Health Tip of the Week!!!

To reduce refined sugar intake, watch for the words sucrose, dextrose, fructose, corn syrup sweeteners, maltose and lactose on food labels.

Most of us have heard the term “empty calories.” These are calories we consume that have little or no nutritional benefit. Think: soft drinks, candy, cookies and assorted treats. Empty calories can lead to obesity as well as nutritional deficiencies. The more empty calories you consume, the less appetite you have for healthier, nutrient dense foods.
To support good health, become aware of your daily intake of added sugar, cut back accordingly, and learn to recognize hidden sugars on labels. Any ingredient with a name that ends with the letters “ose” are kinds of sugars – dextrose, sucrose, maltose, lactose, glucose and fructose. Other concentrated sweeteners include corn syrup, sorghum syrup, cane juice, invert sugar, high fructose corn syrup, malt sugar, brown rice syrup, molasses, brown sugar, agave, honey, beet sugar and evaporated cane juice.

Of course, the sugar picture gets a bit murkier because there are naturally occurring sugars in fruits and dairy products. The good news is that when sugar occurs in nature, it is typically accompanied by fiber, fat and/or protein. This is a perfect design by nature as these elements slow the rate at which the sugar is absorbed in our bodies. This prevents havoc on our blood sugar levels. So, it’s perfect to feed that sweet tooth with a piece of fresh fruit.
On the downside, some people hear “avoid sugar” and they rush to diet sodas and other products with artificial sweeteners. As you may know, Whole Foods Market’s quality standards don’t allow any products with artificial sweeteners. Some of these start off as pure sugar but undergo a chemical process that converts it into a molecule that does not occur in nature.
Instead of heading down that road, here are some natural solutions for reducing your sugar consumption:

• Start gradually – you’ll be more likely to stick to it! If you sweeten your tea or coffee, use half the amount of sugar. Soon, it will taste sweet enough, and you can reduce even further. If you drink sodas (and even diet sodas), reduce your consumption by half. When you want a fizzy drink, mix sparkling water with 100% fruit juice. Try this for a week or two and when ready, cut your intake again by half.
• Buy plain yogurt, plain kefir, unsweetened breakfast cereals, unsweetened iced teas, unsweetened bottled water and unsweetened frozen fruits-you may need to read labels to ensure that they are unsweetened. If needed, sweeten them just a bit at home. This way you control the amount of sugar you consume.
• When you do sweeten at home, use unrefined sugars that have nutrients intact. Examples are pure maple syrup, honey, evaporated cane juice and agave nectar (a sweetener from the agave plant). Remember, even though natural and unrefined, these are still sugars, and should be consumed in moderation. Here’s more on natural sweeteners.
• Avoid fat-free versions of foods, like fat-free salad dressings and sauces. These often contain greater amounts of sugar to compensate for less fat.
• In recipes, experiment with reducing the amount of sugar called for by about one-fourth.
• Limit sweet desserts to special times such as weekends, parties and birthdays. When eating out, share your dessert with others.
• Choose whole or cut fruits, grapes and berries for a non-sugary dessert. Sprinkle with cinnamon for an added treat. Baked fruit provides its own natural sweetness too.
• Reduce your intake of processed foods in packages and cans. These often contain added sugars.
• Eat a well-balanced diet containing proteins, healthy fats, and unrefined carbohydrates from starchy vegetables, whole grains, legumes and whole fruits. Balance on your dinner plate helps create balance in your body!
• Before you indulge an acute sugar craving, grab a handful of nuts. The healthy fat and protein in nuts can satisfy a sweet tooth and help balance your blood sugar.
• Instead of eating a whole candy bar, choose just a small piece of good quality dark chocolate. Melt this slowly in your mouth for the most satisfying effect. (This is my favorite way to enjoy chocolate!)

Do you have some tricks for dealing with a sugar craving or cutting back on sugar? Share!

Did You Eat Something Green Today ??

We are what we eat, I'm sure almost everybody has heard this. But do you really understand that our bodies are definitely required clean and healthy food to maintain their finest performance?

