BEST FOODS FOR THE HEART AND BLOOD VESSELS

Here are Best foods for your heart and blood vessels:

1.  Green Vegetables
Green leaf lettuce, basil, parsley, broccoli, cabbage, spinach/ugu
etc.  These green vegetables supply a wide array of vitamins,
minerals, and phytochemicals that can nourish the cells of your
cardiovascular system.

2.  Foods Rich In Omega-3 Fatty Acids.
Walnuts, salmon, eggs, sardines, soybeans, shrimp, fish oil etc are
all naturally rich in omega-3 fatty acids. Undamaged omega-3 fatty
acids have been shown in both clinical and epidemiological studies to
reduce one's risk of cardiovascular disease.

3.  Foods Rich In The Full Vitamin C Complex.
Pineapple, oranges, guava, grapefruit, papaya, strawberries, broccoli
etc  are all naturally rich in the full vitamin C complex, which
includes compounds called flavonoids. Flavonoids are powerful
antioxidants that can help protect your heart and blood vessels
against damage created by free radicals. Flavonoids can also support
healthy dilation of your blood vessels during times when an area of
your body needs increased blood supply.

4.  Garlic
Garlic adds flavor to any dish and also reduces cholesterol, blood pressure and improves blood flow. Use fresh garlic to get the most benefits. While both fresh and processed garlic help with promoting healthy blood flow in the heart, research suggests that fresh, crushed garlic is more effective.

 

DIABETES AND BANANA: A MUST READ



Photo Credit: diabeticlive.com

If someone have diabetes, they must
pay close attention to the amount and type of
carbohydrates they eat. Using the hormone
insulin, carbs are broken down by the body and
converted to glucose, which gives the energy
and fuels the cells for action.


Diabetics, however, have trouble with insulin
and can have unusually high levels of glucose
circulating throughout the body. Nearly all
fruits contain high amounts of carbs, so eating too much can dump more
glucose than the body can handle. Still, carbs
are nutrients you can’t live without. You just need to properly
manage them with the condition.


Bananas are safe for diabetics. However, how
ripe the banana is, makes a difference.
Researchers reporting in the October 1992
issue of “Diabetic Medicine” found that
participants in a study who ate overripe
bananas had a fairly high glycemic response,
meaning blood sugar levels were raised,
demanding the use of more insulin. Those who
ate bananas that had not fully ripened had a
lower glycemic response.
By contrast, neither kind of banana produced a
blood sugar response as high as plain white
bread. The researchers said up to 90percent of
the carbs in an under ripe banana come from
starch, but when it ripens the carbs are mostly
free sugars.


They advise, therefore, that bananas, especially
under ripe ones, are “an acceptable alternative
as between-meal snacks for Type 2 diabetic
subjects.”


Caution: Avoid eating bananas that are part
of desserts and prepared with sugary syrups.
These desserts bring
excess carbs, calories and fat.





Source:
www.livestrong.com

Natural Foods For A Healthy Brain

BROCCOLI
Broccoli is rich in calcium, vitamin C, B vitamins, beta-carotene, iron, fiber, and vitamin K. They protect against free radicals, keep blood flowing well, and remove heavy metals that can damage the brain.


NUTS
Nuts are good sources of vitamin E.  Higher levels of vitamin E
with less cognitive decline as you get older says Pratt. Add walnuts,
hazelnuts, almonds, cashews, peanuts, and unhydrogenated nut butters such as peanut butter, almond butter to your daily foods.

AVOCADOS
Avocados are almost as good as blueberries in promoting
brain health, says Pratt. The avocado is a
fatty fruit, but, it's a monounsaturated fat, which contributes
to healthy blood flow and healthy blood flow means a
healthy brain, says Kulze. Avocados also lower blood pressure
says Pratt.

WHOLE GRAINS
They are rich in complex carbohydrates, fiber, and some omega 3 fatty acids that shield the heart and brain from damaging sugar spikes, cholesterol, blood clots, and more. They also contain B vitamins that have an effect on blood flow to the brain and mood.

