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Nutrition

Healthy EatingNutrition

7 Reasons to Grow Your Own Organic Vegetable Garden.

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During the last decades there has been a change towards mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers and mass-production techniques. All this is clearly affecting mankind’s health, and new diseases are spreading rapidly amongst humans and animals (bird’s flu being the most recent one).

The World Health Organization produces reports to show how the use of chemicals and other products on food, coupled with the manufacturing processes involved, are actually a threat for our health.

If you have space for a few pots or even a small piece of land, it is a wise decision to grow your own organic vegetable garden. Today I’m presenting you with seven reasons for doing this:

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1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines and hyperactivity.

2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless plagues or weather conditions, and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.

3. Your vegetables will not be genetically modified (GM). Antibiotics, drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.

 

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Nutrition

Zinc: An Important Mineral That Has Taken the Backseat

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Zinc is a mineral that is found in almost every cell in the human body, Despite its importance, this mineral is often taken for granted. A lot of people tend to remember zinc when they have a cold or sore throat. These people take zinc supplements and lozenges to treat colds or sore throats.

However, these individuals should bear in mind that zinc won’t cure these ailments. The mineral, however, will help boost the immune system so the cold won’t develop into something more serious. In addition to these health benefits, zinc is found in many food groups and is important for nourishing the skin, boosting the functions of the reproductive system.

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Being a naturally occurring element, zinc is found in food such as oysters (one of the highest source of zinc), liver, chicken, turkey, dairy products, and many more. This mineral a significant element in today’s diet. However, too little or too high levels of zinc can be harmful.

Zinc deficiency can lead to impairment of taste, poor immune system, and skin problems. Other symptoms may include diarrhea, hair loss, fatigue, slowed wound healing, infertility, and decreased growth in infants. High levels of zinc, on the other hand, may cause cramps, anemia, changes in cholesterol levels, loss of libido, impotence, and dizziness. The right levels of zinc may improve brain function and hasten the healing of wounds.

Other benefits of zinc may include:

• It functions as an antioxidant and is involved in carbohydrate metabolism and protein synthesis;
• It is important in the regulation of cell growth, energy metabolism, and regulation of gene transcription ; and
• May help protect the prostate from cancer.

The recommended daily allowance (RDA) of zinc in individuals is 15 milligrams a day, but recent medical studies show that people can take as much as 40 milligrams a day.

Taking zinc supplement is important because medical studies show that this mineral is not stored in the body and people need to take the minimum dose every day. Men need more zinc than women because the male semen contains about 100 times more zinc than what is found in the blood. The more sexually active a man is, the more zinc he will require.

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The Recommended Daily Allowance (RDA) for adults is 1/3 higher than that of women. Recent health reports show that zinc is essential to helping couples address infertility. Zinc dosages of 50 mg a day may result in an increase in semen production and improve fertility. This supplementation is beneficial in conception by affecting the hormone levels in the body.

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NutritionWeight Loss

Flexitarian Diet: Everything You Need To Know About The Weight Loss Diet

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Weight loss, improved heart health, and some extra pocket change are all benefits of embracing a vegetarian lifestyle, which also has major environmental benefits and supports animal rights. But some people know they don’t have the will to say goodbye to animal products forever.

If you don’t think you can fully commit to a meat-free lifestyle, you might want to consider the flexitarian diet.

The flexitarian diet shines a spotlight on plant-based foods without completely eliminating meat. Replacing meat with low-calorie vegetables is a recipe for weight loss. U.S. News reported that vegetarians typically weigh about 15 percent less than meat eaters.

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“I love the flexitarian diet because it doesn’t necessarily pigeonhole you into one way of eating or another,” dietitian Pam Nisevich Bede told Shape. “We know that certain diets like vegetarian or vegan sometimes get to be a little bit too restrictive, and the more flexibility that you can introduce while still staying on a regimen is a good thing.”

 

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FoodHealthy EatingNutrition

Coke’s Original Recipe: Was There Really Cocaine in It?

