TOP 8 BENEFITS OF ARTICHOKES THAT YOU PROBABLY DIDN’T KNOW

Artichokes have a strong reputation for their medicinal properties and highly useful nutritive profile. This is why these have been used for getting several health benefits for centuries now.

By way of introduction, artichokes are not vegetables as they are commonly understood as. Instead, artichokes are essentially a variety of thistle. Most of all, artichokes are known for their role in improving your digestion, liver health as well as heart health. Plus, these have also been applauded for helping lower blood sugar levels.

Artichoke supplements are also increasingly become popular. In that, high concentrations of compounds found in the plant are included as part of the artichoke extract.

Here is an in-depth look at the nutrients present in artichoke and the health benefits that it delivers:

1. Excellent nutritive profile

Artichokes boast a rich content of minerals, vitamins, fiber, and antioxidants. These are, specifically, rich in vitamins C, K, and folate. A significant amount of minerals such as potassium, magnesium, phosphorus, and iron are also present.

A medium artichoke consists of 7 grams of fiber, which constitutes a whopping 23-28% of the recommended daily intake. Plus, the thistles come with 4 grams of protein with only 60 calories per artichoke that is medium in size.

On top of all of this, artichokes are applauded for their high antioxidants content. It is for this reason that the thistle commonly makes it to the list of high antioxidant foods to eat.

2. May help manage blood pressure

Artichokes may potentially play a significant role in improving your blood pressure levels. The underlying mechanism of how artichokes work to bring down blood pressure is not fully understood as yet. However, studies show that the thistle can be valuable for people with high blood pressure problems.

It is possible that the potassium content of artichokes is helpful in regulating blood pressure. In one study, it was learned that the participants with high blood pressure were able to lower their blood pressure by consuming artichoke extract daily for 12 weeks.

3. May improve digestion

Artichokes boast a high fiber content as well, which is good news for your digestive system. Fiber assists in promoting friendly-gut bacteria, alleviating diarrhea and constipation, and reducing the odds of developing certain bowel cancers as well.

Additionally, artichokes consist of insulin, which is a type of fiber that works as a prebiotic. It also contains cynarin that can yield some positive effects on your digestive health by improving fat digestion, accelerating gut movement, and stimulating bile production.

Research shows that such a profile of artichokes makes it useful for digestive health. For example, in a small study of 12 adults, it was learned that consuming an artichoke extract that contained insulin aided in improving symptoms of indigestion. These symptoms included heartburn, nausea, and bloating.

Moreover, another study of 247 participants showed that having artichoke leaf extract for six weeks daily slashed the symptoms of indigestion. Moreover, it helps reduce uncomfortable feelings of fullness and flatulence.

4. May help with improving liver health

The liver is responsible for several health concerns and maintaining its health is crucial. Luckily, artichokes can possibly help in this domain as well. Artichoke leaf extract can protect from liver damage and encourage the growth of new liver tissue.

Plus, the thistles can also amp up the production of bile, which is useful for eliminating toxins from the liver. In an animal study conducted on rats, it was learned that artichoke extract can help reduce liver damage, improve its function, and boost antioxidant levels as well.

These results were in contrast with the control group of rats that were not given artichoke extract. Beside this animal study, human studies have also proven the positive effects of artichokes on liver health.

For instance, studies have learned that obese adults with non-alcoholic fatty liver disease, consuming artichoke extract daily for two months can help improve liver function by lessening fat deposition and liver inflammation.

5. Can help prevent cancer

As mentioned, artichokes boast a high antioxidant content. A USDA study also learned that out of 1,000 plant foods, artichokes ranked the 7th for their antioxidant content. Antioxidants are the primary line of defense the immune system.

These help to protect against free radicals, which can culminate in multiple chronic health conditions and diseases if left unattended. One of the nutrients present in high numbers in this thistle are polyphenols.

These polyphenols exhibit chemopreventive qualities. This means that they can slow, stop, and also completely reverse the effects of cancer. Additionally, vitamin C is a well-known antioxidant, which is also present in significant amount in artichokes.

It is also proven to discourage conditions such as fibrosis while helping reduce the risk of breast cancer. Finally, research also shows that the extract from artichoke leaves can help prevent cell death and cell proliferation when injected in cancerous masses. This can help reduce the effects of leukemia, breast cancer, and prostate cancer.

6. Better bowel movements and easing irritable bowel syndrome

Owing to the rich supply of fiber in artichokes, it is useful for improving bowel movements as well. Fiber adds bulk to the foods that you eat. This is helpful for reducing your bowel movements regularly. Plus, it also helps decrease the symptoms of intestinal cancers, bloating, excess flatulence, cramps, general discomfort of the stomach and constipation.

The dietary fiber present in artichokes is helpful with problems such as diarrhea too. This is because fiber can absorb excess liquid. Moreover, the thistle is helpful irritable bowel syndrome (IBS) as well.

In one study, it was concluded that 1-2 capsules of artichoke leaf extract consumed daily for two months can help lessen the symptoms of the IBS by 26%. Plus, it helps improve the quality of life by 20%.

Research also notes that consuming artichoke leaf extract daily for six weeks for IBS is as effective as, if not better than, other laxatives and antidiarrheals used as IBS treatment. Researchers understand that some compounds in the thistle have antispasmodic properties.

