Category: Health Foods

Healthest Sugar Substitutes as Sweeteners


July 2023 Update – Aspartame

Note: As of July 2023, aspartame has been approved by the FDA and designated safe for human consumption; however, this doesn’t rule out ongoing studies that say there still can be a cancer risk. 

Taking into account the FDA ruling, it is logical to conclude that although some research hasn’t eliminated the cancer risk, the probability of acquiring this disease is extremely low.

The World Health Organization (WHO) tends to agree with this premise. According to AARP’s article “Are Artificial Sweeteners Bad for You“, WHO was quoted as saying, “an adult weighing approximately 150 pounds would need to drink, for example, between nine and 14 cans of diet soda a day to exceed that limit.” 

In conclusion, there is no hard-core fact that proves aspartame is not harmful in some way, but being that not one of these organizations’ expert researchers cannot substantiate the effects of this sweetener one way or another, taking it should be left at an individual’s discretion.

March 2023 Update – Erythritol

A recent study by the Cleveland Clinic for the artificial sweetener  Erythritol is possibly linked to heart attacks and strokes.

Not only has this sweetener been gaining popularity, but it has been recommended for the Keto diet as well.  This study is very recent, so we are assuming those who are recommending Erythritol will be reviewing these results closely. The findings were published on nature.com.

Overview

Spoon in sugar
There are lots of alternatives to sugar as a sweetener. Photo: Pixabay

In our previous article, we focused on sugar substitutes and calorie intake. Now let us delve a little deeper and discuss what ingredients are actually in these sweeteners and the pros and cons they may contain.

Many dieters are looking to improve their health by avoiding refined and added sugar in their recipes. With many turning to popular low-carb diets, sugar substitutes are a must! This food additive has a sweet taste, similar to sugar but contains significantly less food energy. There are many substitutes on the market with some that are natural and some that are synthetic. It is important to know the difference between these sweeteners and how they can differentially affect both your health and blood sugar.

      • Aspartame 
        Please note the updates above, but as an FYI, we have left our previous notation about aspartame below:
        “This artificial sweetener sold as Equal and Nutrasweet, isn’t without controversy about its safety. It doesn’t affect blood sugar and contains zero calories and a zero glycemic index, but those with a rare condition called phenylketonuria must avoid aspartame. Studies also found those more susceptible to headaches should also avoid it as well. A study from the University of Liverpool found that when aspartame was combined with certain types of food coloring, it became toxic to the brain cells and could cause undue anxiety. Better to be safe than sorry and avoid this sweetener“.
      • Sucralose – Also known as Splenda, this sweetener might be suitable for diabetics but one study found it may negatively impact the immune system. Sucralose also poses a potential risk to the environment. Researchers are finding that after it passes through our bodies and ends up in wastewater treatment plants, it can’t be broken down. Tests in Norway and Sweden found sucralose in water released from treatment discharge sites. Scientists worry it could change organisms’ feeding habits and interfere with photosynthesis, harming the entire food chain.
      • Sugar Alcohols – Sorbitol, xylitol, and mannitol are all sugar alcohols that are popular in sugar-free candy and gum. However, these sweeteners do contain 2.6 calories per gram. They may be less sweet and less caloric than sugar, but large amounts can produce laxative effects and bloating. Excess consumption also raises blood glucose so these types of sweeteners should be consumed in small quantities.
      • Stevia Leaf Extract
        Stevia Sugar Substitute
        Photo ©SMS

        This natural sweetener comes from a plant in South America. Sold under brands such as Truvia and Pure Via, it contains no calories and doesn’t affect blood sugar. Its downside is that it doesn’t taste as sweet as the other substitutes and it doesn’t work well in baking.

        But it is a great natural alternative to sugar. With that said, be sure to check the label as many brands combine stevia with other sweeteners. Also, make sure the ingredients list only stevia extract and inulin fiber or erythritol which is another great healthy sweetener.

      • Erythritol – This sugar alcohol has a positive and rising reputation. It is produced naturally from glucose. In small amounts under 50 grams erythritol doesn’t cause a digestive upset like others in this category. Studies find that with its zero glycemic indexes, it doesn’t affect blood sugar or insulin levels and also doesn’t cause tooth decay. This sweetener is also a perfect candidate for baking and cooking and tastes identical to sugar when mixed with a tiny amount of Stevia. 

Conclusion

No doubt Stevia would be the winner here, but that does not mean you can’t delve into some of these other sugar substitutes if you want a sweeter taste. If you are unsure, talking to your medical practitioner is always a good choice, especially if you have a medical condition associated with these foods.

 

Healthiest Fish by Type

Salmon on a plate

Overview
Nutritionists, health professionals, and virtually all health experts have long promoted the nutritional benefits of eating fish. Both vegetarians and omnivores enjoy fish as a main source of protein. It’s not only high in protein, but fish is also the best source of heart-healthy omega-3 fatty acids, selenium, B-12, and Vitamin D that fights inflammation. 

Wild or Not?

The recommendation is to only buy the wild variety, as many versions of fish that are farmed contain very low amounts of nutritional benefits such as omega-3s when compared to their wild counterparts. Let’s delve a bit more into this.

Farmed Fish

Farmed fish are also fed unnatural diets that contain animal products, soy, and dye. The essential omega-3 nutrient found in wild fish plays an important role in our bodies. Research shows that omega-3 fatty acids decrease inflammation in the body such as joint swelling and pain. It’s also been shown to moderately improve ADHD and anxiety symptoms. 

Wild Fish

Unfortunately, wild fish contains varying amounts of mercury which is harmful in large doses. It can cause adverse neurodevelopmental, cardiovascular, and immunological health effects. Pregnant women should avoid eating fish that are highest in mercury at 500 parts per billion and over, while other women and men should avoid eating fish that contains 1,000 parts per billion of mercury. 

