If your kidneys need a good cleansing procedure that will eliminate toxins and boost their function, okra, or ‘’lady fingers” is what you need!|
This superfood is commonly consumed in the UK, US, and the Philippines, as it is extremely high in nutrients. Namely, a cup of raw okra contains only 30 calories, 3 g fiber, 2 g protein, 7.6 g carbs and 0.1 fat, 60 mg magnesium, 80 mg folate and 21 mg vitamin C.
You can consume raw in various ways, stewed, fried, boiled, raw, or pickled. Its consumption will help you boost your immunity, help in the case of diabetes, regulate bad cholesterol, soothe asthma symptoms, prevent kidney issues, and cleanse them.
It also helps in the case of issues with the absorption of glucose in the stomach.
The following recipe will help you regulate blood sugar levels:
Cut four fresh okras on heads and tails, and place 2-3 pieces in water. Leave them to soak until the next morning. Then, on an empty stomach, drink this water in order to prevent food cravings during the day, and regulate the sugar levels in the bloodstream.
Preheat the oven to 400˚F. Toss the cauliflower florets with the olive oil, coriander, and salt. Spread into a single layer in a roasting pan. Roast until the cauliflower is tender and lightly charring.
While the cauliflower is cooking, combine the amaranth with 1 ½ cups water. Bring to a boil, reduce to a simmer, cover, and cook until the amaranth is tender. Once the amaranth is tender (the consistency will still look a bit porridge-like), place in a nut-milk bag (or something similar- as long as the amaranth can’t slip through.) Rinse the amaranth and squeeze out as much of the water as you can.
Place the rinse amaranth in a bowl and combine with the cauliflower and lettuce. Drizzle dressing over the salad and toss until well combined. Serve with a sprinkle of red pepper flakes if desired.
RECIPE NOTES
Tips & Tricks: You can make the amaranth ahead of time or use a quicker cooking grain like quinoa or bulgur.
Stock up: get the pantry ingredients you will need: amaranth, cauliflower, lettuce
Amaranth is a pseudo-grain I do not use near enough. An early, disappointing experience left me pushing amaranth to the back of the pantry. However, the more time I spend with the grain, the more I like it. Of course, you could easily swap out the grain for something more to your liking but I highly recommend playing around with this tiny seed.
GRAINS: Swap out amaranth for your favorite grain. I like quinoa, bulgur, or freekeh; all of which are quick cooking.
VEGETABLE: I love the floral taste of coriander and use it quite liberally in my cooking. Beyond cauliflower, I love roasting winter squash and sweet potatoes with coriander or even adding a sprinkle of ground coriander right into my lemon vinaigrette.
One of the things I love about amaranth is that, given a plot of land, I could grow it. The plant produces beautiful flowers, edible leaves, and a plethora of tiny seeds. Amaranth cooks in less than 30 minutes and is wonderful for porridges.
Apple cider vinegar is an incredibly versatile and beneficial natural miracle, rich in nutrients.|
It has a high acidic content and treats various health conditions and issues.
It is a common kitchen staple in numerous households, and it is a result of the process of fermentation of the apples.
Yet, apart from cooking, it can be of great help in the treatment of sinusitis, skin issues, dandruff, skin discoloration, obesity, etc.
Its consumption energizes the body, and if applied topically, it disinfects wounds.
The video below reveals 16 different uses of this miraculous natural ingredient, make sure you watch it out and learn how to use the beneficial properties of apple cider vinegar in order to treat your health problem completely naturally:
Ginkgo biloba, one of the oldest living tree species and best selling herbs, also protects the brain from the toxic effects of aluminium chloride exposure, which has been linked to diseases such as Alzheimer's and other cognitive impairments.
Solid research has been performed on extracts of ginkgo biloba, which contain antioxidant compounds that protect cells from free radical damage within the nervous and circulatory systems. The protective effects of Ginkgo biloba was clearly observed, said researchers.
Ancient Chinese medical manuscripts indicate that at least 5000 years ago, extracts of the leaves of the ginkgo tree were being used to treat a variety of medical conditions, including asthma, Raynaud's syndrome (a circulatory disorder affecting the hands and feet), and age-related memory loss.
Even though the well-designed German studies showed that ginkgo had significant positive effects on the mental functioning of Alzheimer's patients, many physicians in the United States were still skeptical of ginkgo's usefulness, perhaps because of the long tradition in Europe of being more open to alternative therapies.
The Study
Researchers showed in the Journal Nutrition that its antioxidant properties were key in protecting the brain neurons of rats from oxidative stress caused by aluminium chloride (AlCl3) intake.
