Healthy Foods For Best Brain Health: Whole Grains, Green Leafy Vegetables And Fruits

The formula that improves brain health is the same as that for the body. There is nothing more basic and simple than feeding on whole grains, green leafy vegetables and fruits.

Whole Grain Foods

Truly, not very many foods do compare with a hearty whole grain bread by Liesbeth Smit. Besides the unsaturated fats, this bread is loaded with good carbohydrates, protein and fiber from 4 different types of whole grain flour: buckwheat, barley, rye and wheat; 3 types of seeds: flax seeds, sunflower, pumpkin and 2 other ingredients like rolled oats and wheat bran.

Since there are no hard and fast rules in making this bread, why not replace familiar grains with some ancient heritage ones for novelty and variety in your diet at the same time?

For example, the most nutritious fonio grain is rich in important amino acids not found in wheat, and can help synthesize protein. Moreover, its low sugar content makes it an ideal food for people with diabetes.

On the other hand, sorghum is very much like wheat; and can be baked into breads. It contains mostly carbohydrates and some protein but has more vitamin B than maize.

Then there is teff with many nutritional feathers in its cap: high mineral content, complete food in essential amino acids, and a great source of carbohydrates and fiber.

Green Leafy Vegetables

In general, all vegetables and fruits have flavonoids and carotenoids which are highly efficient antioxidants. Dark green leafy vegetables, for example, are good sources of vitamin E, and folate that helps break down an amino acid responsible for brain shrinkage. Leafy greens also contain essential amino acids and are a great source of vitamin K, which enhances cognitive function and improves brainpower.

Notably,villagers living in remote Asian regions live off wild leafy vegetables and are none the worse for it. For instance, Shiri villagers of Cheju Island, South Korea gather 24 species of wild leafy vegetables daily for food; while those in Medak district of Andhra Pradesh, India, are kept alive by 79 species of uncultivated leafy greens.

It is clear the Asian urban menu is inextricable from leafy greens. For example, leafy green savories include Thull’s morogo leaf pie and Chuang Shu Chih’s spinach pancake, the Aubuchon family’s baked mushroom grits with Chinese spinach and Malcolm Riley’s young pumpkin leaves in ground peanut.

Further, leafy greens paired with noodles have remained the same all these years: wonton noodle soup with flowering Chinese cabbage and flat flour ban mian noodle with shredded potato leaves. Besides, Madame Lee-Chen’s penchant for using blanched greens like Tientsin cabbage leaves, mustard leaves, and stalks of flowering white cabbage leaves as garnish shows a connection between food choices and health.

However, the only recipe for leafy greens from Helen Clucas’ visit to rural China is white cabbage seasoned with ginger. This may be due to the fact that leafy greens are rarely served to guests.

Fruits: Avocado and Safou

As it is, the natural sugars of fruits can stimulate your brain. For instance, avocados improve blood and oxygen flow to your brain, suggests a website of the Villanova University. In addition, healthy unsaturated fats in avocados help keep your brain cell membranes flexible, according to Kansas State University. Lastly, as a rich source of the antioxidant vitamin E, this fruit can lower risk of developing Alzheimer’s, as research by Morris, suggests.

Safou

Nevertheless, the avocado has found a new competitor in safou or butterfruit, a tropical African forest fruit, which is a combination of avocado proteins, and the vitamins and minerals of an olive. It protects your brain with abundant powerful antioxidants like Vitamins A and C from damage by free radicals. More importantly, its store of magnesium boosts the functions of the nerves and enhances brain health.

Thus, there is no mystery surrounding the best brain foods; in fact, the lack of it, makes you think the grass is greener on the other side of the fence.



Source by Kez Sze

Choosing the Right Materials for Your Backyard Shed Is Critical {awesome|amazing|Great|Special}

When choosing your backyard shed you are faced with a number of choices before finally making a decision. These start with the size and style of the shed and also include color and material. Of all of these choices, what you finally decide to build your shed out of may be the most critical of all. This one choice affects how durable your shed will be and how long it might last in your yard.