I would say clean and healthy food since not all clean food is healthy and vice versa. Not only pesticides and other chemicals have stained our crops, but the over usage of fertilizers and growth inducing hormones results in cancer-proned human bodies to those who consumed this kind of food for a long term period.
On the other hand, animal products are not spared from the reality of the spread of the animal specific diseases. Mad cow disease will bring neurological damage to humans, whereas bird flu disease which recently became an outbreak in some Asian countries will create severe flu symptoms to the infected humans. What about the fish? It is commonly known that some fish from specific seas have been tainted by heavy metals. One of the infamous cases is the Minamata disease caused by eating fish tainted with mercury.

With all these horrible facts, we must start to find ways on how to improve the quality of food we eat. While drastic change in the eating lifestyle is not advised, you may want to start consuming organic fruits and vegetables on a more regular basis than before. The term "organic" means that there is no usage of chemicals (pesticides and fertilizers are chemicals) and growth inducing hormones in the crops and animals.

Unfortunately not everybody has the privilege to eat those healthy foods as regular as they want. This is where the consumption of health food supplements is required to make up for the substances required by our bodies.

One of the recommended health supplements is the one made from organic green food. Why choose green food? Green food, specifically made from green barley, contains the most nutrients compared with others. It is a healthy supplier of amino acids, proteins, vitamins (especially beta carotenes) and minerals.
Take it regularly; you may need to start with smaller amount before taking the normal advised dose. This is to "condition" your body, especially your digestive system, since the green food will help to cleanse the toxic inside.
So start a healthy habit today to improve the quality of your health.
To the healthier you...

Are you ready for your new Season foods

I thought to kick off the September food season I would put together a list of all the best in-season foods for you to keep in mind when make your next shopping list. I will update monthly with what’s now in season as an easy reminder of how to adjust your shopping from month to month. 

For your October shopping list:
Plums, blackberries, apples, figs, sweetcorn, artichoke, aubergines, beetroot, blueberries, broad beans, broccoli, butternut squash, carrots, celery, chestnuts,  courgettes, cranberries, elderberries, garlic, kale, leeks, lemon sole, mangetout, melons, nectarines, onions, parsnips, peaches, pears, peas, peppers, potatoes, radishes, raspberries, rocket, runner beans, salmon, sardines, sea bass, sorrel, tomatoes, walnuts.

Hair Growth With the Right Foods

If you suffer from hair loss, you may wonder about foods that promote hair growth. While hair loss has many treatments, food for hair growth is one of the healthiest options for improving the look of your hair.
In this article, we will discuss the basics of hair loss and show you how foods that promote hair growth are vital to growing healthy hair.

Hair loss affects up to 40% of women and half of men at some point in their lifetimes. Some causes of hair loss include:

• Heredity
• Stress
• Inadequate nutrition. This factor can be eliminated by incorporating plenty of foods that promote hair growth into your daily diet.
• High levels of DHT, a hair-loss contributing hormone. Green tea may help correct these problematic hormone imbalances; a low-fat diet may also be beneficial.

What are the top foods that promote hair growth?
When choosing food for hair growth, remember that hair is made of protein; therefore protein-rich foods should make up a high percentage of your diet. The second most important hair nutrient is iron. Each key nutrient below lists the foods that promote hair growth:

• Protein: liver, brewer's yeast, fish, eggs, beans, cottage cheese, yogurt, tofu.
• Iron: liver, whole grain cereals, dark green leafy vegetables, eggs, dates, raisins.
• B Vitamins: eggs, meat, poultry.
• Essential Fatty Acids: walnuts, canola oil, fish, soy.
• Vitamin E: avocados, nuts, seeds, olive oil.
• Sulfur: meats, fish, nuts, legumes, vegetables (especially onions).

As you plan ways to incorporate food for hair growth, also be aware that there are some culprits in our diets that are actually detrimental to our hair!

• Caffeine
• Sugar
• Fat
• Carbonated drinks

Men and Women: Top foods that promote hair growth
Hair loss in men and women may be due to different factors. Women's hair loss may be due to a gastrointestinal (GI) tract problem. To help correct a sluggish GI tract, women may want to increase their intake of low-fat yogurt with active acidophilus cultures. These helpful bacteria will help to speed the GI tract and, in turn, improve the overall health of hair.

