Seven Quick Steps To Feel Better

Anxiety and fear dissipate quickly when countered with conscious breathing.

The signals our bodies use to tell us we need to cleanse ourselves physically, mentally, and emotionally are multifaceted and often mirror symptoms we associate with illness. If we heed these signs, we not only feel better quickly but also stave off poor health before it can start. These quick fixes for common ailments can get you started.

1. Applying pressure to the acupressure point between the thumb and forefinger can release blockages causing pain, tension, and fatigue. You can relieve a headache naturally by squeezing for 20 seconds and releasing for 10 seconds, without letting go, four times.

2. To breathe freely, irrigate your nasal passages with a neti pot and warm salt water. As you clear and soothe the sinuses, congestion associated with allergies or infection will gradually disappear.

3. Apple cider vinegar is a powerful purifying and detoxifying agent. Soaking for 20 minutes in a warm bath infused with two cups of apple cider vinegar pulls toxins from the body and can clear blocked energy.

4. The foods you eat can have a profound impact on your outlook and mood. Eating a small yet satisfying meal rich in complex carbohydrates can lift your spirit and help you let go of feelings of anger, irritability, and depression.

5. Anxiety and fear dissipate quickly when countered with conscious breathing because concentrating on the breath enables you to refocus your attention inward. You can ground yourself and regain your usual calm by taking a series of deep belly breaths as you visualize your feet growing roots that stretch miles down into the earth.

6. Though tuning out can seem counterproductive, a few minutes spent lost in daydreams can help you see your circumstances from a new angle when you feel frustrated.

7. If you feel ill health coming on, brew a wellness elixir. Simmer three sliced lemons, one teaspoon freshly grated ginger, one clove freshly minced garlic, and one quarter teaspoon cayenne pepper in five cups water until the lemons are soft and pale. Strain a portion into a mug and add honey by tablespoons until you can tolerate the taste. Drinking this potent mixture of antibacterial, antiviral, and antifungal ingredients three times each day can ensure your symptoms never progress into a full-blown illness.

ESSENTIAL VITAMINS FOR MEN

Research shows that men are missing out on some key nutrients for their health. Here's the 411 on what you need — and where you can get it

You know the rules for healthy living — exercise, eat right, sleep well, etc. — but how many of them do you actually follow? Data from the International Food Council Foundation suggests that while a majority of men are aware that changes to their diet could benefit their overall health, fewer than half actually follow through with those changes.

"Most men can get almost all the vitamins they need if they pay attention to nutrition," says Bruce B. Campbell, MD, a men's health specialist at the Lahey Clinic in Burlington, Mass. "But not all men do pay enough attention, and nutrition needs may change with age." Men over 70, for example, need more vitamin D than middle-aged men, and according to a recent study, 72 percent of them don’t get it. In fact, men of all ages have deficits in nearly every nutritional category. According to the United States Department of Agriculture, men need to eat 350 percent more dark green vegetables and 150 percent more fruit in order to meet federal guidelines.

"Eating a diet rich in fruits, vegetables, whole grains, healthy oils, and low in saturated fats from red meat is rule number one for healthy nutrition," says Dr. Campbell. He and other experts warn against mega-dose vitamins (those containing more than 100 percent of your recommended daily allowance) but say certain supplements may help compensate for deficiencies. Many nutrition specialists, for example, may recommend multivitamins. Although some recent studies have questioned the value of them for preventing conditions like heart disease and cancer, experts say a basic multi could act as an insurance policy for men who have nutritional gaps in their diet.

Essential Vitamins for Men's Health: Vitamin D

"It's hard to get enough vitamin D from food," advises Campbell. “Many men who work inside all day do not get enough exposure to the sun, which is needed for the body to manufacture vitamin D. Most men can benefit from taking 1,000 IU [international units] of vitamin D daily.”

What you need to know about vitamin D:

Vitamin D becomes even more important with age, because it's needed to absorb calcium and helps prevent weak muscles and bones.
Recent research also suggests that vitamin D deficiency may increase the risk for colon cancer, and one study found that men with low levels of vitamin D were twice as likely to have a heart attack as men with normal levels.
On the other hand, too much vitamin D can cause fatigue and muscle weakness, so you should stay below 2,000 IU unless your doctor advises otherwise.
"Good nutrition sources for vitamin D include salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified breakfast cereal," says Kari L. Kooi, MS, RD, a clinical dietitian specialist at the Methodist Hospital in Houston, Tex.

Folate for Heart Health

Folate, or folic acid, is one of the important B vitamins. Folate may help protect men and women from heart disease because it prevents the build-up of homocysteine, a substance that your body needs to build protein but that can lead to heart and blood vessel disease if produced in excess.

