Health and Wellness

Health Benefits of Green Tea

Do you know that Health Benefits of Green Tea surpasses other tea varieties? Green tea is now one of the most popular health drinks around. It is now widely available commercially. Green tea is one of three main types of tea, along with oolong tea and black tea. These three types of tea differ based on their oxidation levels. While black tea is fully fermented and oolong tea is partially fermented, green tea is only steamed, pan heated, or baked, thus preventing full oxidation. This is why the leaves are still green. But what difference does green tea really make for our health?

Green Tea Is A Powerful Antioxidant

Because of its preparation process and the natural properties of tea, green tea is one of the best and most powerful antioxidants currently known. It is rich in epigallocatechin-3 gallate or EGCG, which is lost during the fermentation process done to oolong and black tea but is preserved in green tea. EGCG is a far more superior antioxidant even when compared to vitamins E and C. Its antioxidant action effectively helps prevent free radicals from wreaking havoc within the body, causing tissue damage, weakening the cells, and thus making the body more susceptible to diseases. As a matter of fact, EGCG has the ability to attack cancer cells without causing harm to healthy tissues. This is why certain studies have linked green tea with the reduced risk of the growth of cancer cells in the body.

Health Benefits of Green Tea — Photo Credit: symic

Green Tea Lowers Cholesterol Levels

There is also research that shows how green tea can also lower the overall cholesterol level in the body by reducing the levels of LDL or bad cholesterol so there is more HDL or good cholesterol in the body. This can help prevent health problems such as cardiovascular diseases, hypertension, and thrombosis or the abnormal formation of blood clots, which is known as the biggest culprit behind heart attacks and strokes.

Green Tea Helps Burn Calories

A study published in the American Journal of Clinical Nutrition back in 1999 showed a link between green tea and weight loss. The study, conducted at the University of Geneva in Switzerland, found that men who were given green tea extracts combined with caffeine were able to burn more calories than men who were given a combination of caffeine and a placebo.

Green Tea Prevents Tooth Decay

Some studies also showed that green tea’s ability to destroy bacteria can also actually put a stop to dental plaque. Good oral health is very important to a person’s overall well-being and health, after all.

Are There Any Negative Effect?

Aside from the health benefits of green tea, advocates should also be warned of a particular harmful effect that has been traced to increased intake of green tea. According to some reports, drinking a lot of green tea can lead to insomnia because it contains high caffeine levels. Although the caffeine content is lower than that of coffee, some people might not be aware of this and might consume a lot of green tea to enjoy all its benefits.

It is true that green tea has several important health benefits, but it should also be taken in moderation within a single day.

High Fiber Foods: The Key to Heart and Digestive Health

Everyone knows that fiber is good for digestion. With tons of TV ads and commercials promoting fiber rich supplements, the point has been made clear to the public.

The good news is you don’t need to buy supplements to get fiber working in your body; it comes naturally from the regular food that we eat. All that needs to be done is identify these High Fiber Foods and consume them on a regular basis.

High Fiber Foods and Digestive Health

The fiber that we consume by eating fruits and vegetables are called dietary fiber. These mainly come from plants. Since our body cannot process fiber, it goes down to the colon to maintain regularity. It also helps prevent constipation.

There are 2 types of dietary fiber: insoluble fiber and soluble fiber.

Insoluble fiber pertains to fiber that does not dissolve in liquid. This fiber moves in the digestive tract and acts as a binder that increases the stool’s volume. Some of the common sources of this fiber are whole grain foods and nuts.

Soluble fibers, on the other hand, can take-in water. This helps to form the texture of the stool. Most fruits are rich in soluble fiber.

High Fiber Foods and Heart Health

Fiber also plays a part in maintaining a healthy heart. Studies show that people who take more fiber in their diet have lesser CRP in their body; CRP stands for C Reactive Protein which is associated to heart disease. This has also been identified as one of the factors that causes stroke.

High Fiber Foods List:

Here is a list of foods that are high on fiber.

Fruits

Grapefruit
Orange
Apricots
Strawberries
Apples
Pear
Banana
Blueberries
Figs
Peaches
Avocado
Raspberries

Vegetables

Beets
Green beans
Kale
Broccoli
Cabbage
Carrot
Spinach
Cauliflower
Onions
Brussels sprouts
Peas
Corn

Nuts

Pistachio
Pumpkin seeds
Walnuts
Almonds
Peanuts

Whole Grains

Whole Wheat Pasta
Bran cereal
Brown Rice
Oats

Bell Pepper Health Benefits

Bell peppers are mild flavored peppers with a crisp texture. This is also called sweet pepper – because of its sweet flavor – and capsicum. It is a rich source of Vitamins A and C.