While all the various materials available for sheds have certain advantages, wood is still the number one choice by most homeowners for many reasons. Even though metal and resin sheds are still sold for certain applications, a wooden shed is the clear choice for most installations that require a larger shed that you want to be able to use for decades.

Resin sheds are a relatively new style of shed for homes. These sheds were initially used for smaller applications and have grown over the years to rival some of the medium sized alternatives. While these resin sheds provide a durable material that can withstand the elements, they lack the charm and style choices that other materials like wood provide.

Resin is a tough material but has a much lighter weight, these sheds tend to be smaller than other styles as well. This means that if you need a larger shed in your backyard to store a few bikes or even a lawn tractor, resin may not be the best choice. This weight also makes these sheds very susceptible to high winds and if they are not anchored adequately they will move off their foundations over time.

Metal sheds are another option for your backyard and even though they have been available for decades as an alternative to wood, they have their limitations.

This type of shed is typically sold in kit form and assembled by the homeowner on their property. Their construction is usually based on corrugated steel sheets that are used for both the walls and the roof. While this provides a durable construction, the walls and roof are very thin and may warp out of shape over time.

These metal sheds also suffer from rusting and other weather related damage and will need to be replaced more often than other shed types. They are also smaller in design than many wooden sheds but do a decent job of storing your items if you’re not too concerned with aesthetics.

Wooden sheds provide the best choice for most homes and offer both durability and good looks. Because they can be built in all shapes and sizes you’re sure to find one that meets you needs. You also have a wider selection of colors and materials than with the other shed types, which makes it easier to match you décor.

There are far more plans available for wood storage buildings than other styles and therefore you have a much broader selection to choose from. You can even customize most of these plans to add another window or door if needed. Most homes that install a wooden storage building can expect to use it for decades and keep all of their bikes and garden items safe.



Source by Brad Appleton

Maple Syrup Surprises

Can you believe that something as simple as maple syrup (unprocessed of course) may help prevent inflammatory diseases such as cancer, arthritis or Alzheimer’s? This is what the University of Rhode Island is saying after a recent study. Its actually loaded with polyphenols which are a plant based compound that works like an antioxidant.

If you add blueberries and maple syrup to your oatmeal, you get quite a healthful breakfast, bringing you the antioxidants from the syrup and blueberries as well as fiber and protein from the oats.

Maple syrup is also a natural anti-aging skin care aid because of it being an antioxidant. It repairs environmental and free radical damage. You can actually make a natural at-home facial scrub to fight fine lines like this: 1 tablespoon maple syrup; 3 tablespoons of finely ground oats; 1 tablespoon milk. Mix it all together well and massage gently into the skin. Leave on your face for 20 minutes and rinse off, followed by a good moisturizer, like natural almond or JoJoba oil.

Using maple syrup as a sugar substitute in baking your desserts is also a good option. Rather than white sugar, which can cause bloating, gas and indigestion, you can use the syrup. It works really well when baking butter cookies, pound cakes or coffee cakes. You would just replace the sugar with the same amount of liquid the recipe calls for by about a half-cup.

The other great properties in maple syrup that are good for your health are manganese and zinc which are immune system boosters, great for fighting off a cold when symptoms first appear – take your maple syrup and zinc!

Leave a comment and let me know if you would try to replace your table sugar for it in some of your baking recipes. In addition to using it on whole grain pancakes, waffles or oatmeal, you can add maple syrup to plain yogurt to give it sweetness and to your favorite homemade protein shakes.

Of course when using as your sugar substitute or added to other foods, be sure to count the sugar content in your daily calorie allotment. Just because its healthy, its still a food product that will raise glucose levels if not used in light moderation.

I also suggest using a syrup product that is not commercially produced with any added sugars, preservatives or coloring. You may pay a little more for the pure natural product, but it will be worth the best taste and ability to mix well with your other foods.



Source by Linda Wolschlager

Waterbeds – Benefits and Disadvantages {awesome|amazing|Great|Special}

When you hear someone talk about a waterbed it makes you think back to when you were a kid and everyone had one. Waterbeds were really popular back in the 1970’s and 1980’s and they are making a comeback today.

