Good Health: A key to Happiness and Wellbeing

Thirst Quenching Fruits and Vegetables

Foods that Cleanse the Body

References:

http://naturesown.com.au/health-centre/benefits-detoxing/ http://www.care2.com/greenliving/top-15-cleansing-foods.html http://www.huffingtonpost.ca/2013/03/25/15-detox-foods_n_2950173.html

The Health Benefits of Red Algae

Seaweed has been part of the human diet for hundreds of years. Especially for those living in the coastal areas, seaweed has either been a staple, food additive or delicacy. One of the most-eaten types of seaweeds is red algae, which is traditionally used in Asian and European cuisines. To date, there are about 6000 species of red algae found in many tropical and subtropical regions.

The red algae derive their colour from the red pigments – called phycoerythrin and phycocyanin – which mask the green pigments. The red pigments also allow photosynthesis in areas of the sea where sunlight can barely penetrate. This is why many of the red algae can be found deeper in the seabed where green or blue-green algae are rarely found.

 

But while red algae are consumed mainly because of its wide availability and unique flavour, it also has its health benefits.

Rich source of antioxidants

 

Red algae are packed with antioxidants including vitamins A and E and manganese which can fight against free radical damage in our bodies. If these free radicals damage our cells, it can result in certain diseases including cancer, heart failure and Alzheimer’s disease. 500 grams of red algae contains about 325 micrograms of vitamin A, 0.5 mg of vitamin E and 8.15 mg of manganese.

Strengthens immunity

 

Most species of red algae contain carrageenans, a type of carbohydrate that is gelatinous and commonly used in the food industry for its binding property. When red algae are consumed, the carrageenans promote the production of interferons in our system. Interferons are proteins released by the body to fight against viruses that cause illnesses. Through the increased production of interferons, the body develops an improved response against pathogens and disease-causing agents.

Vitamin and Mineral-rich food source

 

Red algae are also a rich source of other nutrients that are essential for our overall wellbeing. Specifically, it provides the minerals sodium, calcium, iron, zinc, copper, phosphorus and potassium. It also contains a range of B vitamins, such as B1, B2, niacin (B3) and folate (B9). Additionally, it’s interesting to know that with 1 cup serving of red algae, you only get 27 calories and less than 0.1 grams of fat.

Other Health Benefits

 

Aside from being used as a food ingredient, red algae are also cultivated to be used in the pharmaceutical industry as a supplement. These supplements are known to support healthy ageing, such as promoting heart health, eye health, joint health and memory function.

5 Ways to Keep Your Liver Healthy

Our liver plays a significant role in our overall health by screening the blood that passes through our digestive tract. But since the blood comes with the food we consume, the liver is basically on the receiving end of everything that goes through the tract – including carbohydrates, proteins and fats that are then converted into glucose.

This also means that our liver processes alcohol, medications, as well as food additives, toxins and pesticides found in the food we eat. It has the capacity to convert harmful products into less harmful substances, or ensure that these products are excreted from the body.

The problem is, with the amount of work the liver has to do and its repeated exposure to toxins, over time, it can become less efficient in doing its job. And when this happens, it can have a domino effect on other organs and metabolic processes.

Which is why taking care of your liver is important in maintaining your optimum health. Not everyone is aware of the liver’s role and importance though, and not everyone really understands what taking care of the liver means. So here are some things you can do for maintaining liver health:

Avoid excessive alcohol intake

Drinking too much alcohol in a short span of time can take a toll on your liver. The liver can only process about one ounce of alcohol per hour, so drinking beyond this can add stress to your liver. Moreover, since your liver is unable to process the high amounts of alcohol, it can lead to high concentrations of blood alcohol in your body.

To make matters worse, if you engage in binge drinking regularly, then you are at higher risk for alcoholic hepatitis which can lead to liver failure. The scars left by excessive alcohol consumption can also result in liver cirrhosis and liver cancer.

Avoid unnecessary medications

While painkillers can help you effectively get rid of migraine and constant body pains, and generally make you feel better, taking too much of these medications isn’t necessarily helpful for your liver.  It can cause additional strain to your liver and expose the liver to more harmful products, increasing the risk for liver diseases.

Furthermore, prescriptive drugs that are taken in higher doses than what has been specified by your physician can have adverse effects on your liver as well as your overall wellbeing.

Go for fresh, organic choices

How enjoyable and fun would it be harvesting pesticide-free fruits and vegetables right from your garden and using it for your own meals? (Just the idea itself makes me want to visit my backyard and pick up some greens!) And not only do they taste crisp and delicious, they are also liver-friendly as your liver won’t have to deal with chemicals that come with fruits and vegetables exposed to chemical fertilisers and pesticides.