What you need to know about folate:

The recommended allowance for folate is 400 micrograms (mcg) a day, which you can get from eating a few servings of leafy green vegetables or beans daily.
Folate can be included in your multivitamin, but you should not have to take extra dietary supplements unless your doctor says your homocysteine is low. Too much folate may increase your risk for colon cancer.
"Great sources of nutrition for folate include lima beans, spinach, asparagus, oranges, strawberries, and avocado," says Kooi.

Vitamin B12 for a Healthy Nervous System

Older men, in particular, may have an increased need for this B vitamin, which boosts brain health. "Vitamin B12 supports the normal functioning of the nervous system, including memory," says Kooi. "Depression and dementia are symptoms of a low serum B12."

What you need to know about vitamin B12:

The recommended daily allowance for B12 is 2.4 mcg, which you can easily get from your diet. One serving of fortified breakfast cereal will provide all that you need.
B12 may be included in your daily multivitamin. Although high doses have not been shown to be harmful, you should not need to supplement this vitamin unless your doctor recommends it.
"Great food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese," says Kooi.

Vitamin A for Vision and a Good Immune System

"Vitamin A is important for maintaining good vision," Kooi says. "It is also known as the anti-infective vitamin because of its role in supporting activities of the immune system."

What you need to know about vitamin A:

The recommended daily intake of vitamin A is 3,000 IU.
Too much vitamin A can cause nausea and vomiting and result in weak bones.
Vitamin A deficiency is rare in the United States — you should get plenty as long as you eat your fruits and vegetables. It may be in your multivitamin, but you should not need any additional supplements.
"The best nutrition sources for vitamin A are carrots, spinach, sweet potatoes, apricots, cantaloupe, broccoli, eggs, milk, and cod liver oil," says Kooi.

Vitamin C for Healthy Aging

"Vitamin C is a potent antioxidant that serves a protective role in the body by neutralizing free radicals that want to attack healthy cells,” explains Kooi. “High intake of vitamin-C foods can help slow signs of aging." Although it is no longer believed that vitamin C can keep you from catching a cold, it is an essential building block for good nutrition.

What you need to know about vitamin C:

Not enough vitamin C can result in anemia and scurvy. Scurvy is still seen in some malnourished older adults.
The recommended daily amount of vitamin C for men is 90 milligrams (mg) a day.
Too much vitamin C will not hurt you, because your body can't store it, but it can give you an upset stomach. Taking a multivitamin and eating your fruits and vegetables is all you need to do to be sure you get enough of this nutrient.
"Great sources of vitamin C include oranges, bell pepper, broccoli, Brussels sprouts, cabbage, potatoes, strawberries, tomatoes, kiwi, lemons, limes, cantaloupe, watermelon, pineapple, and asparagus," says Kooi.

Some medical conditions may require special dietary supplements, so talk to your doctor about your specific nutrition needs. For most men, the bottom line on vitamins and men's health is this: If you eat a well-balanced diet, take a standard multivitamin, and supplement with 1,000 IU of vitamin D every day, your nutrition needs should be covered.

Boost Your Children's Immunity

Boost Your Children's Immunity- Through Nutritious Diet, Regular Exercise and Healthy Living Habit

   Children need a strong immune system to fight infections, stay fit and grow up into healthy adults. When children are able to cope well with illnesses and recover from them, they can concentrate better during school and learn more. It is important for adults to take steps to boost their child's immunity, which can be done through a nutritious diet, regular exercise and healthy living habits.

Eat the right foods

Choose healthy, nutritious meals for kids and teach them to drink lots of water to stay hydrated.

 

Feed children plenty of fruits and vegetables that are packed with important vitamins and minerals that strengthen the immune system. Kids tend to be picky eaters, and vegetables are usually at the bottom of their want-to-eat list. So find a way to make vegetables appealing or subtly include them in meals. There shouldn't be the same problem with fruits – their natural sweetness will make kids want to eat them.

 

Orange juice, broccoli and strawberries are good sources of Vitamin C, which maintains bodily functions and is an effective antioxidant that promotes a healthy immune system by protecting the body from free radicals or damaged cells. Fortified cereals contain zinc, an essential element that supports growth and boosts immune system responses. Yogurt is both delicious and healthy, and is an excellent snack for children, being rich in probiotics that keep the immune system working.

 

Adequate levels of nutrients may also help improve the body's resistance and support the well being of the respiratory and digestive systems.

