Health & Wellness Blog

    

The Raw Food Diet: 4 Key Facts

The raw food diet has become an increasingly popular choice for many people seeking a more healthy and nutritious way to eat. Those that follow a raw food diet usually consume no less than 75% of their diet from uncooked and unprocessed plant-based foods, which typically consist of fresh fruits, whole grains, fresh vegetables, nuts and seeds.

Theories of a Raw Food Diet

Raw food theorists believe that cooking food over 118 degrees Fahrenheit actually destroys key natural enzymes that our body needs. The enzymes found in food can aid with the digestion, absorption, and processing of essential nutrients. However, without proper absorption of nutrients, a person's health can degrade while toxins begin to build up.

Eating a diet consisting of raw foods can greatly increase the quantity of enzymes necessary for proper digestion, while enabling more vitamins and minerals to be available for absorption. The higher concentration of nutrients that come from natural raw foods is believed to prevent disease, increase energy, slow the process of aging, and promote optimal health.

Raw Food Diet Benefits

Following a raw food diet has distinctive benefits that can now be supported by scientific research. According to a study in The Journal of Nutrition, eating a raw food diet long-term can significantly lower the risk of cardiovascular disease, high blood cholesterol, and triglycerides. The study also revealed that people who follow a raw food diet usually have a low body mass index (BMI), low levels of C-reactive protein, and high Vitamin D levels.

C-reactive protein is known as an inflammatory molecule that has been linked with the high risk of diabetes, heart disease, and other chronic diseases. This means having lower levels of this protein can significantly reduce these risks. Additionally, higher Vitamin D levels are important, because it assists in strengthening bones as well as influences our mood and emotions.

The Impact of Cooking Food

Cooking food at high Fahrenheit levels can be extremely carcinogenic. Overtime, eating highly cooked and processed foods can lead to deficiencies of key nutrients, which usually results in major health issues like heart disease, cancer, and degenerative diseases.

If you eat too much over-cooked, microwaved, and processed foods, the colon faces excess strain resulting in a great risk of colon cancer, diabetes, heart disease, and many other degenerative diseases. Cooking food does alter the natural composition of substance (and thus making it more palatable in some cases,) but also destroys its essential nutritional value.

Side Effects of a Raw Food Diet

When starting a raw food diet you may experience a few side effects. For some people, these side effects can deter an individual from continuing the diet. However with patience, these side effects will definitely subside and the feeling of optimal health will soon set in. The most common side effects experienced from a raw food diet are:

Fatigue

You may feel extremely tired and worn out. As your body adapts to the diet this does go away.

Irritability

Many of the toxins that you ingest are very addictive. Flushing these toxins out can cause the body to go into a minor form of withdrawal, which often causes irritability.

Headaches

Headaches are most common to occur during the first week of a raw food diet. This is the brain’s way of coping with the detoxifying process.   

Runny Nose & Gas

When you are flushing toxins from your body, the toxins may release themselves in the way of a running nose or gas. These side effects do fade with time.

Detoxify By Going Raw

A raw food diet can be a very effective way to detoxify the body, by assisting it to get rid of harmful toxins that can accumulate from a diet high of processed foods. Eating food in a healthy and nutritious way with the aid of a raw food diet will certainly continue to attract health-conscious people throughout the world.

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10 Super Foods for Better Health & Wellness

There is a famous saying that "you are what you eat." This is particularly true with respect to diseases that are attributed to unhealthy eating habits.

So if you want to get on the health track to eating a better diet, here is the list of 10 super foods that are great for your health.

Garlic

Garlic contains sulphur compounds that are known to prevent heart diseases and certain types of cancers. It is also known to lower blood pressure.

Including garlic in your daily diet, whether by cooking or taking supplements, can maximize its overall health benefits.

Green Tea

Green tea has polyphenols that lowers your risk of developing heart diseases and certain cancers. Green tea, as well as other forms of tea, are known to fend-off hunger cravings and help in losing weight.

Green tea one of the top super foods that boost the immune system, making you more resistant to sicknesses and infections.

Fish

Fish, such as wild-caught Salmon, has natural omega 3 fatty acids, which are known as the "good cholesterol." These fatty acids aid the body in preventing strokes and other related heart diseases. Make sure that you eat only fresh fish, such as wild-caught fish, to ensure that it's not contaminated with mercury.

Berries

Blueberries, raspberries, and cranberries alike all have high antioxidant properties which make berries a must-eat super food for better health. Cranberries are also known to help fight infections, especially in the urinary tract.

