. Glycospingolipids, a special category of fatty acids that protect against gastrointestinal infections, especially in the very young and the elderly. Healthful fats, including short- and medium-chain fats, which support immune function, boost metabolism and have anti-microbial properties, as well as the perfect balance of omega-3 and omega-6 fats, and arachidonic acid, which is important for brain function, skin health and prostaglandin balance. Trace minerals, including manganese, chromium, zinc, copper and selenium (a powerful antioxidant). Butter provides more selenium per gram than wheat germ or herring. It's also an excellent source of iodine. Wulzen Factor, a hormone-like substance that prevents arthritis and joint stiffness, ensuring that calcium in your body is put into your bones rather than your joints and other tissues. The Wulzen factor is present only in raw butter and cream; it is destroyed by pasteurization. 36

Organic Pastured Eggs (Raw) - by Dr Mercola

Eggs

While many people do eat eggs, many neglect to eat them raw, which is the healthiest way. Raw freerange or "pastured" eggs are an excellent source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. A single egg contains:

 

Nine essential amino acids One of the highest quality proteins you can find. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones  Lutein and zeaxanthin (for your eyes)  Choline for your brain, nervous- and cardiovascular systems  Naturally occurring B12 Why is raw better? Heating the egg protein actually changes its natural biochemical shape, and this distortion can easily lead to allergies. If you consume your eggs in their raw state, the incidence of egg allergy virtually disappears. Eating eggs raw also helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin, which are powerful prevention elements for age-related macular degeneration, which is the most common cause of blindness.

Eggs for breakfast makes you feel fuller for longer, they are low in calories, naturally portion controlled, and an excellent quality protein source, containing essential amino acids, including Vitamin D and a number of other vitamins and minerals. There is NO limit to how many eggs you can eat in a week.

Yogurt Guards against ulcers Strengthens bones Lowers cholesterol Supports immune systems Aids digestion

Fresh raw egg yolk actually tastes like vanilla, in my opinion. The egg white is usually what most people object to when they say they don't like the texture of raw egg. If this is an issue, consider blending the whole raw egg into a shake or smoothie. Beware of consuming raw egg whites without the yolks as raw egg whites contain avidin, which can bind to biotin. If you cook the egg white the avidin is not an issue. Likewise, if you consume the whole raw egg (both yolk and egg white) there is more than enough biotin in the yolk to compensate for the avidin binding.

Sauerkraut is an amazing paleo food and has a ton of health benefits. Contains vitamin C and lactobacili bacteria. Captian James Cook made sure he always took plenty of kraut on his voyages to prevent scurvy. Lactobacili may posses many theraputic benefits, including anti-inflammatory and anti-cancer activities. It Can last many months in it’s fermentation vessel. Unfortunately unless it’s canned it does not last more than a season. Once canned it’s live bacteria dies and you lose the benefits. It it weren’t for that it would easily be number one on the list.

If you choose not to eat your eggs raw, soft-boiled would be your next best option. Scrambling your eggs is one of the worst ways to eat eggs as it actually oxidizes the cholesterol in the egg yolk. If you have high cholesterol this may actually be a problem for you as the oxidized cholesterol may cause some damage in your body.

Benefits of Low Glycemic Diets

Low Glycaemic Food

Low glycemic diets and low glycemic foods are friendlier on the body

Most carbohydrates found in natural whole foods, such as fruits, grains, legumes and vegetables, are complex in nature and take longer to break down into glucose. This accounts for their low glycemic values and promotes a more moderate rise in blood glucose level which is sustained over a longer period of time. Besides helping with weight control, low glycemic diets and low glycemic foods are also gentler on the pancreas. A low glycemic diet containing mainly low glycemic foods would control the release of glucose into our bloodstreams at a steady and sustained rate, keeping our body’s metabolic processes and energy levHealth benefits of low glycemic diets and low glycemic food All in all, low glycemic diets and low glycemic foods, have the following health benefits: 

Appetite control – low GI foods help to keep you full for more prolonged periods of time.



Cancer – decreased risk; a study in Australia showed that consumption of white bread and cereals high in sugar for breakfast over a sustained period of time increases the risk of cancer; it is also well-known that cancer cells feed on sugar.



Cholesterol – helps to lower and control ‘bad’ cholesterol levels.



Diabetes, Type 2 – lowers risk; those who followed a diet of low GI foods for several years had significantly lower risk of getting type 2 diabetes; for those already suffering from diabetes, it can help control the condition.



Endurance – improves physical endurance, as blood glucose levels are kept at a moderate level (instead of dipping drastically due to sudden insulin production) for a more sustained time.



Glucose levels in the blood – helps to control.



Heart disease – lowers risk; those who followed a diet of low glycemic index foods for several years had significantly lower risk of getting coronary heart disease.



Insulin sensitivity – while high-GI foods lower the body’s sensitivity to insulin in the long run, low-GI foods help to maintain and even increase it.



Triglyceride / lipid levels in the blood – helps to lower and control.



Weight – helps with weight loss and maintenance of healthy weight. 38

Carbohydrates

Legumes

Carbohydrates are the body's ideal fuel for most functions. They supply energy needed for the muscles, brain and central nervous system.

Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.

Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat.

Brown Rice Protects your heart Battles diabetes Conquers kidney stones Combats cancer Helps stops strokes

Whole wheat pasta comes from grain, contains little fat and is rich in minerals, fiber, and vitamins, such as B vitamins, copper, selenium, magnesium and manganese. Great

Beans Prevents constipation Helps hemorrhoids Lowers cholesterol Combats cancer

Potato High in Vit B6 and prevent heart Attachs. Good source of Vit C produces collagen which helps maintain skinâ&#x20AC;&#x2122;s youthful elasticity, contains Vit D that plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

for losing weight, the nervous system, energy, formation of connective tissue & blood cells, also immune and cardi-

Beans: Secret Weapon Ingredient Beansâ&#x20AC;&#x201D;a versatile food that are perfect for mixing into many recipes and dishes and provide a nutritional punch to any meal. They are easy and convenient, and their health benefits are numerous. They are a major source of soluble fiber, which keeps the digestive tract moving efficiently and therefore allowing it to absorb nutrients more effectively. Fiber also lowers bad cholesterol levels in the blood. Replace fatty meat with low-fat beans in some of your recipes. They will make you feel full, so you're less likely to overeat. Add them to salad or soups. For a simple dinner idea, mix beans with brown rice or whole wheat pasta.

Sweet potatoes Better than potatoes Saves your eyesight Lifts mood Combats cancer Strengthens bones Sweet potatoes contain iron, giving adequate energy and it plays other important roles red and white blood cell production, resistance to stress, proper im-mune functioning, and the metabolizing of protein. Good source of mag-nesium, a relaxation and anti-stress mineral. Also necessary for healthy artery, blood, bone, heart, muscle, and nerve function. Source of potassium, regulate heartbeat and nerve signals. High in Carotenoids that help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants, Wards of cancer and helps against the effects of aging.

Sweet potatoes contain iron, giving adequate energy and it plays other important roles red and white blood cell production, resistance to stress, proper im-mune functioning, and the metabolizing of protein. Good source of mag-nesium, a relaxation and anti-stress mineral. Also necessary for healthy artery, blood, bone, heart, muscle, and nerve function. Source of potassium, regulate heartbeat and nerve signals. High in Carotenoids that help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants. Wards of cancer and helps against the effects of aging

Green tea Combats cancer Protects your heart Helps stops strokes Promotes Weight loss Kills bacteria

Red wine in moderation is a preventative against coronary heart disease produces anticlotting, or antithrombotic, action and Rooibos tea can strongly be rec- decreases the harmful effect of smoking. Prevent the ommended for people suffering from irritability, headaches, dis- initiation and progression of turbed sleeping patterns, insom- atherosclerosis and lower post-meal blood pressure in nia, nervous tension, mild dehypertensive persons. a pression or hypertension, as it lower risk for Alzheimer's contains no caffeine and has a disease. Researchers found soothing effect on the central that resveratrol, a red wine nervous system. Stomach and indigestive problems like nausea, polyphenol, produces neuroprotective effects. vomiting, heartburn, stomach ulcers and constipation, used in the management of allergies like Red wine (Cabernet hay fever, asthma and eczema. Sauvignon, Chanti, Merlot,) Ideal for a a calorie restricted contains melatonin. so diet. drinking a glass of red wine Herbal Tea’s before bed may help you sleep. Melatonin is also an Support heart health anti-oxidant, which means it Aid stomach & digestive system also has anti-aging and Detoxing properties cancer preventative. Promoting energy and wellness

Dark chocolates Lower your blood pressure. Improves blood flow. Prevent the formation of blood clots, prevent arteriosclerosis . Dark chocolate have a positive effect on mood and cognitive health. It helps keep blood vessels healthy and blood circulation unimpaired. Protect against type 2 diabetes. Reduces insulin resistance. Anti-oxidants help free your body of free radicals, that cause cell damage, can protect you from cancer and slow the signs of aging, it has shown to harden tooth enamel. Copper & potassium prevent against stroke and cardiovascular ailments, protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease. Licorice

Nourish the nervous system Prevent colorectal cancer, reduces Strengthening the immune system the number and size of colon Resveratrol…… Provide antioxidants polyps, prevented the Good Sources: red wine, red grapes Boost energy levels Benefits: The wonder-working polyphenol development of polyps Promoting a good night’s neutralizes free radicals and may inhibit in(adenomas) and tumor growth sleep flammation and metastasis.

Kefir and Other Fermented Beverages Kefir is a fermented milk beverage that contains beneficial probiotics that may help give your immune system a boost, among other health benefits. One of the best and least expensive ways to get healthy bacteria through your diet is actually to obtain raw milk and convert it to kefir yourself. All you need is one-half packet of kefir starter granules in a quart of raw milk, which you leave at room temperature overnight. By the time you wake up in the morning you will likely have kefir. If it hasn't obtained the consistency of yogurt you might want to set it out a bit longer and then store it in the fridge. A quart of kefir has far more active bacteria than you can possibly purchase in any probiotic supplement, and it is very economical as you can reuse the kefir from the original quart of milk about 10 times before you need to start a new culture pack. Just one starter package of kefir granules can convert about 50 gallons of milk to kefir. This is also a far healthier, and far more economical, way to nourish your body with probiotics than buying any of the commercial probiotic beverages on the market, as these typically contain added sugars and are made using pasteurized milk, which I don't recommend drinking. Kombucha, a fermented drink, is another great addition to your diet. The key is variety. The greater the variety of fermented and cultured foods you include in your diet, the better, as each food will inoculate your gut with a variety of different beneficial microorganisms.

Drink as a revitalizer. Useful to relieve intestinal distension and to cleanse the blood.

Herbal Tea Recipe

Ingredients: 1/2 tsp cardamom seeds 1/4" piece cinnamon 1/4 tsp ground cloves 1 tablespoon unrefined brown sugar 1 cup boiling water 1 tsp black tea (optional) 2 cup certified raw cow's milk A few drops almond essence

Mint Tea

Directions: Warm a large heavy pot by pouring hot tap water into it and letting it sit for a few minutes. Remove the water and add cardamom, cinnamon, cloves, and brown sugar. Pour the boiling water over the herbs and tea (if desired); cover and steep for 8 minutes.

Directions: Put the milk, water, mint leaves, sugar, Garam Masala #2, and fresh tea leaves into a saucepan. Bring to a slow boil. When done, remove from heat and strain. Place in a teapot and serve, or pour directly into individual cups. Sugar may be added or subtracted based on your taste.