Exercise and live well

It's difficult to pry children away from the internet, computers and video games nowadays, but encourage them to experience the thrills of physical activity. Staying fit helps strengthen the immune system, and kids won't get this from moving a mouse and pressing controller buttons all day. Try swimming, playing games like tag, hide and seek, football or other fun and safe activities. It pays to stay active – regular exercise improves a person's ability to fight infections, reduces the chances of developing chronic diseases and obesity.

 

Make sure children get plenty of sleep too as ample rest is vital for a child's mental and physical growth. All sorts of things go on while we sleep: our bodies grow, cells regenerate and hormonal cycles are regulated.

 

It seems counter-intuitive, but another way to help boost your child's immune system is to allow them to get reasonably dirty once in a while. Think of it as training for the immune system. It is through exposure to germs in the natural environment that the body's immune system learns how to recognize and defend against them.

 

Remember that stress affects children too, and can impede their immune system the same way it would an adult's. Let them enjoy their childhood and help them to feel safe and secure

10 Brainy Facts About Your Baby

People used to think that babies' brains were miniature versions of adult brains. However, truths: babies' brains are very different from adults' brains.

It is affected by pre-birth experiences.

Pregnant mothers need to eat healthily. Drinking alcohol, taking drugs, and not eating the right types of food may slow down the baby's developing brain.

It changes after birth.

When a baby is born, her* brain has not finished growing. Although a baby is born with billions of brain cells, only come of these cells have made connections with other cells at birth. These connections help to regulate basic functions needed to survive; for example, the heartbeat and breathing. After birth, the brain cells continue to grow making other connections that shape her thinking, feelings and behaviour and this continues till she reaches per-adolescence.

It is affected by what happens in a baby's life.

The brain makes connections based on what the baby experiences and this guides development. For example, a child who hears sounds made by adults who talk and read will make connections related to oral language. A child who learns to play baseball will make certain connections which will not be developed in a child who does not play the game.

Bigger heads do not mean smarter babies

A bigger head does not mean a bigger brain. Furthermore, brain size does not automatically mean greater intelligence.

Babies' brains are more active than adult's brains.

At infancy stage, a baby's brain is twice as active as an adult's. By the time a child leaves infancy, her brain cells are all connected. However over the next few years, some of these connections change. The connections that the child uses the most get stronger. The connections that are not used much will die.

Babies' brains have growth 'spurts'.

There are "prime times" when the brain learns things best. Babies and young children learn languages more easily than adults do because their brains are ready to learn language.

Life-long learning takes place.

Although there are "prime times" for learning, people can still learn new things when they get older even though learning might be harder then. For example, adults can learn a new language but they will do so more slowly than their children.

Learning starts before a child goes to school.

The brain connection needed for learning start forming even before a baby is born. A child who receives warm, loving care in the early years is more ready to learn because of the strong bond formed with her caregiver. A safe and secure environment provided by caregivers who respond sensitively to a child encourages positive brain development. Negative experiences, like abuse, can slow down brain development, thus making learning harder.

Enrichment is good for all children.

All babies and children need to try new things which help their brain cells make new connections. Children learn by doing. Thus, caregivers should let babies explore the world in a safe environment. Give a baby new things to do. Help her when she tries something new. Encourage her to be creative.

Children do NOT need expensive toys to get smarter.

What children really need most are loving care and new things to do. These do not have to cost money. Talk and sing to your baby. Go on walks and point out things to her. Visit the library and pick out a new book. Showing your baby new things helps her brain to grow. Be careful not to overdo it. Expensive toys and videos will not make your baby smarter. Too many new things all at once will not help her brain. She needs time to absorb and practice what she has learned.


*( Dear readers, for the sake of convenience, easy reference and clarity, Baby is referred to as 'she' and 'her' throughout this article. All ideas in this article apply equally to boys as to girls.)

Developing Your Child's Brain and Mind

A child’s early years are very important to how he develops later in life. Besides nutrition and mind stimulating activities, basic parenting skills with full of loving and caring, promote a healthy brain growth. It is important to make time for personal interaction to create the best environment for developing brains. Your child depends on you for development and survival and how you help him infl uences his growing brain and mind.

Brain activities and development
It is important to know the basic activities of brain so that you are better able to help stimulate your child’s brain functions. Stimulating your child’s brain is a complex process and needs to be done with utmost care. Knowledge of this process is important for you to help develop your child’s brain functions. Some core principles that form the basis of brain development are:

1. Your child's brain can perform several functions at the same time.
2. Learning is not only a life-long process but it is both a physical and mental activity.
3. Learning takes place because your child wants to learn and is willing to learn. Severe stress can get in the way of learning as it reduces the will and challenge to learn.
4. The brain has the capacity to store primary information in different forms in different places within the brain which your child can easily retrieve using the complex network of nerve cells.
5. Your child’s emotional stability is crucial to carrying out basic functions like attention span, memory and memory recall.