Many people are unsure of using a waterbed, as they are not sure if they are good for them or not. When waterbeds first came out, the mattresses didn’t have as many variations to them as they do today. Today you can get waterbeds at many different levels of support ranging from full motion to waveless.

If you are unsure if a waterbed is for you or not then look at the pros and cons listed below. They map out the benefits and disadvantages of owning a waterbed. Keep in mind that what works well for one person may not work well for another.

Pros

Hygienic

People that suffer with asthma can actually benefit from waterbeds, as they do not carry such things as dust mites, as a regular mattress does. Waterbeds are very hygienic and offer asthma sufferers a clean dust free bed to sleep in.

Backache relief

Waterbeds offer those that suffer with backaches a chance to sleep in perfect posture as the bed molds itself to your body frame. It helps to reduce backaches and tension in the back, giving you much relief on a daily basis.

Relief from Arthritis

Waterbeds are heated and when you sleep on the heated waterbed, the heat combined with your weight being evenly distributed, you will find that achy joints and arthritis pains will be much less in the morning.

Bedsore relief

Those that suffer from bedsores can get much relief from a waterbed as it helps to evenly distribute your weight, making less stress on the areas prone to bedsores.

Cure for Insomnia

Many people that have trouble sleeping find that they can get a good night’s sleep in a waterbed. This is due to the fact that their body can relax much better with the heated water and their weight is evenly distributed on the bed so they can get a better nights rest.

Cons

Weight

One of the biggest cons of a waterbed is the weight of the bed when it is filled with water. This is not a practical choice for those that live in an upstairs apartment of for those that have their bedrooms on the second floor.

Back Problems

While this is great for those that suffer with certain back ailments, it can also be hard for those with back problems to get in and out of the bed.

Pregnancy

Many doctors do not recommend that women who are pregnant, sleep in a waterbed. Some studies show that the rate of miscarriages is slightly higher in women who sleep in waterbeds then those who don’t. This is believed to be due to the heat that the waterbed gives off. There are many pros and cons to sleeping on a waterbed but what it all boils down is your personal choice. What works well for one person may not work well at all for another.



Source by David Patric

G-Bombs – Six Healthy Foods To Boost Your Immune System

Eat to live. Eat G-bombs. According to Doctor Joel Fuhrman, we must eat G-bombs to have super immunities. The Question is – what are G-bombs? G-stands for greens, B-stands for beans, O-stands for onions, M-stands for mushrooms, B-stands for berries and S-stands for seeds. More importantly, what are the benefits of eating G-bombs?

G-Greens

Greens are plants leaves eaten as a vegetable. Greens are also called leafy greens, salad greens, vegetables greens, leaf vegetables, green leafy vegetables. They are the number one food we can eat regularly to help improve our health.

Leaf vegetables are low in calorie and fat, high in protein, dietary fiber, iron and calcium. Leafy vegetables are very high in phytochemicals such as vitamin C, carotenoids, lutein, folate, potassium, magnesium and vitamin K. They also have vitamin E, many of the B vitamins and zeaxanthin, which protect our cells from damage and our eyes from age-related problem, among many other effects. Greens even contain small amounts of omega-3 fats.

Greens leafy vegetables are the most concentrated source of nutrition of any food. They have very little carbohydrates in them. Greens can help protect us from heart disease, diabetes and perhaps even cancer. However, users of vitamin K antagonist medications such as warfarin must take special care to avoid or eat carefully monitored and constant amount of greens because of their high content of vitamin K.

Leafy vegetables may be stir-fried, stewed, steamed or consumed raw as salad and in sandwiches. Leafy greens can be used to wrap other ingredients like a tortilla. They can also be used to make green smoothies. The top ten greens are kale, collard greens, turnip greens, swiss chard, spinach, mustard greens, broccoli, red and green leaf and romaine lettuce, cabbage and iceberg lettuce.