Detoxify more and detoxify more often

You’ve probably heard about detoxification about a gazillion times. But that’s not for no good reason. Detoxification can benefit most every part of your system, especially your liver, where toxins can be left behind after it filters substances coming from your digestive tract.

Detoxification can be done in many ways, however, even the simplest methods can help.

·         Drink more water

Water, provided it is free from chemicals, is the easiest product that can be processed by the liver. In addition, keeping your body hydrated with plain water will promote liver function.

·         Have some lemon or lime water

Foods that are tart and bitter can encourage the release of bile, which helps in the detoxification process of the body. What’s more, lemon can help with your digestion and is a good source of vitamin C, so having lemon alone can be beneficial to your health in so many ways. If you don’t have lemon, lime is a great alternative.

·         Dine on broccoli and kale

Broccoli and kale are only two of the many cruciferous vegetables that improve your liver health by assisting in the removal of toxins from your body. Of course, going organic will always be the healthier option.

·         Try some milk thistle

Milk thistle has been used since the olden times in addressing liver problems. Until today, milk thistle is continuously used for liver protection and detoxification. Its medicinal properties are not limited to liver-related disorders, however. It is also used for type 2 diabetes and diabetic nephropathy.

Exercise regularly

Tantamount to eating a healthy, balanced diet, exercise helps your body function to its full potential. And we’re not just talking about your muscles and bones, but all other organs in your body, including the liver. How does this work? Regular exercise can help you maintain a healthy weight, and having a healthy weight is necessary for a healthy liver.

Fatty liver disease, a condition where having too much fats in your blood, impacts your liver cells, commonly resulting from overweight and obesity. And we all know that weight gain can be avoided and reversed through regular exercise – so now you have one more reason to take the stairs instead of the elevator.

Health Benefits of Fish Oil

References:

https://www.yahoo.com/health/fish-oil-boosts-brain-power-91965585587.html

http://www.naturesown.com.au/health-centre/benefits-fish-oil-brain-health-memory/

http://www.webmd.com/brain/news/20140122/fish-oil-might-guard-against-loss-of-brain-cells

Top Sugar Alternatives

Healthy Living Tip: Substitute artificial sugar with these natural sweeteners and still get the sweetness you desire plus some added benefits.

Face Off: Krill Oil vs. Fish Oil

Whenever krill oil is mentioned, you’d probably be hearing about fish oil as well. And that’s not because they always have to go hand-in-hand, but because there will always be a comparison between the two. It usually goes down to which one is more beneficial and more effective in fighting against certain health conditions. But before we delve into the benefits of each, let’s have a closer look at what each one really is and how they are obtained.

What is Fish Oil and What is Krill Oil?

Fish oil is extracted from, well, you guessed it – fish. However, these aren’t just any type of fish, but oily fish that are rich in omega-3 fatty acids. Don’t get it wrong though as the fish doesn’t produce these fatty acids; these are obtained from eating algae or preys that have accumulated omega-3 fatty acids. Salmon, sardines, herring and mackerel are some of the oily fish that has the highest content of omega-3 fatty acids.
Krill oil, on the other hand, comes from the Antarctic krill, a crustacean which primarily feeds on phytoplankton. This makes krill a rich source of omega-3 fatty acids. But aside from this, it is also a source of the natural antioxidant called astaxanthin, a carotenoid that is believed to be effective against inflammatory, immune and neurodegenerative disorders.
Why Have Fish Oil and Krill Oil Become So Popular?
Many studies suggest that the omega-3 fatty acid content in fish oil and krill oil make them potentially beneficial against numerous health conditions. These fatty acids are also converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which plays a vital role in foetal development and promote overall health.
Specifically, fish oil consumption is known to promote mental and heart health, and support foetal growth in pregnant women. Fish oil consumption is claimed to be beneficial against:
· Cancer
· High blood pressure
· Lupus
· Psoriasis
· Alzheimer’s disease
Krill oil has its own set of health benefits as well, such as:
· Promote cardiovascular health
· Relieve arthritis pains
· Manage symptoms of premenstrual syndrome
· Reduce the risk for skin cancer
Comparing the Two
Their origin is the most obvious difference between the two oils. But aside from this, their composition of omega-3 fatty acids are not quite similar. The omega-3 fatty acids in fish oil are mostly found in triglycerides, whilst in krill oil, it is found in both triglycerides and phospholipids.
And since phospholipids can mix with water while triglycerides cannot, this means that krill oil has a higher absorption rate compared with fish oil. Moreover, krill oil has a higher concentration of EPA.
However, when it comes to manufacturing krill oil and fish oil, krill tends to decompose faster. This can lead to the need of leaving krill into water tanks or freezing them until they will be processed for oil extraction. As for the fish oil, It takes over two days until it begins to decompose and oxidate, which could mean fish oil is more stable during the manufacturing process.