Nutrition to support brain development

Breakfast is the most important meal of the day. Skipping breakfast is not at all encouraged because it can be detrimental to your child’s health. It has been known that skipping breakfast can affect memory and attention span, cause lapses in concentration and lower academic performance. Your child will have reduced levels of body energy, less enthusiasm and overall poor brain development.

Children who have breakfast demonstrate superior cognitive abilities and spatial memory, enhanced logical abilities and the ability to learn and understand, and improved comprehension and understanding of issues.

A diet rich in DHA helps your child achieve optimal brain development and performance. The right type of nutrients like Omega-3 and Omega-6 fatty acids, green leafy vegetables, nuts and seeds increase the production of phospholipids, fatty acid molecules that lead to the development of the brain’s messaging network.

Mum’s role and early bonding

The first three years of a child’s life experiences the most rapid brain development. The child’s brain cells make millions of connections and if they are not used, these cells are eliminated. Healthy connections that are encouraged by parents’ ability to bond with their child need to be actively and regularly made. Otherwise the brain cells will be naturally ‘pruned’ as the brain is use-dependent. Mothers are cast into a more natural role of taking a bigger portion of this responsibility. Every interaction between mother and child – everyday routines such as holding, singing, laughing and playing all help to shape the biology of a child’s brain and express the child’s underlying genetic gifts. A nurturing relationship to form a primary attachment creates the foundation for self-confi dence, the ability to learn new things, and the capacity for getting along with other people.

Ensure enough sleep

Mums need to make sure her child gets the required amount of rest by sleeping. Sleep is essential for memory enhancement, better academic performance in subjects like math and arts. Inadequate sleep causes tiredness and lethargy which affects learning and even emotions and behaviour.

Achieving a balance

A young child does not need stimulation every second of the day. There is no need to compensate for the lack of contact time by indulging in high-tech toys and learning devices. There will be idle- time in a child’s life which is perfectly normal. Filling every moment of your child’s life with lessons on learning new skills is not the answer as this will have a negative impact on brain development. In fact an overcrowded schedule too early can cause stress in your child. On the other hand, a too relaxed approach leaving your child to his or her own devices is also not healthy. An organization that promotes healthy childhood development believes mums can help by simply maximising on everyday moments in a child’s daily life which create opportunities for interaction and bonding. Enjoy the moments that give your child joy.

Providing a community exposure

You need to prepare your child for a larger context of life. Your child needs to build relationships with those around him starting with play and pre-school as well as make smart choices on his own. You need to help your child widen his circle of interaction beyond the immediate loving family for long-term health and intelligence. Widen his circle of community relationships by including caring relatives and friends his age. A stable home and an extended stable community prepares your child for the time when you need to leave him alone with teachers and care-givers. Both internal and external infl uences and experiences are a child’s assets that contribute to sound development. External assets are positive experiences that a child gets from the people around him. Internal assets are qualities a child must develop within himself. Individuals in the extended community need to do simple things such as smiling, noticing a child, knowing a child by name shows they are involved in the child’s life.

Creating an enriched environment

You will see your child develop preliminary skills, refi ne them, and then build on them to achieve more advanced skills in their movement, memory, and other functions. The more your child uses his or her brain, the more it grows. You can enrich your child’s environment and encourage him or her to explore it including allowing your child to make mistakes as mistakes are a great opportunity for learning.

Parents can encourage their children to explore the physical world around them and the possibilities of the mental worlds inside their heads.

Don’t ban passive TV watching, but try to minimize it. Discuss the programs, the work that goes on to create them, and the choice to watch TV. Provide alternatives like books and games as well.

Get outdoors and exercise. This is the best way for you to encourage your child to do the same. The brain benefi ts from improved blood fl ow and oxygen; the spirit benefi ts as well.

Read aloud

Reading and sharing stories encourages your child to think about what’s coming next, or about the issues and choices the books portray. When you discuss situations in the story, you are teaching your child problem-solving skills as well as preparing him for decision-making.

Creative play

Playtime helps your children in learning core academic skills and abilities which are crucial for reading, comprehending writing, phonetics and problem solving. Organise creative games and activities for your child to encourage development of spatial and logical thinking, hand-eye coordination, an imaginative and inquisitive mind.