This means that they can help curtail muscle spasms that are common in IBS, reducing inflammation, and balancing gut bacteria.

7. May bring down sugar levels

Artichokes are also known for their role in lowering the levels of sugar in your blood. It is possible that the work of artichoke extract in slowing the activity of alpha-glucosidase may be helpful with low blood sugar.

Alpha-glucosidase is an enzyme, which works to break down starch into glucose. Once its activity slows, sugar levels don’t go high. However, there is still a lot more research needed to understand how artichoke works to lower blood sugar markers.

8. May help with cholesterol levels

Lastly, artichoke extract can help with lower cholesterol levels as well. A large review showed that daily artichoke leaf extract for 5-13 weeks reached a finale of reduced LDL or bad cholesterol and total cholesterol.

An animal study also showed that the intake of artichoke extract regularly helped lessen LDL or bad cholesterol by 30%. It also reduced triglycerides by 22%. Plus, regular consumption can improve good HDL cholesterol levels too.

This effect of artichoke could possibly be due to two main reasons. Firstly, the thistle consists of luteolin, which is an antioxidant that helps prevent the formation of cholesterol. Secondly, the artichoke leaf extract also promotes the body to process cholesterol levels more efficiently, which can lower the overall levels.

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5 incredibly healthy Indian snacks that will fill you up effectively!

5 healthy Indian snacks to eat when trying to lose weight  |  Photo Credit: Thinkstock

New Delhi: Snacking can be an effective tool for weight loss as it helps keep you from overly hungry in between meals, which can lead to overeating at your next meal. Perhaps, snacks can an important part of a healthy eating pattern. In fact, eating something every few hours keep your metabolism strong and healthy.
Having some healthy snack options on hand can be helpful especially when you get too busy to prepare and eat a healthy meal. Here are five delicious and healthy Indian snack recipes that will boost your weight loss and fight that stubborn belly fat.

Nuts

Research has shown that eating nuts - walnuts, almonds, peanuts, pistachios - can help you shed those extra pounds. Nuts are packed full of protein and fibre, healthy fats and various essential nutrients that promote a healthy weight and overall health. Read - Healthy snack options for type 2 diabetes: 5 best nuts for blood sugar control and weight reduction

Roasted paneer with flax seeds

This is another healthy snack option for people trying to slim down. While paneer is high in protein that curbs hunger and helps build muscle mass, flax seeds are rich in omega-3 fatty acids, which may help lose inches and burn belly fat.

Roasted chickpeas

Chickpeas, or chana in Hindi, are high in several vitamins and minerals. They are a rich source of protein and fibre that may help keep your appetite under control. Chickpeas contain several properties that can help manage blood sugar levels and increase weight loss.

Sweet potato chaat

Sweet potato contains several vitamins and minerals that are beneficial for your health. They are also an excellent source of dietary fibre, which increases satiety and is effective at reducing body weight. Sweet potatoes are packed full of slowly digested carbohydrates for sustained energy, they are also slightly lower on the glycemic index than white potatoes.

A fruit plate

If you love berries, apples, and pears, take heart! Fruit contains natural substances - such as vitamins, minerals, antioxidants, fibre, and prebiotics - that protect you from chronic diseases and help you shed the pounds. There are many reasons why you should make fruit a daily staple in your diet. Studies have found that individuals, including overweight and obese adults, who ate more fruit had more weight loss than those who didn’t.
https://www.timesnownews.com/health/article/weight-loss-5-incredibly-healthy-indian-snacks-that-will-fill-you-up-and-burn-belly-fat/348030
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Expelled researcher sets up 'new Cochrane'!

Once the hallmark of independent medical research, the Cochrane Collaboration has accepted a grant of over £1m from the Bill Gates Foundation and summarily dismissed its most outspoken researcher, Peter C Gotzsche.

Now Gotzsche is setting up a Cochrane alternative, the Institute for Scientific Freedom, and is looking for crowd-funding to get it going.

Gotzsche, a co-founder of Cochrane, has over the years criticised mammogram screening, the lack of good evidence for the flu vaccine, and the dangers of the HPV vaccine.

But after the Gates' donation, the Collaboration reversed its views about the HPV vaccine and started producing damning reviews on taking supplements. And in a show trial, as Gotzsche described it, he was expelled last September. He may also lose his job at the Rigshospitalet hospital in Denmark, where he works.

But because "scientific freedom, honesty and integrity are constantly under attack" from the drug industry, Gotzsche believes it's vital that a truly independent research voice exists.

He is planning to launch the Institute for Scientific Freedom in March, and is seeking crowdfunding

(see: https://www.gofundme.com/scientific-freedom).

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Strengthen Your Shoulder Joints Without Weights!

Use a pair of gymnastic rings to build bomb-proof shoulders and give yourself a real bodyweight strength challenge

14 Jan 2019
If you’re like most of the population, your first look at gymnastics rings probably came via the Olympics, courtesy of improbably-muscled athletes doing moves that look like Batman’s warm-up. But now, thanks to the popularity of CrossFit and calisthenics training, more and more gyms are dangling rings from the rafters (and reasonably priced sets are readily available online) – even if it’s still rare to see anyone use them for anything other than dips or pull-ups. But there’s a middle ground between the basics and the Olympians, and it makes sense to find it.
If smartly planned, ring training combines strength, hypertrophy and joint health, forcing your body to work in unexpected ways and build the straight-arm strength that’s so important in calisthenics. “They’ll also allow you to work your shoulders through ranges where they’d normally be weak, helping your shoulder joints get healthy and strong,” says James Stark, an ex-gymnast and calisthenics coach. “Some people go too far too fast, but with appropriate progressions, it’s an excellent form of training.”