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Coca-Cola is an absolute giant when it comes to marketing. Few brands are so well recognized across the globe and the company has done a brilliant job in making itself hip, cool and even apparently healthy! (Despite the fact that Coca-Cola is anything but…)

If you need any more proof that this is a company that knows how to handle its marketing, then look no further than the modern depiction of Father Christmas. Santa used to be green! It is only thanks to Coca-Cola that he looks the way he does today…

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Or at least that’s what some people believe. Other sources say this isn’t true. But if it isn’t true and Coca-Cola have led us to believe that they invented Santa’s look… then isn’t that even more impressive?

But while Coke might be great at crafting an image and spreading the word, there is one persistent rumor that they have had a hard time quashing. That rumor is that the original recipe included cocaine and that this is what gave rise to the name.

It sounds like playground logic but as it turns out, there may just be some truth to it…

 

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Eat ThisHealthy EatingNutrition

4 Nutrient-Rich Ingredients in Sushi You Should Know

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Sushi is often regarded as a health food, mainly because it contains the following nutrient-rich ingredients.

  1. Fish

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Fish is a good source of protein, iodine as well as several vitamins and minerals. In addition, it’s one of the few foods that naturally contain vitamin D. What’s more, fish contains omega-3 fats needed for your brain and body to function optimally. They help fight medical conditions like heart disease and stroke.

Fish consumption is also linked to a lower risk of developing certain autoimmune diseases, depression and loss of memory and vision in old age.

 

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NutritionWeight Loss

Changing Your Diet Is Key to Losing Body Fat

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You may have heard the saying, “Abs are made in the kitchen, not the gym.” There is truth to this, as good nutrition is essential if you want to lose body fat. For starters, reduce your intake of processed foods. These are commonly packed with sugar and high-fructose corn syrup.

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Eating too much sugar can cause weight gain and increase your risk of metabolic diseases. Instead, focus on consuming higher amounts of protein. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake.

A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%. Moreover, a protein intake of around 25–30% of your daily calories may increase your metabolism by up to 100 calories per day.

 

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NutritionRecipes

This is How To Include Farro in Your Diet.

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Farro is an ancient wheat grain that originated in Mesopotamia. Contrary to popular belief, farro does not refer to one type of grain. Rather, it’s Italian for “ancient wheat grain” and often used to describe three different grains:

  • Einkorn: Farro piccolo, known scientifically as Triticum monococcum
  • Emmer: Farro medio, known scientifically as Triticum dicoccum
  • Spelt: Farro grande, known scientifically as Triticum spelta

There is much confusion over the true name for farro, mainly because the names above are used interchangeably in different regions and countries. The kind that’s most commonly found in the US and Europe is emmer wheat. It’s sold dry and prepared by cooking it in water until it’s soft and chewy.

Before it’s cooked it looks similar to wheat berries, but afterward it looks similar to barley. It’s a small, light-brown grain with a noticeable outer layer of bran. Farro is super easy to add to your diet. It can be eaten just like you would eat other popular grains such as rice, barley, oats or quinoa.

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It can also be easily added to salads, soups, stews, risottos or casseroles. Some people eat it as a breakfast dish similar to granola by combining it with yogurt, milk or cream, fresh fruit and honey.

Here are a few popular ways to serve farro:

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Healthy EatingHealthy LivingNutrition

5 Claims About Aspartame You Should Know

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Aspartame is an artificial sweetener, often denoted as E951. Originally sold under the brand name NutraSweet, aspartame was approved for use in food products in the 1980s.

As a sugar substitute, aspartame stimulates the taste buds on the tongue in the same way as sugar.

It is used in a variety of foods, beverages, desserts, sweets, breakfast cereals, chewing gums and weight-control products. It is also used as a tabletop sweetener. Aspartame is highly controversial. Thousands of websites claim that it is seriously harmful. Aspartame is blamed for hundreds of health problems, ranging from cancer to headaches.