Encourage imagination and exploration. Make-believe games are better than playing with toys that don’t stimulate the senses. The educational value of a toy is determined by what a child does with it, not by its expense or the research behind it. Playing number games encourages openness to math lessons later on.

Extra-curricular activities

Introduce your child to as much culture and the arts as time permits. Music, painting and studying a foreign language are three highly recommended activities that are good for your child’s brain development. Study of a foreign language is another activity that provides an opportunity to develop cultural relationship. Your child will cultivate his spatial thinking, reasoning and problem-solving skills besides having opportunities to develop cultural awareness. Parents can easily infl uence their child’s brain power but it takes a lot of preparation and hard work not to mention time needed to organise and manage their child’s activities besides spending time with them on all these and more. However, as a parent, it is important to remember that each child is unique and will develop at his or her own pace.

Brain Development in Children – What to Eat

    The foods consumed by children affect their learning skills and improves their ability to concentrate. Studies have found that food containing essential nutrients and vitamins has the ability to boost the brain power. EHC brings you some tasty and healthy foods that will energize your child’s brain for learning activity. You should go ahead and include these power foods in their daily intake.

Berries

Include berries such as blueberries and blackberries, which are high in vitamins and antioxidants. Berries ward off damage caused by free radicals and may improve the cognitive function of the brain, improving memory and motor skills.

Dark Leafy Greens (Spinach & Kale)

Greens, such as spinach and kale, pack an immune boosting punch with their vitamin A and C. The vitamin B-12 and folate in spinach improves brain health and the maintenance of cognitive functioning, including memory. Kale is rich in manganese, a trace mineral that helps synthesize fatty acids critical to healthy brain function. Try Kale chips, and spinach brownies to give children a nutrient boost in foods they like.

Salmon, Tuna, & Mackerel

These fatty fish are full of essential omega-3 fatty acids. Omega 3 rich fish, such as salmon, tuna, and mackerel are important for brain development, heart health and reducing inflammation. Your brain is comprised of approximately 60% fat, and by including Omega 3 fatty fish, such as salmon and tuna, at dinner you are providing the essential fats your brain requires for optimal functioning.

Eggs

Just one egg contains an amazing amount of nutrition. With 6 grams of protein per egg and more than a dozen vitamins and minerals including riboflavin, B12 and folate, they are a rich super food. Eggs are also an excellent source of choline, an important nutrient for brain development.

Whole Grains & Brown Rice

A simple switch to brown rice, whole wheat pastas and whole grain breads can increase brain health. Filled with vitamins and magnesium, important to cognitive health, whole grains contain B vitamins including folate and B12 that increase memory and regulate energy levels to keep kids alert in class. Add in fiber rich oats and quinoa to get the benefits of more fiber and added protein in your casseroles, baking and morning hot cereal.

Beans

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, iron and important B-Complex vitamins. Try adding beans to a wrap, soup, pasta sauce or chili. Bean dips are a great way to spice up raw veggies for an after school snack.  Puree chickpeas, lentils or white kidney beans with some garlic, lemon and extra virgin olive oil for a brain healthy dip for snacks.

Chocolate

Warm up with hot chocolate to help your brain! Dark chocolate contains more antioxidants than blueberries and natural cocoa rates higher than raspberries and blackberries for these key nutrients. The antioxidants in chocolate protect brain cells from damaging free radicals and improve cognitive function.

Almonds & Walnuts

Walnuts are the top nut for brain health with their high concentration of DHA, an Omega-3 fatty acid shown to improve cognitive performance. Just a quarter cup of walnuts provides almost 100% the recommended daily intake of DHA. Almonds are high in Vitamin E, also shown to improve memory function and make a great midday snack.

Milk & Yoghurt

Protein and B vitamins present in dairy foods are essential for the growth of brain tissue, enzymes, and neurotransmitters. Milk and yoghurt are packed with protein and carbohydrate which is a source of energy or the brain. If your children refuse to drink their milk, try substituting with yoghurt at mealtimes. Nuts and berries could be added.

Oatmeal

Oatmeal is rich in fiber and protein and helps to keep the arteries of the brain and heart clear. It has been found that children who eat oatmeal were better at memory tasks and map skills. Oatmeal digests slowly and provides the children with a steady supply of energy for a long time.

Fortified Cereals

Fortified whole grain cereals are rich in folate and complex carbohydrates. The fortified cereals are a great source of protein and vitamin B 12. Vitamin B12 helps us to remember things in a better way.

Water

Water is a highly overlooked food for children. School going children drink very little water and this can affect the proper brain function.  When the children get dehydrated after playing they will be irritable and lethargic and will not be in a frame of mind to listen or memorize.