With that said, wild salmon is still considered one of the healthiest salmons to eat and provides the following:

      • Omega-3 fatty acids 
      • Protein 
      • Potassium
      • May reduce the risk of heart disease
      • May help in weight reduction

So What Fish Should We Eat? Take Your Pick!

Salmon
Photo: Pixaby
      • Light canned tuna is a cheap and quick source of protein. It contains only 118 parts per billion of mercury and is very high in omega-3s. 
      • Wild Atlantic cod only contains 70 parts per billion of mercury and is shown to help lose visceral fat and improve blood pressure when eaten once to three times a week. 
      • Almost all shellfish including mussels, shrimp, lobster, and oysters contain very low levels of mercury and are very high in B-12 and omega-3s as well as iron. 
      • Squid and calamari contain very low levels of mercury and very high levels of omega-3. 
      • Wild trout has very high levels of omega-3s and is a lean protein, but should be avoided because of its moderate polychlorinated biphenyl contamination. 
      • Wild Atlantic mackerel, wild halibut, Atlantic pollock, canned sardines, and European anchovies make the best choice for fish you can eat daily. All of these fish contain very low mercury levels and very high omega-3 levels. 
      • Fish such as shark, swordfish, king mackerel, tilefish, northern pike, and albacore tuna should be avoided as they contain high levels of mercury. As a rule of thumb to remember, usually the bigger the fish the more mercury it contains.
      • Every variety of wild-caught salmon from Alaskan salmon to Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, as well as Kodiak coho and chum salmon, are considered the lowest risk fish for consumption because of their low levels of mercury and other contaminants. 
      • As mentioned, all wild-caught salmon contain very high levels of omega-3s. Recent studies have found that this wonder fish also contains small bioactive protein molecules that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. The selenium found in wild-caught salmon decreases the risk of joint inflammation and also helps prevent colorectal, breast, and prostate cancers, and is also important in heart health. 

Summary

Eating fish of any type will be a benefit to your health, but be careful with the wild kinds as they may contain a larger amount of mercury which can be harmful to your body.

Of all the types listed here, we believe that salmon would be the most beneficial. If you do want to go for the wild type, such as wild salmon, speak to a medical professional or your doctor first to confirm that it will not be overly harmful to you.

 

 

 

 

Best Human Food for Your Dog

Beagle Dog
Look how healthy Rover is! If you want him to stay that way, read on. Image by Denise coyle from Pixabay

Since humans and pets are different from one another, we think that both of them like to eat different foods, but that’s not entirely the case. Some human food is loved by your pets, but it has to be the right one. Check out this list of mutual food items you and your dog love. 

Note 1: It should be noted that, like humans, your pet could have allergies or other health issues when eating human-made food, so always check with your veterinarian before giving them any of the treats we love!

Note 2: If you are not already aware, chocolate can be deadly for your pet. NEVER give your dog chocolate or anything that contains chocolate of any portion! You can read more about this danger here.

Now let’s move on to what is considered healthy for your canine buddy!

Yogurt 

Bowl of Yogurt

Just like yogurt is good for human health, yogurt can also be a source of protein and calcium for dogs. It has vitamins that are good for the health of both humans and animals, which is why it makes sense for your pet to have too. But before choosing yogurt, you should pick the natural one with no artificial flavors without any sugars or sweeteners.

Also, it should not have any active bacteria because they will act as probiotics. In addition, if your dog is overweight, you should ensure you buy a fat-free yogurt, but not one with fat substitutes, such as olestra, simplesse etc. And when summer comes, why not treat them to some yogurt?

Rice

Bowl of Rice
Photo by Jocelyn Morales on Unsplash

Rice is loaded with iron and vitamins B3 and D. It is best to boil the rice until it is well-cooked but sticks with white rice. Brown rice can cause issues for your dog if he/she is having gastrointestinal issues or other health problems. 

White rice has a higher glycemic index than brown rice and can cause blood sugar levels to rise, but it is important to remember that white rice provides a source of starch that can be beneficial to ill dogs. Diabetic pets may still consume a small amount of white rice if they desire, but not regularly.

It is also suggested not to serve your pet rice alone, mix it up with portions of other food for a balanced diet. For healthy dogs, an appropriate portion of white rice should be fine; however, always check with your vet first.

Peanut Butter 

Peanut Butter in a jar
Photo by Tetiana Bykovets on Unsplash

While you may like to spread peanut butter on your bread at the breakfast table, your pooch may be looking right at you, drooling for some of this tasty delight too.

Dogs love peanut butter. It is good if you treat them with a spoonful of unsalted peanut butter daily. 

It is good for their health, but you need to purchase a good peanut butter brand that does not contain xylitol. This can be very dangerous for your pet! 

If your dog is inactive, it is good to feed them peanut butter as it is a source of protein, minerals, and fats.

Pumpkins

With Halloween coming, how can we leave out this seasonal squash fruit? Yes, fruit. Not a vegetable, although it may look like a vegetable. 

Pumpkins are rich in vitamins and minerals that include. Protein, Vitamin C, Potassium, Vitamin B2, Vitamin E, and iron.

Humans and animals alike can reap the benefits of the delicious fruit.

Eggs

Eggs can also be a food item that you and your pet can share. If you require proteins and energy, your doctor may recommend you eat eggs. Similarly, when it comes to dogs, eggs can also be a healthy snack. 

Providing dogs with proteins and energy, they can make an unhealthy dog healthy and fat. However, you should keep the quantity small because feeding dogs eggs daily can make them fat and gain weight, making them inactive. 