Finally, there’s another, less obvious benefit. Moves like the pull-up and dip can put excess strain on the elbows if you do them every day, since your wrist wants to follow its natural rotation but can’t. Rings provide a simple solution, because they let your wrists rotate throughout the movement. With joint health taken care of, you can embrace high-frequency training – and since you can sling your rings up anywhere, you can use them more often than your thrice-weekly trips to the gym might allow. Time to ring some changes with these Men’s Fitness-approved moves.

1 Front support

Sets 5 Reps 6
Jump into the top position of a dip – elbows locked, rings close to your body, knuckles facing your sides. Hold for a second. Turn your knuckles out to feel the extra tension, then turn them back in.

2 Pull-up

Sets 5 Reps 3
It’s tougher than the bar version, although easier on your elbows. Start with your palms facing forwards and brace your abs to minimise swinging. As you pull, twist your palms to face you. Pause at the top, then lower.

3 L-sit

Sets 3 Time 10sec
This is a far better abs builder than sit-ups. From the “support” position, bring your legs up until they’re parallel to the floor. Brace your abs and hold for ten seconds.
If you find that the L-sit is too tough, you can do an easier version of the move by bending your knees slightly to reduce the demand on your abdominals. You should still brace your core to keep your abs fully engaged.


See related 
How To Start Training With Gymnastic Rings
A Very Different Kind Of Bodyweight Workout
4 Dip

Sets 5 Reps 5
From the support position, bend your elbows and drop into a dip, lowering until your shoulders are just below your elbows. Leaning forwards will work your chest; staying straight will build triceps strength. Do a mix of both.
The ring dip is a demanding move, so it’s vital that you pay attention to your wrist position. You want a straight line from fingers to forearms, rather than an flexion or extension. You also want to make sure that your elbows don’t flare out to the sides because that will put extra stress on your shoulder joints.

5 Inverted row

Sets 3 Reps 8
For this move that engages your shoulders to keep them flexible and healthy, hold the rings and lean back, keeping your body in a straight line. Focus on pulling your elbows behind you as you pull up to the rings.

6 Press-up

Sets 3 Reps 8
Much harder than the regular version. Lean forwards holding the rings and lower until the edges touch your armpits, then press up. As you improve, lower until you’re closer to the angle of a standard press-up.
https://www.coachmag.co.uk/shoulder-workouts/7933/this-shoulder-workout-will-strengthen-your-shoulder-joints-without-weights 

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9 Hidden Dangers Lurking in Your Tap Water!

They may tell you it is safe but often they are wrong! Water treatment facilities are entrusted with the responsibility of providing safe drinking water, but they only follow the rules in letter, not spirit. More specifically, they only test and regulate a stipulated number of contaminants that were listed more than a decade ago.
There have been no revisions to this list since 2001, although numerous new chemicals have been introduced in the intervening period. Several studies have proven their presence in tap water as well as their toxic effects, but state and federal government agencies have not been proactive.
Some chemicals like chlorine and fluoride are deliberately added to the tap water for specific purposes. But several others enter the waterways from industrial effluent directly emptied into the ground water systems without proper decontamination. Others slowly find their way in from contaminated soil. To ensure safe tap water, controlling man-made pollution is as important as employing the latest water purification technologies.
Intense pressure and lobbying from industry giants may be one of the reasons for inaction by the EPA, but resistance from the general population is becoming more and more popular as education and awareness spread.
The following are some of the more probable chemical contaminants in your tap water:

1. Fluoride

Fluoride is added to tap water in most states of the U.S. on the pretext of promoting dental health. This practice traces its roots to the observation of Dr. Frederick McKay in the early 20th century that children in the Pikes Peak region near Colorado Springs affected by dental fluorosis were surprisingly free of dental caries.
On finding that this condition resulted from excess amounts of fluoride naturally occurring in the spring water of that area, he advocated adding the same chemical to drinking water elsewhere. Dental professionals of that time welcomed this idea enthusiastically, pushing for widespread fluoridation of domestic water supply. Thus started the fluoridation of drinking water in the country, pioneered in Grand Rapids, Michigan in the year 1945.
It should be noted here that dental fluorosis was then called “Colorado Brown Stain” because of the discoloration and deformities characteristic of it. However, the good doctor and his contemporaries obviously considered it a reasonable trade off for cavity-free teeth.
Disregarding strong opposition from many quarters over the last 70 years, fluoridation is still being continued in America. This is despite the fact that fluoride does more damage to general health, compared to its purported benefits for dental health. Even at the recommended level of 1ppm and lower, fluoride is known to suppress thyroid function and lower immunity. Just as it damages the tooth enamel, fluoride weakens the bones, making people more prone to fractures.
Several studies have shown that fluoride has neurotoxicity and that it reduces IQ in children. It triggers tumors as well as aids their rapid growth and spread. Many developed countries that had earlier implemented drinking water fluoridation have since stopped the practice in the light of new research.
However, the National Council for Research (NRC) which reviewed the fluoride studies and the Centers for Disease Control and Prevention (CDC) are in denial. CDC has only gone as far as recommending low-fluoride bottled water for mixing infant formula for babies fed exclusively on it. It’s a start, but it’s anybody’s guess how long it will take the states to rethink their fluoridation policy.
Read More: The Dangers of Water Fluoridation (& How To Remove It From Your Water!)