FISH
The most effective omega-3 fats occur naturally in
oily fish.
Good sources of omega-3 fats include, soya bean oil, pumpkin seeds, walnut oil and
soya beans. They are good for healthy brain function, the heart, joints and general wellbeing.

TOMATOES
Lycopene, a powerful antioxidant
found in tomatoes could help protect against the kind of free radical
damage to cells which
occurs in the development of dementia, particularly Alzheimer's.

COCONUT OIL
Coconut oil contains medium chain triglycerides that the
body uses for energy, leaving glucose for the brain.


BEANS AND LEGUMES
Beans and legumes are excellent sources of complex
carbohydrates and are also mixed with fiber that
slows absorption, giving us a steady supply of glucose for the brain
without the risks of sugar spikes associated with many other sugar sources.

OBESITY

photo credit:  silverstaruk.org

Obesity is caused by eating more calories than you burn in daily
activity and exercise. Over time, these extra calories add up, making
you gain weight, says Danielle Moores.

Common causes of obesity include:

#1. Eating a poor diet of foods high in fat and calories.

#2. Having a sedentary (inactive) lifestyle.

#3. Not sleeping enough, which can lead to hormonal changes that make
you feel more hungry or crave certain high-
calorie foods.

#4. Growing older, which can lead to less muscle mass and a lower
metabolism, making it easier to gain weight.

#5.  Pregnancy (weight gained during pregnancy can be difficult to
lose and may eventually lead to obesity)

FACTORS THAT INCREASES THE RISK OF OBESITY:

Genetics: A recent survey by The Endocrine Society
 reported that 37 percent of endocrinologists
(doctors who specialize in the body’s glands, which produce hormones)
found that 25
percent of their obese patients have metabolism issues that may have
contributed to their obesity. However, patients can
 overcome a genetic predisposition by managing lifestyle factors.

Environment: You environment can influence how and what you eat and
how active you are.

Psychological Factor: Depression can sometimes lead to weight gain, as
an individual turns to food for emotional comfort.
Birth control pills can also put you at greater risk for weight gain.

HOW TO PREVENT OBESITY:
Making good lifestyle choices, moderate exercise (walking, swimming,
biking) for 20 to 30 minutes every day.
Eat well by choosing nutritious foods like
fruits, vegetables, whole grains, and lean protein. Eat high-fat,
high-calorie foods in moderation.






Source: www.livestrong.com

A Timely Advice: For People Who Give Out Their Children To Relatives or Friends And People Who Are Busy Maltreating Other People's Children

 

I found this quite interesting and I thought I could

share this piece written by Vivyan, a friend and a sister.

 

If you belong to the category of people who

give their children out to Relatives or friends,

you better think twice again.

 

I once knew this family who were very much

admired and respected, the wife was a friend

of mine whom I always looked to for guidance

and counsel cos she was so much older.

Now, there was this sickly looking little girl in

this household what was terribly maltreated.

She use to pass the night in the kitchen even

though they had so much rooms in this very

massive house.

 

Vivyan Kokoma

I saw myself in that little girl because it

happened to me too.

Anytime I tried to speak to my friend she'll get

all worked up, I wasn't even allowed to be nice

to her.

Every time I went to bed, I'd feel this very

strong urge to do something for this girl.

Then one day, after talking to several people. .I

went to work!

I traveled to her village and traced her parents,

that was how I discovered she was related to

the man (husband).

Then I urged them to come get their child if

they wanted her alive!

Well, everyone pointed accusing fingers at me

for butting in and I felt bad for years..

My peace came years later when I got a

message on Facebook, from that Lil girl who

looked for me just to thank me for giving her

life back.

 

This is a trend I see everywhere this days!!

Women, what's the story? Why can't you afford

to treat other little children in your care like

you treat your children?

Yes kids can be exasperating! But what of your

kids? Can't you love this kids the way you love

your children?

Can you not discipline in love?

Why can't this kids eat like your kids? Why must

they always eat leftovers and sleep in places

like the store, kitchen and generator rooms?

Why can't you hug them and send then to good

schools too even to when you can afford to?