Now that you know how the people’s food items are also the favorite food items of your pet dogs, you should feed these foods to them too.

Summary

Although it is safe for Rover to have some human food, stick with what is recommended and don’t go off giving him/her anything not on the list from veterinarians and/or reputable internet sources. Especially stay away from foods that contain xylitol or chocolate! And always check with canine MD if you are unsure of anything that you want to feed your pet!

Difference Between Antioxidants and Antibodies

Antioxidant Red Banner
Background concept word cloud illustration of antioxidants. Photo: Bigstock

Let’s start by stating that both antioxidants and antibodies are essential ingredients in keeping you healthy. But with that said, what exactly are the differences between the two?

Many people are not aware of what the differences are but they are quite substantial, but with that said, there are numerous similarities between the two as well.

They both protect your body from disease and illness and are necessary for maintaining good health, but that’s about where the similarities end. 

This article will explore some of the main points about what antioxidants and antibodies are, what role they play in your body, and how you can increase your intake of each to maintain optimal health.

What are Antioxidants?

Fresh Berries in a bowl
Blueberries have great antioxidant properties. Photo by Brandon Wilson on Unsplash

Enter Free Radicals – The Bad Guys

These are compounds found in foods that are designed to prevent oxidative damage. Oxidative damage is the process by which free radicals can run amok in your body and damage healthy cells.

What Do Free Radicals Do?

Free radicals are atoms that are missing an electron and by so doing, they look for other cells’ atoms to which they can attach so that they can steal that cell’s electron. This is a common occurrence in nature when atoms have missing electrons. They need to balance out their electron count. When they find a healthy cell to attach to, they will merge with it, subsequently changing the characteristics of that cell to the point where the healthy properties of those cells are diminished or non-existent.

When this happens and too many damaged cells exist, it could result in your body becoming a risk for such diseases as cancer and heart disease as well as many other illnesses. 

Seniors playing chess
Oxidative stress occurs during a normal day of activity, even when you are at rest. Photo by Vlad Sargu on Unsplash

These bad guys are created during our normal lifestyle, which includes simply breathing and eating. In other words, oxidation builds up during daily metabolism – the energy that you exert daily.

Antioxidants – The Good Guys

Antioxidants are the free radicals’ worst enemy. They are molecules that will donate an electron to the free radical making it useless in damaging other cells. 

Antioxidants are naturally found in fruits and vegetables. Some of the best foods for fighting off free radicals are berries, citrus fruits, dark leafy greens, broccoli, and tomatoes, but don’t stop there. Just about all fruits and vegetables will help build antioxidants.

They can also be found in smaller amounts in grains, seeds, nuts, and legumes. The best-known antioxidants in vitamins are C and E, and beta-carotene.

When you eat foods that contain antioxidants, they enter your bloodstream and then proceed to neutralize the free radicals before they cause damage. This means that antioxidants can prevent oxidative damage and this is why antioxidants are so beneficial to your health.

Fruits and vegetables are your best fight against oxidative stress.

What are Antibodies?

Microscopic view of the COVID virus
Microscopic view of the COVID virus spike protein. The spikes are what attack the healthy cells unless blocked by antibodies. Photo: Pixabay

Antibodies are quite different in properties from antioxidants. Antibodies Are proteins. Proteins are molecules. Antioxidants are not proteins. Antibodies contain chains of amino acids which are naturally produced by your immune system when an infection is detected. They can recognize and identify harmful agents like bacteria, viruses, and other foreign agents. That is why you hear so much about antibodies regarding Covid but you don’t hear anything about antioxidants.

Antibodies are created by your white blood cells, called B cells, and bind to the glycoproteins – the enemy of antibodies, similar to how free radicals are the enemy of antioxidants. Glycoproteins are the carbohydrate portion of proteins that are found in bacteria and viruses. Once the antibodies bind to these bad proteins, they neutralize and remove them from the body before they have a chance to cause harm.

For Covid, the antibodies block the virus cells, called spike proteins from attacking healthy cells.

Your body will create antibodies when foreign agents such as a virus are detected, but vaccines can be injected to further the creation of antibodies if needed.

The Difference in a Nutshell

Antioxidants and antibodies are both designed to protect against disease and boost immunity. However, there are differences between antioxidants and antibodies that are worth noting.

Antioxidants are vitamins, minerals, and other compounds that prevent oxidative damage. They don’t directly fight infections. They don’t recognize harmful bacteria and viruses.

Antioxidants also don’t circulate in the blood, as antibodies do. They are found in food, and can’t be detected in your blood. This means that antioxidants don’t boost immunity the way antibodies do.

What antioxidants do is help protect your cells from damage caused by free radicals? These attacked cells can add up causing your body to become at risk of several dangerous diseases.

Antibodies detect harmful bacteria and viruses. They are created by our white blood cells and circulate through our blood vessels and look for bad proteins from bacteria. Once found, they block these bad proteins from attacking healthy cells.

More About Antioxidants

Illustration of how Antioxidant Works Against Free Radicals
Bigstock

As we’ve already explored, antioxidants are compounds that prevent oxidative damage. They do this by neutralizing free radicals with their electron pairs before they can cause damage. This means that antioxidants protect healthy cells from damage caused by free radicals. They also protect a person’s DNA from being damaged.

In addition to providing general health benefits, antioxidants can also help boost your immune system. They can do this by preventing oxidative damage to healthy cells. This leaves your immune system with fewer cells to protect, which means it can put more energy into fighting against infections.

More About Antibodies

Antibodies are proteins that are created by the immune system to protect against disease. They can do this by binding to bacteria and viruses and neutralizing them. Antibodies are much more active than antioxidants when it comes to fighting infections. They circulate through the blood and can detect infections and bacteria in the blood. They then bind to the harmful pathogen and neutralize it.