Ingredients: 1 cup fresh milk 2 cups water 1/2 teaspoon dried mint leaves 3 tablespoons sugar 1/8 teaspoon Garam Masala #2 3 full teaspoons fresh loose tea leaves (no bags)

In a saucepan bring milk to boil and add almond essence. Strain the spices and return liquid to pot. Add the boiled milk and serve hot.

This tea keeps quite well. If any is left over, it may be warmed up. In summer, it is a delight served iced.

Chinese Asthma Tea Add a sprig of fresh mint for decoration. Ingredients 1 teaspoon magnolia flowers 1 teaspoon rehmannia root Â˝ teaspoon don quai root 3 cups water Directions Combine ingredients in a saucepan and bring to a boil. Turn down heat and simmer for 20 minutes. Turn off heat and steep for 20 minutes. Take 1 cup daily. Store extra tea in the refrigerator.

Elder flowers have a bitter and pungent taste with a cooling tendency. They cleanse the blood, encourage the elimination of wastes through the skin, and are a diuretic. Ingredients: 1 tsp elder flowers 1 cup boiling water 1/2 tsp maple syrup Directions: Steep flowers in boiling water for 5 minutes; strain and add maple syrup. (Flowers may also be steeped in 1 cup of hot cow's milk or soy milk, for occasional use only.) 41

Fermented food

Fermented dairy products consistently reveal an increased level of folic acid which is critical to producing healthy babies as well as pyroxidine, B vitamins, riboflavin and biotin.

Fermented food is good for the gut, and a healthy gut is the foundation for good health—physically, mentally and emotionally. http:// www.cheeseslave.com/ Cultured vegetables are teemgot-bacteria-10-reasonsing with essential enzymes to-eat-fermentedand good bacteria needed for foods/

optimal digestion and they are easier to digest than raw or cooked vegetables. When you eat raw cultured vegetables loaded with enzymes, you give your body an opportunity to make enzymes to rejuvenate itself instead of wasting a large portion of your enzymes digesting food.

Serve food with pickles, sauerkraut, salsa, ketchup, sour cream, kim chi, mayonnaise and other naturally fermented condiments. You can buy naturally fermented condiments at health food stores — or make your own.

By Dr. Mercola

Herbs commonly used to enhance the flavor of fermented vegetables include horseradish, garlic, bay, mustard seed, juniper berries and dill.

More and more, science is finding that teeny tiny creatures living in your gut are there for a definite purpose. Known as your microbiome, about 100 trillion of these cells populate your body, particularly your intestines and other parts of your digestive system. In fact, 90 percent of the genetic material in your body is not yours, but rather that of bacteria, fungi, viruses and other microorganisms that compose your microflora. True, some of these bacteria can make you sick; for example, the National Institute of Allergy & Infectious Diseases recently found Crohn's Disease may be caused by immune responses to certain gut microbiota. But the majority are good, and they work together as helpmates to aid your digestive system and keep you well. Beneficial bacteria, better known as probiotics, along with a host of other microorganisms, are so crucial to your health that researchers have compared them to "a newly recognized organ." For example, we now know that your microflora influence your: 



Genetic expression  Immune system Brain development, mental health, and memory  Weight, and

Risk of numerous chronic and acute diseases, from diabetes to cancer 42

The History and Health Benefits of Fermented Food by Robin Foroutan— http://foodandnutritionmagazine.com

Most research focuses on fermented dairy products. However, vegetables such as cabbages, carrots, garlic, soybeans, olives, cucumbers, onions, turnips, radishes, cauliflower and peppers, in addition to fruits such as lemons or berries, offer novel flavors and textures—partly explaining why home fermentation, and particularly lactic acid fermentation, is becoming an increasingly popular trend. Lactic acid fermentation, or lacto-fermentation, is among the most common methods and one of the easiest to experiment with at home. It is an anaerobic process whereby lactic acid bacteria, mainly Lactobacillus species, convert sugar into lactic acid, which acts as a preservative. Salt plays a pivotal role in traditional fermentation by creating conditions that favor the bacteria, preventing the growth of pathogenic microorganisms, pulling water and nutrients from the substrate and adding flavor. Global Cultures The earliest record of fermentation dates back as far as 6000 B.C. in the Fertile Crescent—and nearly every civilization since has included at least one fermented food in its culinary heritage. From Korean kimchi and Indian chutneys to the ubiquitous sauerkraut, yogurt and cheese, global cultures have crafted unique flavors and traditions around fermentation. In some cases, fermentation is a critical component to food safety beyond preservation. In West African countries, garri is an important food source. It is made from the root vegetable cassava, which contains natural cyanides and, if not properly fermented, can be poisonous. Other foods, such as the Tanzanian fermented gruel togwa, have been found to protect against foodborne illnesses in regions that have poor sanitation. Togwa is used both as a complementary food and soft drink. Studies involving children have focused on togwa’s effect on diarrhea, a common ailment due to unsanitary conditions. A study confirmed that eating togwa conferred 14-day protection against diarrhea. Asian civilizations in particular have a history of fermenting a wide variety of foods—Japanese natto (soybeans), Vietnamese mám (seafood), Chinese douchi (black beans), Lao pa daek (fish sauce), Korean banchan (side dishes)—that remain essential components of their everyday cuisine. Fermented foods are also used in Eastern cultures for medicinal purposes, which may be of particular interest to registered dietitians who practice “food as medicine.” Links between fermented foods and health can be traced as far back as ancient Rome and China, and remain an area of great interest for researchers in modern times.

Basic Vegetable Fermentation Techniques The main keys to successful fermentation are salinity, temperature, nutrition, cleanliness, darkness and an oxygen-free environment. Carbon dioxide will be given off, especially initially, which replaces the oxygen. The presence of oxygen may allow kahm yeast to grow, which usually appears as a fuzzy white ball. This is harmless, but because of its taste, it should be removed every 10 to 14 days. The inconvenience of this process might be why people began using other methods of preservation. Almost any vegetables can be fermented. Organically grown vegetables are a superior choice: They’re free from synthetic pesticides, herbicides and fertilizers and contain more lactic acid bacteria. It’s helpful if they’re shredded, sliced or cut into small pieces first — this accelerates the fermentation process by exposing more surface area to the broth. It also allows for greater compaction in the container. Vegetables should be crushed to release their juices. However, it’s also possible to ferment whole vegetables, such as beets. Most vegetables require whey to provide adequate bacterial nutrition. Whey is the liquid portion separated from sour milk, buttermilk, kefir or yogurt. You can use a few layers of cheesecloth to separate out the solids, or curds. The best source of whey is from unpasteurized milk left in a warm place for a couple of days to sour. The only vegetables that do not require added whey are cabbage or cucumbers grown in warm, humid conditions. Cabbage is the most ideal vegetable for fermentation, since it contains an abundance of lactic acid bacteria, as well as a good amount of vitamin C and some vitamin A. Onions and tomatoes are good complements for fermentation with other vegetables. Fermented onion is mild and relatively easily digested. Vegetables should be well rinsed, and root vegetables should be brushed. Be sure to use chlorine-free water; if your tap water is chlorinated, boil it for at least 10 minutes, then allow it to cool. You’ll also need to have non-iodized salt on hand. Sea salt is a good choice, as it provides additional minerals. Your hands, utensils and containers should be as clean as possible and well rinsed of residual soap. Salt prevents both the overgrowth of yeast and the breakdown of vegetable proteins before enough lactic acid builds up to have a preservative effect. When making fermented vegetables, the salinity requirement is 1 to 11/2 teaspoons of salt per 2 pounds of vegetables. Saline water (1 tablespoon of salt per quart of water) should be added to cover the vegetables by at least an inch. A proper initial temperature is 68 to 72 degrees for two to three days, which starts the fermentation. Then store the vegetables at 58 to 64 degrees for four to six weeks. After this time, it’s good to store them at 40 to 60 degrees, which is adequate for keeping the vegetables for a year or more. Seventy degrees is the average comfortable household temperature. A location out of the sun is preferable, and a low kitchen cabinet works nicely. (By using a low cabinet, ideally next to the floor, the temperature is most stabilized. A northeast corner of the house is also most stable.) 44

In a non-air-conditioned house, the north side of the house will work better in warmer weather. A cellar or basement is very nice to have for the second stage, or even the storage stage, since the earth’s temperature at that level is around 60 degrees. The vegetables’ flavor continues to improve over time. When the vegetables are ready and you want to eat some, remove from the crock only what you’ll consume in a week or two, and store this in a jar in the refrigerator. This minimizes air contact with the stored vegetables. Common spices for flavor include dill, mustard seed, juniper berries, caraway seeds, bay leaves, red pepper, coriander and many others. Raspberry leaves offer lactic acid bacteria as well as flavor. In the delicious Russian Sauerkraut recipe on Page 38, whey is not needed because there is enough cabbage present, and the combination of vegetables is very nutritious. Sliced horseradish root is added for its preservative qualities as well as its flavor, and often this is layered on top of the vegetables.

Containers Used in Fermentation The material of the container used in fermentation should be nonporous for easy cleaning. If you choose a plastic container, it should be food-grade, which prevents the plastic taste from getting into the vegetables. Avoid fermenting in tightly sealed containers, or an explosion could result due to carbon dioxide buildup. If using jars with screw-on lids, the lids must be very lightly screwed down during initial fermentation. If the jars are carefully tended, the lids may be screwed down more tightly after the initial period of active fermentation. This may be difficult to gauge, and individual jars may experience different rates of fermentation. Push down on the lids — if they are popped up and you feel any resistance, release the gas by loosening the lids. Be careful when attempting this technique and keep the jars covered with a towel to protect yourself. Do not handle the glass directly until the fermentation is complete. The most convenient container choice is the Harsch crock, made by the German ceramic company Sudkeramic. This crock uses a V-shaped gutter, in which the lid sits. The gutter is filled with water to provide a seal while allowing gas to bubble out. The Harsch crock comes with weighting stones that keep the vegetables compressed and submerged. The Harsch airlock is roughly similar in concept to one used by home brewers, in which an inexpensive S-shaped water-filled airlock allows gas to escape. I haven’t tried to adapt one of these to a food-grade plastic bucket, but this might be the least expensive option. These buckets are often available for free from supermarket bakeries. To keep out oxygen, you can use an open bucket with water-filled garbage bags (double-bagged for protection) to serve as lids. This forms a seal around the edges and allows gas to escape. Fermenting vegetables provides preservation, nutrition, flora, fiber, ease of digestion and flavor. The recipes can be made in both large and small batches. You can eat fermented vegetables by themselves, as a side dish, in salads, on sandwiches or in any number of combinations. Experiment, use your imagination and enjoy! http://www.motherearthliving.com

http://articles.timesofindia.indiatimes.com/2011-08-26/ diet/29829818_1_probiotic-bacteria-gut-flora

â&#x20AC;&#x153;Probiotic strain Bacillus subtilis 3, whose safety has previously been demonstrated, is known to have antagonistic properties against species of the family Enterobacteriaceae. You should be taking a probiotic supplement, whether youâ&#x20AC;&#x2122;re sick or not, but especially if you use antibiotics.

Does your diet include probiotics?

Probiotic food is beneficial for health and capable of boosting immunity. Did you know there are over 400 distinct species of microorganisms inhabit the various regions of the adult human digestive tract, making up nearly two kg of total body weight?

Probiotics are those living microorganisms that are similar to those naturally found in the gastro-intestinal system. Foods like yogurt, buttermilk, sour cream, milk and soy products like tofu, soy milk, etc. contain probiotic organisms and so do fermented foods. Probiotic foods are produced by the chemical action of lactic acid bacteria, yeasts or through a combination of both. These useful microorganisms help in breaking down carbohydrates and sugars, making them easily digestible and more nutritious.