Olive Oil

Research shows that olive oils have high antioxidant levels, and also benefit in preventing cardiovascular diseases. Olive oil is one of the best choices for cooking, compared to butter and other common oils

Almonds & Nuts

Almonds are known to help prevent inflammation and heart disease. Eating nuts regularly will help you lower your cholesterol level as much as 4 percent. Because nuts are high in fat (good fat,) moderation is key while eating these types of super foods.

Whole Grain

Examples of whole grains are barley, whole wheat, and oats. Whole grain is a very good source of fiber that is essential in ridding the body of unwanted fats. Whole grains are also rich in vitamins and minerals, which is good for overall health and wellness of the body.

Grapes

Red grapes have high vitamin C, B6, and B1 content. They are proven to reduce the risk of developing heart diseases and certain types of cancer.

Dark Chocolate

Dark chocolate is one of the best tasting super foods there is. Not all chocolates are good for your health. The best chocolates to eat are dark chocolates which are high in cacao. Dark chocolate is rich in antioxidants and flavonols. And the best part about eating dark chocolates is that the feeling of happiness it induces, which can ward-off depression.

Tomatoes

Tomatoes are rich in lycopene, an antioxidant that is activated when cooked. It is known to help in preventing certain cancers especially prostate cancer and is also known to help prevent heart diseases.

So there you have it: 10 super foods that are very good for your overall health and wellness. Thanks for visiting the Health n' Wellness Blog!

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The 4 Hour Body: Book Review

Tim Ferriss is the esteemed author of the wonderful health read: The 4 Hour Body. Prior to writing this book, Ferris published bestseller “The 4-Hour Workweek,” which was also a hit.

The unique aspect of the 4 Hour Body book is that everything relates specifically to how the human body manages certain foods. Ferriss includes "rules" that are specified in the Slow Carb diet as well as the Paleo diet. Additionally, the book offers five tips for reducing fat:

  • Avoid white carbohydrates
  • Eat similar meals on a regular basis
  • Do not drink calories
  • Limit the amount of fruit
  • Taking a diet day off every week

As long as readers keep their diet simple and healthy, they can opt to eat as much as they want based from the foods that are listed in the book.

Aside from the Diet

The book specifies a six month time in which readers are promised to be taught how to attain their genetic potential, how to perform better with just two hours of sleep everyday, and how excessive fat can be lost by certain eating habits.

Ferriss spent almost a decade worth of research consulting professional athletes, medical doctors and using his own personal experiments to serve as a base for the book, rather than writing based on merely a theory.

Both men and women can seek assistance from everything that is mentioned in the book. Apart from covering various subjects, Ferriss also claims that everything mentioned in his book actually works. In fact, substantial results are guaranteed by Ferriss, in addition to being statistically proven by research.

The fact of the matter is that over 50 diverse topics are covered in the book, and all can be appreciated for greater health and wellness.

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Juicing Fasting: Tips & Benefits

Juicing fasting is one of the best things you can do for your body. Whether for weight loss, detoxification, healing, or spiritual reasons, the advantageous of juice fasting can help both physically and mentally.

Biological Benefits

The biological benefits behind juicing fasting are simple. When the stomach is not forced to breakdown solid foods, it doesn't have to work as hard. As a result, the large amount of blood the usually flows to our stomachs when we eat can remain in other vital parts of the body.

This reserve of blood can go deeper into areas of the body that need it most. This also explains why when people fast, they have a feeling of being "high" or a experience a tingling sensation. That is the feeling of blood making its way further into the body.

In addition, juicing is one the best ways to extract all the nutrients from fruits and vegetables. When foods are consumed in their purest form, such as juice, the body can absorb almost all of the nutrients available.

On the other hand, when fruits and vegetables are consumed in solid form, only about 70% of all nutrients can be absorbed, depending on how well the person chews and the efficacy of his or her digestive track.

Mental Benefits

Taking a look back to our Paleo ancestors, they went days, sometimes weeks without eating. Since that time, our bodies have not evolved all that much.

For many individuals and cultures, taking a break from solid foods is a perfectly natural practice. Modern society has shaped us to think that we need at least 3 meals a day to stay healthy and well. And yet modern society has never been more polluted.

Fasting from food can rejuvenate one's perspective on healthy eating and offer a new appreciation for food. Juice fasting is safe way to restore one's mindset and better control one's habits. It can extend beyond our diets and offer great sense of self-awareness that can extend into many aspects of our lives.