Broccoli & Cauliflower

Broccoli and cauliflower also contain choline which is essential for brain development and for the effective communication of the brain with rest of the body parts. You may use raw broccoli and boiled cauliflower in salads or in various other preparations.

Pumpkin Seeds

A handful of pumpkin seeds will contain the daily required amount of zinc. Zinc enhances the memory and thinking skills. You can add roasted pumpkin seeds into salads.

How to stop cough in 5 Minutes

We have all been kept awake by our own or someone else's cough. Try this and pass it on. The tip and not the cough. ANYTHING is better than antibiotics. Even babies could benefit from this and the parents wouldn't worry about the safety of their child. And of course, it is harmless and free from any type of side-effects.

Treatment: 

To stop night time coughing in a child (or an adult, as we found out personally), put Vicks Vapor Rub generously on the bottom of the feet at bedtime and then cover with socks.

Even persistent, heavy, deep coughing will stop in about five minutes and stay stopped for many, many hours of relief. This works 100 percent of the time, and is more effective in children than even very strong prescription cough medicines. In addition it is extremely soothing and comforting and they will sleep soundly. 

My friend tried it on herself when she had a very deep constant and persistent cough a few weeks ago, and it worked 100 percent! She said it felt like a warm blanket had enveloped her. The coughing stopped in a few minutes, and believe me this was a deep (incredibly annoying!) every few seconds, uncontrollable cough and she slept cough-free for hours every night she used it. 

10 Foods to Eat Every Day for Perfect Skin

         Are you tired of using different expensive and ineffective beauty products? It’s time to throw away all those ineffective products and start eating foods for perfect skin. I went from terrible acne five months ago to not having acne now. It was hard, but it was possible, and less expensive than turning to pricey products. While some foods can aggravate your skin, others can enhance it.
Check out a list of 10 foods to eat every day for perfect skin.

1. Red bell peppers

    Red bell peppers are a tasty vegetable that can be enjoyed either cooked or raw. One red bell pepper contains more than 100% of your daily vitamin C needs. It also contains significant amounts of dietary fiber and vitamin B6. Moreover, it is rich in carotenoids that can help prevent wrinkles and increase blood circulation to your skin, helping it look more youthful. Due to their carotenoids, red bell peppers are also great to fight acne.

A red bell pepper is a perfect, low calorie snack that contains about 30 calories and has a really satisfying crunchy bite. Keep slices of red bell peppers in the fridge, so you will always have something healthy and tasty to reach for when you are having a snack attack. The fiber that a bell pepper contains will help you to feel full longer with very little calories. Plus, you will have a flawless skin!

2. Dark chocolate

    This is one of my favorite foods to eat every day for perfect skin! Dark chocolate is rich in antioxidants, fatty acids and flavanols that promote glowing skin. The antioxidants in dark chocolate will help reduce roughness in your skin and protect it against sun damage. Moreover, cocoa relaxes arteries, increasing blood circulation that leads to healthier skin.

I usually buy cocoa powder or raw cacao for less fat. And if you like dark chocolate, eat your ounce of dark chocolate every day and make sure you choose at least 80% cacao content in order to avoid milk and added sugars found in a traditional chocolate bar.

3. Salmon

   Salmon is an excellent food to fight stress, anxiety, and depression. Salmon also provides most of your daily vitamin D needs. And as you may already know, Vitamin D is responsible for keeping your heart, bones, colon and brain healthy. It also helps prevent colon cancer, anxiety, depression, heart disease and bone disease.

Salmon is also rich in omega-3 fatty acids that are excellent for fighting inflammation, wrinkles and acne. Its high omega-3 content also helps hydrate your skin from the inside out. Moreover, eating salmon keeps your scalp hydrated and promotes strong, healthy hair.

4. Coconut oil

Coconut oil is one of the richest sources of saturated fat with about 90 percent of calories as saturated fat. It contains lauric acid, a powerful antibacterial and antiviral agent that keeps away viruses, infections, inflammation and acne. Coconut oil is also rich in essential fatty acids and Vitamin E, which are perfect for keeping your skin moist, soft, and wrinkle-free.

I use coconut oil as a body cream and consume 1 tbsp. of raw coconut oil every day. Coconut oil is especially good for your thyroid. Plus, there’s considerable evidence that this oil can help lose weight. So many health benefits, don’t you think?

5. Green tea

  Well, so I know green tea is actually a beverage, but tea leaves come from a plant! Even though I love black tea, I drink green tea every day because I know that it is a great source of antioxidants and a unique amino acid, L-theanine that helps relax your body and lower stress.