They come in different colors: the most common colors of bell peppers are green and red; there are also yellow bell peppers available in most part of the US. Some stores package them together. Each pack has 3 bell peppers of different colors (red, yellow, and green). This is called stop light.

Did you know that paprika is made from bell pepper? You read it right. These are bell peppers in powdered form.

Aside from having a nice appearance, delicious taste, and a perfect crisp, bell peppers also have health and weight loss benefits. They contain essential vitamins and minerals that make you healthy and stay fit.

Cancer Fighting Food

All bell peppers, regardless of color, carry pigments called carotenoids. This protects the peppers from the harmful effects of the sun until it ripens and is ready for harvest. The good thing about carotenoids is that it does not only protect the bell pepper; when eaten, it also protects us from cancer causing free radicals. This is made possible by its high antioxidant content. It improves our immune system to fight cancer and other diseases.

Vitamin C is also abundant in bell peppers, especially the red and yellow ones. A single piece of bell pepper is more than enough to supply you with your daily Vitamin C needs. This is more than the amount that you can get for an ordinary orange or mandarin. Furthermore, Vitamin C protects against any disease of the heart and some common types of cancer such as colon cancer.

Weight Loss

Bell peppers are low in calories. It is estimated that a cup of bell pepper contains only 22 to 25 calories. This makes this wonder pepper friendly to people who want to lose weight. In addition, your weight loss goal is far from impossible when you add bell pepper to your diet. This is because bell pepper boosts the production of body heat – making you burn more calories than usual.

Other Health Benefits

Did you know that bell pepper is rich in beta carotene? Red bell pepper, in particular, has the highest content among the varieties. This improves eye sight and protects against cataracts.

Are you a fan of bell pepper? What are your favorite bell pepper recipes? If you are looking for one, I recommend our Stuffed Peppers.

7 Best Cancer Fighting Foods

Cancer Fighting Foods protects our bodies from carcinogens and free radicals. These foods help prevent cancer.

Cancer is an ailment distinguished by the unrepressed development and spread of abnormal cells. This fatal disease builds up in 2 stages: the initiation stage where the healthy cell is tainted; and the promotion stage, where the abnormal cell multiplies. Having Cancer Fighting Foods in our daily diet is a great start. Always remember the saying: prevention is better than cure.

It is said that a large percentage of all cancers are related to diet. This means that people get cancer from unhealthy eating. This type of eating habits include the consumption of fatty foods, processed foods, excessive alcohol drinking, and not considering any Cancer Fighting Foods in their meals.

Here are the 8 Best Cancer Fighting Foods that we should consume regularly:

1. Carrots

A low intake of Vitamin A (especially Beta Carotene) is linked to cancer. Carrots are rich in Vitamin A. It aids in the prevention of cancer by inhibiting the growth of abnormal cell; strengthening the immune system; and protecting cell membranes. Having freshly juiced carrots and carrot cake (with less sugar) can help.

2. Spinach and other Leafy Vegetables

Turnip greens and spinach are some examples of leafy cancer fighting foods. These leafy vegetables are rich in folic acid. The main function of folic acid is to maintain the cell’s genetic code and regulate normal cell division. Have you tried crispy spinach lately?

3. Mushrooms

Mushrooms helps our body battle cancer. It also helps build a strong immune system. Mushrooms such as reishi, agaricus , and shiitake have polysaccharides. This helps build a solid immune system that can prevent cancer. Lectin, a protein found in mushrooms, is known to kill cancer cells and stops them from multiplying.

4. Tomato

Tomatoes are known to have lycopene. These are antioxidants that fight free radicals (which causes cancer). Aside from lycopene, tomatoes contain vitamin C. This vitamin is known to protect normal cells from being damaged or altered by cancer cells.

5. Cruciferous Vegetables

Broccoli, brussels sprouts, and cabbage have something in common. They all contain a component that is said to fight cancer (breast cancer in particular). This is known as indole-3-carbinol. It fights cancer by changing cancer-promoting estrogens into a more defensive assortment. They also have sulforaphane, which is believed to prevent rectal and colon cancers. Eating Beef with Broccoli and Cheesy Broccoli Soup might help.

6. Raspberries

Raspberries is a good source of anti-oxidants. This fruits also hold several types of minerals and vitamins that aid in cancer protection. One type of antioxidant that can be found in raspberries is anthocyanins. This anti-oxidant is known to protect the cells from free radicals that cause cancer.