2. Chlorine

Chlorine is commonly used to disinfect water in swimming pools as well as in water treatment plants. Compressed chlorine gas or liquid sodium hypochlorite solution or calcium hypochlorite in powder form is usually added in sufficient quantities at pre and post treatment stages.
Chlorine gas has a pungent smell that irritates the nasal passages, but this chemical can effectively destroy most pathogens found in water and reduce the risk of waterborne diseases such as viral hepatitis, cholera, typhoid, salmonellosis. But the downside is that it can cause many health problems, including certain types of cancer.
The ill effects of chlorine are well known. In fact, it was one of the chemical weapons employed in World War I. Swimming in chlorinated water causes severe asthma in some people and leads to premature skin aging. Skin and eye irritations, dry cough  and sore throat are more common. One could opt out of chlorinated swimming pools in case of adverse reactions, but that’s not the case when it comes to chlorine in the tap water.
Regular chlorine consumption, even at the doses found in domestic drinking water, has been associated with birth defects and cancers of the breast, rectum, and urinary bladder. According to a study report published in the International Journal of Cancer in April 2006, chlorinated tap water is implicated as a leading cause of bladder cancer in men.
While it is important to mitigate the immediate risk of pathogenic diseases, the threat of cancer and other health problems cannot be ignored. Adopting safer, non-chemical alternatives to chlorination is obviously the solution. But the higher cost of implementing UV radiation or membrane filtration on a large scale has been a major roadblock.

3. Arsenic

Arsenic naturally occurring in certain types of rocks can contaminate groundwater and underground reservoirs. This kind of arsenic poisoning is common in many parts of the world, especially in Asia and Africa, but in many industrialized countries, including the United States,  a major part of arsenic in water comes from mining and industrial pollution. Large-scale agriculture using heavy fertilizer and pesticide load can introduce arsenic into the soil from where it leaches into groundwater.
Arsenic poisoning causes wide-ranging skin problems, physical deformities, and multi-organ failure. Its link to cancer is well established, the number of incidences being directly proportional to the concentration of arsenic in the drinking and cooking water. For instance, a concentration of 10 ppb in tap water carries a cancer risk of 1 in 500, while 50 ppb concentration increases the risk to 1 in 100.
The water supply in nearly 25 U.S. states is at risk of high arsenic levels according to an NRDC study conducted in 2000. Once arsenic is in the water, it cannot be removed by regular filtering or boiling. Ultra filtration, reverse osmosis, and distillation are the effective methods of elimination.
Safe Drinking Water Act (SDWA) is supposed to ensure tap water that does not contain an unsafe level of chemical contaminants, including arsenic. However, the safe level for this chemical is fixed arbitrarily by the EPA at 10 ppb due to pressure from industries using arsenic, even though the original recommendation was 5 ppb.

4. Lead

If you thought public awareness on the health hazards of lead poisoning and government endorsements would have long resulted in the elimination of this heavy metal from our tap water, you are wrong. Lead continues to be present in drinking water supplies in many states by the Centre for Disease Control’s own admission.
Lead in tap water is blamed mainly on the old metal fixtures connecting the house supply to the mains. CDC recommends testing the tap water supply to your home to rule out lead contamination. However, it neither offers any permanent solution to the problem nor promises immediate remedial action.
Unlike chlorine, lead dissolved in water does not cause any changes in color, smell, or taste, so the only option is to get the tap water tested as recommended by CDC. There are no scientifically validated safe levels of this toxic substance, but 15 parts per billion has been fixed as Environmental Protection Agency’s action level for lead.
Lead is extremely toxic, particularly affecting the neuromuscular system. It causes symptoms ranging from abdominal problems and fatigue to cognitive decline and irreversible brain damage.  Children are most susceptible, lower IQ, learning difficulties, and growth retardation being common in youngsters exposed to this metal. Even small amounts get accumulated in body tissues over time can lead to permanent damage.
The CDC advises people with high lead levels in tap water to determine whether the point of contamination is the connections to the main or any water pipes within the home network. If it is an internal problem, complete replacement of lead water lines is advised. Temporary solutions recommended include running the taps at full strength for 2-5 minutes prior to using water and collecting only cold water for drinking and cooking purposes.  
The recent Flint disaster resulting from the city switching its water source highlights the apathy and complacency of governmental agencies in charge of ensuring safe drinking water. In this case, new water source, old water lines, and improper water purification processes together caused massive corrosion of lead pipes. This resulted in a sudden rise of lead levels in some households to more than 800 times the maximum allowed concentration. Unsuspecting people had to bear the brunt of official oversight as the officers in charge continued to be defensive.