Few of these bacteria, such as lactobacilli species and bifidobacteria, are beneficial to our health and are capable of boosting immunity. In recent years, there has been a lot of curiosity and interest in probiotic foods because of their ability to benefit one's health. The term probiotic means 'for life'. There are two types of bacteria, good bacteria and bad bacteria. Harmful bacteria are those microorganisms, like yeast, fungi and parasites, that cause diseases. Probiotics are organisms that contribute to the health and balance of the intestine tract and are commonly referred to as the good bacteria

"Probiotics improve absorption of nutrients, improve synthesis of vitamin, essential fatty acids, and prevents some bacteria and yeast infections. Clinical nutritionist Dr Nupur Krishnan Probiotic foods improve immunity, aids in better digestion, absorption of calcium and prevention of allergies. They also help in treating diarrhea. If a pregnant woman consumes probiotic food like a month before her delivery, this will help prevent the new born infant. 45

Cayenne pepper

Cayenne pepper                  

Acts as decongestant Aids digestive process Aids digestive system Aids weight-loss Anti-oxidant Boosts immunity Cure anemia Fight cancer Increase Energy Increasing heart action Improve circulation Lower Blood pressure Lowers Blood sugar Lowers Temperature Relieves pain Soothes Inflammation Treats skin conditions Help other herbs to work

Cayenne pepper, dried (3.5 grams/2 teaspoons) Nutrient

Amount

% Daily Value

Vitamin A

880 micrograms

Vitamin C

2.72 milligrams

4.5

Dietary fiber

1 gram

3.8

Potassium

71 milligrams

2.1

Magnesium

5.4 milligrams

1.4

Calcium

5.5 milligrams

0.5

Phosphorous

11 milligrams

1.1

Anti-bacterial: Its anti-infection property helps in maintaining healthy eyes and smooth and clear skin. The antibacterial component in the herb destroys harmful bacteria and prevents the spread of infections within the digestive system.

Cancer: Assists in eliminating cancer cells in the body. Cancer cells self destruct through the process called apoptosis when in presence of cayenne pepper. Capsaicin has even been clinically proven to kill breast, prostate, lung, pancreatic and leukemic cancer cells

Arthritis: Over-the-counter (OTC) creams as Zostrix or Heet contain capsaicin and are applied externally to treat arthritic pains.

Chilblains: The German Commission E has approved cayenne pepper as treatment

Blood clotting: the pepper, reduce platelet stickiness. It prevents blood clotting by preventing the formation of fibrin, the substance responsible for forming blood clots.

Cholesterol: heart disease and strokes are problems that start with the lining of arteries, called the endothelium. When the cell membranes of the endothelium are inflamed, oxidized, toxic and lacking in energy, they go into spasms (blood pressure goes up, and transient lack of circulation in the coronaries is noted, as well as damage to the brain), they become more sticky, and clotting is augmented (cholesterol then sticks to the lining, starting plaque formation, and decreased circulation to the heart and brain.

Blood Pressure: Studies have shown cayenne pepper to lower blood pressure. Blood sugar: Cayenne pepper stabilizes blood sugar Brain hemorrhage: If a hemorrhage occurs it is suggested that a teaspoon of extract (or a teaspoon of cayenne powder in a cup of hot water) be given every 15 minutes until the crisis has passed. The bleeding should stop in 10-30 seconds. The reason for this is that rather than the blood pressure being centralized, it is equalized by the Cayenne, and the clotting action of the blood becomes more rapid.

It exerts its ability to lower cholesterol and triglyceride levels. A study in India showed that cayenne pepper prevented a rise in liver and serum cholesterol levels when taken with dietary cholesterol. The idea that too much animal fat and a high cholesterol is dangerous to your heart and vessels is nothing but a myth.

Cayenne pepper is one of the best kept secrets to health in the modern world. The health benefits of cayenne pepper are many including preventing heart disease, cancer, ulcers and hemorrhoids. 46

Cayenne Pepper (continue 1)

Circulation: As cayenne touches your tongue, the cayenne absorbs in seconds and nerve endings send signals throughout the body – sending waves of fresh blood to wherever you are sick. New healing begins in seconds as the blood carries oxygen and nutrients to every part of your body. These surges of fresh blood do not occur when you bypass the mouth by taking capsules. Therefore it is recommended that cayenne powder be used, as opposed to capsules. There is no other herb which increases your blood flow faster than cayenne.

Digestive system Diseases: When the digestive system is afflicted with a disease, then all other body organs suffer as a consequence. Cayenne pepper soothes the digestive tract can improve the efficiency and speed of the digestive process. Emphasis is given on the importance of a healthy digestive system because of the fact that our digestive system is the source of all nutrients that feed the brain, heart, muscles and all our body organs.

Colds and Flu: Cayenne's capsaicin content has the ability to loosen up mucus secretions that clog the nasal and lung passages. It has the ability, similar to cold remedies, to relieve nasal congestion and stuffy nose. A concoction of cayenne pepper in warm water is a sure fire sure for pesky colds and blocked noses. The “heat” from the pepper clears respiratory congestion within seconds and provides immediate relief from sinusitis and flu-related symptoms.

Dyspepsia. The New England Journal of Medicine, three Italian doctors describe how they were able to reduce patients' reported dyspepsia symptoms by more than half - by prescribing red pepper powder. In a double-blind study, 30 individuals with dyspepsia were given either 2.5 grams daily of red pepper powder (divided up and taken prior to meals) or placebo for 5 weeks. By the third week of treatment, individuals taking red pepper were experiencing significant improvements in pain, bloating, and nausea as compared to placebo, and these relativeimprovement lasted through the end of the study.

Constipation: Cayenne pepper stimulates gastric secretions, thereby activating a sluggish gastrointestinal tract. Cayenne aids in proper digestion by promoting peristaltic movement in the intestines thus ensuring the efficient elimination of wastes from the body. Coughs: Cayenne pepper can be an effective remedy for relieving congestion and coughs. It acts to thin mucus, thus improving the flow of body fluids.

Fatigue: It is also used to boost energy and relieve stress-related fatigue and depression. Fever: Not only does it relieve pain, cayenne pepper powder can cool down our body

Cuts and wounds: Cayenne pepper powder applied directly to a cut or a wound stops profuse bleeding and also acts as an antiseptic. This technique of preventing excessive blood loss also minimizes the risk of permanent scar formation. Try this only if you are brave enough to put up with the excruciating burning sensation that follows!

Fibromyalgia: Over-the-counter (OTC) creams as Zostrix or Heet contain capsaicin and are applied externally to treat fibromyalgia. These creams usually contain 0.025-0.075% capsaicin. Frostbite: An ointment or tincture made from cayenne is used in China and Japan

Depression: It is also used to boost energy and relieve stress-related fatigue and depression. Diabetes: Most of the medicinal actions of cayenne come from the alkaloid or glucose content of the herb.

Headaches: Chronic headache sufferers may soon have some new alternatives. The active ingredient in cayenne peppers, capsaicin, is believed to bring headache relief by depleting Substance P, a neurotransmitter that helps send pain signals. The capsaicin content in chili pepper exerts its efficacy in alleviating cluster headaches. Over-the-counter (OTC) creams as Zostrix or Heet contain capsaicin and are applied externally to treat cluster headaches. These creams usually contain 0.025-0.075% capsaicin.

Diabetic Foot pain: The capsaicin content in chili pepper exerts its efficacy in alleviating the debilitating pain caused by diabetic neuropathy (nerve pain caused by diabetes). Over-the-counter (OTC) creams as Zostrix or Heet contain capsaicin and are applied externally to treat, diabetic foot pain. 47

Cayenne Pepper (con 2) Hemorrhage: If a hemorrhage occurs in the lungs, stomach, uterus or nose, it is suggested that a teaspoon of extract (or a teaspoon of cayenne powder in a cup of hot water) be given every 15 minutes until the crisis has passed. The bleeding should stop in 10-30 seconds. The reason for this is that rather than the blood pressure being centralized, it is equalized by the Cayenne, and the clotting action of the blood becomes more rapid.

Indigestion: Cayenne pepper has attributes stimulate increased blood flow, which, can help relieve indigestion cayenne pepper stimulates the flow of saliva and stomach secretions. It is helpful for various conditions of the gastrointestinal tract, including stomachaches, cramping pains, and gas.

Heart attack: Cayenne pepper extracts have been proven to stop a heart-attack right in its tracks. Many natural healers advice patients suffering from cardiovascular disease to carry a bottle to cayenne pepper along if medical help is not immediately available in case of any eventuality. Heart disease: The flavonoids in cayenne that will heal heart cells and protect your heart. It is an all-natural cure for heart disease, cayenne pepper internally to treat and prevent heart disease. Herpes: Over-the-counter (OTC) creams as Zostrix or Heet contain capsaicin and are applied externally to treat post-herpetic nerve pain. These creams usually contain 0.025-0.075% capsaicin. Hypertension: heart disease and strokes are problems that start with the lining of arteries, called the endothelium. When the cell membranes of the endothelium are inflamed, oxidized, toxic and lacking in energy, they go into spasms (blood pressure goes up, and transient lack of circulation in the coronaries is noted, as well as damage to the brain), they become more sticky, and clotting is augmented (cholesterol then sticks to the lining, starting plaque formation, and decreased circulation to the heart and brain. Low Immunity: There are vitamins in cayenne pepper that will destroy bacteria and increase your immune system. Cayenne peppers are packed with essential nutrients and anti-oxidants like Vitamin A, C, K Cayenne's rich beta-carotene(which explains the bright red color). or pro-vitamin A content makes it a good antioxidant, protecting the body from the harsh effects of free radicals These nutrients give natural immunity a boost and strengthen the bodyâ&#x20AC;&#x2122;s defense mechanism. Capsaicin is a great immune system booster. It increases body temperature, therefore stimulating the bodyâ&#x20AC;&#x2122;s natural defenses against invading microorganisms. This powerful chemical compound found in cayenne pepper 48

Inflammation: Cayenne is also believed to relieve inflammation of body tissues by inhibiting the release of a neuro-peptide called substance P that coexists with the neurotransmitter acetylcholine, compounds associated with inflammation and pain. Insulin levels: Increased levels of insulin are very inflammatory to the endothelium. Also, higher levels of insulin cause the liver to lose its ability to keep cholesterol from becoming inflamed, and oxidized. A lack of antioxidants in the liver compounds this problem, resulting in toxic levels of cholesterol, which will readily stick to the endothelium, already sticky from the same mechanisms. Cayenne Pepper makes the arteries less inflamed and oxidized. Intestinal bleeding: Cayenne controls bleeding Lumbago: The German Commission E has approved cayenne pepper as treatment Myalgia (muscle pains), Ointment or tincture in the pepper acts to relieve pain Nail biting: can be used as a treatment to prevent thumb sucking and nail biting in children. Neuralgia: The German Commission E has approved cayenne pepper as treatment for Osteoarthritis: The capsaicin content exerts its efficacy in alleviating osteoarthritic pain. Pain: Cayenne pepper s analgesic effect acts to distract sensory nerves from the irritation or pain, which results in a temporary abatement of pain. The capsaicin in cayenne depletes substance P, a chemical that sends pain signals to the brain from the local nervous system. When there is a lack of substance P, the sensation of pain diminishes because it cannot reach the brain.

Weight loss: Cayenne pepper is also known to aid in weight loss due to the action of thermo genesis or the process of heat production. It significantly increases heat production and oxygen consumption by the body a few minutes after consumption of the hot spice. Besides cleansing the body, cayenne pepper keeps our blood sugar in a normal level. The good thing is that these effects are seen both in and out of our body. With a low cholesterol and blood sugar level, our body can easily control hunger, maintains energy level and burn off fat. Once taken in the body, cayenne pepper helps cleanse our bloodstream from unwanted elements which would include excess fat. It aids in the processing of fat and these are sent out through a normal bowel movement.