7. Kale

Kale is a leafy green vegetable that has a lot of health potentials. For starters, it is known to contain indoles. These are compounds that help prevent the conversion of laceration to cancerous cells in sensitive tissues. Also, a component of this vegetable called phytochemicals may restrain the growth of lumps and protect healthy cells from carcinogens. Kale chips might sound good.

Diabetic Diet Food List – What to Consume and Avoid

Diabetes mellitus, or simply Diabetes — is a type of metabolic disease wherein an individual has high blood sugar. There are 2 main reasons why this is occurring: the right amount of insulin — a hormone responsible in carb and fat metabolism regulation — is not being produced by the body; or the body does not respond to insulin.

Diabetics need to maintain their blood sugar levels should be close to normal. Diet is a huge factor to make this happen. Diabetics needs to be aware of the right food that they need to eat. These foods should be high in nutrients and low in calories and fat.

There are several foods that diabetics should avoid. Among these are the following:

Foods with Saturated fats.

Some examples of foods with saturated fats are pork, beef, bacon, bratwurst, hot dogs, pork rind (chicharon), dairy products with high fat content. Avoid eating processed foods especially those with margarine.

Foods that are high in cholesterol.

Cholesterol is a killer when it comes to heart health. This is also bad for people with Diabetes. Diabetics should watch out for foods that have high cholesterol content. Foods such as shellfish, innards (liver and the likes), egg yolks, and chicken skin should be avoided.

Here are some of the food groups that diabetics should have:

Foods rich in fiber.

Fiber rich foods are good for digestion; they are also recommended for diabetics because they can control blood sugar levels. Fiber can be found on certain foods such as raspberries, banana, orange, raisins, barley, bran, popcorn, brown rice, lentils, pecans, artihokes, and peas.

Good carbohydrates.

Too much carbohydrates can lead to a high blood sugar levels. However, there are foods that contain good carbohydrates. These foods can help diabetics maintain their blood sugar levels. Some foods that have good carbohydrates are whole grains, fruits, vegetables, bran, and legumes.

Foods with good fats.

If there is such a thing as good cholesterol, there is also good fat. These foods mono and poly saturated fats that help lower cholesterol. It is recommended to have moderate anounts of these food types. some examples are almonds, olives, avocado, and walnuts.

Foods with Omega-3.

Omega-3 rich food promotes the health of the heart and reduces fats in the blood. Omega-3 can be found in certain kinds of fish which include tuna, halibut, cod, salmon, and mackerel.

Health Benefits of Pineapple

The Health Benefits of Pineapple seem endless. You might know pineapple as a canned fruit that come in various slices. In reality, pineapple is a fruit composed of many flowers. The fruits of each flower circle around a single core; each fruit is characterized by a spiny part which we sometimes call as eyes.
Children from tropical countries know what a pineapple looks like. This is because the fruit grow best in humid climate and is readily available almost whole year round. For others, pineapple is just a simple canned fruit – or better yet a fruit shaped like Sponge Bob’s house.

One known Health Benefit of Pineapple is its ability to prevent scurvy. This fruit is rich in Vitamin C, but there is more to it than that.

Pineapples contain an important enzyme called bromelain. This enzyme has been found to be an effective anti-inflammatory compound that helps reduce swelling. It is also known to treat sore throat, arthritis, gout, and acute sinusitis.

Another Health Benefit of Pineapple is its ability to assist in digestion. It is more advisable to have pineapple in between meals to enable proper digestion that can lead to weight loss. If pineapple is eaten with any other food, it will first digest the food that was eaten with it, leaving a little effect on the other foods and proteins stored in the stomach.

Eliminating free radicals from our body is important. Pineapple, like berries is also high in anti-oxidants. This is responsible in protecting our cells from free-radical build-up that can lead to asthma, colon cancer, and rheumatoid arthritis.

Other Health Benefits of Pineapple include: Goiter prevention by regulating the thyroid gland; protects against bronchitis by removing the inflammation of the bronchial tubes; prevents high blood pressure; removes worms from the intestine; prevents dyspepsia from occurring.

Do you have more Health Benefits of Pineapple to add? It is now your turn.

7 Healthy Recipes for Diabetics

Here are 7 recipes for diabetics. Diabetes is a group of diseases portrayed by high blood sugar levels (glucose in particular) that results from the body’s inability to produce insulin (Type 1 Diabetes) or the inability of the body to use insulin (Type 2 Diabetes).

Sadly, there is no proven cure for Diabetes at this time. However, constant medications and a change in lifestyle such as eating habits and food choices can control this chronic disease and help maintain a normal life.