5. Radioactive elements

Radioactive elements are extremely dangerous because they continuously release ionizing radiation as they decay. These high energy radiations can cause cellular damage, altering their DNA and triggering abnormal cell divisions. Even low level radiation exposure can cause severe metabolic changes and malignancies. 
Tap water in several areas of the country contains uranium and other radioactive elements such as tellurium, cesium, and radioactive iodine. Radioactive radon gas which easily dissolves in water can be another pollutant in your tap water if your local water supply comes from underground water sources.
Radon poisoning occurs mainly from the gas being released into the indoor air when the water is used for bathing, washing etc., then from drinking the contaminated water. It is a major cause lung cancer, next only to tobacco use.
While radon in drinking water supplies can be tested inexpensively, its elimination at the point of entry into the house can be quite expensive. It requires the installation of radon removal chambers containing activated carbon particles. However, there’s some consolation that at least a solution exists. That’s not the case with other radioactive elements. In the absence of any regulatory guidelines, EPA merely offers to monitor the situation .  

6. Toxic organic compounds

Your tap water can contain several organic compounds with well-known toxicity. Trichloroethylene, perchloroethylene, perchlorate, and atrazine are just a few of them.
Perchlorate is a rocket fuel additive mainly coming from military manufacturing facilities. It is also used in explosives. This central nervous system toxin has been proven to cause stunted brain development. However, the U.S. Air force is not ready to clean up its mess as it can turn out to be very expensive.
Trichloroethylene is a degreaser that has many applications in manufacturing industries while perchloroethylene is a common solvent used in dry cleaning. Trichloroethylene can cause liver and kidney disease as well as cancer. Perchloroethylene is known to trigger tumor formation and other malignancies.
Atrazine in drinking water is a fallout of pesticide use in agriculture. It is a common problem in southern United States and the Midwestern states. Although EPA put forward plans for regulating these chemicals, stiff opposition from the polluting industries have shelved them.

7. Pharmaceutical drugs

Many drugs used in the medical field are finding their way into our groundwater systems, eventually ending up in our tap water. These include OTC drugs commonly used for pain relief as well as prescription drugs given for treating different kinds of infections and psychiatric disorders.
Part of this drug load might be coming from improperly treated effluent of drug manufacturing units. Patients taking the drugs usually excrete large amounts of them in urine. They reach ground water from the sewage.
Although it is quite obvious that accumulation of pharma drugs in the body can lead to many adverse health effects, including drug resistance, EPA has not outlined any comprehensive control measures.

8. Bromates

Bromates don’t naturally occur in water, but they are introduced through groundwater contamination by industrial effluent. Sodium bromate and potassium bromate are the two main contaminants found in tap water, probably because they are commonly used in textile dyes and some hair care products.
Since chromates are known to cause tumors of thyroid and kidney, as well as generalized liver and kidney damage, they come in the list of chemicals regulated by the Safe Drinking Water Act.
Bromates are often formed during the water treatment process, but treated water is required to be free of bromates when it leaves the treatment facility. However, these chemicals occasionally appear in tap water, as a Los Angeles laboratory found out recently.
When concentrated sodium hypochlorite solution is used in chlorination of water containing bromide, it can lead to the formation of sodium bromate. Use of chlorine dioxide for chlorination does not normally produce bromates, but exposure to light at the same time can result in bromate formation.
This happened recently in a Los Angeles reservoir, when, in an attempt to control this, black plastic balls were released by the truckloads to shield the water from sunlight.   

9. Chromium

This chemical, especially hexavalent chromium, is known for its genotoxicity. Exposure to this contaminant causes many types cancer, especially lung cancer. It is also implicated in kidney damage and intestinal problems.
Hexavalent chromium has widespread use in paint industries, plastic and steel manufacturing, and electroplating. Exposure to this element is an occupational hazard for people working in cutting and welding of stainless steel, but it may enter groundwater systems too.

EPA has a Maximum Contaminant Limit (MCL) of 100 ppb for chromium in general, but nothing specific for the more dangerous hexavalent chromium. High concentrations are found in the tap water of as many as 31 cities across the country, but nothing much is done about it.   
Apart from chemical contamination, tap water may contain E.coli and other bacteria and viruses. However, boiling and filtering the water or UV radiation can destroy these organisms, but removal of chemical contaminants requires technologies like reverse osmosis.

Protect Yourself

If you are concerned about your drinking water, you can always conduct a test. Once you find out what is in your water, you will most likely want to install a filter that will take care of the nasties in your water. Whole-house filters are best and are well worth their money for the peace of mind you will get knowing you are drinking safe water.


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Good Mood Food!

 

Unlock the power in you to beat Blue Monday (January 21st). Good Mood Food is the straight-forward, no-nonsense, groundbreaking recipe guide you need to boost your mood and clear that brain fog away.
Using a studious knowledge of nutrition and how what we eat effects the way we feel about ourselves and the choices that we make, authors and nutritionists Charlotte Watts and Natalie Savona have you prepped and ready to beat those January blues and help your soul feel nourished and fed.
Blue Monday is a day we feel deeply. sometimes it lasts all day, sometimes we feel it in June. But January 21st has been deemed the gloom-inducing Blue Monday, that specific time when Christmas spirit has evaporated and bill payment are looming at the same time.
With chapters dedicated to Energy and Brain Fuel, advice on curbing the cyclical nature of the sugar craving, recipes for Gobble Pie and a hearty Frittata, make Good Mood Food part of you eat-better, feel-better toolkit.
For more info, to request a copy of the book or interview Charlotte Watts, please contact Fizza Nayyer at fizza.nayyer@watkinspublishing.com