Should I Take Fish Oil or Krill Oil?
The debate on which of the two is better won’t seem to end anytime soon. But looking at it from another perspective, the preference whether you should consider a fish oil or krill oil supplement could depend on your requirement – in terms of which health condition you are managing. Of course, just like other supplements, it is advised that you talk with your healthcare provider before taking either types of supplementation.

Yummy Vitamin D-rich Meals

Vitamin D plays a huge role in your health. It helps in the proper absorption of calcium, magnesium, iron, zinc and phosphate in the body. More significantly, it helps prevent the weakening of the bones, a condition called osteomalacia, which can cause bone fractures.

Where to get Your Vitamin D

Your skin can convert a good amount of vitamin D from the sun, provided you are not wearing a sun block. But if standing under the sun isn’t really your thing, or you don’t always get the chance to stay outdoors or, perhaps, you are located in areas where the sun’s exposure is limited, then you should make sure you are getting enough vitamin D through your dietary intake.

Some food sources of vitamin D are salmon, mackerel, sardines, tuna, beef liver, eggs, cow’s milk, cheese and vitamin D fortified foods. However, for individuals like me, these foods can sometimes taste simple and plain when cooked the usual way. So, what I do is spice them up a bit by tweaking some recipes, sometimes cooking them several of them in one dish – that means more vitamin D in one go!

My Top 3 Recipe Picks

It seems quite easy to just look up recipes and meals, but sometimes I don’t have the ingredients available. Or maybe I have watched a cooking show that has an interesting dish I would like to try but want to spice it up more healthily – what I would do is replace the ingredients with vitamin D rich foods and still enjoy the meal.

So, here are some meals you can try for a vitamin D rich dinner (or lunch):

Salmon Croquette

This tasty dish is not only rich in vitamin D; it is also a good source of magnesium, vitamin E, vitamin B and calcium. Use canned salmon, milk and lemon juice for the tasty patties, and season with cayenne, salt and pepper. Baking is my preferred method, but if you don’t have an oven, deep-frying or frying will do. You can match this with mashed potato, but I often eat it with lettuce.

Penne with Tuna

Now this is a really simple dish, but it tastes awesome just the same. It’s perfect for when you don’t have a lot of time for preparation, and you can even set some aside for the next day. I use canned tuna and penne, but you can substitute the pasta with macaroni or fusilli, whichever suits your style. The olives will also give a kick to the overall flavour. Apart from being an excellent source of vitamin D, this yummy dish is also low in cholesterol.

Sole Fillet with Vegetables

You may need to have oven for this to really achieve the delish taste and, of course, the sole fillet. You can substitute this with cod if you wish. To make this extra flavourful, I top the dish with grated Parmesan cheese and eat it with potato, lettuce and tomato. Squeezing some lemon juice also adds a unique taste.

7 Ways to Make Eating More Fun for Kids

As parents of small children, it can sometimes be a struggle to convince your child to eat certain kinds of food and introduce new items to their diet. There are times when they would refuse fruits and vegetables, and would rather eat fried dishes and even junk food.

But if you want them to develop healthier eating habits, the best trick is to make eating more fun for the kids and the entire family.

1. Schedule your mealtime

There's no better way to start than by keeping things organised. By setting a schedule for meal times, you are making them aware of when they should be eating and how much time they should spend at the dining table. This means you are slowly introducing a disciplined eating habit, which they will naturally adapt even after they grow older. This also allows them to cut on the junk foods and avoid skipping meals. Meal schedule shouldn't only include breakfast, lunch and dinner, but as well as in-between snacks.  

2. Plan a menu

Repeated exposure to the same dishes can cause your child to lose their appetite and divert to junk food, so planning your meals ahead will help avoid this. It will also be easier on your part as you won't have to stress about what to prepare every mealtime.

3. Try out some new, mix-and-match recipes

Meal-planning is also the perfect time to learn new, perhaps healthier recipes, and experiment on dishes. And since you are after giving your child nutrient-rich options, you can always substitute certain food items with healthier choices. Instead of making French fries, offer them sweet potato fries. Or make your own soup rather than reheat from the can.