Cayenne Pepper 3

Psoriasis. A double-blind, placebo-controlled trial of almost 200 individuals found that use of topical capsaicin can improve itching as well as overall severity of psoriasis. Benefits were also seen in a smaller double-blind study of topical capsaicin for psoriasis. Rheumatism: The German Commission E has approved cayenne pepper as treatment. Over-thecounter (OTC) creams as Zostrix or Heet contain capsaicin and are applied externally to treat rheumatic pain. Shingles: The capsaicin content in chili pepper exerts its efficacy in alleviating post-herpetic neuropathy (pain caused by shingles). Capsaicin has been approved by the US Food and Drug Administration (FDA) for pain caused by shingles, an adult disease that is caused by the virus that causes chicken pox in children. Skin conditions: It relieves the skin from itchiness and from more serious skin diseases like psoriasis. One Ayurvedic remedy for pain combines cayenne and mustard seeds into a paste to be applied to the affected area. Topical capsaicin is thought to be helpful for various itchy skin conditions, such as prurigo nodularis, but double-blind studies are lacking. Slow circulation, "Capsicum," has the capability of boosting circulation due to the action of thermogenesis or the process of heat production. It significantly increases heat production and oxygen consumption by the body a few minutes after consumption of the hot spice.

Cayenne pepper is obtained from the fruit of the chili pepper plant. Chili pepper is the fruit of plants from the genus Capsicum, members of the nightshade family, Solanaceae. Knowing cayenne deeply will give you and your family more cures than dabbling in twenty herbs. Learn cayenne deeply before you go on to anything else. At the top of the list [ten most important herbs] is cayenne pepper, because it will make the other nine work better. There's no other herb that increases your blood flow faster than cayenne. There are none that work faster; none that work better. There is no other herb stronger or more effective than cayenne to make immediate physiological and metabolic changes in the body." - Dr. Richard SCHULZE, Medical Herbalist

Stomach ulcers: Cayenne act as a local anesthetic on the ulcer and help regenerate stomach tissue. Swine Flu: Cayenne pepper will help in keeping the blood clean and in maintaining a healthy bloodstream and is a potent agent with vitamin C, but overall, garlic is the herbalist's and naturopathic doctor's choice in curing flu or any serious strain of influenza like the swine flu.

â&#x20AC;&#x153;If you master only one herb in your life, master cayenne pepper; it is more powerful than any other. Herbs can cure serious, scary diseases, but not by taking a capsule here and there. You need to know dosages, what forms of the herb, how to apply them, in what combinations, and when. If you want to become a powerful healer for yourself and your family, master one herbâ&#x20AC;Ś cayenne pepper.

Weak digestion: cayenne pepper stimulates the flow of saliva and stomach secretions. It also aids in the production of hydrocholoric acid, a substance which is very important in the absorption of proteins and the proper maintenance of the stomach's normal ph environment.

Seeds

Cumin

Seeds help manage cholesterol levels, which is important for maintaining cardiovascular health. Contains healthy minerals, niacin and folic-acid contents, excellent sources of iron and zinc. Provide more fiber per ounce than nuts. Provides omega-3 fatty acids, a healthy type of unsaturated fat Coriander seeds boost HDL levels that promote heart health, lower cholesterol levels and blood fatty acid. Also used to treat diabetes and fight inflammation.

Coriander seeds boost HDL levels that promote heart health, lower cholesterol levels and blood fatty acid. Also used to treat diabetes and fight inflammation.



Tumeric

Promote gastrointestinal health are used to treat indigestion, flatulence, vomiting and diarrhea. Is a good source of essential trace mineral, contain fats, proteins and flavonoid glycosides and antioxidants. Cumin may have a hypoglycemic or blood sugarlowering -effect.

Sesame is high calcium and magnesium content prolong youth and beauty, strength and energy lowers blood pressureand glucose. Protects from developing disease and initiates autoimmune inflammation, reduces oxidative damage.

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Antiseptic & antibacterial agent

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Prevent prostate cancer

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Prevent cancer from spreading

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May prevent melanoma

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Reduces risk of leukemia

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A natural liver detoxifier

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Slow progress of Alzheimer's

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Natural anti-inflammatory

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Slow progress of sclerosis

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Natural painkiller

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Help in weight management.

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Treat depression.

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Speeds up wound healing

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Assists in repair of damaged skin.

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Enhance antioxidant protection

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Promote healthy skin and eyes

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Support immune system

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Promote joint health

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Encourage healthy liver function



Balance the digestive tract

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Promote blood & circulation

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Maintain normal cholesterol

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Improve stress tolerance

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Maintain blood sugar levels

Cinnamon 

Diabetes

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Ulcers

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Epilepsy

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Fungal and bacterial infections

Nutmeg can treat a variety of health disorders, including impotence, tooth pain, infections and gastrointestinal upset.

Ginger

Health Benefits of Ginger Gastrointestinal relief Ginger may help in eliminating gastrointestinal distress as it reduces all symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweating. Safe and effective relief of nausea and vomiting during pregnancy Ginger's anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy. Unlike anti-vomiting drugs, which can cause severe birth defects, ginger is extremely safe, and only a small dose is required. Anti-inflammatory effects Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. In two clinical studies involving patients who responded to conventional drugs and those who didn't, physicians found that 75% of arthritis patients and 100% of patients with muscular discomfort experienced relief of pain and/or swelling. Protection against colorectal cancer Gingerols, the main active components in ginger and the ones responsible for its distinctive flavour, may also inhibit the growth of human colorectal cancer cells, suggests research presented at the Frontiers in Cancer Prevention Research in 2003.

Ginger is Mother Natureâ&#x20AC;&#x2122;s protective cloak, shielding us from sickness on winter days. This tea is very spicyâ&#x20AC;&#x201D;if it tastes too strong, dilute it with more hot water and honey. Traditional advice is not to drink more than 2 cups of ginger tea a day unless you are using it as a treatment for a bad chest cold . 12 thin slices fresh ginger, pounded with mortar or rolling pin 1 Tbs. honey Put ginger and 3 cups water in small saucepan, and bring to a boil. Reduce heat to medium-low, and simmer 20 to 25 minutes. 2. Strain out ginger slices and discard or reserve for another use. Stir in honey, and serve hot. Tea can be reheated, if necessary.

Ginger induces cell death in ovarian cancer cells Lab experiments presented at the 97th Annual Meeting of the American Association for Cancer, by Dr Rebecca Lui and her colleagues from the University of Michigan, showed that gingerols, the active phytonutrients in ginger, kill ovarian cancer cells by inducing apoptosis (programmed cell death) and autophagocytosis (self-digestion). Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumour effects on cells. Immune boosting action Ginger can not only be warming on a cold day, but can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections. Ginger is so concentrated with active substances that you don't have to use very much to receive its beneficial effects. Source: http:// www.whfoods.com/ 51

Ginger tea is a powerful cleansing drink that mobilizes toxins and restore balance to the body. It also benefits the digestive system and helps diminish cravings for sweet and salty foods. http://www.chopra.com/ gingertea

DETOX NATURAL HEALING

Detoxification Diets Not a minute of the day passes without a constant process of detoxification going on in each one of us, through the skin, the kidneys, the bowels as well as internally through the lungs, the liver, kidneys and other organs. The physical cleaning process is life-saving and inevitable. If it becomes any less sufficient, your health suffers. To prevent this your first priority is to use diet to detoxify your system. A cleansing diet which is as free from toxins and unnecessary preservatives and additives which contribute to the buildup of toxic waste and excess fluid, is crucial. You will see and feel the difference, your body would have renewed vigour, your mind that sparkling edge.

STEP 1 TO HEALTH — DETOX YOUR SYSTEM DETOX BY FASTING DETOX DIET: YOU CHOOSE HOW TO DETOX

THESE DETOX DIETS ARE SAFE AND EFFECTIVE Choose from any one of 9 detox diets Follow it 1 – 10 days Use only one plan, or a combination Or try a new one each day. DON’T DETOX WITHOUT MEDICAL SUPERVISION IF: You have diabetes. You know you are seriously toxic You have kidney disease You are recovering from drug or alcohol dependency You have a eating disorder: Bulimia, anorexia. You have just had major surgery You have heart disease You have any other serious disease. You have cancer You have aids or another rapid spreading disease You are taking antibiotics or other medication When you are pregnant You are breastfeeding.

DRINK WATER WHILE DETOXING Don’t ignore the health giving properties of nature’s best beauty potion. Water makes up two thirds of our body weight, good hydration is essential for healthy hair and glowing skin. Drink 6 to 8 glasses everyday, if you are exercising you would probably need more.

THE NIGHT BEFORE THE BIG DETOX The night before you begin try to have only a light meal: 

a salad,

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some live yoghurt,

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a bowl of vegetable soup

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or an all fruit meal.

Make sure you drink liquids every two hours.

VITAMIN SUPPLEMENT During the cleansing days it is useful to add to any water or juice consumed Vit C (ascorbic acid powder) Take high potency multi-vitamin supplement

DETOX WAYS Water only for at least 12 full hours

HAVE THESE TESTS 

A urine test

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Blood pressure

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Glucose

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Cholesterol

Royal barley water Clear liquids only, water, health tea’s A potassium broth fast

Always consult your Doctor before detoxing

Fruit or vegetable juices only

your system if there is a concern about any of the results

A Mono fruit diet Other Mono diets A modified fast on various fruit. A raw food diet. Low Calorie Veggie Soup A Stew from low-calorie vegetables Liver detox recipe

Digestive Tract Problems

BOWEL CLEANSING It is essential to ensure that your bowels are cleared when you are fasting. A warm water enemy may be used or try to: Take a dose of powdered (not husks of) psyllium seeds (obtainable from health stores) Mix a tablespoon of powder with a pint of water in a blender and drink. This gives a bulk that is not absorbed, but which ensures a clearance of the bowel, which attracts toxic wastes during the fast.

Psyllium seed powder is frequently used as a treatment for constipation. Because psyllium is a type of soluble fiber, it passes through the digestive tract and adds bulk to the stool, which helps push fecal matter through the intestines. Psyllium seed powder is also effective at treating diarrhea because the psyllium absorbs water, helping to prevent loose and watery stools. Patients suffering from irritable bowel may also benefit from psyllium seed powder. Glucose and cholesterol levels You may also take psyllium seed powder to reduce your blood glucose levels. Psyllium forms a gel when it is exposed to water and this gel slows your digestion of carbohydrates, which keeps blood glucose levels from rising too much after a meal. Psyllium supplements are also able to reduce your cholesterol levels by interfering with intestinal absorption of cholesterol

IMPORTANT The first two days of the detox programme are probably the most important. For the first day of your modified fast, prepare to rest and keep warm, as you will feel colder than usual. Choose a Saturday and Sunday to start the detox programme if you have to go back to work week days. If you have any withdrawal symptoms, sleep it off!

Feverfew Benefits Used for the prevention of migraines & headaches, arthritis, fevers, muscle tension and pain, Feverfew is also used to lower blood pressure, lessen stomach irritation, stimulate the appetite and to improve digestion and kidney function. It has been indicated for colitis, dizziness, tinnitus and menstrual problems. Feverfew treats the cause of the headaches rather than simply the pain.