When it comes to food, diabetics should eat lesser carbohydrates, fats, and protein. Among the three food groups, carbohydrate control should be prioritized because it is responsible in producing a huge percentage of glucose in a person’s blood.

Recipes for Diabetics - Eggplant Casserole

Here are some delicious recipes for diabetics and non-diabetics alike:

1. Sirloin Steak and Tomato Salad

2. Meat Balls in Garlic Sauce

3. Diabetic Caramel Apple Salad

4. Sugar-Free Coconut Milk shake

5. Cheesy Eggplant Casserole

6. Apple Dumplings

7. Honey-Mustard Pork Chops

Do you have recipes for diabetics that you want to share? You can post them in the comment box below.

12 Foods for a Healthy Heart

Have you thought about the health of your heart lately? I know that this is not a health and fitness blog, but I think that part of maintaining a food blog is the responsibility of reminding everyone about personal health when it comes to food.

Enjoying good food as a way of life is everyone’s dream. Having a good meal for lunch and dinner comforts us; it makes us feel good and relaxed. Sometimes, food has become an outlet to release stress brought about by our busy lives. However, not all the food that is good to our taste is good for our health.

We all have our own definition of good foods. For me, it might be a juicy steak dinner or perhaps some grilled pork chops for lunch. Others might say that fresh vegetable salad and clam chowder make them feel good. Whatever our definitions are, we owe it to ourselves to at least know the foods that provide health benefits – especially when it comes to our heart.

I am not saying that we need to turn our backs completely on the not so healthy foods that we enjoy. We can still enjoy them occasionally while adding some heart healthy foods to our regular diet.

Here are some of the foods that our hearts will love:

1. Almonds

Like most nuts, almonds are rich in monounsaturated fat, vitamin E, fiber, minerals that are good for our heart. It is capable of boosting exercise performance and help fight fatigue.

2. Avocado

Another monounsaturated fat called oleic acid is found in avocados. Oleic acid is known to decreases LDL cholesterol (bad cholesterol) while promoting HDL Cholesterol (good cholesterol). It is also a good source of potassium and minerals which help regulate blood pressure.

3. Blueberries

This is considered as the most powerful disease-fighting food. Blueberries contain a lot of antioxidants components, fiber, and vitamin C that boost heart health.

4. Oatmeal

Oatmeal is rich in omega-3 fatty acids, folate, fiber, and potassium. This super food can lower levels of LDL cholesterol (bad cholesterol) and help keep arteries clear.

5. Peas

Rich in folic acid and vitamin B6, green peas improves cardiovascular health. In addition, peas contain vitamin K, which is essential in stopping blood clots.

6. Pineapple

Pineapple is a good source of fiber and Vitamin B1. Although fiber is known to aid digestion, it is also responsible in reducing the risk of heart disease and diabetes. Vitamin B1, on the other hand, maintains healthy cardiovascular and nervous system functioning.

7. Red Grape Fruit

It has been discovered that having red grapefruit in your daily diet can reduce a huge percentage of bad cholesterol and triglycerides. It is also protects us from heart disease.

8. Salmon

This fish is a good source of protein and heart-healthy omega-3 fatty acids. Eating salmon for at least twice per week decreases your risk of heart disease.

9. Soybean

Soy protein in soy bean is known to lowers blood cholesterol. It also increases good cholesterol and lowers triglyceride levels.

10. Spinach

Spinach is a source of several significant vitamins and minerals. Vitamin K, manganese, magnesium, calcium, potassium, vitamin B6, vitamin A, vitamin C, and heart-healthy folate are some of the beneficial vitamins that this wonder vegetable provides.

11. Tuna

Tuna is a good source of vitamins, minerals, protein, and heart healthy omega-3 fatty acids. Putting tuna in your regular diet can help reduce cholesterol levels and lower blood pressure. These positive health effects can help fight heart disease.

12. Yogurt

Yogurt can reduce the risk of high blood pressure. Based on studies conducted, people who eat 2 to 3 servings of low fat yogurt a day reduces the risk of developing high blood pressure by as much as 50%.

It is now your turn. Can you add more foods to the list?

10 Foods Proven to Boost Brain Power

Do you want to be smarter and more alert? How about having a clear mind and a healthier brain? I have good news for you; while studying hard and doing a lot of mental exercises might help, eating the right kinds of food can make your brain healthier and improve its functions.

Have you ever had mental blocks, especially during examinations or interviews? Sure, you know all the answers but you got so overwhelmed or stressed-out that you forgot or got confused during the time that you most needed it. In this scenario, mental clarity and a good memory is all you need. Don’t worry; there are specific foods that can help.