Antibodies can recognize certain foreign bodies. This includes bacteria, viruses, toxins, and even allergens like pollen. Antibodies also boost immunity by preventing harmful bacteria and viruses from causing infections.

Below is a quick chart of the differences between antioxidants and antibodies.

Antioxidants Antibodies
What it vitamins Vitamins C & E Proteins that contain amino acids
How it is created Fruits & veggies In white blood cells when an infection is detected within the body
What it fights free Free radicals (atoms with missing electrons) Viruses
How to fight Eat fruits & veggies Normal activity within the body but can also be created through vaccines

Bottom Line

Person holding am apple
Photo by Priscilla Du Preez on Unsplash

Antioxidants and antibodies have similar functions but are very different compounds. While antioxidants don’t circulate in the blood and are designed to prevent oxidative damage, antibodies circulate in the blood and are designed to bind to and neutralize bacteria.

Antioxidants help prevent oxidative damage and can boost immunity, while antibodies do both of these things.

Antioxidants are beneficial for your health, but you can only reap their benefits if you consume enough of them. This can be challenging because many people don’t eat enough fruits and vegetables. This is why it’s important to get your daily dose of antioxidants. Antioxidants can help you stay healthy, and make sure you don’t get sick.

Organic Foods: What They Are and Why You Should Eat Them

Technologist with tablet computer standing by water tank conveyers doing quality control of apple fruit production in food processing plant
iStock

Pesticides – those scary chemicals that kill insects so that they will stop ruining the crops that we eat. But if pesticides are harmful to insects, are they harmful to humans? What is being done to avoid eating pesticide-laden foods? Let’s find out.

When you think of organic foods, you probably imagine crunchy kale, juicy apples, and other produce with leaves that look like they’ve been touched by a magic wand. Perhaps you assume these foods are expensive and taste weird. However, we now know that these assumptions are misguided.

Conventional fruits and vegetables are often loaded with synthetic fertilizers and other rather nasty ingredients. But what exactly does it mean for something to be organic? Do these foods taste better? Is it worth your money to buy them?  

What Does “Organic” Actually Mean?

Organic foods are produced without synthetic pesticides or fertilizers. They are typically raised without antibiotics or hormones. Additionally, organic livestock is kept in conditions that are more humane and minimizes stress and pain than those of factory-farmed animals, so if you are an animal lover, this should whet your appetite. 

Why Buy Organic Foods?

When you buy food that isn’t certified organic, you’re likely eating produce that has been treated with toxic synthetic pesticides as previously mentioned. These chemicals can be found in conventional produce, as well as meat and eggs. The Environmental Protection Agency (EPA) allows conventionally grown fruits and vegetables to be doused with a staggering number of pesticides. Why? Because the government believes that trace amounts of pesticides on conventionally grown foods are not harmful to humans.

Let’s take grapes as an example. One pesticide, methyl trifluoride (yes, that’s a word!), is allowed on grapes. In one application, up to 1.5 million pounds of this stuff can be sprayed on a single acre of grapevines. 

So Why are Pesticides Bad for Your Health?

Farmer Spraying Pesticides
Farmer Spraying Pesticides. iStock

Let’s put it this way – anything artificial added to food items would not make the good food health list and synthetic pesticides, which they all are, can potentially wreak havoc on your gut over the years. Besides synthetic pesticides, processed foods can also fall into this category. That doesn’t mean that everyone in this world who eats non-organic or processed foods is prone to disease, but wouldn’t it be nice if we do whatever is possible to avoid such a risk?

Quoting from nature.com, “… [when] eating a non-organic apple, you are also eating over 30 different pesticides that have been sprayed on the apple“.  And pesticides can be a potential risk for cancer, and Alzheimer’s Disease, and can have reproductive issues.

Which Foods are Best to Buy Organic?

While all organic foods are better than conventionally grown foods, some are more important to buy than others. These foods are most likely to contain high levels of pesticide residue. That makes it even more important to buy organic. These foods include: Grapes – Strawberries – Apples – Peaches – Bell peppers – Tomatoes – Celery – Spinach – Potatoes 

How to Find Truly Organic Food

Vegetables
Eating organic is more healthy but also more expensive

When you’re buying produce, you will want to look for the USDA Organic seal. This seal means that the food is certified organic and has met the government’s standards for being grown organically.

The same applies to meat, eggs, and dairy products. You will want to make sure they are certified. But what if you can’t find these? You can also look for foods that are certified by third parties; such as certification seals like these: – Certified Humane – Global Aquaculture Alliance – Animal Welfare Approved – Non-GMO Project – Food Alliance – Organic Materials Review Institute These seals indicate that a third-party certifying agency has verified that a product has been produced according to organic standards. 

The Big Problem with Organic Foods

The problem is that they cost more. Organic produce is twice as expensive as conventionally grown produce. Organic dairy and meat products can be even more expensive. And while these foods can be a good investment in your health, they may not be worth it for everyone.

If you are living on a limited budget, it’s possible it would be better to buy non-organic foods. For example, you may be able to get all the nutrients you need from a non-organic diet that costs a lot less per person. And while eating organic foods can be beneficial, it’s important to remember that eating anything is better than eating nothing at all. 

Final Words

The bottom line is this: Eating organic foods is not a frivolous thing to do. It is a way to protect yourself and your family from harmful pesticides that are sprayed on non-organic crops. If you can afford to buy them, they are worth the money.