WITHDRAWAL SYMPTOMPS

Bloated Diarrhoea Flurry tongue Headaches Lethargy Muzzy head

MEAL PREPARATION Have the fruit and the salads pre-prepared, washed, drained, wrapped and ready to eat. Steaming of veggies: 3-4 minutes Stir fry: wipe pan with oil, stir veggies with wooden spoon: 5 minutes

SENSITIVE DIGESTION Have cooked fruit & veg instead of raw. Fruit can be baked or lightly stewed in its own juice or with very little water Vegetables can be stir-fried or steamed.

MONO DIETS Cooked Brown rice Cooked buckwheat Cooked millet Boiled Potatoes Cook unsalted, if desired use a little potassium chloride, a salt available from chemists or health stores) and eaten when ever desired. Eat cold or warm whenever desired. Mono diets of cooked foods is especially useful for people with high blood pressure and high cholesterol levels.

Wonderfully purifying, to make

ROYAL BARLEY WATER DETOX

BARLEY WATER METHOD

Half a cup pearl Barley

Put the barley in the boiling water in a large sauce pan and simmer at a low heat, with the lid on for one hour.

11 cups boiling water 2 lemons

Was the oranges and lemons thoroughly.

Honey to taste

Squeeze the fruit and keep the juice. Strain the water from the cooked barley into a bowl, add the rinds from the lemons & oranges. Allow to stand until cold. Remove the rinds, add orange & lemon juice.

LIQUID DETOX Clear liquids only, water, health tea’s, No sugar added, A little honey FRESH JUICE DETOX Fresh Fruit or vegetable juices POTASSIUM BROTH FAST Instead of drinking water only, you drink mineral rich water in which vegetables have been boiled. Use Veggies from ‘FREE’ list. It should be a clear soup

A modified fast on various fruit All accept bananas can be chosen.

A FRUIT MONO DIET

Spanspek and watermelon are lower in calories.

‘One-fruit-onlyfast’ any fruit can be chosen, eat skin and all.

Eat as much as you want. Eat 10 or more portions of fruit for the day, as you feel hungry.

Grapefruit , grapes and apples work best.

Natural diuretic Although you may have any of your favourite fruits, apple, grapes, Kiwi fruit, pear and pine apple have a natural diuretic action.

Pears are effective when allergic

When to avoid the fruit fast. People with active Candida should avoid the fruit fast, atleast until the Candida is under control.

Papaya is good when digestion is sensitive.

People with active Candida Follow a raw vegetable detox diet. 56

A RAW FOOD FAST Such as vegetables only Choose raw green leafy veggies. Make a vegetable salad with shredded cabbage and spinach, green and red pepper, carrot strips and tomato. Sprinkle with lemon juice. Eat until you are stuffed

DETOX Veggie stew

A LOW CALORIE VEGGIE SOUP

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Broccoli



Brussels Sprouts

Low-calorie Veggies

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Cauliflower

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Cabbage



Cabbage



Celery



Celery

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Green pepper



Eggplant



Leeks

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Green pepper

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Onions

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Onions

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Spinach



Red pepper



Tomato



Spinach



Dry onion soup mix



Tomato

Or other herb seasoning Eat until you are stuffed

Flavour with Garlic or Lemon juice, natural spices, no salt Liver Cleanse / Detoxification Juice Recipe 1 This juice recipe for liver detoxification requires the following ingredients: Ingredients · Water – Boiled and cooled, about 500 ml · Grapefruits – 3 · Fresh lemons – 6 · Garlic cloves – 4 · Ginger root – 4-5 inches · Flaxseed oil – 3 tablespoons · Cumin powder – 3-4 pinches · Fresh Mint – 3-4 leaves only if required

Method Extract the grapefruit juice and lemon juice and keep it aside. Cut or grate ginger and garlic into fine pieces and run it in a blender, adding a little water and filter the ginger-garlic juice into a container. Mix the above two liquids in the 500 ml of water. Now run the above mixture with flaxseed oil and cumin powder in the blender for less than a minute. Serve directly with mint leaves.

Benefits This liver detox juice recipe contains no preservatives and only fresh fruits, vegetables, and little amounts of flaxseed oil and cumin powder which help provide the liver with much needed vitamins, as well as cleansing agents that will help flush out toxins from the liver.

What’s for Breakfast? There is a strong connection between bad breakfast and many health-related problems.

If your breakfast is carbs-based It may happen that you yourself don’t feel hungry in the morning, but it’s just a matter of time. And now let’s see what you are giving your body in the morning:..... toast with jam and coffee with sugar or a bowl of cereal or porridge. These are simple carbohydrates which when digested, immediately turn into sugar. Remember: Your body wakes up in the morning and asks for 114 nutrients – but what do you give it

As you might know, our body consists of 100 trillion cells which needs 114 various nutrients to function daily. What you ate yesterday consists of two major groups of elements. 1) The first group supplies energy (protein, fats and carbohydrates). 2) The second group supplies building materials (amino acids, vitamins, minerals, micronutrients etc) 3) By raising the blood sugar level, you force your pancreas to produce more insulin. Insulin removes sugar from the blood and turns it into fat. As a results, blood sugar level drops, often below the level you woke up with. You start experiencing hunger, fatigue, light headedness or weakness. To overcome hunger, you again need simple carbohydrates (chocolate, sweet coffee, sandwiches, sweets, cookies, doughnuts, soft drinks and juices, etc.) which again raise your blood sugar level.

4)If you skip breakfast This is even worse... So your body wakes up in the morning and on behalf of 100 trillion cells begs you, "Hey, give me 114 nutrients and energy which I have spent in the last 24 hours". And now let’s see what you are feeding it with. The answer is: .....nothing! As a result, by ten o'clock or so, the blood sugar level drops and you feel hungry, which makes you seek simple carbohydrates (chocolate, sweet coffee, sandwiches, sweets, cookies, doughnuts, soft drinks, juices, etc.) to satisfy your hunger.

Each sugar "injection" is followed by the insulin surge. This cycle repeats itself several times a day and you develop dependence on carbs. Carbs dependence overburdens and weakens the pancreas which can lead to diabetes. Too much sugar in the blood damages blood vessels. Excessive sugar will be turned into extra fat by insulin. All the above is the most common cause of extra weight, high blood pressure, cardiovascular problems and diabetes. And it all begins with a bad breakfast

5) By raising the blood sugar level, you force your pancreas to produce more insulin. Insulin removes sugar from the blood and turns it into fat. As a result, blood sugar level drops, often below the level you woke up

So the question becomes...... What is a good breakfast supposed to be....? Well..... it should meet four major criteria:  Restore the energy spent in the last 24 hours  Restore the building materials spent during the night  Replenish the water stock  Maintain the blood sugar level within the normal range and prevent insulin surge  Provides the body with all the vital nutrients and water  Provides energy from protein and not from carbohydrates  Does not raise or drop blood sugar level  cleanse the intestine  improve absorption of nutrients  maintain water balance during the day.

6) Carbs dependence overburdens and weakens the pancreas which can lead to diabetes.  Too much sugar in the blood damages blood vessels.  Excessive sugar will be turned into extra fat by insulin. All the above is the most common cause of extra weight, high blood pressure, cardiovascular problems and diabetes. And it all begins with a bad breakfast.

Oats for Breakfast

Oats Lowers cholesterol Combats cancer Battles diabetes prevents constipation Smoothens skin

Muesli with Yoghurt

Oatmeal with strawberries & real cream

Oatmeal with Nuts raisons and honey Oatmeal with stewed apricot's and honey

Oatmeal with mixed fruit and

Home made Granola Bars with seeds, nuts & honey

Rolled oats toasted wheat germ + wheat bran + oat bran mix + raisins + nuts + mixed seeds + honey crust

Oatmeal with Bananas & cinnamon

Rolled oats + nuts yoghurt and honey

Oatmeal with honey and fruit kebab

Oats with berries and bananas

Ingredients

Instant Oats Idli Recipe

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Oats is a healthy way to kick start one’s day. The highly nutritious, wholesome, high fiber, nutty and filling oatmeal is a regular breakfast and usually takes less than 10 minutes to prepare.

            

Idli Rava is processed and manufactured by high grade raw materials and used to prepare idli, a South Indian savory cake. It is rich in iron, folic acid, vitamin A, vitamin B1, vitamin B2 and vitamin C and zinc. Idli Rava are highly acclaimed for its great taste as well as health benefits. Also, our Idli Rava is highly demanded for its accurate composition and longer shelf life.

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Oats - 1 1/2 cups, dry roast for 4 minutes, cool and grind to a fine powder Semolina - 3/4 cup (sooji/upma rava) Yogurt - 1 cup (curd) Carrot - 1, peeled and grated Salt to taste Eno Salt - 1/2 tsp (or cooking soda) Water as required For Tempering/Poppu/Tadka: Mustard seeds - 1/2 tsp Split Black Gram Dal - 1 tsp (urad dal/ minappapu) Asafoetida - 1/4 tsp (Hing) Green chilies - 2, finely chopped Curry leaves - 1 sprig Coriander leaves - 1-2 tbsps, finely chopped (optional) Oil - 2 tsps Idli is good for health as they have high nutritive value, provides carbohydrates, proteins, minerals and vitamins. It is oil-less food that controls cholesterol level in the body and avoids the problem of high blood pressure. Besides being healthy, the food is easily digestible.

Rava Idli     

Rava Idli

Rava/Sooji - 1 cup Curd - 1/2 cup Carrot - 1/4 cup packed Hing(Perungayam) - 1/8 tsp Water - little less than 1/2 cup (adjust according to consistency) Cashews - 5 to 6 broken and few whole cashews Coriander leaves - 2 tbsp chopped finely Baking Soda (or) Eno fruit salt - 3/4 tsp (Use 1 tsp if you want more of a porous texture) Salt - to taste To temper: Mustard seeds - 1 tsp Urad Dhal - 1/4 tsp Channa Dhal - 1/2 tsp Turmeric powder - a pinch(optional) Oil - 3 tsp http://www.padhuskitchen.com 60

Whole wheat muffins http://www.liverejoicingeveryday.com/whole-wheatflaxseed-muffins/

Flaxseed, Wheat, and Bran Muffins High fiber, healthy breakfast muffin. INGREDIENTS Wheat bran and wheat germ 1 C.flaxseed ground combats Colon Cancer 1 C whole wheat flour 1 C. Oat Bran Prevents constipation 1 C. Brown sugar Lowers cholesterol 2 tsp. Baking soda Helps stops strokes 1 tsp Baking Powder improves digestion 1/2 tsp salt 2 tbsp. Cinnamon 1 1/2 C. shredded Carrots 2-3 Apples, cored and chopped up or shredded 1/2 C. Chopped nuts (optional) 1/2 c. Raisins (optional) 3/4 C. 2 % milk 2 Eggs, beaten 1 tsp. Vanilla DIRECTIONS Mix flour, flaxseed, bran, sugar and dry ingredients together. Shred carrots and apples and add these along with optional raisins and nuts to dry ingredients. Mix well. Stir together milk eggs and vanilla and stir this into batter until well moistened. Fill cupcake papers until 3.4 full and bake at 350* for 20 to 25 minutes. Makes 24 med muffins. ( freeze them in ziplock bag, then just pull one out each morning and will be ready to eat 20 minutes later on the way to work! )

1. Before you begin, bring all ingredients to room temperature. Grease a standard sized 12-cup muffin tin. Preheatoven to 375 degrees. 2. Mix dry ingredients in a large bowl. Whisk them together well, breaking up any clumps of brown sugar with your fingers if necessary. 3. In a separate bowl, whisk together applesauce, buttermilk, egg whites and oil. 4. Pour wet ingredients into dry ingredients and stir together until just combined. Stir in raisins. 5. Immediately spoon batter into muffin tins then place in a preheated 375 degree oven. 6. Bake for 20-25 minutes.