NOURISH eat well | live well

Good Mood Food

Unlock the power of diet to think and feel well

By Charlotte Watts

Based on recipes by Natalie Savona

Dec 20, 2018-Paperback-£10.99

The ultimate guide to using the power of food to improve your mood, energy and mental wellbeing

Mental health and wellbeing have taken centre stage in recent years, with important national conversations about what we can do to promote healthy minds and bodies. It is becoming increasingly accepted that what we eat, our gut health, and even how we eat can have huge effects on our mood and mental state, yet so many people don’t understand why this is, or how to harness this information for optimal health.
In Good Mood Food, leading Nutritional Therapist Charlotte Watts explains the fundamentals of mind-body health, in a comprehensive, clear, and accessible way. She shows how you can use simple nutritional tools to help manage many mood disorders, explaining how and why it all works along the way. It goes without saying that diet affects our physical health, so it should be no surprise that it impacts our mental health too - our brains are part of our bodies after all!
With chapters organised by mood disorder, the reader’s personal experience becomes the route into learning more about the role diet plays in their mental wellbeing. Charlotte explains how to use food to combat the most common issues that affect people of all ages, and discusses specific body mechanisms, underlying causes, symptoms, and nutrient needs that support these for each category: improve your energy levels, focus, resist cravings, reduce anxiety, get more sleep, tackle depression and achieve balanced hormones.
Each chapter also features 6–8 recipes that are perfect to combat respective issues, and ends with meal plans to help you work mood-boosting ingredients into your everyday diet. From IBS to SAD, Good Mood Food draws on the latest research into the human microbiome, mental health, and links between the gut and the brain, and is the perfect companion for anyone who wants to understand a little more about how what they eat affects how they feel – and what to do about it!

About the author:
Charlotte Watts is a nutritional therapist and yoga teacher, and winner of the 2012 CAM Award for Outstanding Practice. She writes regularly for the national press, is a feature blogger for Healthista, nutritional advisor for Ocado and writes regularly for the Mailonline, Om Magazine and What Doctor's Don't Tell You magazine. She has lectured in top UK nutrition colleges and for The Minded Institute. She appeared as the nutritionist/presenter on BBC3's Freaky Eaters and GMTV's Beach Body Boot Camp. She is the author of multiple books, including The De-Stress Effect.
 Natalie Savona’s inspiring, practical approach to balanced eating and simple, tasty recipes have made her one of Britain’s leading nutritionists. Natalie trained at the Institute for Optimum Nutrition, having previously graduated from Cambridge and City universities. She regularly features as an expert in the press and on radio and TV, and has presented two television series for the BBC. 

For all media enquiries please contact Fizza Nayyer at fizza.nayyer@watkinspublishing.com

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The Vaccination Debate!

Are vaccinations doing what they are supposed to?




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This machine can make gallons of fresh drinking water right out of thin air!

David Hertz harvests water from a Skywater machine in Big Sur, California.

(CNN)Machines designed by a California-based team can produce, in some cases, up to 300 gallons of fresh drinking water a day by pulling it straight from the air. And the team just won a $1.5 million prize for it.

The machines, dubbed Skywater, were created by the Skysource/Skywater Alliance, a team of sustainability experts from Venice, California. Skywater machines, housed in big metal boxes, are atmospheric water generators that condense water vapour from the atmosphere and turn it into drinking water. The machines can be powered by solar energy or the burning of biofuels. Depending on the model, they can be used for households, for farming or for emergency relief efforts.

The prize, called the Water Abundance XPRIZE, was awarded Saturday by XPRIZE, a California nonprofit that runs competitions with sometimes multimillion dollars in prize money aimed at creating solutions for the world's problems. The Water Abundance XPRIZE was a two-year competition that sought to find answers to the global water crisis by facilitating the development of new technologies.

https://edition.cnn.com/2018/10/25/world/fresh-water-green-machine-trnd/index.html

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The superfood scientists say can make you live longer!

Experts say a diet high in fibre - found in high-carb foods - could cut the risk of heart disease, stroke and diabetes.

Image: Most people do not eat the amount of fibre needed to prevent key life-threatening illness, the study suggests

A diet rich in fibre found in bread, pasta, wholegrain cereals and potatoes could cut the risk of early death by up to a third, a study suggests.

The review commissioned by the World Health Organisation showed there was clear evidence people should increase their intake of fibre - which is found in high-carb foods - to reduce the risk of heart disease, stroke, diabetes and other chronic diseases.

It has reignited confusion - and debate - on carbohydrates, which in the weight loss world are considered "bad".

:: Nine high-fibre foods recommended by the NHS:

According to the study's authors, it is the type, quality and quantity of carbohydrates in people's diets that is important.
"Our research indicates we should have at least 25g to 29g of fibre from foods daily, although most of us currently consume less than 20g of fibre daily," said Dr Andrew Reynolds, lead author of the study.
"Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases," said Professor Jim Mann, who co-led the research.