Men may benefit from a low-fat diet. Hair loss is tied to elevated testosterone levels, and meat and fat in the diet act to raise these levels even more. By reducing fat and meat intake, men may be able to lower their hormone levels and thus slow the hair loss cycle caused by hormones.

Nutritional Health : How to Eat a Raw Food Diet

Almond Milk...The Perfect Alternative to Cows Milk

Almond milk is a nutritious and non-dairy alternative to regular soya milk, oat milk or rice milk. Almond milk trumps over any other non-dairy alternative with its 6 health benefits that will put you in good stead to better health.

For example, for those who want to lose weight by reducing their dairy intake, plain almond milk with no added sugar has 60calories per 8oz serving. It has no cholesterol which bodes well for your heart and maintains a normal blood pressure level. Diabetics are also served well because plain almond milk has only 8g of carbohydrate content and thus has a low glycemic nature. This means that the body can digest it easily. It also contains 30% of calcium to strengthen our bones preventing diseases like osteoporosis, and 25% of Vitamin D that supports a healthy immune system and cell function.

Another benefit is the high levels of vitamin E that is good for the skin through its antioxidant properties. Its moderate levels of vitamin A support good eye health by helping you to adjust to differences in light. Last but not least, almond milk may have a low content of protein, but it contains many B vitamins like riboflavin, and iron that help muscles absorb and use protein for energy, growth and repair.

The only downside to almond milk is if you happen to have an intolerance or allergy to any of the components or vitamins in almond milk. As a guide please clarify with your doctor if you are unsure or you feel any ingredient may not be appropriate during pregnancy. In addition, due to the cost of almonds, especially if they are organically grown, the average price of almond milk is much higher than other non-dairy alternative, but it is within a reasonable price.

Apart from such great health benefits, its distinct sweet and nutty taste is a welcome change to other non-dairy alternatives. It is great for coffee and tea because it does not curdle like soya milk. Many people would also like an alternative to rice milk that can be tasteless or watery, and enjoying a cafe latte will no more be ruined by the sight of curdled milk often seen when you use soya milk. It is also great with cereal and you do not have to add sugar as almond milk is sufficiently sweet and tasty on its own. Desserts also get the extra kick with almond milk with a variety of dairy-free alternative recipes to dish up as the highlight and crowning end to a dinner party. Just think: chocolate mousse, panacotta or homemade ice cream to your liking, inspired by your creativity. Not a dinner party stopper but my favourite is home-made almond milk rice pudding with cinnamon and sunflower margarine or delightful butter if you can tolerate dairy.

The best test to judge if almond milk deserves its rightful place as the champion of non-dairy alternatives is to have a chilled glass of almond milk and taste the difference! I recommend almond milk if you are dairy intolerant or allergic since it tastes great, it is easy to digest and it is super healthy. Well worth it!

Funky Smelling Fruit

The King of all Fruits with the Best Nutritional Value - But ....!?

While its smell has been likened to garbage, durian is prized for a distinctive taste that some compare to a mix of onions, sherry, almonds and cream cheese

Although durian fans are quick to praise the fruit's unique aroma and flavor, critics condemn this delicacy as repugnant. Thus, it is banned from many hotels, public transportation and airlines in Southeast Asia. During an April 2010 trip to Thailand, this reporter spotted durian sold whole and sliced at a number of outdoor Markets. Its smell was unmistakable; there's never a question when one is in durian territory.

Nutrition and Health Benefits of Eating Durian

• Durian is a strong blood cleanser and a powerful aphrodisiac.
• The roots and leaves of durian are used for preparing traditional medicines for curing fevers and jaundice.
• The decoction prepared from leaves and fruits, is helpful for treating swellings and skin diseases.
• The rind of durian is burned and the ash is consumed by women after childbirth.
• Due to the high levels of amino acid tryptophan, durian is known to alleviate anxiety, depression and insomnia.
• By raising levels of serotonin in the brain, it helps in creating feeling of happiness.
• It is highly useful in lowering cholesterol.
• It is a good muscle builder, due to its high content of soft protein.
• Durian is a good source of vitamin C that helps in developing resistance against infectious agents and scavenges harmful free radicals.
• It contains simple sugars like fructose and sucrose and some simple fats that replenish energy and revitalize the body instantly. Hence, durian is highly effective as a supplement food for underweight children.
• Apart from iron, lack of folate can also lead to a type of anemia called pernicious anemia. Durian, being a good source of folate, helps in producing normal red blood cells (RBC).
• Durian aids in regulating blood sugar level, due to its rich manganese content.
• By promoting a normal appetite, durian helps in producing hydrochloric acid in the stomach, thereby assisting in proper digestion of food.
• Packed with nutrients, durian helps in increasing energy, endurance, mental clarity and cellular health.
• It enhances libido, thereby revitalizing the desire for sexual intimacy.