Tips For Juice Fasting

If you are thinking about a juice fast, there are few things you will want to keep in mind. Below we offer the basics to beginning your juice fast:

  • Juice fasting is more than just a temporary change in diet. Think of fasting as a journey to a better you for the long-term.
  • Before juice fasting, eat a primarily raw food diet 5-7 days before. Focus on high fiber foods that will help clean your digestive track.
  • While fasting, consume a wide variety of juices to maximize the nutritional value of your food. Try to include leafy greens, or other vegetables that you wouldn't normally think of.
  • Mask the earthy flavors of vegetable-based juices with sweet fruit juices for better taste (e.g. Cover up Kale with Pineapple, Broccoli with Lemon.)
  • Do not chew gum or suck on candy while fasting. Jaw movement alone can stimulate blood flow to the stomach, which is counterproductive.
  • Breaking your fast is probably the most important part of the process. Just like before fasting, eat raw foods in very small, snack-like doses. Chew your food well and only eat until you feel full, which shouldn't be much.
  • Transition into regular eating slowly. It is recommended to stay on the raw food diet for few days before jumping back into cooked foods.

We hope you appreciate this information and will explore the power of juice fasting for yourself. Thanks for visiting the Health n' Wellness Blog!

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The Best Foods to Fight the Flu

So it's cold and flu season and you need to maximize your immunity defense. Nutrition is the key, and there are a number of foods that can help you fight off sickness.

Eating the right foods on a regular basis will make you more impermeable to cold and flu bugs floating around. Here are some of the best flu-fighting foods you can consume.

The Top Flu-Fighting Foods

Drink down the orange juice. Orange juice contains tons of Vitamin C, and Vitamin C helps to strengthen your immune system. In addition to orange juice, you can also take advantage of the Vitamin C infused juices like pineapple, cherry, and acai berry juice.

Another beverage that help in fending off the flu is green tea. Green tea offers loads of benefits, and it can not only help to get rid of the flu or a cold, but it is also good for preventing various other diseases.

Yogurt is also a great food to eat to fight the flu. Yogurt contains live bacteria that is good for your system. These bacteria, also known as probiotics, offer a number of advantageous, including better digestive performance and increased immunity. In addition, some Yogurts are good sources of protein.

Eating whole fruits and vegetables is one of the best underlying strategies to avoid the flu. Specific fruits, such as strawberries and cranberries are said to be able to reduce the length and intensity of the flu-like sicknesses. Sweet potatoes and other orange-colored foods, such as carrots, squash, pumpkin, and cantaloupe also aid in flushing out the flu.

These are just some of the types of foods that will help you either avoid or overcome a cold or the flu. Keep eating these foods and keeping reading the Health n' Wellness blog for more information on keeping healthy during the cold season.

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CSA's Promote Health & Local Sustainability

CSA has become a buzzword amongst healthy living circles. But do you know what a CSA is, or how one works? 

CSA stands for Community Supported Agriculture. In essence, a CSA is a farm-based food co-op that is sustained by the investment and help local residents.

To prepare for the growing season, a farm (often family run) will sell shares of their harvest in advance. This allows the farm to have a surplus of funds to purchase seed, farming equipment, and provide employees with their pay. In return, members of the CSA will receive the bounty of the harvest throughout the high yield season, usually from spanning from Spring into late Fall.

Benefits of CSA's

As a member of a CSA, you can take advantage of many benefits. The greatest benefit is receiving an array of fresh fruits and vegetables on regular basis, often times weekly. Most CSA's put everything they have available during the time of season and present each member with their share of the harvest in large crates, bins, or boxes.

In addition to reaping the benefits of having fresh produce at your disposal (from a local farmer,) many CSA's encourage members to participate in events and or "harvest gatherings." During these gatherings, both members and farmers put some work into the farm, and often enjoy a bountiful, yet healthy meal together.

As a CSA member, you will most likely being eating more fruits and vegetables, and a greater, seasonal variety from each harvest. This alone offers amazing health benefits, for most CSA's advocate organic growing practices and offer an extensive supply of foods in which some individuals are not accustomed to consuming.

The wealth of having a substantial supply of locally grown produce automatically promotes healthier eating. CSA members will most likely be introduced to new produce, which can mean experimenting with new recipes and flavors. In addition, members can often save money because the investment provides an incredible supply of food that greatly exceeds what one would spend over time at super market.