However, most of these have not been confirmed by science. Below is a review of the scientific evidence behind the most common claims.

 

  1. Claim: Aspartame Causes Cancer

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A few notable animal studies from the European Ramazzini Foundation suggest that aspartame may cause cancer. However, other scientists have criticized these studies for using poor methods and not being very relevant to humans.

One observational study in humans found a weak connection between certain types of cancer and aspartame, but only in men.

Other observational studies did not find an association between aspartame intake and brain or blood cancer. Additionally, scientific reviews have concluded that there is no evidence that aspartame in the human diet causes cancer.

 

  1. Claim: Aspartame Causes Weight Gain

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As a low-calorie sweetener, aspartame is commonly consumed by people who want to enjoy the sweetness but need to limit their sugar intake. Although it is clear that aspartame does not cause weight gain, its usefulness for weight loss has been questioned.

However, most studies suggest that replacing sugar with aspartame may be useful to prevent future weight gain.

 

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Healthy EatingNutrition

5 Benefit of Whole Grains Consumption You Should Know

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Cereal grains (or simply grains) are small, hard and edible dry seeds that grow on grass-like plants called cereals. They are a staple food in most countries, and provide more food energy worldwide than any other food group, by far.

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Grains have played a major role in human history, and grain agriculture is one of the main advancements that fueled the development of civilization. They are eaten by humans, and also used to feed and fatten up livestock. Then grains can be processed into various different food products.

Whole foods are always preferable to processed foods. Grains are no exception. Whole grains tend to be high in fiber and various important nutrients, and they do NOT have the same metabolic effects as refined grains.

The truth is, hundreds of studies link whole grain consumption to all sorts of beneficial effects on health,

Longevity: Studies from Harvard showed that people who ate the most whole grains were 9% less likely to die over the study periods, with a 15% reduction in death from heart disease.

Obesity: Those who eat more whole grains have a lower risk of becoming obese, and tend to have less belly fat.

Type 2 diabetes: People who eat more whole grains have a lower risk of becoming diabetic.

Heart disease: People who eat more whole grains have up to a 30% lower risk of heart disease, the world’s biggest killer.

Colon cancer: In one study, 3 servings of whole food per day were linked to a 17% lower risk of colorectal cancer. Many other studies have found similar results.

 

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FoodHealthy EatingNutrition

3 Health Benefits of Decaf Coffee You Should Know.

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Decaf is short for decaffeinated coffee. It is coffee from coffee beans that have had at least 97% of their caffeine removed. There are many ways to remove caffeine from coffee beans. Most of them include water, organic solvents or carbon dioxide.

Coffee beans are washed in the solvent until the caffeine has been extracted into it, then the solvent is removed.

The beans are decaffeinated before they are roasted and ground. The nutritional value of decaf coffee should be almost identical to regular coffee, apart from the caffeine content.

However, the taste and smell may become a little milder and the color may change, depending on the method used. This can make decaf coffee more pleasing to those who are sensitive to the bitter taste and smell of regular coffee.

Despite having been demonized in the past, the truth is that coffee is mostly good for you. It is linked with numerous health benefits, which are mainly attributed to its antioxidant content and other active substances.

However, the specific health effects of decaf coffee can be hard to determine. This is because most studies assess coffee intake without distinguishing between regular and decaf coffee, and some don’t even include decaf coffee.

Also, most of these studies are observational. They cannot prove that coffee caused the benefits, only that drinking coffee is associated with them.

 

  1. Type 2 Diabetes, Liver Function and Premature Death

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Drinking coffee, both regular and decaf, has been linked with reduced risk of type 2 diabetes. Each daily cup may reduce the risk up to 7%.

This suggests that elements other than caffeine may be responsible for these protective effects.

The effects of decaf coffee on liver function are not as well studied as those of regular coffee. However, one large observational study linked decaf coffee with reduced liver enzyme levels, which suggests a protective effect. Drinking decaf coffee has also been linked with a small but significant reduction in the risk of premature death, as well as death from stroke or heart disease.

 

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