Im Partial to the Raw food Diet for Optimum Health...

Eating Raw Foods

Eating raw foods has many health benefits. Imagine waking up every morning feeling refreshed and ready to face the day. When you switch to a raw foods diet not only will you feel amazing when you wake, you will immediately improve your overall health.
Heal Yourself
The cost of traditional medicine is outrageous. Many times it does not work and health professionals are only guessing at what your real health issues are or they treat the symptoms without attempting to discover the underlying problems.
Science has proven that a diet of raw foods has numerous health benefits. The result of eating raw does more than treat disease and illness. It can heal the underlying problems of whatever is making you sick.
A whole list of health problems can be cured.

• Diabetes
• Fibromyalgia
• Migraines
• Back pain
• Neck pain
• Joint pain
• Asthma
• High blood pressure
• Anxiety
• Mood swings
• Depression
• Cancer

This is only a partial list of the health problems that can be improved with raw foods.
Eat More, Weigh Less
One immediate benefit of a raw food diet is natural weight loss. You will see the pounds shed away when you stop eating cooked and processed foods and begin a diet of raw foods.
The greatest thing about raw foods is you can eat as much as you want without worrying about gaining weight. Foods in their raw state do not have added sugars, oils, and preservatives that cause weight gain.
Regain that Sparkle
Raw food will give you clear, beautiful skin and return a youthful sparkle to your eyes. This diet improves skin tone, clears acne, gives shine to your hair, and gives you a youthful appearance.
Many raw foodists believe eating raw foods turns back the hands of time. Not only do they regain their youthful appearance, their lifespan is increased. Some studies show that the average human lifespan of 65 years is increased to 100 years with the raw food diet.
Some raw food dieters have seen their hair return to its natural color. Gone is the gray that develops as you age. In its place is the hair color of your youth – naturally and without dyes.
Another youth giving effect of eating raw is smooth skin. Wrinkles seem to disappear and deep creases are less visible. Age spots become less noticeable. Even dark circles, bags, and puffiness under your eyes will disappear. All of these benefits only add to a new, youthful appearance.
No Fears
If you have a fear of the dentist you will truly love eating raw foods. Raw foods tighten your gums and heal gingivitis. The nutrients in raw foods stop your gums from bleeding and also freshens your breath.
Why It Works
The science behind raw foods focuses on digestion. When food is digested it must be broken down or absorbed into your system. Digestive enzymes work to complete the process.
When you are born your body has a supply of digestive enzymes that are depleted over time. Once they are gone your body does not reproduce more. The lack of these enzymes can lead to serious illness and disease as food is stored in your body and becomes toxic.
Eating raw foods replaces the digestive enzymes in your body. This is reason so many health benefits are attributed to the raw food diet. Once you have replaced the digestive enzymes in your body food is again broken down and absorbed in a healthy manner. Eat to your health by eating raw foods!

Honour the Mango (My Personal Favorite!)

Mango is one of the most luscious tropical fruit with many nutrience as well. It is rich in vitamins, minerals, and antioxidants which are needed by the body to fight against diseases. Mangoes are abundant during the summer season. While many of us are eating mango because of its taste, there are still those who are not yet familiar with mango the dietry facts. What are the health benefits of mangoes? What diseases or conditions can this tropical fruit prevent or cure? 