B-Beans

Bean is a common name for large plant seeds used for human food. Currently, there are about 40,000 bean varieties although only, a fraction is mass-produced for regular consumption.

Beans have significant amount of dietary fiber which can help to lower blood cholesterol. They are also high in protein, complex carbohydrates, folate and iron. Beans are comparable to meat when it comes to calories. They are digested slowly, keeping you satisfied longer. Additionally, they are low in sugar, which prevent insulin spike in the bloodstream.

More importantly, beans have phytochemical compounds found only in plants. They are high in antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body. Small red beans, red kidney beans and pinto beans made the top four in a US study measuring the antioxidants capacities of more than 100 common foods.

Just a word of caution- some kinds of raw beans especially red and kidney beans, contain a harmful toxin that must be removed by cooking. Also, beans digestion can produce flatulence because humans do not have the enzyme to digest a type of sugar molecules found in many edible beans. They are therefore digested in the large intestine. However, beano and gas-x prevention can be added to food or consumed separately to prevent this problem.

Beans can also be cooked with natural carminatives such as anise seeds, coriander seeds and cumin. They can also be soaked in alkaline (baking soda) water overnight before rinsing thoroughly or vinegar can be added after the beans are cooked.

Beans may be eaten fresh or dried but cooked. They can be boiled, stewed or steamed. Beans can be used to make salads, dips, hummus and soups. They can be fermented which improve the nutritional value of beans by removing toxins. Beans are considered as super foods.

O-Onions

The onion, also known as the bulb onion or common onion, is used as a vegetable. Onions vary from sweet to spicy, small to large and come in different colors, yellow, white, green, and red or purple.

Onions are low in calories, fat, and cholesterol free. They are great source of vitamin C, vitamin B6 and folic acid, chromium and dietary fiber and low in sodium. They have organosulfur compounds which are naturally occurring chemicals. These chemical compounds have antimicrobial properties and are effective against bacteria.

Quercetin, an antioxidant compound belonging to the category flavonoid is found in onions. Additionally, onions have anti-cholesterol, anticancer and antioxidant properties. Antioxidants are known to help to slow damage to cells or tissues in the body. Shallots have the highest level of antioxidants.

Onions are used to treat poor appetite, preventing atherosclerosis, coughs, colds, asthma and bronchitis. They are also good source of oligomers which help the growth of bifidobacteria and suppress the growth of bad bacteria in the colon.

Chopped onions are used as an ingredient in several warm dishes and also as the main ingredient in french onion soup or onion chutney. Because of their versatility, they can be baked, boiled, braised, fried, roasted, sautéed or eaten raw in salads. Onions can also be used as a thickening agent for curries. They can be pickled in vinegar and eaten as a snack. Onions can also be sliced, battered and deep fried and served as onion rings.

Furthermore, onions extract has been advocated as a means of promoting the healing of wounds after surgery and reducing scarring. Caution- cut onions produce a gas which irritates the eyes. This can be avoided by cutting onions under running water or submerged in a basin of water. Also, onions are deadly for dogs, cats, guinea pigs, monkey and other animals because they can not digest the sulfoxides present in cooked and raw onions.

M-Mushrooms

A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground on soil or on its food source.

Mushrooms are low-calorie food that can be eaten cooked or raw and as garnish to a meal. Dietary mushrooms are good source of B vitamins, such as riboflavin, niacin and pantothenic acid, and the essential minerals, selenium, copper and potassium. Fat, carbohydrates and calorie content are low, with absence of vitamin C and sodium.

Mushrooms are used extensively in cooking in many cuisines (notably Chinese, Korean, European, and Japanese). They are known as the “meat” of the vegetable world. Mushrooms can be baked, broiled, fried, grilled, pureed, sautéed and steamed. Some of the most popular mushrooms sold in supermarkets are white, crimini, portobello, shitake, maitake, hen-of-the-woods, oyster and enoki.