Organic produce has fewer pesticide residues and more nutrients and is less likely to be contaminated with pathogens such as E. coli and salmonella. Better care is given to organic farm aminals. The farming methods are also better for the environment, reducing pesticide and fertilizer runoff into nearby waterways. So eat up and enjoy!

7 Amazing Ways Drinking Earl Grey Tea Can Change Your Life!

If you’re a Star Trek enthusiast, you know that Captain Picard’s favorite tea is earl grey! But why? Is it because of its health benefits or because it helped him think clearer, or perhaps he simply liked the taste! Jean-Luc Picard never made hasty decisions, so let’s take a look and see why he always ‘Made is so’ for earl grey tea!

Earl Grey Overview

Earl Grey Tea wit tea bag
Photo by Miska Sage on Unsplash

Earl Grey tea comes from a plant called Camellia sinensis, which is grown mostly in Aisa, specifically in the countries of China, India, Myanmar, Cambodia, Sri Lanka, and Japan. The plant’s leaves are naturally green, but through a process called oxidation, which is the state at which atoms lose electrons, the leaves turn color from green to black and it is from these blackish leaves that Earl Grey tea is made. The tea has a powerful taste that is much stronger than other black teas and with that said, let’s look at what the benefits are when drinking Earl Grey. 

      • It is believed to help relieve stress and anxiety.
      • It’s been shown to have positive effects on the respiratory system.
      • It’s been shown to have health benefits for those suffering from cardiovascular disease or diabetes.
      • It contains less caffeine than other types of tea due to its lower level of oxidation.
      • It’s said to have a positive effect on mental alertness and cognitive function – No doubt every starship captain would need that! 

Stress and Anxiety

Most teas in general have been proven to reduce stress and that includes earl grey. In one study, people who drank this tea were found to experience less stress, compared to a group who didn’t drink it. Earl Grey tea contains some caffeine, but compared to other coffees or energy drinks, it has a lower caffeine content and a lower level of oxidation.

This means it can help keep your heart rate and blood pressure lower, leading to better overall health and less stress. And it doesn’t have that harsh taste that many black teas have. Earl Grey is traditionally a gentle, floral black tea that can soothe even the worst stress. Earl Grey can also improve your immune system by boosting your immunity and prevent allergies.

Respiratory System

The tea is an excellent choice for people who suffer from asthma, COPD, and bronchitis. Many people feel better after drinking a cup or two to three cups a day. A study conducted by researchers from McMaster University found that people who drank Earl Grey tea every day for three months had a lower risk of coronary heart disease and strokes than those who drank decaffeinated Earl Grey tea. It was also shown that this regular consumption of Earl Grey tea was associated with a lessened risk of mortality from all causes during the study period.

It has been found that this tea contains a significant amount of antioxidant properties that reduce the risk of cancer.

Cardiovascular Disease and Diabetes

According to research published in The Journal of Nutrition, Earl Grey tea has a positive impact on people who have cardiovascular disease and diabetes and has even been shown to reduce their blood sugar levels. The tea has a low level of antioxidant activity, so many of the antioxidants contained in the tea are actually helping these people fight against heart disease and diabetes.  More than any other type of tea, Earl Grey contains chlorogenic acid, which is thought to help with cardiovascular disease. It’s actually also shown to have a protective effect on the heart, as well as lower blood pressure.

Caffeine Content

If you don’t need the caffeine, Earl Grey can be enjoyed in a non-caffeinated version and this can provide a greater health benefit. It’s no wonder the beverage has become an iconic drink, and many a trendsetter has picked up on this delicious new health trend. While you should always be wary of overdoing any supplement or food, when drinking Earl Grey, the tea’s benefits are unquestionable. The key is to drink it in moderation and if you don’t need the caffeine, you can even try drinking a non-caffeinated version and reap all its health benefits. And if you’re a tea fan who’s been trying to add Earl Grey tea to your diet, and it doesn’t seem to be happening…well this is an easy solution.

Mental Alertness and Cognitive Function

Neurons in the Brain
Neurons in the Brain

Earl Grey tea helps improve cognitive function and may improve your attention span. Researchers say that drinking the tea before performing mentally challenging tasks can help increase focus. It also improves verbal skills, helping the user be more expressive. Additionally, it may help prevent Alzheimer’s disease. This may be due to the sedative effects of the tea. It has been shown to reduce levels of cortisol and amylase, which can increase the risk of the Alzheimer’s illness. The black tea associated with Earl Grey is also known for its benefits to the heart and has been shown to help prevent heart disease.

How To Make Earl Grey Tea?

Before you drink this tea, warm it up first. Then, put it in the microwave for 20 seconds. Pour hot water in a cup and then steep your tea for 10 minutes. Remove the tea bags and then enjoy!

Conclusion

Because Earl Grey is not only a classic black tea, but a herbal tea that can be used to make delicious tea blends, and it’s a great source of antioxidants and if you become caption of a starship, you won’t want to do without it!

 

The Health Benefits of Hibiscus Antioxidant Tea

Hisbicus Tea
Photo by The Pop’d Shop on Unsplash

Hibiscus drinks are popular in many countries around the world. They are often served as a refreshing drink after meals, or as an accompaniment to tea or coffee.

Hibiscus is also becoming increasingly popular for its antioxidant properties. Recent studies have shown that hibiscus tea contains polyphenols and anthocyanins which can reduce oxidative stress and inflammation, making it an ideal drink for health-conscious individuals with chronic inflammatory conditions like arthritis, asthma, diabetes, heart disease, stroke, and high blood pressure.

What is Hibiscus?

Hibiscus Antioxidant Flower
Photo by Robert Thiemann on Unsplash

Hibiscus is a flowering plant that originates from the tropics. It belongs to the genus Hibiscus, which is botanically known as Casu Marzu and translates into ‘mad cow’. Hibiscus, known for its large flowers, is also known as ‘marigold’ in Latin and ‘red blooms’ in Hindi and Gujarati.