Mangoes are good to eat either ripe or unripe. The ripe mango is excellent for toning up heart muscles, stimulating appetite, and improving the skin's texture and appearance. It is also antiscorbutic, diuretic, laxatic, and invigorating. This tropical fruit is also helpful for people who have liver disorders. It's also high in calories and carbohydrates which are needed for those who are trying to gain weight. Ripe mango is a good source of beta-carotene and is good in the prevention of various Vitamin A deficient disorders. Mangoes are also found to have powerful antioxidant and anticancer properties as well as helpful in treating acidity, poor digestion, and anemia. Drinking mango juice is also believed in improving the memory, concentration, and great in preventing mental weakness. Mangoes also contain Vitamin E which helps in the better functioning of hormonal system-improving the sex life. The amount of Vitamin C and calcium found in mangoes prevents internal hemorrhage also.

Unripe mango is a good source of pectin which is a soluble dietary fiber. This helps prevent a surge in glucose levels by promoting satiety.

With the many health benefits that mangoes can provide for the body, no wonder it is called "The King of Fruit." Mangoes are not only nutritious; they are also succulent and delicious.

Quinoa..the super food yet!!!

If you haven’t heard of quinoa, it’s time you did. In the last couple of years, quinoa has grown in popularity, not just for it’s powerhouse profile but also because it’s a top palate pleaser.

What is quinoa?

Quinoa (pronounced KEEH-wah) is a tiny, ancient seed, hailing from Peru. It was cultivated by the Incan tribes in the Andes Mountains of South America.



What does it taste like?

It has a mild, nutty flavour, and a texture crossed between cous cous and brown rice.



What’s it used for?

It’s most often used like a grain, replacing rice, millet, pastas, and barley in favourite dishes.



Why is it so darn good for you?

Quinoa’s protein content is superior to any other grain, notably because it contains all of the essential amino acids. Our body cannot create them – they must get them from food – so it’s important to consume them all whenever possible. If an animal-free diet is your route, few meatless proteins contain all amino acids, so quinoa is a great way to provide yourself with a well-rounded protein.



Quinoa is also high in lysine, which is an amino acid important for tissue and growth repair.



(Oh, and it’s a good source of magnesium, phosphorus, copper, and iron, too).



So basically….?

Quinoa has twice the protein of most other cereal grains, has fewer carbohydrates, and packs in some healthy fats in the form of Omega 3’s.



How do I cook it?

It’s important to give it a rinse first, because they are naturally coated with a bitter substance to prevent birds and other creatures to nosh it first. Some brands don’t seem to need a rinse (notably Bob’s Red Mill). You can throw caution in the wind and cook it up once without doing it, and see how it pan’s out.



Quinoa to water is a 1:2 ratio. Bring water to a boil, add quinoa, reduce, cover and simmer for 13 minutes. Remove from heat and either enjoy right away, or let sit, covered for about 10 more minutes, depending on your taste.



But to make it easier, follow the directions on the package you buy.



To tell if it’s done…

The seeds produce a white, thread-like portion that curls around them.



Incorporating Quinoa into Your Everyday Diet

•Because it cooks up quicker than rice (the real stuff… Put away the minute rice), it’s a perfect substitution for anything you’d usually use rice for – stir-fries, risotto, pilaf . And don’t forget main dishes, like stuffed peppers and cabbage rolls.

•Opt for quinoa instead of oats as a sweet breakfast cereal, with fresh fruit, and a little maple syrup. Boil it in milk (dairy or non-dairy) with a cinnamon stick. You can also buy quinoa flakes.

•Add to your favourite soup in lieu of other grains to make it a protein packed main meal

•Substitute up to a 1/3 of your next baked good’s flour total with quinoa flour instead

•Give quinoa flakes a try for a spin on your favourite oatmeal raisin cookie

•Try it in our recent recipe for Warm Kale and Quinoa Salad, as a quick fix side dish

Your Healthier Options ....

If you're feeling generally under the weather, physical and emotional toxins maybe to blame. Amanda Hamilton and Sandy Newbigging, authors of Life Detox, share their tips to get you started

1. Avoid eating wheat

This means cutting out biscuits, bread, cakes and pasta and checking the labels on the food you buy, because wheat is found in many processed foods. Even if you are not intolerant to wheat, it remains one of the most difficult foods to digest. Instead, eat oatcakes, rice cakes, rye bread, wheat-free bread, rice, quinoa, buckwheat and spelt.