When the tea is hot, the bionic brew releases catechins, a kind of antioxidant with proven anti-cancer and anti-inflammatory properties. Green tea may also reduce your risk of developing high blood pressure. Drink 3 or more cups of tea every day for better results.

6. Spinach

Spinach is a healthy and nutrient-rich food you should certainly include in your everyday diet. You may hate spinach, but it is a wonderful source of iron, folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. Due to their antioxidant abilities, Vitamins C, E, and A are especially great for your skin.

Spinach contains antioxidants that fight against all types of skin problems. Add it to your everyday diet and see what happens. By eating spinach, you’re just cleaning your skin from the inside out!

7. Seeds

   Chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, and flax seeds are all great for your skin. Pumpkin seeds and sunflower seeds are both rich in selenium, Vitamin E, magnesium and protein. Selenium and protein keep all wrinkles away, Vitamin E enhances moisture in your skin and magnesium lowers your stress levels. The healthy Omega 3 fatty acids in flax, chia and hemp seeds are perfect for fighting wrinkles and acne. Plus, these seeds are rich in protein.

Just sprinkle seeds right on top of your salad or oatmeal and enjoy the great taste as well as perfect skin. I like to add seeds to a fruit yogurt, I think it tastes even better. I also add raw pumpkin seeds in my oh-so delicious smoothies. And what are your favorite seeds? How do you eat them?

8. Celery

Another food to eat daily for perfect skin is celery. Many of us underestimate this veggie, but celery contains Vitamin K that keeps the blood circulation healthy and helps to reduce high blood pressure. This can reduce your stress level, and as you know stress can cause bad skin, migraines and even cancer.

Celery also contains natural sodium, potassium and water, and can help to prevent dehydration. I hope you know that dehydrated skin means dryness, flaking, wrinkles, and even breakouts. Make sure you consume celery every day or at least every other day. If you are counting calories, don’t worry, celery is very low in calories!

9. Papaya

Papaya is a wonderful fruit which has a rich history and numerous nutritional benefits. It is very low in calories (only 39 calories per 100 g!) and also contains no cholesterol. So if you are trying to lose weight, consider eating papaya every day to maximize its health benefits.

A great beauty food, papaya is low in fructose and is excellent for digestion! The antioxidant nutrients found in it, including Vitamins C and E and beta-carotene, are great at reducing inflammation and acne. Moreover, Vitamin C may also protect your skin against sun damage.

10. Carrots

Carrots are good not only for your eyes, but also for your skin. They are especially good for clearing up breakouts. Carrots are rich in vitamin A and they help prevent the overproduction of cells in the outer layer of the skin. That’s where excess sebum combines with dead cells and clogs pores.

Another great reason to snack on some carrots is because Vitamin A reduces the development of skin-cancer cells. So make sure you nibble on a half-cup of baby carrots every day for perfect skin. I love carrots and I think they make a great snack.

You don’t have to eat all these foods every day, but even some of them would be great! Be sure to avoid junk foods, too much sugar, trans fats and refined carbs for the best skin possible.

Pineapple nutrition facts

     One of the most prized and popular fruits, pineapple or "ananas" has an interesting history to narrate. The ananas plant is actually native to Paraguay in South America. It spread by the local Indians up through South and Central America and to the West Indies. Later, it was brought to Spain when Columbus discovered Americas’ in 1493, from where; it spread to rest of the world by the sailors (just like tomatoes) who carried it for protection from scurvy wherever they went.

Scientifically, it is known as "Ananas comosus" and belongs to the family of Bromeliaceae, of the genus; Ananas.

Pineapple is a tropical, perennial, drought-tolerant plant that grows up to 5-8 ft in height and spreads around about three to four ft. It is essentially a short, stout stem with a rosette of waxy long, needle-tipped leaves.

The plant bears several long, oval to cylindrical fruits during each season from March until June.

The fruit is described as compound (multiple) fruit that develops from many small fruits fused together around the central core. Its pulp is juicy and fleshy with the stem serving as a supporting fibrous core. The outer rough, tough, scaly rind may be dark green, yellow, orange-yellow or reddish when the fruit is ripe. Internal juicy flesh may range from creamy white to yellow and has a mix of sweet and tart taste with rich flavor. Each fruit measures in size up to 12 inches long and weighs 1 to 8 pounds or more.