In countries like India, South Africa, and Malaysia, hibiscus is commonly known as bhang, and other similar names like ‘baby liquor’, ‘poisonous devil fruit’, and ‘poisoned rose’. The flower is mainly cultivated in Indian states like Goa, Gujarat, and Tamil Nadu. The plant is a much-reputed spice throughout India. Some of the most popular varieties include Marich, Amrut, Khwaja Siras, Khwaja Zulqarnain and Marri Bada. Hibiscus leaves and flowers are dried in the shade to preserve their freshness.

Antioxidant Properties of Hibiscus

Oxidative Stress Illustration
Oxidative stress. From Normal cells to Oxidative stress and aggressive free radicals, cell death.

Hibiscus tea is rich in antioxidants that are known to reduce inflammation and free radicals. So what are antioxidants and how do they benefit you?

Antioxidants are molecules that help stop damage to cells, DNA, and other molecules. Oxidative stress is considered to be the most important driver of aging.

It is the reason that aging accelerates and causes many diseases such as diabetes, heart disease, cancer, and neurodegenerative conditions like Alzheimer’s.

Free radicals are molecules that cause oxidative stress and contribute to chronic inflammation and oxidative damage. Antioxidants fight free radicals and may also stimulate the growth and development of stem cells.

Health Benefits of Hibiscus

1. The juice from this flower can prevent cancer.
2. Hibiscus can help people with asthma to control their symptoms.
3. Cuts the risk of high blood pressure. Research has revealed that people who drink hibiscus tea regularly, experience a significant reduction in blood pressure.
4. Promotes weight loss. Research has shown that drinking hibiscus tea can help you lose weight as its main ingredients – green tea, boronic acid, and hibiscus – can increase your metabolism, and make you feel full.
5. Helps digestion. Hibiscus tea can act as a laxative for people with digestive issues like bloating and heartburn.

How to Brew a Cup of Hibiscus Tea

Hibiscus tea is made by infusing a finely divided hibiscus flower or herb in boiling water. Rinse the hibiscus leaves or flowers and remove the petals to get a finely divided flower. Chop the leaves, flowers, and stem into small pieces and soak in water for half an hour. Grate or peel the leaves and infuse the infused water for 15 minutes. Add a few drops of honey to the tea and serve with honey and raisins.

Conclusion

Hibiscus does not have any artificial preservatives or flavorings, and it’s free from gluten, dairy, nuts, and lactose, so it’s a great choice for anyone with food allergies.

How to Drink a Cup of Tea and Live Longer

Tea poured into cupIf only we Americans would take after the British when they say “Care for a spot of tea?”.  No doubt they’re on to something because most teas contain a wide variety of healthy nutrients.

 

You just can’t go wrong with tea for weight loss, better sleep, more antioxidants for your body and brain, and a host of other advantages.

How Tea Helps with Weight Management

It’s been said that drinking tea can help to control blood sugar levels. In contrast, eating is often necessary in order to regulate blood sugar levels. Also, drinking tea lowers the caloric intake for each cup of tea consumed. It’s very important to drink a hot cup of tea for at least 15 minutes before going to bed so that it’s prepared and ready to consume. It helps to relax the body and will help to keep you away from eating foods that will lower your metabolism.

What are the best teas to drink for weight loss? One of the best beverages for weight loss is dark teas. Dark teas tend to contain less caffeine than fruit teas and there are an array of different varieties that you can drink. Among the most popular dark tea varieties include oolong, black, green, and white teas.

Why Tea is Good for Your Sleep

Woman sleeping with alarm clock showing 7:00 AMThere is much evidence to suggest that drinking certain specific teas can help you sleep better. According to Professor John Britton at University College London:

“There is substantial evidence from studies with animals and humans that tea consumption prevents or moderates the decline in sleep onset latency over time, which is usually associated with age.”

But when it comes to tea, there are some subtle qualities that can make a big difference. One of the favorites amount researchers is Chamomile. It is a well-known herb that has been used for centuries to help reduce inflammation, anxiety, and insomnia. In fact, many people regard chamomile as a mild tranquilizer.

The Benefits of Antioxidants in Tea

Illustration of how Antioxidant Works Against Free RadicalsAntioxidants are nature’s way of keeping cells and tissues intact. They stop our body’s toxic proteins from forming harmful compounds in the blood and damage our cells. Tea has the highest concentration of antioxidants of any beverage. You can make this popular drink even more antioxidant-rich by brewing it in a teabag that’s also loaded with antioxidants.

For example, a green tea bag has the equivalent amount of antioxidants to a cup of spinach. Research shows that when you drink green tea daily, it may have a measurable impact on your metabolism. The reason for this is that the tea leaves’ vitamin C, or ascorbic acid, promotes a faster metabolism.

Although green and black teas may have high levels of antioxidants, according to an Oxygen Radical Absorbance Capacity (ORAC) analysis – a research laboratory that measures a food’s antioxidant activity, the tea with the most antioxidants is flor de Jamaica. The Spanish name for hibiscus. When brewed, this tea has 400% more antioxidants than black and green tea.

Note:  Although hibiscus tea is abundant in antioxidants if you take medication for blood pressure or blood sugar, you might want to defer to your medical practitioner first as taking meds and drinking hibiscus tea can lower your blood pressure and/or blood sugar.

Stress Management

Woman showing signs of headach or stress
Graphicstock

No one wants to deal with stress and we’ve posted numerous articles on how one can deal with anxiety, as well as depression, but when it comes to teas, here are a few that can help you calm down in addition to our blog suggestions: mint teas, chamomile teas, lavender teas, rose teas, and matcha. Give them a try. What do you have to lose?