2. Avoid dairy

That means milk, cheese, ice cream and cream. Don't worry about your calcium intake; you get more calcium from green vegetables! Small amounts of butter and eggs are fine. Instead of cow's milk drink soya milk, rice milk, quinoa milk, oat milk or almond milk and eat soya yoghurts. Goat's products, such as feta cheese, can still be eaten in moderation.



One of the ways in which animals remove toxins is through their milk, which is why dairy products contain toxins. The average cow is given chemicals designed to make it gain weight faster. The toxic cocktail includes steroids and antibiotics as well as pesticide residues.



3. Choose organic

Organic produce is free from pesticides and harmful addictives. It is also cultivated according to the principles that ensure it contains more vitamins and minerals than non-organically farmed food.



4. Avoid additives

Do not consume food or drink that contains artificial sweeteners, colouring, flavouring and preservatives. This is 'fake' food that the body does not recognise and it therefore becomes toxic.



5. Read the label

If packaged food includes hydrogenated fats, do not eat it. Trans-fats, the dangerous by-product of the chemical process to create hydrogenated fats, are found in most processed foods yet have been deemed so dangerous that some countries (and, at the time of writing, the city of New York) are banning their use. They are deemed to be carcinogenic (cancer forming) and can promote heart disease.



6. Cut down on meat

If you choose to eat meat then buy the absolute best you can afford by opting for organic. Bacon tends to contain a lot of salt, so be careful to eat it only very occasionally. As an alternative, try beans, peas and lentils and tofu. They are cheap and easy to cook. Be inspired by some of the Life Detox recipes.

Heal your Illness with Fresh Vegetable Juice - Yes its True !!

When you don't feel well, stop eating and go to juices. 




Juices are like a blood transfusion.

A glass of fruit and vegetable juice takes very little digestion, if any. It goes right into your body. We look at juices in the same way a doctor would look at an I.V It's something that can go right into your bloodstream.

Enzymes Vitamins Minerals Juicers - The most powerful healing diet !



Vegetable juices



Drink every day 1 - 20 cups of freshly pressed vegetable juices !



Choose vegetable that you can tolerate



Each cup of juice may contain one, two ore few of the following:



- carrots



You can test the following combinations or create your own:



Carrots, parsley and celery

Carrots, cucumber and celery

Carrots, spinach and kale

Carrots, wheat grass and kale

Carrots and small amounts of garlic, onion and ginger

Tomato, cucumber parsley, celery and broccoli

Tomato, green pepper, celery, cucumber, parsley and a bit of sea salt





- beets

- daikon

- radishes

- FRESH celery (root and greens),

- ginger, garlic, cayenne

- wheat grass, barley grass, dinkel grass

- parsley (root and greens)

- dark green vegetables

- kale

- cucumber

- pepper

- dandalion

Educating instead of Medicating

Be Aware of your Food Requirements in your Diet

We believe that Vegetarians are people who don't eat meat. A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. A vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber. But did you know that there are different forms of vegetarianism.

Legumes

•Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.

•Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.

•Lacto-ovo vegetarians eat eggs, milk and milk products such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.

•Flexitarians (semi-vegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat.

The earliest records of vegetarianism, as a concept and practice, are found in people from ancient India and the ancient Greek civilization in Southern Italy and in Greece in the 6th century BC. In both instances the diet was closely connected with the idea of nonviolence towards animals (called ahimsa in India) and was promoted by religious groups and philosophers.



Majority of the people in India are vegetarians. Religious or other beliefs, Parental preferences, health issues, compassion towards animals are among the most common reasons for choosing to be a vegetarian. However, most of them do not fall in the category of Vegan simply because the Veganism philosophy endeavors not to use or consume animal products of any kind. This means that not only meat, fish and poultry but also animal based products like milk, curd, cheese, paneer, honey should be avoided. Even jellies, ice creams should be avoided as they contain gelatin which is derived from parts of an animal's body.



A vegan's diet consists of only plant based products like fruits, vegetables, legumes, pulses, grains (like rice, corn, wheat, etc). Scientists have found that a vegan is likely to have lower levels of saturated fat, cholesterol, and higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants. Thus a vegan has lower death rates from heart disease, lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes and prostate and colon cancer.