Also, if you have leftovers from dinner, you don't need to serve the same dish again. You can always recreate and use them as ingredients for another meal. You can also incorporate their vitamin supplement into their meal. For instance, you can easily mix Vita Sprinkles into their meal, or even use it as a topping.

4. Presentation makes food more appetising

Do you notice how appetising food is even when you're just looking at their photos? It's all about presentation. Whilst our taste buds will be the final judge in how much we will like the meal, the visual presentation of the food will certainly drive excitement in us. This is also true for kids.

When preparing meals and snacks, kick it up a notch with an artistic approach. Use skewers when serving fruits, create yummy dips, mould pastries and slice bread into interesting shapes (stars, half moon, hearts – or shapes that your kids really like), and use attractive containers and wares.

Some parents can also use coasters and placemats with special designs to entice their kids to eat and make eating time more enjoyable.

      5. Make eating time a time for learning

Children are naturally curious beings, so use dinnertime a chance to tickle their young minds. Aside from teaching them about dining etiquettes, you can sharpen their knowledge by discussing with them the importance of the food they are eating, telling them fun stories about it, its history, and so on. Sure you need to research about the facts yourself, but it isn't a bad idea, right?

6. Let kids help in selecting and preparing meals

Involving your little ones in planning meals, shopping for food and preparing dishes will allow you to educate them better about health and nutrition. Plus, it will definitely be a fun experience for them and a great time for bonding. You should also let them create and decorate their own healthy snacks.

7. Create an interesting checklist for the food they have eaten

Most kids love scribbling, so let them enjoy it. Create a mealtime checklist – whether on a board or paper – complete with drawings and colours. You can write down which food groups they have consumed for the day, which ones they need to have, and let them draw the foods they have already eaten.     

Is It Healthy to Consume Raw Eggs?

Is eating or drinking raw eggs healthy? Why is there a debate about the health benefits of eating raw eggs when bodybuilders and athletes are known to include raw eggs in their diet?

Nutritional Value of Raw Eggs

Eggs are a good source of vitamins and nutrients, including vitamins A, E, D, K, B2, B5, B12, phosphorus, lutein and protein. Eating raw eggs helps eliminate your body’s stored toxins which, in turn, cleanses your entire system.

One concern about consuming too much raw egg white is the possibility of developing biotin deficiency, because the avidin in the egg white can bind the biotin and prevent nutrient absorption in the body. Biotin, which is needed for cell growth and the production of fatty acids, is actually present in the egg yolk in high content. This means that eating both the egg white and the egg yolk can increase biotin levels and help prevent biotin deficiency.

Egg Cholesterol

The cholesterol in eggs is not harmful, contrary to common belief. Eggs contain healthy fats that help cleanse your body. The cholesterol you get from eating unprocessed, raw eggs cannot lead to heart attack by itself, either. Several studies have shown that people who have had a heart attack have not necessarily eaten more fats, and some had even lesser fat intake than others. Each medium-sized egg, weighing about 44 grams, can contain around 63 calories.

Enjoying Raw Eggs

You can enjoy your raw eggs by cracking the shell (make sure it doesn't have cracks and it doesn't give off a foul smell), pouring it in a glass or cup and drinking it immediately. Slicing the egg white can also help you gulp it down easier.

And whilst others start their mornings with baked eggs in avocado, you can add scoops or slices of avocado to your raw eggs. Some use a food processor to mix them together.

What You Need to Know About Osteoporosis

What is Osteoporosis?

Osteoporosis is a common bone disorder that is caused by the progressive loss of bone mass and density, making bones more vulnerable to fracture. During the childhood and adolescent years, the body breaks the old bones, and new, stronger bones are rebuilt. At a later age, our body breaks down bones faster than it is rebuilding new ones. This can result in osteoporosis.

Who Are At Risk

Due to their reduced levels of oestrogen, the hormone responsible in helping maintain bone mass, women reaching their menopausal stage become at higher risk for osteoporosis. Not only women can be affected by osteoporosis. Both men and women can be equally affected by secondary osteoporosis. On the other hand, senile osteoporosis (primary type II) can occur in one male for every two females. In general, the only difference is that, bone loss in males happens much later and at a slower pace than in women.

Preventing Osteoporosis

Osteoporosis may seem to be an unavoidable circumstance as our bodies age, but there are preventive measures that can reduce bone loss and the possibilities of fractures.

•    Increase Calcium Intake

Calcium is an important mineral for bone strength. Most of the calcium in the body is stored in the bones and teeth, which in turn help people

avoid fractures and the weakening of bones. Sufficient calcium in the body also prevents tooth loss in older people.