The Best Teas for Your Overall Health

While, of course, there are many different types of teas, We’ve narrowed it down to three particular types for your good health. They are regular, decaffeinated black and green tea.

All Three Offer the Following Benefits

1. Tea for weight loss. We all know it’s important to eat healthful food. The antioxidants in green tea can help you avoid the signs of aging, as well as fight bacteria.

2. Tea for better sleep. Green tea contains a large amount of caffeine, so we won’t recommend it in this category but Chamomile, Valerian Root, and Lavender are highly recommended. There is also calorie and caffeine-free peppermint tea.

3. Tea for better stress management. There are numerous teas that may keep you calmer. Mint chamomile, lavender, and hibiscus teas to name a few, but we are not suggesting to drop your whole anti-anxiety routine (whatever plan you are on). We are, however, proposing that these teas may be that one added factor that could very well change your stress level.

Conclusion

So there you have it, a list of numerous awesome tea benefits to help you make your tea drinking a habit. Talk to you soon with my next post on The Top 10 Reasons To Drink Tea Every Day.

Note:  As previously mentioned, if you are on any medications, please speak to your doctor or medical provider regarding drinking these teas.

4 Basic Nutrition Meals for Good Health

Vegetables
For those who are not deficient in vitamins, eating healthy foods is one of the best ways to go

If you’ve been reading our diet and health articles, you have seen what good nutrition can do for you, so let’s extend these benefits by discussing some healthy meals for maintaining our natural well-being.  

Here are some meals that cover some of the most nutritional items on the planet. 

Breakfast

.
1. Mixed Greens with Tomatoes, Whole Grains, and Turmeric with a Touch of Light Dressing

Granola-Tumeric Chips with Blueberries, Strawberries, and Raisins over Cottage Cheese 
Photo: SS

Many of you are concerned about gaining weight, but this dish is a dieter’s dream. Packed with essential nutrients your body will love but low on calories.

  • Granola: Loaded with fiber which helps to avoid weight gain, but read the labels! Some food items that offer granola may be high in calories, such as cereal.. With that said, this is a nutrient-packed food and contains oats, whole grains, protein, iron, vitamin D, folate, and zinc.
  • Tomatoes: They say eating green vegetables are some of the healthiest veggies you can eat, but red ones are too! Enter Tomatoes, which contain a nice supply of antioxidants through the hydrocarbon lycopene. Hydrocarbon is a chemical element that contains carbon and hydrogen.  Lycopene has been known to reduce the risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. So instead of just sticking with greens, get colorful!

  • Turmeric – a plant that contains curcumin, which has potent anti-inflammatory effects and a strong supply of antioxidants. Because of its abundance of curcumin, turmeric can fight off indigestion, abdominal bloating, and loss of appetite.

    The end result is that if you want to keep your immune system strong, add this healthy plant to your diet. Recommended by the United States Department of Agriculture (USDA) National Nutrient Database, it is suggested to take  400 to 600 milligrams of turmeric three times daily to help with inflammation relief.

2. Bowl of Whole Wheat Cereal with Strawberries, Blueberries, and Garonla Chips

Bowl of Cereal
Photo by SS

Here we keep our granola but substituted the veggies with fruits. Berries to be exact.  We discuss the benefits of berries below in our lunch menu, so we won’t repeat it here.

Just know that you are adding in some great nutrients when you have fruit, any fruit! The more colorful, the more nutritious. That goes for veggies too!

Lunch
.

3. Egg Salad, Strawberries, and Blueberries

Plate of eggs, strawberries and blueberries
Photo by SS
  • Eggs: We won’t fool you.  A portion of eggs are high in cholesterol, but in 2000, the American Heart Association made the determination that healthy adults can enjoy them once per day, but they still warn that it shouldn’t surpass the total daily cholesterol limit of 300 mg; however, but there are many healthy ingredients in these chicken delights that can override this negative.

    Packed with protein, lutein, choline, and B vitamins, they are good for your body overall. If eating eggs concerns you or if you have cholesterol or heart issues, talk to your doctor about eggs and if you get the go-ahead, dig in!     
  • Blueberries
Fresh Berries in a bowl
Photo by Brandon Wilson on Unsplash

What can we say about this tasty fruit? Known as a superfood, blueberries are loaded with antioxidants, which fight off those nasty and unhealthy free radicals. 

As a matter of fact, blueberries have the highest antioxidant capacity of just about every other fruit and vegetable out there. Studies have shown they may help prevent heart disease, diminish brain diseases and help with anxiety. 

  • Strawberries: These red delights contain two grams of fiber which improves your digestive health and as with blueberries, they fight oxidative stress which reduces our risk of acquiring illnesses such as heart disease and cancer.

Dinner

4. Turmeric Salmon with Beats, Sweet Potatoes, Guacamole, and Kale

Salmon on a plate
Salmon is one of the healthiest foods you can eat! Photo: Graphic Stock
  • Salmon: This superfood is known to be one of the healthiest foods around because of its rich set of Omega-3 fatty acids. This nutritious fish also assists in maintaining eye and brain health. It defends against such illnesses as Alzheimer’s disease and helps drive back depression. Eating salmon three times a week can help you maintain your health, especially if you are in your senior years.
    • Beats come from the beetroot plant and contain essential nutrients such as iron and vitamin C.
    • Sweet potatoes are great for depression and anxiety. This vegetable also helps to regulate blood pressure and contains potassium, a needed macromineral for our body, as well as magnesium, which supports the immune system, among many other health benefits.
    • Guacamole: You can’t go wrong with this fruit! Yes, it’s a fruit and comes from the avocado tree. It is loaded with some essential health ingredients. Here’s the rundown of guac’s benefits: Vitamins K, C, B5, B6, and E. It also contains potassium and folate.
    • Kale: This hearty appetizer contains all the vitamins in guacamole as well as manganese, calcium, copper, potassium, and magnesium. All great nutritional benefits! 