"The toxic effect of AlCl3 caused significant histologic changes in brain and testis tissues which is in agreement with other data that found accumulation of Al metal in neurons which cause ultra-structural changes," wrote researchers from the Atomic Energy Authority in Egypt wrote in Nutrition Journal.
"Administration of Ginkgo biloba extract (GbE) with aluminium chloride improved some biochemical and histologic changes observed in the brain and testis of male rats."
Overexposure to aluminium, a potent neurotoxin, could be a possible factor in several neurodegenerative disorders including Alzheimer's disease, say researchers.
GbE on the other hand, has antioxidant and free radical scavenging properties. It has been used to help treating cerebral disorders that result from ageing and hypoxia. Previous studies also highlighted its ability to regulate neurotransmitters and exert neuprotective effects.
"Due to the properties of Ginkgo biloba, it was selected as a subject to investigate the potential capacity of its leaf extract as a protector against the possible toxic effects of AlCl3 on the brain and testis of male rats," researchers wrote.
In this study, 24 male rats were divided into four groups. Group one served as control and received distilled water. Group two was dosed with GbE (200mg), and group three with AlCl3 (10mg).
Group four was given GbE (200mg) first, followed by AlCl3 (10mg). Cell damage
All dosages were given daily for three months, after which all rats were sacrificed and the brains and testes examined.
The rats given AlCl3 showed significant cell damage as indicated by the increase of thiobarbituric acid reactive substances (TBARS) in the brain and testis. There were also a huge decrease in the level of serum testosterone.
On the other hand, rats with GbE + AlCl3 had lower TBARS, and more of the antioxidants superoxide dismutase (SOD), catalase (CAT) and glutathione (GSH) in both brain and testis tissues.
"The histologic examination showed some degenerative changes in both brain and testis tissues (of AlCl3 rats), while significant improvement in biochemical and histologic changes were observed in the GbE + AlCl3 group," the study noted.
The study concluded that the protective effect of GbE may be attributed to its antioxidant properties.
"The protective effect of GbE was clearly observed in testis and brain tissues treated with GbE before AlCl3 treatment," researchers added.
Fortunately, with help from Ginkgo biloba, a tree that was flourishing long before humans walked upon the earth, there is real hope to be seen amid the darkness of this disease. With the abundance of information on ginkgo now available, it should be clear to the most skeptical of mainstream doctors that the use of Ginkgo biloba should be part of the treatment regimen for every Alzheimer's patient.
You may have heard of IBS but have you heard about it's tougher older brother, IBD? Below is the lowdown on the IBD facts and our top tips on how to relieve the symptoms.
You’ve Heard Of IBS, But What About IBD?
You may be familiar with the inflammatory digestive condition IBS, which is estimated to affect one in five people in the UK.[1] But what is IBD? To put it simply, IBD is an autoimmune umbrella condition for Ulcerative Colitis and Crohn’s Disease, both are very chronic ongoing illnesses that are hidden internally and can easily go undiagnosed. IBD differs from IBS as it is a more severe ongoing condition with no periods of relief. The inflammatory illness can affect men and women and is more common for people in their 20-40s. How can you tell if you suffer from IBD? The main symptoms of IBD are often very painful and embarrassing including diarrhoea and frequent bowel movements, severe cramps, joint pain, bloating, bleeding from the rear, lethargy, anaemia, weight loss, weight gain and spells of feeling feverish.
How Can I Ease IBD? There are variations of how mild and severe IBD can be and we have provided a few tips on to relieve your suffering:
Probiotics
“Probiotics are a hot topic of the digestive health world, including IBD. Research has been mounting over the years to suggest that probiotics can be extremely beneficial in helping with IBD, and helps to promote general gut health,” explains Nutritionist Cassandra Barns.
Pro-Ven Adult Probiotic 25 Billion (£13.95, Boots) contains Lab4, the most comprehensively studied group of friendly bacteria of any product in the UK. This provides real benefits in supporting digestive and immune health.
Cut The Coffee
You may be aware that coffee has a laxative effect and therefore can irritate your bowels further if you already have inflammation.
“Instead of having a coffee, try a ginger tea as this has a number of benefits for IBD in that it can help to prevent indigestion, gas and bloating. Ginger also acts as an anti-spasmodic and it relaxes and soothes the intestinal tract. It is also known to reduce anxiety, which for some people can worsen gastrointestinal symptoms,” says Shona Wilkinson, Nutritionist at SuperfoodUk.com
Walk It Off
Try to move as much as possible to help combat against stress, which can be a trigger for the symptoms of IBD.