However, many people in the medical fraternity have raised doubts about the availability of protein, calcium and vitamin B-12 in a vegan diet. A vegan is advised to eat a wide variety of legumes and pulses. Besides that, incorporating soy, tofu, leafy vegetables, and oats in the diet also provide protein and calcium. Vitamin B-12 can be sourced from fortified soy milk, and B-12 supplements.



So what does this mean for you? If you're already a vegetarian it means that you're in good company. If you are thinking of becoming one, just go for it.



If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. A vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones

Start Adding live Raw food to your diet - Your body Will Thank You

Raw Pizza

How to Eat More Raw Foods

Start gradually or try going raw only one day per week. Make sure to drink plenty of water, at least one half of the body weight in ounces as it helps rid the body of toxins. Shop at a local farmer's market where fresh, local ingredients are abundant. Buy enough fruit for a whole week.

Purchase a blender, food processor and some good, sharp knives to easily cut fresh fruits, vegetables, and herbs.

Use natural sweeteners in smoothies like agave nectar with its low Glycemic index or organic honey with its antiseptic and antibacterial properties. Mix fruits with dark leafy greens such as spinach or collard greens in smoothies.


Instead of fruit juices, add nut milks with good protein, flavor, soy-free, lactose-free and healthy ingredients

Ultimate Raw Veg and Fruit Salad

Keep a variety of these to embellish your salads:



•raw cashews, almonds, macadamia nuts

•almond and hazelnut butters

•dried fruits

•fresh fruits

•olive oil

•balsamic vinegars

•lemons, limes

•Nori (dried seaweed sheets for wrapping sushi)

Chilled Avacado Soup

Eating more raw foods will bring about change: more mental awareness, lower cholesterol levels and a better functioning digestive system. Why not try it in small steps?



Once the decision has been made to eat more raw foods, one will most certainly begin to see improvements in his or her general health. What works for one person, however, can make another person miserable.



For most people, taking small determined steps to change a lifetime of not-so-great habits is do-able. Making changes to eat healthier by adding reasonable amounts of raw food daily is one way to make a change. Others find it simpler to have one whole day set aside each week to cleanse the body with living, raw foods

Rid your body of Toxins, Today!!

Rid your body of toxins – keep insecticides and pesticides out of the air, water, soil and out of our bodies. The average conventionally-grown apple has between 20 & 30 artificial poisons on its skin, even after washing.




2. Boost your immune system - organic produce has, on average, 50% more vitamins, minerals, enzymes and other micro-nutrients than intensively farmed produce, so it minimises health risks to you and your family. On average organic food has higher levels of Vit C and essential minerals as well as cancer-fighting antioxidants.



3. Enjoy the taste. Why would something natural taste better after being sprayed with various poisons? Organic fruit and vegetables are grown more slowly and have a lower water content, which means they have a fuller flavour.



4. Care for animals. Organic farming has the highest levels of animal welfare. Animals are not kept in feed lots but are allowed... space to roam free, are fed GM-free feed. Antibiotics that are routinely added to animal food are not used in organic farming.



5. No GM – in the UK, this is the only practical way in which we can avoid all genetically modified foods. We have such diluted laws for labelling GM foods that we cannot know when we are eating them. By supporting organic, you are registering your mistrust of GM and protesting against it.


6. Trust our food again. To be organically certified means that farming practises have met stringent standards and have been grown and handled according to strict procedures, without the use of toxic chemicals.



7. Fight global warming. Commercial farming tends to be large-scale factory farming highly dependent on fossil fuels – modern farming methods use more petroleum than any other single industry. Organic farming is labour-intensive, with practices such as weeding by hand, and it uses green manures rather than synthetic fertilisers which build up the soil, thus saving energy.



8. Promote biodiversity. Mono-cropping may have increased farm production but the lack of natural diversity of plant life has left the soil lacking in natural minerals and nutrients, which is why most commercial farmers use fertilisers (ammonia). Organic farming plants diverse crops and relies on companion planting and organic matter, which promotes wildlife diversity and sustains the soil, increasing the nutrients in produce.



9. Protect future generations. By eating organic before you have children, you are already protecting them from toxic risk. Our generation is now reaping the results of four generations of exposure to agricultural and industrial chemicals. Eating organic will enhance the health of our children and will leave a legacy of forests and fields, rather than large tracts of land stripped of their nutrients.