What is it about this children that just brings

out the Devils in you?

Do you not know that what comes around goes

around?

How can you go to bed at night and sleep

soundly after unleashing hell on this helpless

kids?

How can you even claim to be from God when

you can't even treat helpless Child right?

How would you feel if your children were

treated in such manner?

While you go about you daily hustles, pls think

about this and turn a new leaf! !

Love costs nothing if it's really LOVE! !

 

#DailyReflections#SoberMoments.

@Kokoma2015

 

THESE FOODS CAN HELP YOU FALL ASLEEP IF YOU ARE ALWAYS HAVING TROUBLE SLEEPING

If you are finding it difficult to sleep at taking these foods will make you not only fall asleep but make you feel relaxed.

#1.  ALMONDS:

Almonds contain magnesium and provide protein which can help maintain a stable blood sugar level while you are sleeping. Clinical Psychologist Michael Breus suggests snacking on a handful of almonds before bed.

 #2.  BANANAS:

Can't sleep? Eat a banana, says nutritional biochemist Shawn Talbott. They’re high in potassium, which may calm restless legs and help prevent nighttime leg cramps. Plus, bananas also provide magnesium, which helps relax muscles and nerves and promotes healthy circulation and digestion, according to Michael Breus, a clinical psychologist and author of “The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep.” Peel and eat a banana or make a smoothie. Just cut it up and blend it with your favorite type of milk and ice.

 #3.  FISH:

Planning for a good night’s rest can start with a sleep-friendly dinner, says clinical psychologist Michael Breus. A good main course is salmon because it offers a healthy dose of omega-3 fatty acids, which have been shown to reduce surges of stress hormones and promote restfulness, according to the UCLA Center for East-West Medicine.

 #4.  SWEET POTATOES:

Sweet potatoes are a good source of potassium, which relaxes muscles and nerves and aids circulation and digestion, says clinical psychologist Michael Breus. In addition to potassium, sweet potatoes are a good source of carbs, but “half of a sweet potato will give you enough of both,” says nutritional biochemist Shawn Talbott.

 

#5.  EGGS:
Eggs are a high-protein snack that can help keep your blood sugar levels stable so you can sleep through the night. Adding carbs allows the tryptophan from the protein to be more readily available.

 

#6.  MILK:
Soy products have been known to make people fall asleep faster and deeper,” says clinical psychologist Michael Breus. If you choose soy milk and are concerned about GMOs, look for an organic brand.

 

#7.  OATMEAL:
A bowl of oatmeal packs plenty of calcium, magnesium and potassium, all of which may help make you fall asleep more quickly. A deficiency in magnesium may make it more difficult to stay in slumber. Go easy on the sugar as too much before bed can have the opposite effect.








FOODS THAT HELP YOU FALL (AND STAY) ASLEEP

 

THESE FACTS ABOUT BANANAS WILL SURPRISE YOU

AMAZING FACTS ABOUT BANANAS

1.  The Smell of Bananas May Suppress Your Appetite

According to a study performed at the Smell and Taste Treatment and Research Foundation in Chicago, smelling certain foods when you are hungry can trick you brain into thinking that you’ve actually eaten them. One of those foods is bananas. If that’s not enough to convince you that you can enjoy bananas while losing weight, smell one next time you are hungry.

 

2.  Bananas May Improve Your Athletic Performance

A recent study from Appalachian State University’s Human Performance Lab found that consuming half a banana every 15 minutes during a cycling time trial test was as effective as drinking a carbohydrate matched sports drink every 15 minutes. If you’re active, bananas are a great option to fuel your muscles while providing antioxidants and other nutrients that sports drinks lack.

 

3.  Diet-Friendly

A medium banana is 110 calories and provides 30 grams of carbs and 3 grams fiber. In addition to filling fiber, bananas contain resistant starch, a type of carbohydrate you can’t digest, but helps you feel fuller longer. A banana can have 2-3 grams of resistant starch. This makes bananas a great mid-afternoon snack or a perfect pre-workout snack if you eat them 1 hour before your workout.