“Exercise is a great stress reliever. Take a brisk walk to stimulate anti-anxiety effects, this helps to clear your thoughts and feel more relaxed,” explains Shona.
Avoid Yeast
Studies by the University of Utah suggest that yeast may be harmful if you suffer from IBD and worsen inflammation in your intestine lining.[1] Try to avoid foods that contain high levels of yeast such as bread, beer and marmite.
GABOR-KENYERES/SHUTTERSTOCKWhich oil is the worst for cooking: Olive? Corn? Butter? This used to be an easy answer, but new research suggests that even supposedly healthy oils can raise your risk of diabetes, and not just by adding calories to your daily totals. Apparently, too many polyunsaturated fats—think of corn, sunflower, and soybean oil—and not enough monounsaturated fats such as olive, canola, and safflower can actually rob your urge to exercise.
Researchers at the University of British Columbia-Okanagan analyzed activity and diet data in preteen girls in 21 European countries and discovered that when polyunsaturated fats increased, so did hours of daily TV-watching (which is linked to increased risk of diabetes). When they analyzed the diets of adult women, they found a slight link between consumption of polyunsaturated fats and high blood sugar, a risk factor for diabetes.
One of the research authors, Sanjoy Ghosh, a Michael Smith Health Research Foundation Scholar and a professor at UBC’s Okanagan campus, explains he pursued the link due to previous research at his lab demonstrating that a diet high in polyunsaturated fats led mice to abandon activity and develop diabetes-like symptoms. Other research has linked the fats to increased risk of depression in women, he points out, and depression also drives down the urge to exercise and be active.
“Nobody has made this connection and it’s time for an intervention,” says Ghosh. “If someone is beginning an exercise program without taking a close look at the fats they’re consuming or changing what they’re eating, then they might be doomed to failure.” Try using canola oil, olive oil, or peanut oil more for cooking, he says. (Here are some more sources of monounsaturated fatty acids.) And cut back on soybean, sunflower, and corn oils; also, check the ingredient lists of your favorite foods, he says, because polyunsaturated fats turn up in chips, energy bars, crackers, and cookies. “I am not a dietitian nor a medical doctor, but all recent evidence points out switching to monounsaturated fats, and that even a saturated fat like butter might be healthier,” says Ghosh. “People should still limit total food intake and that includes all oils. Just because butter may be better, eating a tubful in one sitting is bad, of course.”
Nothing kills a buzz like a nasty next-day hangover. Alcohol acts as a diuretic, meaning it increases urination, so you lose electrolytes and become dehydrated. That's what causes most of those oh-so-lovely hangover symptoms like a headache, fatigue, dry mouth, nausea, and vomiting. The memory loss, appetite changes, and foggy-headed feeling can be chalked up to the inflammatory effect alcohol has on the body.
While the only thing proven to cure a hangover is time (sorry!), what you eat and drink can certainly improve the situation and help you stabilize. Water is essential to rehydrate, and some of the most important nutrients to replenish after a night of heavy drinking are potassium and magnesium, two electrolytes that are key for proper muscle and nerve function. (FYI, these healthy pre-party meals can help you avoid a hangover in the first place.)
Coconut water, bananas, avocados, spinach, pumpkins, sweet potatoes, yogurt, citrus fruits, and tomato are some great potassium-rich choices.Magnesium-rich foods include dark leafy greens, nuts, seeds, beans, whole grains, fish, chicken, and dark chocolate.
Because alcohol also causes your blood sugar to fall (which can also make you weak and shaky), this is not the time to go low-carb. Starchy carbs like oats and whole-grain bread and cereals can help get your blood glucose back on track and also provide important B vitamins like vitamin B6 and thiamine that you lose when drinking. Alcohol also depletes vitamin C, so you'll also want to work in some fruits and veggies to replace what you lost.
Go slow with very high fat or very high fiber foods if your stomach is feeling off, as they could make you feel worse. Be mindful that sugar and artificial sweeteners can set you off too. Instead, go for foods that are naturally sweet, and work some protein into that first meal so you don't experience a blood sugar crash-and-burn.
This single-serving smoothie packs a bunch of hangover-soothing foods to help you feel more like yourself ASAP.
1 scoop moringa or other protein powder (about 2 tablespoons)
1 large handful spinach (about 2 cups)
1 cup ice
Optional add-in: 1/4 of an avocado**
*Can sub in 1/4 cup leftover cooked sweet potato or butternut squash
Directions
1. Layer ingredients in a blender, starting with liquid. Blend until smooth. 2. If you're feeling up to it, make it a smoothie bowl by topping with a drizzle of coconut oil, some chia seeds, and coconut flakes.