Image: The research recommends at least 25g to 29g of fibre a day from foods

1

Oats

2

Bread

3

Wholewheat pasta

4

Bulgar wheat

5

Brown rice

6

Potatoes

7

Lentils

8

Dried fruit

9

Nuts

The team from the University of Otago in New Zealand looked at 185 clinical trials and 58 studies carried out during the last four decades involving more than a million people.
Their analysis found up to a 30% reduction in deaths from all causes among those who consumed the most fibre.
A high-fibre diet also showed up to a 24% fall in rates of colorectal cancer, type 2 diabetes, coronary heart disease and stroke.
For every 1,000 participants in the 243 studies and trials, the impact of consuming higher fibre intakes translates into 13 fewer deaths and six fewer cases of coronary heart disease when compared to those consuming lower fibre diets.
UK nutrition guidelines since 2015 recommend a daily fibre intake of 30g, but only 9% of adults manage to reach this target.
Professor Mann said the health benefits of dietary fibre - contained in foods such as whole grains, pulses, vegetables and fruit - come from its chemistry, physical properties, physiology and its effects on metabolism."Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control," he said.
 https://news.sky.com/story/the-superfood-scientists-say-can-make-you-live-longer-11604229

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The key molecule that makes exercise effective!

Exercise can help you lose body fat, and especially around the abdomen—but only if one of your molecules is working efficiently.

Interleukin-6, a signalling molecule, plays a key role in losing fat after exercise, researchers have discovered, overturning the prevailing belief that it's all down to the fight-or-flight hormone, epinephrine.

Researchers from the University of Copenhagen noticed that obese people who were taking the rheumatoid arthritis drug tocilizumab weren't losing abdominal fat. The drug increases cholesterol levels—and also blocks interleukin-6 activity.

They tested the theory on a group of 53 obese participants who took part in a 12-week exercise programme, which included regular sessions on a static exercise bike. Half were given a saline placebo drip, and the rest were instead drip-fed the drug.

Those on the saline drip lost around 8 per cent of visceral fat—which accumulates around the heart and liver—but there was no fat loss among those given tocilizumab. They also had higher levels of cholesterol as a result of taking the drug.

People who are obese or suffer from type 2 diabetes or heart disease tend to either have low levels of interleukin-6, the researchers say, or whose interleukin isn't signalling healthily.

---

References

(Source: Cell Metabolism, 2018; doi: 10.1016/j.cmet.2018.12.007)

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Sparkling water: Healthy alternative or millennial fad?

As the popularity of sparkling waters grows, many wonder if it represents a fresh turning point or a crisp new snake oil.

Kevin Dickinson

08 January, 2019

• Sparkling waters are en vogue as a healthy, refreshing alternative to soft drinks and alcohol.
• Some claim sparkling water has injurious effects, such as reducing bone mineral density, but research shows such claims are overstated or outright myths.
• Not all sparkling waters are created equal, though. While some are just as hydrating as plain water, others can be unhealthy if not consumed in moderation.

Sparkling waters are the latest in health chic, providing all the fizzy refreshment of a soft drink with none of those wicked calories. Today, Americans drink as much as 170 million gallons of sparkling water each year, and its popularity has surged to the point that The Guardian dubbed it "little short of a religion among millennials."

As with any health food trend, questions of its validly abound. Articles and social media posts have suggested that consuming carbonated beverages could lead to a myriad of ailments such as zapping bones of needed minerals, destroying tooth enamel, inflaming irritable bowel syndrome, promoting weight gain, and (of course) causing cancer.

But we needn't rely on hearsay. There's a fair amount of research to help us figure out whether these drinks are good or bad for our health. Turns out, the answer greatly depends on your bubbly beverage of choice.

Classifying sparkling waters

Photo: Flickr

Calling it "sparkling water" doesn't tell you much about what's inside.

Before we can determine if sparkling waters are salubrious or not, we need to determine what exactly qualifies as a sparkling water.

Carbonated water describes water with carbon dioxide dissolved into it. Carbon dioxide can be introduced through natural processes, or by artificially injecting the gas into water while it is under pressure. The addition of CO₂ gives these beverages their satisfying hiss-pop when opened and characteristic effervescence.

Here are some popular classifications of fizzy waters:

Seltzer water. In its simplest form, seltzer water is water with carbonation. That's it. Seltzers may include natural flavors, but they do not contain additives like sugar or sodium.

Club soda. Club soda has more in common with seltzer than Coca-Cola. These drinks add ingredients such as sodium bicarbonate or potassium sulfate to carbonated water to elicit a minerally taste. They do not contain sugar. Good with scotch but won't do much for red wine stains. (That's an old wives' tale.)

Tonic water. Tonic water, on the other hand, has more in common with soda than seltzer. Its ingredients include sugar, citric acid, preservatives, and quinine for flavoring. Interestingly, quinine was the world's first anti-malarial drug and adds a property to tonic water that makes it glow under a blacklight. Cool party trick, but not for the health conscious.

Mineral water. The Food and Drug Administration defines mineral water as coming from an underground source with a minimum of 250 parts per million of total dissolved solids. These dissolved elements, such as calcium or magnesium, must come from the source and cannot be added later. Carbonation may be induced to make sparkling mineral water.

Like carbonated water, "sparkling water" is an umbrella term for waters that have undergone the carbonation process. While the two are interchangeable, you're much more likely to find bottles of sparkling water on store shelves. Carbonated water just lacks that ballyhoo lyricism and, as such, has mostly been relegated to naming an ingredient rather than a standalone beverage—it's the main ingredient in Pepsi.