CSA patronage supports local business and provides you with a wonderful supply of healthier foods. As an added bonus, you can experience the community aspect of joining Community Supported Agriculture, and meet new, like-minded people.

To learn more about the advantages of Community Supported Agriculture and to find a CSA near you, visit localharvest.org.

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The Rich Goodness in Eating Organic

Organic foods are being recommended more and more based on their diverse, beneficial aspects to society. The need to promote environmental conservation around the globe ushered in the concept of going green to control the increasing cases of environmental degradation.

A Healthier Way of Life

Notably, eating habits contribute to a large part of our health conditions and ability to maintain ideal fitness. From this perspective, campaigns around the globe to promote organic eating are rampant. The activities are geared towards educating the public on the importance of eating organic food with respect to their health.

According to conducted research, organic eating is pivotal in promoting good healthy living as well as contributes to remarkable implications in many areas throughout the globe. Organic eating can be considered from either direct correlation to health and fitness or indirect implications associated with production of organic substances around the globe. 

Evaluating specific benefits of eating organic substances gives numerous aspects that contribute to healthy living. Eating organic food enables one to benefit from natural occurring nutrients in the vegetables or fresh fruits. The fact that eating organic exposes one to natural nutrition intake, and not artificially preserved or pesticide promoted, enables an individual to sustaining a healthier lifestyle.

No Artificial Pesticides or GMO's

Production of organic foods discourages application of artificial pesticides. On this ground, eating organic food eliminates the risk of consuming residues from pesticides and experiencing health complications based on the applied pesticides. Therefore, eating organic foods plays a significant role in reducing health risks associated with consuming pesticide residues.  

Eating organic frees the body from risks associated with hydrogenated fats, artificial colors and flavors. Also, based on the production methods, eating organic eliminates growth of hormones or experiencing health complications associated with unnatural chemicals. The concept of genetically modified food is highly discouraged in organic farming. The fact that long term effects of genetically modified food on health issues are not clear, the best alternative is avoiding their consumption.

Local Sustainability

Organic foods offer the body the needed substances or nutrients to carry out daily activities as well as perform at optimal conditions. The fact that organic foods are produced at natural conditions, without application of artificial chemicals, promotes more holistic farming, which can focused on a more local level.

Eating organic food promotes and supports farmers who specialize in organic farming practices. This is particularly advantageous for communities that thrive on local produce. The fact that organic production is based on natural conditions without application of artificial of organic pesticides helps in sustaining in environmental conservation. Moreover, eating organic results in a heightened demand for locally-produced foods, because pesticides and preservatives are not used to prolong the freshness of such goods.

On this ground, eating organic contributes to large part in safeguarding earth’s natural resources and improving the lifestyles of many individuals.

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Fried Foods Can Be Healthy?

When people normally think about fried foods, they think of food that is delicious, satisfying, and also dangerous to one's health. In a manner of speaking, fried foods are generally unhealthy. They contain larger amounts of fat and are often linked to cardiovascular disease and unhealthy arteries.

While fats like saturated and trans fats are unhealthy and will elevate cholesterol as well as raise the risk of heart disease, not all oils and fats are bad for health.

In a recent study released by the BMJ, a British medical journal, researchers found that foods fried in olive or sunflower oil were not directly correlated to heart disease. The study took place in Spain, a country where the majority of fried foods were fried in sunflower or olive oil, which is not commonly used in restaurants that prepare fried food in the U.S.

Researchers ensured that the fried food intake was from food that had been immersed in oil rather than meals that had been sautéed or cooked in a small amount of oil. While fried foods tend to be dangerous because they absorb the oil, the study did not find that the oils had caused cardiovascular disease among the participants.

One of the primary reasons why there was not a negative health effect was that sunflower and olive oil are high in unsaturated fats. These fats are much easier to break down and also have health benefits in moderation. While surprised by the study, researchers did caution moderation.

Eating fried foods every day even with healthier oil sources would probably cause an excess of calories and these foods should probably be enjoyed less frequently. However, for those with high cholesterol or people who are concerned about cardiovascular disease, eating foods fried in sunflower and olive oils have not been found to pose a health risk.

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The Expense and Pain of Obesity

In the previous century, cases of obesity were uncommon and not many people suffered from obesity as compared today. Cases have rapidly increased and a lot of factors have contributed to this situation.

Obesity can cause pain and stress in many ways: physically, emotionally, financially, and socially. Although it is difficult to attribute factors of obesity to pain, there is scientific research that shows some correlation in being overweight and having to cope with certain stressors.