Authors of a German study noted a dearth of information supporting the practice of training on unstable surfaces, such as exercise balls.JON MURRAY / POSTMEDIA FILES
Back in the day, the only attention given to your midsection was adding a few sit-ups to your workout routine. That changed with the idea that a strong core is not only the key to a healthy back but is also the power behind an athletic performance. And so started an almost endless stream of workouts promising to build core strength.
But despite all the hype around core training, there’s a paucity of research backing claims that it offers more benefits than a well-rounded strength-training regime that includes, but doesn’t single out the core muscles. And while the importance of the core’s ability to transfer energy between the upper and lower body and sustain postural control during activity is not in question, the type of conditioning needed to optimize the core’s ability to improve performance and reduce the risk of injury remains untested.
It doesn’t help that the terminology around core training is confusing, including the question of what constitutes the core muscles. We once used the term “abs” to define the group of muscles located around our belly. Today’s definition of the core is more inclusive and generally encompasses all the muscles located between the shoulders and hips.
Then there are the many terms describing core workouts, often with no clear definition. Core strength, core stability, functional strength and core mobility are all commonly used when referring to core training.
If that’s not confusing enough, there’s the idea that the core can be segmented into various regions, with trainers offering exercises that target the “lower abs” or the “deep muscles” of the core.
In an effort to provide scientific clarity for many of the claims related to core conditioning, a team of German scientists evaluated much of the existing research. They tackled topics such as the importance of rotational exercises, training on unstable surfaces and so-called “functional” exercises.
Based on their findings, science doesn’t support the idea that the trunk muscles work independently of each other; rather, they should be considered a single unit, with muscles that work synergistically to facilitate movement. Therefore, any claim that certain muscles should be preferentially targeted or are more important in maintaining core stability or movement lack credibility. The scientists also failed to find any proof that athletes suffer from specific weaknesses that would necessitate a program targeting the so-called deeper “core stabilizers.”
Next on their list is the appeal of rotational exercises, which are often used to improve the trunk’s range of motion. The scientists contended that improving core mobility is actually contrary to the goal of core stability training, which is designed to limit rotational movements.
“The integration of rotational movements in strength and conditioning training is not at all ‘functional’ and only increases the possibility of overuse damage and injury,” said the authors.
They cautioned that any rotational exercises be initiated from the hips and maintain a fixed trunk.
The authors also noted a dearth of information supporting the practice of training on unstable surfaces, such as exercise balls. They argued that the ability to train with more weight while exercising on a stable surface is more effective at building core stability than training with less weight on an unstable surface. They also stated there’s no proof that exercising on an unstable surface engages more of the deeper core muscles than the same exercise performed on a stable surface.
“In light of the lack of evidence for strength-training efficacy on unstable surfaces, it is astonishing how frequently it is recommended,” said the authors.
Finally, they suggested that the best functional core exercises are those that closely resemble sport-specific movements or those we practice during everyday life, which caused them to reflect on the value of exercises like the plank.
“We cannot think of any situation, either in sports or in daily life, where those motor actions take place,” said the authors.
Scott Livingston, a Montreal-area certified athletic therapist and performance coach who has trained Olympic and professional athletes, agrees that core training has lost its purpose.
“People have lost sight of the intent of what they’re trying to achieve with the exercises they are selecting, and instead go to a library of core exercises and pick one,” said Livingston. “We’ve got to understand the desired outcome of the exercise, then choose an exercise that connects with that intent in the appropriate context. This gets lost in favour of throwing spaghetti at a wall and hoping it sticks.”
Bottom line: there seems to be little evidence that classic strength-training exercises like squats and deadlifts — which target multiple muscles, including those in the core — are less effective at building core strength and stability than those that target one or two core-specific muscles. So follow Livingston’s advice and rethink your core conditioning program in favour of one that is specific to your health, fitness and/or performance goals.
This week we add some short run intervals to the walk. This will help the body adjust to the intensity of running without adding too much stress on the joints or cardiovascular system.
Session 1Walk 10 minutes
Run for 1 minute, then walk for 1 minute x 7
Walk 5 minutes
Session 2Walk 30 minutes. Increase the pace of your walk to 80 per cent of maximum effort for 5 minutes in the middle of your walk.
Session 3Walk 10 minutes
Run for 30 seconds, then walk for 1 minute x 8
Walk 5 minutes