Aside from improving mental clarity and providing good memory, there are foods that make your brain healthier and lessen your chances of developing Alzheimer’s disease and rapid memory loss when you get older.

Here are the 10 foods that you need to improve your brain functions:

1. Fish

Our brain needs Omega-3 fatty acids. These fats help the cells in our central nervous system lubricated to function properly. In addition, Omega-3 reduces inflammation or swelling in the brain which is a key factor in brain disease. Fatty fish such as salmon, herring, and sardines are good sources of Omega-3.

2. Wholegrain foods

Forgetfulness and memory loss can be controlled if you eat lots of whole grain food. Cereals, whole wheat pasta, wheat bran, and wheat germ and other wholegrain foods contain vitamin B6, vitamin B12, and folic acid. These are essential vitamins that improve memory functions.

3. Tomatoes

Eating tomatoes protects your brain cells against damaging free radicals. Tomatoes contain a powerful anti-oxidant called lycopene. This acts as a layer of protection and can also prevent dementia and Alzheimer’s disease. Check this post for more tomato health benefits.

4. Dark Leafy Green Vegetables

Another good source of folic acids are vegetables such as spinach, bok choy, collard, kale, and mustard greens are just some examples. Folic acid is responsible in preventing dementia and cognitive decline. It also helps avoid Alzheimer’s disease.

5. Eggs

Who says eggs are not healthy? Our brain needs choline for proper development and better memory functions – it can be found in eggs.
Aside from choline, proteins and other essential minerals that help our brain function properly are all in that oval thing. Tired of boiled eggs? Maybe some of our egg recipes might interest you.

6. Berries

Would it make you berry happy if you knew that your favorite berries can improve short term memory? Smile because they do. Aside for improving short-term memory, berries are good sources of anti-oxidants which protect brain cells from free radicals and lessen the occurrence of brain disease. Here are more benefits of eating strawberries.

Trying our fruit salad recipe is a great idea too.

7. Broccoli

Vitamin K (K1-phytomenadione, K2-menaquinone) is said to improve brain cells and prevent Alzheimer’s disease. Broccoli contains enough vitamin K needed to better the condition of your brain and avoid brain diseases. Aside from that, beef with broccoli tastes good too. Read this guide on how to cook broccoli.

8. Pumpkin Seeds

Did you know that pumpkin seeds (or buto ng kalabasa) are rich in Zinc? This mineral is known to enhance memory and thinking skills. A handful of pumpkin seeds provide the recommended daily zinc allowance. There are more information about the benefits of pumpkin seeds in this post.

9. Nuts

Going nuts is not too bad at all if you’ll just eat them. Nuts are known to develop memory because they are rich in vitamin E. I like almonds in particular. Learn more health benefits of eating almonds.

10. Dark Chocolate

This high blood pressure maintenance is also good for the brain if taken in moderation. Dark chocolate’s caffeine content helps improve focus and concentration which can make you more productive. This reminds me of the positive health effects of coffee article that I’ve written a few month back.

Do you have other food or food groups in mind? Let us hear from you, your comments are always welcome.

How Hot is Your Chili Pepper?

Ever wondered how hot your favorite chili peppers are? Well, I was wondering how hot Siling Labuyo (Asian Bird’s eye chili) was and how it does compared to the other chilies in the world. All the while, I was thinking that the smaller the size of a chili pepper, the hotter it gets – but I was wrong (my friend who told me that tale was wrong too).

It appears that the piquancy (hotness and spiciness) of a chili pepper can be measured by the amount of capsaicin (which is a chemical compound) that it contains. This means that the higher the capsaicin level of a chili pepper, the hotter and spicier it gets. There is a method in measuring the capsaicin level in chili peppers; this is called the Scoville Organoleptic test. This was named after its creator, Wilbur Scoville. On the other hand, the Scoville Scale is the standard measurement used to categorize the degree of piquancy of chili peppers depending on their capsaicin content. I wouldn’t have learned this if not for Adam Richman’s Man vs. food.

So, how did Siling Labuyo fair? As you can see, it is somewhere on the average level. It will take 10 times the capsaicin level of Bird’s eye chili to match the hottest naturally grown chili pepper in the world, the Bhut Jolokia or most popularly known as “The Ghost chili”.

I like chili peppers; in fact, I can even chew bird’s eye chili if dared. However, I can’t seem to think of myself chewing the hottest chili in the world – that would be totally insane. At present the hottest chili that I ever had was the Habanero. I guess that that’s the farthest that I will go.

What was the hottest chili pepper that you tasted so far? Care to share your experience?