Dietary sources of calcium include milk, cheese, yoghurt, whole almonds, tofu made with calcium sulphate as coagulant, soy milk, and dark, leafy green vegetables. Adequate consumption of calcium should begin at childhood, in order to have higher bone mass when reaching adulthood. This also helps in avoiding fractures as a person ages.

For premenopausal women and men 1000 mg of calcium a day is recommended, and postmenopausal women should take 1200 mg. The total daily calcium intake includes both dietary intake and calcium supplements.

• Sufficient Intake of Vitamin D

Vitamin D is essential in order for the body to properly absorb calcium. This is why many calcium supplements have vitamin D. The amount of vitamin D that the body needs mainly depends on age.

The primary source of vitamin D is exposure to sunlight, although a number of foods – fish liver oils, fatty fish, whole egg, and cooked beef liver – also contain vitamin D. Vitamin D from dietary sources is usually not enough, so taking vitamin D supplements may be a necessary option to ensure calcium absorption and prevent bone fractures.

• Change in Lifestyle

Too much alcohol can increase the risk of bone fracture because of poor nutrition and increased possibility of falling. Limit your intake to not more than two drinks a day, or avoid alcohol all together.

Smoking has been found to increase the rate of bone loss, and can have a significant impact on the reduction of bone density of women undergoing menopause. Quitting the cigarettes as early as possible can help avoid osteoporosis.

Regular exercise, approximately for at least 30 minutes three times a week, can improve bone strength and density in premenopausal women and maintain bone mass in postmenopausal women. Exercise can also improve muscle strength and reduce the risk of falling that can lead to bone fracture.

• Avoid falling

Osteoporotic fractures can occur when a person trips, slips and falls. Being extra careful and taking precautionary measures when moving around an area, as well as clearing up clutters and providing enough lighting may help avoid falls.

• Monitor Your Medication

Some medications such as heparin, glucocorticoid and antiepileptic drugs may increase bone loss overtime. If you are taking any of these medications, check with your physician if it is possible to decrease or discontinue your intake.

Medication for Osteoporosis

For some cases, drug therapy and medication for osteoporosis maybe necessary. This is especially true for postmenopausal women who have had fractures, and other individuals who are at higher risk for osteoporosis. These medications include bisphosphonates, risedronate, ibandronate, alendronate, zoledronic acid, calcitonin, and oestrogen-progestin therapy. Before taking any medication, consult your physician.

Coping with Stress

Nowadays, stress seems to be a normal part of our everyday life. But just because it seems normal, doesn't mean it is something that should be ignored. Not all kinds of stress is bad though; there are types of stress – in small amounts – that can drive the body to become more alert, adapt to change and even increase one's productivity level so goals can be achieved.

What Stress Really Is

Generally, stress is a physiological reaction to both external and internal factors. External factors may include your job, daily life problems, interpersonal relations, studies, pressures and challenges you have to deal with. Internal factors may refer to every aspect of yourself, such as a nutritional status, your overall health and emotional stability, among others. These all play an important part in how you are able to handle and cope with stress.

Stress allows the release of powerful neurochemicals and hormones that prepare you for action – to fight or flee. If we don't take action, the stress response can create or worsen health problems.

Symptoms of Stress

·        Some of the common stress symptoms may include:

·        Headache

·        Fatigue

·        Changes in sleeping habits

·        Changes in eating habits

·        Emotional and behavioural changes

·        Emotional instability (mood swings)

·        Irritability

·        Depression

·        Muscle tension or aches

Vulnerability to Stress

Prolonged, unexpected, uninterrupted and unmanageable stress are the most damaging types of stress that can and will affect good health or worsen a health condition. So you have to be aware that in some cases, treatments, such as tranquilisers and muscle relaxants, will come in handy. Others also opt for supplements that aid in coping with stress, and help relieve stress symptoms such as irritability and fatigue.

Each person has a unique way of responding to stress. This is why some people can get easily affected by it whilst others seem to be stronger and more able to handle it. This, however, does not mean people affected by stress are weak; it only means that some people are more vulnerable to stress. Vulnerability to stress can be related to one's social environment, as well as intrapersonal factors.

Unstable environments, both emotionally and financially, lack of social support, health problems and self-esteem problems are the usual factors that make us more vulnerable to stress. For instance, a healthy individual could cope with a stressful situation much better than someone whose day-to-day life includes dealing with poor health.

Stress can affect people of all ages and all walks of life, so there aren't really preventive measures. However, social support and emotional stability help us become less vulnerable to stress.