 

4.  Boosts Vitamin C

Vitamin C is an important antioxidant that helps neutralize damaging free radicals and helps keep systemic inflammation at bay. It also helps produce collagen that holds muscles, bones and other tissues together. If you need even more reasons, Vitamin C helps keep blood vessels healthy and is needed to optimally absorb iron and folate.

 

5.  Rich in Vitamin B6

Bananas contain 20 percent of the daily requirements of vitamin B6. Vitamin B6 helps the body make nonessential amino acids to create healthy cells. It also helps produce insulin, hemoglobin and antibodies that help fight infections.

 

6.  Bananas Are High in Blood Pressure-Lowering Potassium

A medium banana has 422 mg potassium while being sodium-free. The high potassium-to-sodium ratio helps to neutralize the blood-pressure raising effects of sodium in your diet. Various studies show that those who have diets rich in potassium are less likely to have high blood pressure and have reduced risk for stroke. Adults need 4,700 milligrams of potassium a day, so a medium-sized banana provides nearly 10 percent of the daily requirement.

7.  Mood Booster

A small banana provides 27 mg magnesium, which may help boost mood. Men and women need 420 mg and 320 mg of magnesium per day, respectively. Low levels of this mineral are linked to depression, anxiety, irritability and other mood disorders. Since many of us don’t get enough magnesium in our diets, consider a banana as your chill pill.








SURPRISING FACTS ABOUT BANANAS

 

Boost Your Energy And Mood With These Nutrients

 

Magnesium

This mineral supports a healthy immune system, prevents inflammation associated with certain cancers, boosts heart health, and could even cut the risk of a heart attack. Studies found that the mineral helps keep depression and migraines at bay.

Sources:  Cashews, pumpkin seeds, dark chocolates, bananas, strawberries, blackberries, grapefruits, hazelnuts.

Calcium

This does not only play an important role in maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles, and nervous system. Calcium also helps reduce the risk of developing Type 2 diabetes. Low levels of calcium may play a role in premenstrual-syndrome related depression. Studies suggests that taking too much of this can cause mood disorders.

Sources: Yogurt, cheese, milk, leafy greens, almonds, oranges, broccoli.

Vitamin D

This vitamin is often called “the sunshine vitamin”. It is a vitamin and a hormone your body can make with help from the sun. Vitamin D can also help to keep bones strong. But despite the ability to get vitamin D from food and the sun, an estimated 40%-75% of people are deficient. Studies suggest that low levels of this vitamin are associated with mood disorders and depression.

Sources: Salmon, tuna, mackerel, eggs, cheese, oranges and milk.

Chromium

Chromium plays an important role in increasing the brain’s levels of serotonin, norepinephrine, and melatonin, which help regulate emotion and mood. Because chromium works directly with the brain’s mood regulators, it’s been found to be an effective treatment for depression.

Sources: Broccoli, grape juice, potatoes, garlic, basil, orange juice, turkey breast, apples, bananas, green beans.

Iron

This mineral is naturally present in many foods and is often added to others. It is involved in the transport of oxygen, supports energy levels, and aids muscle strength. Low levels of iron can lead to feelings of fatigue and depression. Iron deficiency appears more frequently in women than in men, especially women of childbearing age.

Sources: White beans, fortified cereals and oatmeal, lentils, dark chocolates, cashews, beef, spinach.

Omega-3

Omega-3 is an essential fatty acid that is important for brain health. Deficiency symptoms include fatigue, mood swings, memory decline, and depression.

Sources: Pumpkin seeds, soybeans, walnuts, beef, cauliflower, green leafy vegetables, fish, fortified foods like eggs, milk.

Zinc

Zinc is an essential mineral that plays an important role in immune system functioning. Low levels of zinc in the diet can lead to a weakened immune system, loss of appetite, anemia, hair loss, mental lethargy, and depression.

Sources: Cashews, oatmeal, beef, oysters, pork, cheese, almonds, shrimp.

 

 

 

 

NUTRIENTS THAT BOOSTS ENERGY AND MOOD