Health benefits of Pineapple fruit

• Fresh pineapple is low in calories. Nonetheless, ii is a storehouse of several unique health promoting compounds, minerals and vitamins that are essential for optimum health.
• 100 g fruit provides just about 50 calories equivalent to that of apples. Its flesh contains no saturated fats or cholesterol; however, it is rich source of soluble and insoluble dietary fiber like pectin.
• Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
• Fresh pineapple is an excellent source of antioxidant vitamin; vitamin C. 100 g fruit contains 47.8 or 80% of this vitamin. Vitamin C is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
• It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucus membranes, skin and essential for vision. Studies have suggested that consumption of natural fruits rich in flavonoids helps the human body to protect from lung and oral cavity cancers.
• In addition, this fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger

Selection and storage

Pineapple or ananas season lasts from March until June when fresh fruits available in the markets at their best. In the store, choose that are heavy for their size. While larger fruits will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large-size pineapple.

Choose fruit that should be free of soft spots, mold, bruises and darkened "eyes," all of which may indicate that the fruit is past its prime. Some people judge freshness, ripeness and quality by tapping a finger against the side of the fruit. A good, ripe pineapple has a dull, solid sound while immaturity and poor quality are indicated by a hollow thud. It stops ripening as soon as it is picked; therefore, choose a fruit with a fragrant sweet smell at the stem end. Avoid those that smell musty, sour or fermented.

Ripe ones perish quickly if left at room temperature. Since they chill sensitive and cannot be stored in the refrigerator for long periods, better use as early as possible. However, if not readily eaten you may place the ripe fruit in the refrigerator for 1-2 days, for later use.

Preparation and serving method

Pineapple can be cut and peeled in many ways. Usually, the crown and the base of the fruit are chopped off with a knife. Then, to peel the fruit, place its base side down and carefully slice off the skin, carving out any remaining "eyes" with the tip of your knife. Once the rind is removed, cut the fruit into your desirable sizes.

One may also use pineapple "corers" to make the job easier. While they provide a quick and convenient method for peeling and coring pineapples, sometimes, they result in waste of a good amount of fruit since they often cannot be adjusted for different-sized fruits. Similarly, some markets offer devices that will peel and core the ananas, but once again, this process may waste some fruit.

Here are some serving tips:

• Fresh ananas sections are a great addition to fruit salads and in toppings.
• Fresh pineapple juice can be a refreshing intra-day drink.
• It also used in the preparation of desserts, jams, and jellies.
• The fruit is used in a variety of delicious pineapple recipes, mainly as a flavoring ingredient.

Pineapple fruit contains a proteolytic enzyme bromelain that may cause excessive uterine bleeding if consumed in large quantities during pregnancy.

The Benefits of Lemon Water in the Morning

Many years ago, a friend’s mom told me that she never starts her day without a warm glass of lemon water. She said it makes her feel great and really starts the day off on the right foot. I should add that this woman is a natural health nut and really looks as great as I’m sure she must feel! She also taught me never to drink something cold first thing in the morning, as the cold temperature can shock your body.

Years passed, I moved away, and I never really thought about the lemon water again… Until this past summer when I decided to try it for at least a week to see what was so great about it. And I’m happy to report that it’s definitely all it’s made out to be!

I did some research to find out the health benefits from a more scientific perspective, and was very impressed with what I found:

• Aids digestion – The warm water helps stimulate the gastrointestinal tract, and the lemon helps loosen any toxins in the digestive tract.
• Detoxifies the skin and body – As a natural diuretic, lemons help flush the body of any toxins by increasing the rate of urination. Their high vitamin C content also removes impurities from the blood, leading to clearer, more radiant skin.
• Boosts immunity – Lemons are high in both vitamin C, which is great for fighting colds, and potassium, which stimulates brain and nerve function and controls blood pressure.
• Helps curb the coffee habit – The first few days of drinking my lemon water, I also had my regular morning cup of coffee, only to find my self with some slight jitters by mid-morning! So, I realized that the lemon water is a healthier replacement.
• Helps with weight loss – Lemons are high in pectin fiber, which helps keep the body fuller, longer. They’re also a mild diuretic and very alkaline; alkaline bodies have been shown to lost weight faster.

Some Guidelines Before You Start

Water Temperature: Your water should be lukewarm to mildly hot, so try to keep it right around body temperature. Cold water will shock your body, and boiling water will kill the beneficial enzymes present in the lemon.

Protect Your Teeth: Because of the acidity of the lemon, it’s best to drink your lemon water through a straw to protect your teeth. I love using my reusable glass straw for this!

Fresh vs. Bottled Lemon: This one’s a no-brainer, but fresh squeezed lemon is better than the bottled stuff. I just fill up my glass with water, squeeze a lemon wedge over the water, then drop the wedge into the glass, stabbing it a few times with my straw to release more of the juice and the fibrous pulp into the water.