Nutritional Info Total Carbs: Amount Per Serving: Calories: 115.7

Dietary Fiber: Protein:

1 1/2 C. whole wheat flour 1/2 C. oat bran 1/4 C. ground flax seed 1/4 C. wheat germ 3/4 C. packed brown sugar 2 t. baking powder 1 t. baking soda 1/2 t. salt 2 t. cinnamon 1 t. fresh ground nutmeg 1/2 t. allspice 1/2 t. ground ginger 1/8 t. ground cloves 1 C. applesauce 1 C. buttermilk 3 egg whites 2 T. oil 1/2 C raisins

Number of Servings: 24

Total Fat:

Whole Wheat Applesauce Spice Muffins

3.4g 20.8g 2.8mg 2.9g

Rava Dosa

Rava Dosa is a popular South Indian thin and crispy flat bread. It looks like thin crepes. It is basically made of semolina along with rice flour and all purpose flour. They are usually thin and crispy with a lovely golden color. These crepes are prepared without fermenting. They look quite simple to prepare and are simple but you need to practice it This is a mouthwatering culinary delight. Rava Dosas are quick to make. They can be served as a snack or part of a main meal.

Rava-1 cup(fine variety) Rice flour-1/2 cup All purpose flour-1/2 cup Onion-1/4 piece(finely chopped) Curry leaves-3 to 4 leaves(finely chopped) Coriander leaves-2 tbsp(finely chopped) Green chilies-1 no(finely chopped) Ginger-1tsp(finely chopped) Mustard-1tsp Hing/asafoetida-1/2 tsp Cumin-1 tsp Salt to taste Water-4 cups Oil-1 tsp Ghee/Oil to drizzle. Preparation: http:// funwidfud.blogspot.com/2012/10/ravadosa.html

There are 82 Calories in 1 serving of rava dosa 27% fat, 65% carbs, 8% protein Vegan, Gluten Free recipes: http://www.veganricha.com/2012/09/ravadosaquick-rice-crepes-with-potato.html

Rava Dosa 1 cup Semolina 1 cup Rice flour 1 cup all-purpose flour 1 cup buttermilk salk to taste 1 tbsp Cumin seeds 3 chopped green chillies Water as needed to make it liquidy Mix all the ingredients together with water to make easy batter. Heat the griddle and pour the batter to make 10" diameter, thin dosas.

Serving suggestions Rava masala dosa with an unconventional filling made with chickpeas, potatoes and green peas? If you have cauliflower or carrots at hand, you can toss them in. Rava dosa is very flavorful. You may eat this snack with Hari Cilantro Chutney. Traditionally Rava Dosa is served with Sambar (lentil soup cooked with vegetables), and coconut chutney. http://www.manjulaskitchen.com/2012/09/06/rava-dosa/

Salads: A range of leafy vegetables can be incorporated to make yummy and healthy salads. Lettuce, spinach, broccoli, red cabbage, celery, coriander leaves along with other coloured vegetables like green peas, coloured capsicum, tomato, beetroot, cucumber and many others can be tossed in any healthy dressing to make a salad.

Salads Salad

Raita is an Indian salad with yogurt dressing. Ingredients needed Onion -1 Tomato -1 Carrot -1 Capsicum -1 Cucumber -1 Roasted jeera/cumin powder -1/2 tsp Curd -1 1/2 cups (whisk it well) Vegetable stuffing Potatoes - 2-3 Green chillies -2 seeded Cumin seeds - 1 tsp Salt as required Coriander leaves - handful (finely chopped ) Onion - 1 finely chopped ( optional) - I did not add Garam masala - 1/4 tsp Methi Paratha is an aromatic form of paratha that suits better with pickles or curd. Due to the healthy aspects of its chief ingredients, methi/funugreek which supplies a good amount of iron.

Wraps/ Parathas/Roti/ Paratha Ingredients needed Chapati Whole wheat flour - 1 cup Salt - a pinch Oil -1 tsp for kneading the dough Oil for cooking the parathas Take 1 cup of flour, add salt, oil, water and knead into a soft dough. Prepare the dough as for roti. For more details, refer how to make soft rotis. Keep it aside. Divide it into 6 equal sized ball.

Roti Ingredients needed Whole Wheat flour -1 cup Salt – a pinch Oil – 1 tsp Little wheat flour or rice flour for dusting Board and rolling pin Tawa/skillet Ghee ( optional)

Stuffed ‘paranthas’is a yummy hot flat bread mixed with different vegetables is rich in proteins, carRecipies: http:// www.padhuskitchen.com/2009/10/how bohydrates and fibre. Stuffed ‘parantha’ is one of the healthiest -to-make-soft-rotis-indian-flat.html breakfast option, as they are healthy, nutritious and low in fat. Fenugreek is used as a herb (dried or fresh leaves), as a Make mix veg paratha with lots of spice (seeds), and as a vegetanutritious vegetables like spinach, ble (fresh leaves, sprouts, and cauliflower, potatoes and assorted microgreens) Fresh fenugreek spices leaves used in some Indian curries. The sprouted seeds and microgreens are used in salads. The antidiabetic effects of fenugreek seeds ameliorate most metabolic symptoms associated with type-1 and type-2 diabetes in both humans and relevant animal models by reducing serum glucose and improving glucose tolerance. 64

Soups can be made from spinach, broccoli, lettuce, cabbage at home to ensure healthy nutrition for children and adults.

Soup

Tomato rice. It is very simply to cook and tastes delicious. Ingredients needed Basmati Rice -1 cup Ripe juicy tomatoes -4 Onion -2 medium size Green chillies -2 Ginger-Garlic paste -1 tsp Chillie Powder -1 tsp Turmeric Powder -1/4 tsp Salt as required Oil -2 tbsp For the seasoning Mustard - 1/4 tsp Asafoetida - a pinch Curry leaves - little Preparation instructions: http://www.padhuskitchen.com

Rice

Peas Pulav

Vegetable Biryani A very simple and easy to make Biryani recipe without much spice. Ingredients Basmati rice – 1 cup Onion – 1 Green chilli - 2 ( add more if you want hot) Ginger - garlic paste - 2 ½ tsp Tomato -1 Mixed Vegetables - 2 cups ( carrot, beans, cauliflower, fresh peas, potatoes ) Mint / pudina leaves – handful Coriander leaves – handful Lemon juice -1 tbsp

less spicy and is a very simple recipe. Ingredients needed Basmati Rice - 1 cup Peas - 1 cup (Fresh/frozen) Pudina/Mint leaves - 1 cup Finely chopped Coriander leaves -½ cup chopped Onion - 2 medium size Green chillies - 2 Ginger-Garlic paste - 1 ½ tsp or Grind 2 garlic cloves and a small bit ginger) Oil -2 tbsp Ghee - ½ tbsp Salt to taste For the seasoning Cinnamon - 1 inch piece Cloves - 2 Cardamon - 1

Wild rice with green lentils             

Turmeric powder – a pinch Red chilli powder -1 tsp 4 1/4 cups water, divided Coriander powder – 2 tsp 1 1/2 teaspoons salt, divided 1 cup wild rice (about 6 ounc- Biriyani masala – 2 tsp es) (Available readymade) Salt as required 2 whole cloves 1/2 onion, peeled For the seasoning 2 tablespoons extra-virgin olOil – 1 tbsp ive oil Whole garam masala – 1 medium carrot, peeled, ( cloves - 3, cardamom -1, halved crosswise 1 celery stalk, halved crosscinnamon – 1 inch piece) wise 2 garlic cloves, peeled For Garnishing – fried on4 ounces 1/4-inch-thick panions (optional) cetta (Italian bacon), cut into 1/4-inch cubes Cut onions into thin strips 1/2 cup dried French green and fry it in oil till golden lentils* 1 bay leaf brown. Add before serving. 2 tablespoons chopped fresh Italian parsley

http:www.epicurious.com

http:// nutritiondiva.quickanddirtytips.com 66

Brown rice is a whole grain, meaning that both the germ and the bran parts of the grain have been preserved. In white rice, these have been polished away. As a result, brown rice is higher in magnesium and other minerals. It also has more fiber. The Nutrients in Wild Rice Compared to brown rice, wild rice is higher in protein and lower in carbohydrates—that means it has a significantly lower glycemic load. It’s also higher in vitamin A and folic acid but not quite as high in minerals. And even though it’s low in total fat, wild rice is also a decent source of omega3s, and has a great omega-3 to omega -6 ratio.

Upma recipe Ingredients 1 cup Rava / Sooji (Semolina) 25 gms fried Cashew Nuts (optional) 1 inch Ginger chopped 1 chopped Onion 3 Green Chillies slit sideways 1 Potato chopped 1 Capsicum chopped 1 Carrot chopped 1/4 cup Green Peas frozen or fresh 1 tsp Mustard Seeds 1 tsp Urad Daal 1 tsp Channa Daal Salt to taste 1/2 tsp Turmeric Powder Chili powder to taste (optional) 2 tblsp Oil Few curry leaves Finely chopped corianderleaves 1 tblsp Ghee Lemon juice to taste

Bread Upma Serves 2 Ingredients: Bread Slices-8 Onion-2 Tomato-1 Curry Leaves-1 sprig Capsicum-1 Red Chilly Powder-1/2tsp Oil-2tbs Mustard Urad Dhal-1tsp Coriander Leaves-3tbs Salt-to taste

Procedure: 1. Cut bread slices into small squares. Alternately you can also crumble the bread slices. 2. Heat oil and add mustard urad dhal. 3. When they crackle, add curry leaves, onions and capsicum. Sift rava through a muslin / cheese cloth or 4. Saute until the capsicum is very fine sieve. cooked. 5. Add tomatoes, salt and red chilly  Heat 1tbsp. pure ghee / unsalted powder. butter and fry rava ,on a moderate heat, stiring constantly to light brown 6. Saute until the tomatoes are parcolor and set aside. tially cooked. They must retain little  Now heat 2 tbsp oil in a pan and add juiciness. mustard seeds and allow them to 7. Add the chopped coriander leaves splatter. and the bread squares.  Add the daals : channa & urad & curry 8. Gently mix until the bread slices leaves to it and fry till they turn red.  Add onion, ginger and green chilies. are coated with the masala. Sauté for 2-3 minutes. 9. Serve hot.  Add all the vegetables, turmeric & chili powder, and salt to taste.  Now add 3 cups of water and cover the pan and allow it simmer on low heat until the vegetables are done.  Add the fried rava to it stirring constantly till it becomes little thick.  Take off from the heat and lemon juice if desired. Serve hot garnished with cashews and coriander. http://www.indianfoodforever.com/indianbreakfast/upma.html

Upma Rava upma or suji Rava aka ‘suji’ in Hindi, rava upma not only fills your appetite but the contents of the dish are highly nutritious. The food is rich in proteins, carbohydrates, vitamin B and iron.

No matter where you go in India, Upma is a hot favorite breakfast food! Originally from South India, this tasty dish can be eaten for breakfast, brunch or as a snack and is so wholesome you can even make a meal of it! http:// gayathriscookspot.blogspot.com/2012/10/ bread-upma.html

Bavarian Beef

Beef Meal

This classic German stew is made with lean trimmed beef stew meat and cabbage. INGREDIENTS  1-1/4 lb. lean beef stew meat (trimmed of fat), cut in 1-inch pieces  1 tablespoon olive oil  1 large onion, thinly sliced  1-1/2 cup water  3/4 teaspoon caraway seeds  1/2 teaspoon salt  1/8 teaspoon black pepper  1 bay leaf  1/4 cup white vinegar  1 tablespoon sugar  1/2 small head red cabbage, cut into 4 wedges  1/4 cup crushed gingersnaps

Knödel are large round poached or boiled potato or bread dumplings, made without yeast. They can be made from wholewheat flour, potatoes, old bread, semolina, etc. In most versions, they are used as a DIRECTIONS 1. Brown meat in oil in a heavy skillet. Remove meat and side dish for meat, like roasted meat or stews. sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 11/4 hours. 2. Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45 minutes more. 3. Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.