The Pain of Living With Obesity

The Scientific Research Society (SIGMA 11)1 conducted a six month research on nine hundred children at seven different U.S. headache centers. They found that the more obese a kid is, the more he or she complained about headaches. Additionally, the Scientific Research Society discovered that the more a kid lost weight, the lesser he or she noted issues about headaches.

Also an issue with obese individuals is the pain linked to other physical stressors on the body. Carrying around extra weight is hard on limbs and joints, making them more receptive to injury. This is common turning point when people begin to realize their need to change their lifestyle.

Obesity can also bring emotional pain, and in more ways then one. Being overweight can not only affect the individual but to also the people close to him or her.

Emotional pain and social pain are directly related. Obese individuals typically have lower self-esteem and often times have a negative perception about themselves. This can directly affected one's social life, because the individual may be less outgoing and unwilling to socialize and mingle with peers.

Other than emotional, physical, or social pain, obesity can cause also induce financial pain. This may come in two forms: the financial pain associated with excess spending and consumption on food, as well as investing in medical intervention to treat obesity. Treating the medical condition alone is not cheap and may lead to additional medical cost down the road.

Pulling the Root of the Cause

So what causes obesity? There are two major influences that have contributed to this epidemic.

One of the most prominent causes of obesity is that food has become so available and cheap for certain societies, enabling behaviors of overconsumption. In addition, the marketing and promotion of such food is so overwhelming that individuals are further tempted (and misled) into eating poor quality food.

The second cause of obesity is the depreciating level of exercise many people get. With the convenience of automobiles and other forms of transportation, the simple act of walking has become a chore for many individuals.

The risks and negative effects of obesity should be clearly relayed to everybody, from the elderly to youngsters. And measures to counteract obesity should be laid out as simple as possible:

  • Keep on moving - whether stretching, walking, running, or riding a bike, a body in motion is body burning calories
  • Know when you're hungry - don't be so quick to eat. Eat only when you really feel an empty stomach, and trying drinking water first - hungry is often confused with thirst.
  • Eat real food - most food that comes in a box has been process and manufactured. Start filling your shopping cart with the foods you love from the produce section.

If we can all keep these three points in mind, we can start to diminish the level of obesity that is plaguing our planet.

(citation1"Obesity is a Headache." American Scientist 96.6 (2008): 465. Gale Opposing Viewpoints In Context. Web. 31 Jan. 2012. - www.sigmaxi.org)

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Best Proteins for Weight Loss

Many people today, health conscious or not, are having problems when it comes to picking the right foods for their body. Some individuals neglect eating essential proteins and fatty foods in their diet.

Proteins are very important in our daily diet, especially if you are looking to lose weight. Many dieters take on calorie restriction and struggle to keep themselves satisfied and full. Quality, low-fat proteins can be the ideal solution.

The primary proteins that are best for weight loss include chicken, turkey, seafood and tofu. These types of foods are very beneficial, not only in muscle building and cell tissue repair, but also to keep our stomachs satisfied for a longer period of time.

Unlike red meats, such as beef, these more "white proteins" are considered the healthiest because of the low fat content. In addition, these types of proteins provide a number of nutrients like Vitamin B, B1, B6, Zinc and more. The most common in American cultures are turkey and chicken, so we'll get dive into two weight loss proteins that are often overlooked: seafood and tofu.

Seafood is highly beneficial in moderation. Seafood is extremely low in fat, high in protein, and offers a wealth of vitamins, minerals, and omega 3 fatty acids. Healthy seafood includes salmon, tilapia, shrimp and other shellfish like crab and lobster. It is always best to choose wild caught fish over farm raised, and always try to acquire seafood from the freshest sources.

If you are a vegetarian, tofu is a great source of protein. This food is made up of soybean milk; however there are many concerns with genetically modified soybean crops. For this reason, it always best to opt for organic tofu, whenever possible. Tofu has also been known to help minimize the risks of cancer, cardiovascular diseases, and other inflammatory problems.

Chicken, turkey, seafood, and tofu are highly recommended by health experts because of their countless health benefits, particularly for those looking to loss weight. When consuming chicken and turkey, just remember to eliminate the skin because this is where most of the fat is stored.

Always remember that when it comes to weight loss, proper exercise and diet go hand in hand. There is a saying that goes, "He who has health, has hope. And he who has hope, has everything." So live life to the fullest and always think positive. Thanks for reading the Health n' Wellness blog.

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