Given its catchall nature, "sparkling water" covers an immense range of drinks. La Croix, for example, sells itself as a sparkling water but is a seltzer with natural flavors. Other beverages sporting the label, however, may contain additives like preservatives, sweeteners, food coloring, and even acids or juice concentrates for flavor.

Sparkle without the soda

Sparkling water's noxious effects have been overplayed. Claims that carbonated beverages lead to osteoporosis and other bone diseases stem from a misunderstanding of the research. A study in the American Journal of Clinical Nutrition found that it was cola, not other carbonated beverages, that was associated with lowered bone mineral density in older women, not men.

Celeste Robb-Nicholson, M.D. and editor in chief of Harvard Women's Health Watch, noted equivalent results in other studies. Cola's caffeine was considered a potential culprit for the lower bone mineral density, but the studies cited a need for further research.

What about irritable bowel syndrome? Carbonated waters have been known to cause gastrointestinal distress in people who are sensitive to carbonation, but they are not a known cause of the syndrome. In fact, one study found that carbonated water can improve indigestion and ease constipation.

Finally, let's consider weight gain. Here, your sparking water of choice matters.

Artificial sweeteners are incredibly poor for your health. Studies of diet soft drinks have linked them to an increased risk of dementia, transforming gut bacteria, and stimulating appetite. An American Heart Association study even found that people "who drank a diet soda every day had a 61 percent higher risk of vascular events than those who reported no soda drinking."

Consumers who drink sparkling waters with sodium or artificial sweeteners like those found in diet soda may find a similar increase in appetite and thus weight gain. Drinking sparkling waters without these additives will remove this potential risk.

In fact, an article reviewed by Very Well Senior Medical Advisor Dr. Richard N. Fogoros noted that plain carbonated water is just as hydrating as regular water, and mineral waters with calcium and bicarbonate have been shown to improve hydration during exercise.

Acidic considerations

Photo: Wikimedia Commons

At pH levels below the critical pH (generally 5.5) teeth begin to demineralize. While sparkling waters do fall below the critical pH, most are must closer than many other popular beverages, like soda or orange juice.

There is one criticism of sparkling water that holds true: It has the potential to damage your teeth.

Carbonic acid is a byproduct of the reaction between water and CO₂, meaning any carbonated water, even plain seltzer water, is acidic. Acidic liquids—that is, anything below a 7 on the pH scale—eat away at tooth enamel, opening one up to cavities and other dental nasties. Luckily for sparkle enthusiasts, carbonic acid is relatively weak.

The American Dental Association lists Birmingham, Alabama's, municipal water as having a neutral pH level of 7.2, while sparkling mineral water Perrier has a pH of 5.25. For further comparison, a Starbucks medium roast has a pH of 5.11 and Simply orange juice 3.78. Beverages that incorporate the much more acidic citric acid are even worse. Coca-Cola Classic and Pepsi, for example, have pH levels of 2.37 and 2.39 respectively.

One study comparing the erosive potential of sparkling mineral water to soft drinks found the former nonthreatening by comparison.

"Dissolution levels with all of the mineral waters were very low and for several still waters were undetectable," the researchers wrote. "Sparkling mineral waters showed slightly greater dissolution than still waters, but levels remained low and were of the order of one hundred times less than the comparator soft drinks."

Speaking on the subject, dentist Andrew Swiatowicz noted that the danger seltzer poses for your teeth depends a lot on your oral health history, how much acid and sugar is in your diet, and the amount of fluoride you receive from toothpaste, tap water, and mouth wash.

"For an average, healthy person, carbonated, sugar-free beverages are not going to be a main cavity-causing factor," he told The Atlantic. "If you are at all concerned, you can always dilute the carbonated water with regular water, or even just swish with regular water after."

Effervescent allure

Photo: Pexel

Sparkling water can be surprisingly good for you, assuming you pick the right one. The fresh raspberries and a mint sprig shouldn't be skipped either.

If you want to bypass these dietary concerns, you could drink only flat, pH-balanced water. After all, you and every organism on Earth evolved to require this life-sustaining substance in some fashion. But this approach, while certainly healthy, feels bland and boring. There's just something people find appealing about a crisp, bubbly drink.

Sure, there are risks, but these risks are no more severe than any other non-water drink and can be mitigated by making careful choices:

1. Read the label.
2. Drink only seltzers or mineral waters with no additives. The additives of soda water, for example, may not add calories, but they do add sodium. If you're like the average American, you consume roughly 1,000 more milligrams of sodium than recommended a day. Why add to it?
3. If you find plain carbonated water to be meh, add your own flavorings. Squeeze in a wedge of lemon, mix in some blended berries, or muddle some fresh herbs. This will ensure you get natural sugars in addition to needed nutrients.
4. Drink in moderation. If you're worried about tooth decay, enjoy your sparkling water with a meal or bypass your teeth with a reusable straw.

Not all sparkling waters are created equal, and the zeal for some of its more illustrious name brands can certainly annoy. But as an alternative to a soft drink or evening beer, sparkling water is a health trend that should stay. 

https://bigthink.com/surprising-science/sparkling-water-healthy-alternative 

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