Nutritional Info

Amount Per Serving: Calories: 304

Total Fat:

11.9g

Total Carbs:

12.7g

Dietary Fiber: Protein:

2mg 35.8g

Bavarian cuisine. The origins of Bavarian cuisine are rural. The cuisine typically includes many meat and Knödel dishes. The Bavarian dukes, especially the Wittelsbach family, developed Bavarian cuisine and refined it to be presentable to the royal court. This cuisine has belonged to wealthy , which also reflected on the cuisine. (Beef, Pork, Veal - cubed with Carrots, Celeriac Root, Leeks, Potatoes, Parsley and Stock) One of the best parts about this stew is how well it freezes, or tastes for lunch the next day. Like most stews; it improves with a little time to marinade the flavors. 68

Pudding Mousse a la Banana This creamy dessert is low in saturated fat, cholesterol, and sodium. INGREDIENTS  2 tablespoons 1% milk  4 teaspoons sugar  1 teaspoon vanilla  1 medium banana, cut in quarters  1 cup plain low fat yogurt  8 1/4-inch banana slices Mini Cheesecakes

DIRECTIONS 1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.

Who can resist thick, creamy decadent cheesecake? Try this low-fat version in the single serving size.

2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

INGREDIENTS  12 low-fat vanilla wafers  3 oz. cream cheese, at room temperature  12 oz. fat-free cream cheese, at room temperature  1/2 cup sugar  1/2 teaspoon vanilla  2 eggs  cherry pie filling

Yield: 4 servings--Serving Size: 1/2 cup Nutritional Info

Amount Per Serving: Calories: 98.9

Total Fat:

1.4g

Total Carbs:

18g

Dietary Fiber: Protein:

0.8mg

DIRECTIONS 1. Preheat oven to 350� F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.

4.6g

Ragi Chocolate Cake Ingredients

2. In mixing bowl, beat cream cheese and fat-free cream cheese until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.

http://litebite.in/egglessfinger-millet-ragichocolate-cake-recipe/

3. Pour cheesecake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight. 4. Decorate cheesecake tops with cherry pie filling.

1/2 cup Finger Millet flour  1 cup All purpose flour  1 tbsp. Cocoa powder  3/4 cup sugar  1/2 tsp. baking soda  1 tsp. baking powder  1/4 cup vegetable oil 1/2 cup curd/yogurt  1/4 cup milk 1 tsp. cinnamon powder

Makes 12 cheesecakes/servings. Nutritional Info Total Fat: Total Carbs: Amount Per Serving: Calories: 120.6

Dietary Fiber:

4.4g 14.4g 0.1mg

Protein:

http://recipes.sparkpeople.com/recipe-detail.asp? recipe=298916 69

Combine the Quinoa and water in a saucepan

Basic information

Bring to a boil

Prep time: Under 15 min

Cover, reduce to a simmer, cook for 10 min

Cook Time: 1 to 2 hours

Turn of the heat, keep covered and cool 10min

Serves: +

Fluff with a fork, allow to cool down

Yield: Makes 1 large (9.75 inch)

Preheat the oven to 350°F (180°C). Lightly grease a large bundt pan. You can use room temperature butter or shortening (or vegetable oil). I use a tissue to apply the grease all over the pan making sure to cover the indentations.

Since this is a chocolate cake, I use Cocoa powder instead of flour. Just sprinkle about 1 tsp of the powder

and pat the pan, gradually rotating it so that the powder sticks to the pan wherever you have applied the grease.

Set this pan aside. If you don't have a bundt pan, you can also use two 8-inch (20-cm) round or square cake pans. Don't forget to line the bottoms with parchment paper.

10.

Combine the buttermilk, eggs, egg whites and vanilla in a blender or food processor by giving it few whirls.

11.

Add 2 cups of the cooked quinoa and the coconut oil

12.

Blend until smooth. Set aside.

13.

In a large bowl, whisk together the sugar(s), cocoa, baking powder, baking soda and salt.

14.

Add the contents of the blender mix well

15.

A nice folding action is more than enough.

16.

Pour the batter into the prepared pan.

17.

Bake on the center oven rack for about 50 mins (or 40 to 45 minutes for the smaller round/square pans) or until a knife inserted in the center comes out clean. Remove the cake from the oven and cool in the pan before serving.

18.

While that's cooling, lets prepare the coulis. Add the frozen raspberries to a saucepan and heat in medium -high. If adding fresh raspberries, add few tbsp of water.

19.

Bring it to boil and cook until it becomes a sauce. Should take about 10 minutes.

20.

Strain the puree well

21.

and sweeten it as desired with honey (or any other sweetener of your preference)

22.

Turn out the cake into a serving plate. You can frost this if desired. It keeps well stored in a sealed container in the refrigerator for up to 1 week or frozen up to 1 month. I served it lightly dusted with powdered sugar, coulis and few fresh raspberries.

Www.chefinyou.com

For the Cake  2/3 cup Quinoa  1-1/3 cup water  1/3 cup 1 % fat Buttermilk  2 large Eggs  4 large Egg Whites  1 tsp pure Vanilla Extract  3/4 cup Coconut Oil, melted and cooled, see Tips  1 cup Coconut Sugar, see Tips  1/2 cup Cane Sugar, see Tips  1 cup unsweetened Cocoa powder  1-1/2 tsp Baking Powder  1/2 tsp Baking Soda  1/2 tsp Salt For the Raspberry Coulis  1 lb (450 grams) frozen Raspberries  Honey to taste Fresh Raspberries to garnish Tips

1. Coconut oil: I use Extra Virgin Coconut oil for this. You can replace this with butter or Olive oil. 2. Coconut and Cane Sugar : Because of the reason I mention in the previous para, I have used this amounts. You can either use 1-1/2 cups Coconut Sugar or 1-1/2 cups Cane sugar. If you don't have either ones, you can use regular white sugar instead. If you want to Bake using Microwave pls refer to these articles: 1) How to Bake in Microwave 2) How to Bake in Microwave Convection Oven For making Substitutions please refer my handy chart: 1) Baking substitutions 2) Egg Substitutions

Chef Meg's Oatmeal Orange Cookies (Diabetic Friendly) These cookies are packed full of whole grains and fiber to fill you up and keep you satisfied. They're great for snacks and suitable for diabetics! INGREDIENTS 1/2 cup Smart Balance butter for baking, softened 1/4 cup granulated sugar 1/4 cup dark brown sugar, packed 1 egg white 1/4 cup applesauce, unsweetened 1 cup whole wheat pastry flour 1 cup old fashioned oats 1/3 cup wheat bran 1/2 teaspoon baking soda 1/2 teaspoon cream of tartar 1/4 teaspoon cinnamon 1 orange, zested and juiced 1 tablespoon orange juice DIRECTIONS Preheat oven to 350 degrees Fahrenheit. Place the butter in a medium mixing bowl. Cream the butter using an electric mixer. Add the sugars and continue to mix for 2-3 min. Add the egg white and applesauce, and mix just to combine. Sift the dry ingredients together in a separate mixing bowl. Add to the wet ingredients, along with the juice and zest. Drop the dough one tablespoon at a time onto two cookie sheets lined with a silicone mat or parchment paper. Bake 10 minutes or until the bottom of the cookies are just browned. Cool on a wire rack. Serves 18 (2 cookies per serving). Number of Servings: 18

Nutritional Info Amount Per Serving: Calories: 112.5 Total Fat: Total Carbs: Dietary Fiber: Protein:

5.4g 18.7g 2mg

Cookies Chef Meg's Cinnamon Chocolate Shortbread This almond shortbread recipe replaces my mom's buttery shortbread. The original recipe had 141.6 calories per serving, 8.3 g fat, and 5.1 g sat fat. My new and improved version has less than half the calories and fat. I used 3/4 cup of sugar, but the cookies aren't very sweet. If you want them to be sweeter, add an additional 1/4 cup of sugar. INGREDIENTS 1 1/2 c almonds, silvered 1/3 c butter, unsalted, room temperature 3/4 c sugar 2 eggs, room temperature 1 t vanilla flavoring 1 t baking powder 3/4 t cinnamon, ground 1/2 tea salt 2 c whole wheat pastry flour --OR-(1 1/3 c whole wheat flour combined with 2/3 c cake flour) 1/2 c dark chocolate chips, melted

(Add a dash of chili for kickâ&#x20AC;&#x201D;optional) DIRECTIONS Preheat oven to 350 degrees. Place almonds on an ungreased baking sheet, toast until golden brown (about 8 minutes). Remove from oven and tray, set aside to cool. Once almonds have cooled, grind in a food processor or with a rolling pin. Combine the flour, baking powder, cinnamon, salt, ground almonds and flour in a large mixing bowl. In a separate bowl, using a hand mixer, beat the butter until creamy, then add the sugar. Beat until creamy. Add eggs one at a time. Add vanilla. Add dry ingredients to the creamed mixture, beat only until combined. Divide the dough into two balls. Once at a time, form into a log that is 2 inches wide and about 12 inches long. Cut each log into 1 1/2 inch strips. Place on ungreased baking sheet and bake for 8-10 minutes. The cookies should not be golden brown; remove them from the oven just before they start to brown on top. Melt chocolate in a double boiler. Dip the end of each cookie in the chocolate and place on wax paper to set. Makes 55 cookies.

1.9g

Number of Servings: 55 .

Nutritional Info

Amount Per Serving: Calories: 62.4

Total Fat:

3.3g

Total Carbs:

7.6g

Dietary Fiber:

0.8mg

Protein:

http://recipes.sparkpeople.com/recipe-calories.asp? recipe=798930

1.4g

Begin with your mind

YOUR MIND What and how you think has an influence on your health and weight.

Change the movie you have in your mind about yourself. You can think yourself slim. Change your self-talk and negative thinking about yourself, you will not get thin by thinking you are fat!

Positive self-talk. Tell

Do take one day at a time. It is easier to stay motivated that way. And if you do fail in your attention, it would be easier to get up the next morning and start again fresh.

yourself: “I’ gorgeous, attractive, slim and trim. I’m simply sexy!” If you don’t believe yourself, tell yourself: “I’m getting there.”

Don’t ever give up. If you really want to be healthy it is all worth it.

Don’t ever feel deprived! Remember that you are choosing to say: “No thank You!” because you really want to be healthy.

Don't

Do not think about the past and do not worry about the future. This way slimming success is easier to achieve.

Never feel negative when you are talking about your eating habits

Don’t make yourself unhappy, feel satisfied and content

Don’t keep your lifestyle changes a secret, if the subject comes up, talk about the changes you have made, never be embarrassed or shy.

Don’t follow other peoples diet rules, set your own, that way you wont cheat

Don’t Despair, there will be bad days, forgive yourself and start again tomorrow

Never say never, if you fail to stick to what you said you are ‘never’ going to do again, you will feel like a failure

Eat limited or seldom:

The perfect diet: 

25% Fruit and sprouts



Limited red meat



12,5% Protein (Red meat, chicken, Fish, Eggs, White cheese)



Limited dairy products



Limited chicken livers



Limited or no refined sugar



Limited or no Margarine



Limited or no sunflower oil



Limited oil dressing

 

Gradually incorporate small changes in your lifestyle, as this will give the greatest chance of long-term success.