Add some more turmeric and you’ve got one free-radical killing machine!

Summary

The mix and match of healthy food variants are endless. It is up to your imagination how you’d like to use them. One tip is to have an assortment of different fruits and vegetables each day. The more colorful your assortments, the more the variety of nutrients that will be available, so choose our selection or change them around, but whatever food you chose, you know your body will thank you, so jump right in and enjoy!

4 Antioxidant Myths Busted

Bowls of Fruit
Image by Photo Mix from Pixabay

Free radicals are bad for the human body, right? They lead to chronic health conditions, including arthritis, cognitive decline, coronary heart diseases, cancer and can even cause death.  To balance out the negative impact of free radicals on your body, you need antioxidants that you can find in fruits, vegetables, and whole grains.

And you may already be aware of the benefits you can get if you go for all the cranberry capsules and the effervescent vitamin C you can find on the shelves.  If you are a health-conscious individual, chances are you must have heard a lot about antioxidants and might be working on adding them to your diet.  But hold on! Not everything you know about antioxidants is factually correct. In this post, you will find four antioxidant myths busted. 

#1. The More, The Better 

Antioxidants are essential micronutrients that the human body needs to survive and function effectively. Your body needs antioxidants to counter the effects of free radicals that have a tendency to damage healthy cells in the body. Antioxidants work as donors that provide electrons to the highly reactive and unstable free radicals. These free radicals travel through the body and damage healthy cells, leading to the development of chronic diseases and premature aging.

Moreover, they also help reverse the damage caused by free radicals. While the human body generates antioxidants at the cellular level, they are often not enough, given the number of free radicals produced in the body due to environmental factors. That’s why you need to rely on external sources of antioxidants that come from fruits, vegetables, and whole grains.  But does that mean the more antioxidants you consume, the healthier you will be? Of course not. That’s a myth! Higher consumption of antioxidants is not always better.

Fresh Berries in a bowl
Photo by Brandon Wilson on Unsplash

Antioxidants work best when consumed with other important nutrients. But what is more important is the source of antioxidants. If you are inspired by the marketing gimmicks of the food and supplement industry, you are likely to buy processed foods and packaged cereals and supplements that claim to be a great source of antioxidants. 

Do you know that antioxidant supplements may be doing a great job at fighting free radicals in a test tube but when they get inside the body, things change. The human body is complex and these supplements do not cause any good to it. Instead, there are studies that support the evidence that antioxidant supplements can harm the body. 

So instead of relying on more processed foods that claim to be rich in antioxidants and consuming supplements, it’s best to stick to the basics and enjoy consuming five servings of fruits and vegetables and three servings of whole grains that are the prerequisite of a balanced diet. These servings from natural sources will provide you with the right amount of antioxidants that you need to stay healthy so you don’t fall into the trap of consuming more antioxidants from processed sources.  Best is to find foods and supplements that are organic!

#2. Antioxidants are Difficult to Absorb

Avacodes and Salmon on a plateAnother common myth is that they are difficult to absorb. Again that information is incorrect. In fact, essential micronutrients that possess antioxidant properties, such as vitamin C, vitamin E, and selenium are readily absorbed and utilized by the body.  However, that might not always be the case with supplements that you find on the shelves. Most of the supplements on the market may be doing great in the labs but things are complicated in the human body.

There is inconclusive evidence on how certain antioxidants may behave inside the human body. Moreover, there are studies that confirm that certain antioxidants, when consumed in the form of supplements, contribute to an increased risk of various diseases, including lung cancer. 

That being said, if you are inclined towards consuming antioxidants that come from natural sources, such as fruits, vegetables, and whole grains, it’s important that you focus on “eating the rainbow.” Make sure you add a lot of color to your food plate and not just focus on leafy greens. Let reds, yellows, and purples be a part of your diet. And to get the most benefits, don’t forget to add teas and dark chocolate. 

#3. Cooking Foods Rich in Antioxidants Can Destroy Their Beneficial Properties

This is a myth to an extent but it is also partly true. There is no black and white when it comes to cooking foods rich in antioxidant properties. Certain cooking methods, such as boiling and steaming are suitable for retaining the benefits of a few fruits and vegetables. However, other methods of cooking such as stir-fry and roasting may affect the nutritional content of antioxidant-rich foods. Since there is no single rule regarding cooking foods that applies to all antioxidant-rich foods, it is best to consume fruits and vegetables in their raw form so you can get the maximum benefits out of what you eat. 

#4. All Antioxidants are Vitamins 

You must have heard a lot about vitamins C and E and you know they are powerful antioxidants. But do you know that not all antioxidants are vitamins? It’s a myth that most people believe to be true but only a few are vitamins. Others are minerals, enzymes, and trace elements that facilitate the chemical reactions taking place inside the human body. Minerals such as zinc and selenium are powerful free-radical killers. Similarly, enzymes such as glutathione peroxidase and catalase that are produced by the human body are also antioxidants. 

Final Words 

Vegetables

While researchers are trying to find out more about antioxidants, one piece of advice that will definitely help you stay healthy is consuming a balanced diet.

By keeping refined carbs and sugar at bay and adding a variety of fruits, vegetables, and whole grains to your plate, you can continue to counter the free radicals produced by your body and enjoy better health!