B-Berries

Berries are fruits that tend to be small, sweet, juicy and bright in color, with seeds. They are low in calories, high in fiber and contain vitamins and minerals our bodies need to function normally. Berries contain phytochemicals and flavonoids that help to prevent some forms of cancer. Cranberries and blueberries contain substance that may prevent bladder infections.

Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce our risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision.

Fresh berries are easy to eat and they don’t require much preparation. Most berries are naturally sweet so you don’t need to add sugar or toppings. Just rinse them under water and serve for a nutritious snack or dessert. Canned, without added sugar or syrup, and frozen berries can be used when fresh ones are not available. Dried berries can be used in recipes that call for raisins.

Additionally, berries are used in cereal, yogurts, fruit smoothies, sorbets, jams, and jellies, baked goods, such as muffins and pies, and other desserts or french toast, pancakes, waffles and salads. Other berries include lingonberries, loganberries, gooseberries, bilberries, barberries, elderberries and huckleberries.

S-Seeds

Edible seeds are seeds that are directly foodstuffs, and not yielding derived products. Seeds can be eaten in their raw state. Edible seeds should be part of a raw food diet because of the essential fatty acids they contain. Humans cannot produce this polyunsaturated fat; therefore, it must be obtained from our diets. There are two groups of EFA’s, omega 3’s and omega 6’s.

The essential fatty acids perform several important functions in the body. They help in the regulation and balancing of hormones, inflammation, and production of energy. Also, they help our bodies to recover from exercise. Edible seeds also balance and regulate immune function and cell growth.

Edible seeds also help to improve our brain function and development. They also help to elevate our mood and to help with blood circulation. Nuts are a particular kind of seeds. Edible seeds should be soaked before eating because most of them have enzyme inhibitors.

Edible seeds can be added to smoothies, yogurts, and cereal. Ground seeds can be added to salads, they can be eaten as snacks, and they can be used in raw recipes. They can also be used to make healthy salad dressing by blending them with citrus juices. They can also make trail mix.

These are some examples of seeds- chia seeds, flax seeds (linseed), hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds. Some examples of nuts are walnuts, peanuts, almonds, brazil nuts, hazelnut, cashews macadamia and pine nuts.



Source by Nichola D. James

Camping Cooking Tips

One thing is for certain when you are camping in the great outdoors is that at some point you are going to get hungry! Cooking while camping can be an enjoyable and delicious experience if you prepare your supplies and game plan ahead of time.

Bring along a camping stove in favor of having to make a campfire. Camping stoves are compact, convenient and more easy to control than building an open fire. Many campers favor aluminum pots and pans because they are lighter to carry than stainless steel and conduct heat well. Bring along a fry pan, a stew pot and lid and a coffee pot, along with a non-electric bottle and can opener.

Don’t forget cooking utensils and dishware, including an insulated mug with a lid that can be used for coffee, soup or any liquid beverage. Regular campers like to invest in a spork, a fork and spoon combo, to cut down on the amount of tableware to carry. Don’t forget to include a sharp knife for cutting vegetables and meats.

Bring bottled water to cook in or boil stream water for a full three minutes to kill any bacteria or microorganisms. Water can also be made potable for cooking or drinking by using iodine tablets or drops.

Always wash your hands prior to preparing campsite foods and don’t eat out the same pot as other campers. Divide your stew, soup or chili into individual bowls. Plastic bowls with resealable lids are great for anything from oatmeal and cereal to beef stew.

Camping doesn’t lend itself well to leftovers with no refrigeration available, so consume what you make at each meal and discard the rest to avoid food poisoning. Fill a pail with water to wash your dishes with a little soap and water, using leaves or sand before hand to wipe out any food residue.

Virtually any meal you enjoy at home can be recreated at your campsite. But instant mashed potatoes, canned corned beef, canned stew, canned vegetables, rice and canned chicken are all easy cooking ingredients which can be heated and served quickly. Carry milk, juice and water in antiseptic packaging or bottles with resealable caps and open only as needed. Eggs make an economical camping meal, versatile enough to fry, scramble or blend with flour to create breakfast pancakes.



Source by Cleve Starano