Refreshing and Nutritious Water straight from Mother Nature

What has more potassium than a banana, more electrolytes than most sports drink and is 99% fat free? One cup of coconut water!




Coconut water is the ideal way to orally re-hydrate your body. This is especially important during exercise and recovery from a workout. It is the purest liquid second only to water and full of nutrients: calcium, magnesium, iron, phosphorus, protein and vitamins. Unlike many sports drinks – it is low in naturally occurring sugars and has no artificial colours or flavours, making it an ideal natural isotonic beverage.

In some developing countries where medical saline is unavailable coconut water is used as an intravenous hydration fluid. Furthermore, given that coconut water is almost identical to blood plasma, it has been used for blood transfusions. Apparently, during World War II soldiers were saved in the Pacific because of emergency transfusions using coconut water in lieu of plasma.



Coconut water is also well known for its calming and cooling properties. It can calm and settle the stomach – reducing acidity by balancing the PH, reducing pain, spasms and vomiting. Coconut water can also calm inflamed intestines and prevent intestinal gas. This aids detoxification – which increases the digestive tracts ability to absorb nutrients. The regular consumption of coconut water can also reduce urinary problems such as kidney and urethral stones.



Coconut water boasts anti-viral and antibacterial properties. The lauric acid in coconut water is a medium chain fatty acid, which has the additional beneficial function of being formed into monolaurin. Monolaurin acts as antiviral monoglyceride and has the ability to kill an assortment of lipid coated viruses such as influenza, herpes and pathogenic bacterias – including listeria.



Coconut water is a unique product – that can naturally fight fatigue with its energy giving properties but can also increase your metabolism and help you lose weight.

Are You Eating Enough Fruit and Veg?

How much fruit and veg should I be eating?


Lots! Fruit and veg should make up about a third of the food you eat each day. And it's also important to eat a variety. Five-a-day is a good, achievable target. If you count your portions each day it might help you to increase the amount you eat.
 
But what is a portion? ONE portion = 80g = any of these


1 apple, banana, pear, orange or other similar sized fruit

2 plums or similar sized fruit

½ a grapefruit or avocado

1 slice of large fruit, such as melon or pineapple

3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)

3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day)

3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit

1 heaped tablespoon of dried fruit (such as raisins and apricots)

1 handful of grapes, cherries or berries

a dessert bowl of salad

a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day)

Getting your five portions a day


If you eat one or two portions with each meal and have the occasional fruit snack you might be surprised at how easy it is to eat five-a-day.

At breakfast you could:



•add a handful of dried fruit to your cereal

•eat half a grapefruit or an apple

•drink a glass of fruit juice

At lunch you could:



•eat a bowl of salad

•have a banana sandwich

•have some fruit salad

At your evening meal you could:



•add vegetables or pulses to your curry, casserole or stir fry

•serve at least two types of vegetables with your fish, chicken or meat

And don't forget, when you fancy a snack, reach for an apple, banana or perhaps even some dried fruit.



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Getting the most out of fruit and veg

Some vitamins and minerals can be easily lost when fruit and veg are prepared or cooked, so try to remember:



•eat fresh fruit and veg as soon as possible rather than storing for a long time - or use frozen instead

•don't overcook. Start with boiling water and cover tightly to keep in the steam, because this speeds up the cooking. You could use a steamer or a microwave

•use as little water as possible when you cook fruit and veg. If you use the cooking water for sauce or soup, you'll recapture some of the lost vitamins and minerals

•avoid leaving any vegetables open to the air, light or heat if they have been cut. Always cover and chill them. But don't soak, because vitamins and minerals can dissolve away

•don't keep food hot for too long because vitamin levels start to drop within a few minutes





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Why it's important

Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them.



There is evidence to suggest that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers.



And don't forget, fruit and veg are also very low in fat.



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Recommendations

Eat a wide variety of fruit and vegetables and aim for at least five portions a day. Try to avoid:



•adding fat or rich sauces to vegetables (such as carrots glazed with butter)

•adding sugar or syrupy dressings to fruit (such as stewed apple