12,5% Bulb vegetables and nuts 50% Grains and leafy

Eat mindfully to satisfy real hunger rather than stress or boredom

Include Fats, a moderate amount of heart-healthy fats in your weight loss plan, is what your body needs Eat the right dairy products. Calcium is largely derived from dairy products. Opt for low-fat milk, feta cheese

day-to-day organ protection, vitamin absorption, hormone production and more.

and low fat, natural yogurt instead. Drink enough water. Tip: Have a bottle of water at your desk and sip regularly.

Move more and exercise

You may eat a snack about 3 hours before bedtime,

moderately. Try to achieve an active lifestyle by adding more physical activity to

such as a digestive biscuit, whole

your days. Walking lowers

wheat rusk, or a banana, eve

chances of Dementia and

marshmallows, or a bite of dark

decrease effects of Alzheimer's

Eat the right carbohydrates. Your body needs carbohydrates to efficiently burn fat, so skimping on the carbs could actually hurt your weight loss efforts and be detrimental to your health. 74

WHAT NOT TO DO 

It is a good idea not to weigh yourself more than once a week.



Do not starve yourself, if you do you will find it difficult to eat wisely.



Do not go on a hunger strike. Your body will go into protection mode and store up fat for starvation periods, this will slow down your metabolism.



Do not completely give up the food you love. Allow yourself the luxury once or twice a month. Honour your cravings in a sensible way



Do not skip breakfast. It leads to over- eating during lunch because you've been starving yourself.



Dot not skip meals.



Never eat just because it is time to eat.



Do not follow a crash diet. There is no magic formula to lose weight in a jiffy.



Do not eat between meals.



Do not substitute a meal with energy bars. These bars are sometimes loaded with artificial sweeteners that can be harmful to your body in the long run.



Don’t spend time with friends who can convince you to eat and drink

PROCESSED MEAT PRODUCTS Average per 100g: 367 calories, 32.1g fat (sausages); 265 calories, 20.5g fat (beefburgers). Health rating: * Pies, sausages, ham, bacon and burgers supply 10-15 pc of the total fat in the diet and are usually less healthy than lean meat. Most products are high in saturated fat, trans fats and salt - all of which can encourage heart disease. They also contain nitrites, which are essential to prevent food poisoning but can lead to the formation of cancer-promoting substances called nitrosamines in the stomach. Men in particular should reduce their intake of processed meat products. One or two servings a week is deemed a healthy maximum. Read more: http:// www.dailymail.co.uk/health/article -3720/The-good-meatguide.html#ixzz2EGeGKPgj



No full cream dairy products - low fat and fat free only



No animal fat - vegetable fat only



No pastries, cakes - whole wheat only



No sugared foods, - Whole meal only



No yellow cheese - White and fermented cheese only



No bottled fruit juices - freshly squeezed only



No fried foods - steamed or raw foods



No takeaway’s - unless grilled fish and chicken



No chips (French fries) fried in deep oil - oven baked only



No fruit with meals - 3 hours before or after only



No artificial sweeteners - sweeten with honey

Do NOT Eat Biscuits

Bacon fried

Bacon & Eggs

Cakes

Baked Potato

Baked potato

Canned meat Cereal (Refined) Chocolates Cookies

Chicken schnitzel Chips Fried

Fried Chicken

Eisbein Eggs Fried

Fettuccini

Cold Meat

Fatty meat

Foot-longs

Condensed milk

Fish coated

Frankfurters

Corned Beef

Gravies

French Fries

Cream

Pancakes

Hamburgers

Fizzy Cooldrink

Potato Salad

Milkshakes

Gravies

Steak meal

Pancakes

Ice-cream

Pastries

Jam

Pies Pizza

Mayonaise Milk

Salad Dressing

Pate

Sausages

Processed meats

Snails

Rusks

T-Bone

Salad Dressings

Waffles

Salami

Fresh Vegetables

Price

Fresh Vegetables

Tick

Leeks Lettuce

Artichokes Asparagus

Marrows

Avocado Baby Corn

Mushrooms

Baby Marrow Bean Sprouts

Onions Beetroot Parsnips

Broccoli Brussel Sprouts

Peas Butternut Peppers,: Green, Red, Yellow Cabbage

Potatoes

Carrots

Pumpkin

Cauliflower

Radish

Corn

Red Cabbage

Cucumber

Shallots Spinach Sweet potato

Eggplant

Gem squash Green beans Green peas

Tomatoes

TOTALS

Price

Tick

Fresh Fruit

Price

Tick

Fresh Fruit

Apples Apricots Bananas Blue Berries Cherries Cranberries

Papaya Papino Figs

Peaches

Grapefruit

Pears

Grapes

Pineapples

Grinadella

Prunes

Guava

Spanspek

Kiwi

Strawberry Tangerine

Lemons

Watermelon

Litchi Luquat Mandarin Mango Melons Nectarins Oranges

TOTALS

TOTALS 78

Price

Tick

Fresh Herbs

Price

Tick

Dried Herbs

Asoefoetida (giant fennel)

Basil

Bay leave

Capsicum

Cayenne pepper

Celery

Chili’s

Chives Cloves Coriander leaves

Coriander Cumin

Curry leaves

Curry

Fennel Fenugreek (greek hay) Garlic

Garlic

Ginger Root

Ginger

Horse radish Marjoram

Marjoram

Mint leaves

Mixed Herbs MiNutmeg

Oregano

Parsley

Rosemary

Sage

Sprouts

Tarragon

Thyme

Watercrest TOTALS

TOTALS

Price

Tick

Spices

Price

Seasoning

Tick

All spice Asafoeta Black pepper Cayenne pepper Chervil Chili powder

Garlic Salt

Cinnamon

Italian Seasoning

Cloves

Kosher Salt

Coriander

Mexican Seasoning

Cumin Curry powder

Pepper: Black, White

Ginger Masala

Salt

Mustard Powder

Savory seasoning Seasoned Salt

Nutmeg

Turmeric Paprika

Pepper corns

Tumeric

TOTALS

Price

Tick

Beans

Price

Tick

Legumes

Aduki Beans

Black gram (Vigna mungo) Chick Peas: Black,

Barley Cow peas Black eyed peas

Broad beans Lentils: Black, green, Red Butter beans

Haricot Beans

Huled Barley

Kidney Beans

Lima Beans

Navy beans

Pinto Beans

Split Beans

Split peas

TOTALS

Price

Tick

Sauces

Price

Tick

Spreads

Atjar BBQ Sauce

Bovril

Chutney

Indian Curry Sauce

Marmite

Mayonnaise

Meat Sauce

Mustard

Peri-Peri Sauce

Peanut Butter

Salad Cream

Salsa Soy sauce

Sandwich spread

Sweet Chili Tabasco Tomato Sauce Tamari Teriyaki Sauce Tofu Sauce Worcestershire sauce TOTALS

TOTALS

Price

Tick

Bottled

Price

Canned

Tick

Apple Purree

Beans Beetroot

Baked Beans

Chillies Gherkins

Braai relish

Cherries Olives: Black, Green, stuffed Crab meat Peppadew Granadilla Pulp Pickles Jalapeno Sauerkraut Shredded Tuna Sauerkraut Sweet corn

TOTALS

Price

Tick

Sweet

Price

Tick

Salty

Almond Essence Apple souce Brown sugar Dark chocolate Fructose Honey

Olives

Jelly Babies

Popcorn

Marmalade Marshmallows

Pepermints

Vanilla Essence Wine gums

Price

Tick

Nuts

Price

Seeds

Tick

Amonds Brazil Nuts

Caraway seed

Cashew Nus

Cardamom seed

Chestnuts Coconut

Celery seeds

Filberts

Fenugreek seeds

Macadamia

Flax seeds

Peanuts

Mustard seeds

Pecan Nuts Pine nuts

Poppy seeds

Postastios

Psyllium seeds

Walnuts

Pumpkin seeds

Sesame seed Sunflower seed

TOTALS

Price

Tick

Dried Fruit

Price

Tick

Apples

Asafoetida Powder

Apricot

Baking soda

Babana

Coconut Milk

Coconut

Cream of tartar

Currents

Dry soup packets

Dates

Gelatin Powder

Figs

Ghee

Lemon rind

Non-stick Spray

Mango Soy Milk

Mixed Citrus peel Orange rind Peaches Pears Pineapples

Prunes Raisons Sultanas

TOTALS

Tick

Oils

Price

Dressings

Tick

Apple cider

Avocado oil

Balsamic vinager Coconut oil

Flaxeed Oil

French dressing

Fish Oil

Greek dressing

Hempseed oil

Lemon Juice

Olive oil

Lime juice Oil free dressing

Peanut Oil

Red wine vinagar

Price

Tick

Dairy

Price

Tick

Cheese

Bulgarian Yoghurt

Blue cheese

Butter Buttermilk

Brie cheese

Eggs Camembert Low fat milk

Cream Cheese

Castello Danish

Cottage Cheese Greek Yoghurt Feta

Fromage frais

Goats cheese Plain Yoghurt Skimmed milk

Kiri cheese

Sour cream Mozzarella Thin Cream Parmesan

Ricotta

Romano Yoghurt TOTALS

TOTALS

Price

Tick

Grains

Price

Tick

Cereals

Amaranth

Bran Cereal

Barley Basmati Rice Brown Rice

Corn Flakes

Corn Flour

Digestive Bran

Cous-cous

Grain sorghum

Rice Flour

High fibre bran

Pita Bread

Muesli

Rye Bread

Oats

Seeded Bread

Provita

Ragi (Finger Millet) Wheat bran

Ray vita

Wheat germ

Special K

Whole wheat bread Whole Wheat Flour Whole Wheat Muffins

Wild Rice

Whole wheat pasta

Wheat

Whole wheat pita

Wheat Bic

Whole Wheat spaghetti

Wheat Germ

Whole wheat tortilla

Whole wheat rusks

Wild Rice

Whole wheat crackers Whole wheat Maize

Price

Tick

Frozen

Price

Tick

Price

Carrots

Corn Country Crop Green peas Mixed veggies

Oven Baked chips

Roasting veggies

Steam it veggies

Stirfry

Tick

Red Meat

Price

Poultry

Tick

Biltong

Chicken

Blou Bul steak

Duck

Brisket

Turkey

Boerwors Club steak Chuck

Fish

Fillet mignon

Calamari

Flank

Clams

Frikkadel

Hake Fillets

Game (Wildsvleis)

Haddock

Goulash

King Klip

Lamb

Mackerel

Mince (lean)

Mixed Seafood

Mutton

Mussels

Patties

Prawns

Patties

Salmon

Pork

Shrimps

Roast Beef

Snoek

Potterhouse

Sole

Prime rib

Tuna

Silverside roast Sirloin Stew (Beef) Stirfry T-bone Tenderized Steak Texan Steak

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Drinks

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Herbal Teas

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Berry Tea Chamomile tea Carrot Juice Grape Juice Grapefruit juice Grenadine syrup

Green Tea

Guava Juice

Hibiscus Tea

Lemon juice

Honey and lemon Tea

Lemon Squash Lavender Tea

Litchi Juice Mineral Water Orange Juice

Peppermint Tea

Pineapple juice

Rooibos Tea

Pear juice Strawberry Juice Soda Water Tomato Juice

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Vitamins/minerals

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Other supplements

Ascorbic Acid Powder

Calsium Folic Acid Iron

Magnesium

Multi Vit

Omega 3

Feverfew

Vitamin A Vitamin B, B1, B2, B-co Vitamin C Vitamin D Vitamin E

Psyllium supplement

Zinc 93

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Basics

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On the breadline

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Peas

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