The festive holidays are upon us! Regardless of the state of the economy, people will consume more food and drinks at this time of year. Enjoy yourselves by all means but try to remain healthy by keeping in mind some feasting facts while you celebrate.

Foods with added sugar reduces good cholesterol levels, increases blood fats and adds to the risk of heart disease. Carbonated drinks, sweetened beverages and sports drinks are the main source of sugar. Cakes, candies, cookies, sweetened cereals and dairy products like flavoured yogurt are other major sources of sugar. Sugar makes our food taste better, but it also adds up the calories and does not provide any nutrition. Sugar causes tooth decay, gingivitis, and bad breath if left in the mouth. Drinking alcohol causes dehydration and depletes our body of minerals, vitamins and antioxidants. It contains relatively high amounts of calories and certainly not recommended for obese or weight conscious people. Alcohol also cause bad breath and dry mouth. Excessive drinking can cause decreased immune responses. This can directly affect the gums and teeth and the rest of your body, as well. People tend to eat unhealthy finger foods when they drink alcohol at the same time, especially beer.

Alcoholic drinks can burn the stomach lining when consumed in large amount within a short time. This may damage the liver as it has to break down the alcohol and produce toxic substances in the process. Women are more susceptible to alcohol-related diseases due to their smaller body size and liver volume.

If you have to drink, choose wine instead of beer as it aids digestion and is good for the heart. Fruit juices are also good alternatives. You might already know that consuming spicy food can cause bad breath. Spicy food usually include ingredients like garlic, onions and pepper which can cause long term oral disorders such as bad breath. Although these ingredients contain important nutrients and vitamins, it is better to choose non spicy recipes than the usual spicy cuisines. Eat more fruits and vegetarian dishes as they are good choices and healthier for your teeth and gums.

Manage your stress. Take some time out to meditate, attend a yoga class, or just curl up with a good book or music CD. Anything that makes you feel relaxed and eases your mind will be helpful in reducing your stress. Your oral hygiene routine is important during the festive holidays when you tend to drink and eat excessively. If possible, brush and floss your teeth after every meal, or at least rinse your mouth with water. Be mindful that all the eating and drinking during the festive holidays may affect your teeth, gums, breath, and your overall health.

Does green tea reduce blood pressure?

Green tea is believed to contain compounds that relax blood vessels but scientific evidence supporting this is fairly weak.

The claim: Green tea can help lower blood pressure.

The facts: Few foods have a reputation for soothing stress quite like a hot cup of tea.

Green tea, in particular, has been credited with reducing stress and anxiety and is believed to contain compounds that relax blood vessels.

However, when scientists looked at whether it lowers blood pressure, even by a little, the evidence is fairly weak.

Some small studies have found that a few cups a day can shave some points off blood pressure levels, but others have found that it provides no help at all and may even be counter-productive.

Still, the news is not all bad for tea drinkers.

In a recent randomised study financed in part by the United States Department of Agriculture, scientists at Tufts University recruited 65 men and women with modestly high blood pressure who were not taking medication.

Some were randomly assigned to drink a cup of hibiscus tea three times a day, while others received a tea-flavoured placebo.

After six weeks, the hibiscus tea group saw a respectable drop in systolic pressure – the top number in blood pressure readings – compared to the placebo group, suggesting that the tea made an impact.

However, experts said that more study is needed.

The bottom line: Green tea does not seem to have much effect on blood pressure while hibiscus tea may have the potential of lowering blood pressure.

Coconut water is the purest liquid second only to water itself. It has many health benefits and uses that you probably did not know about.

Many persons have gone to the Caribbean , the Pacific Islands , Florida , Hawaii , South America or Southern Asia and have tasted some very refreshing coconut water. The palm trees you have become accustomed to while on vacation are very potent sources of coconut water that has many health benefits and uses that you probably did not know about.

Coconut water is the purest liquid second only to water itself. It is chock full of electrolytes, calcium, potassium, magnesium; everything that is good for you.

Coconut water is the liquid that is taken from unripe coconuts. If coconuts get ripe the liquid that is inside will harden and become a part of the white flesh of the coconut, which is used to make coconut milk. So, picking the coconut while it is unripe will ensure that the body gets all the benefits of coconut water.

Coconut Water Hydrates the Body
Coconut water is an isotonic solution which replaces the fluids and minerals that the body loses during physical activities. For this reason, many athletes and persons who work out regularly are encouraged to drink coconut water to replace all the minerals and fluid that they lose while working out. Even the United Nations Food and Agriculture Organization (FAO) attest to the benefits of drinking coconut water when it fought for a patent in 2000 to market coconut water as the next big sports drinks.

Coconut Water Relieves Urinary Problems
If you consume coconut water on a regular basis it can reduce urinary problems. People who suffer from strangury, polyutra and other urinary ailments drink coconut water to relieve their symptoms

Coconut Water Kills Intestinal Worms
Drinking coconut water with one teaspoon of olive oil for three days will kill intestinal worms and clear the stomach of worms, which makes for better digestion.

Coconut Water Breaks up Kidney Stones
People who have kidney problems and are plagued by kidney stones should drink coconut water in addition to taking their medication.
Drinking coconut water regularly helps to break up kidney stones making them easier to push out.

Coconut Water is Used in Blood Transfusion
Coconut water is almost identical to blood plasma and this makes it easy to use for blood transfusion. In cases of emergency coconut water has been used as an intravenous hydration fluid instead of the standard IV fluid. During World War II many wounded soldiers were saved in the Pacific because of emergency transfusion using coconut water as plasma.

Coconut Water is an Antibacterial
Coconut water contains monolaurin, an antiviral, antibacterial and antiprozoal monoglyceride that is used to kill lipid-coated viruses such as HIV, Herpes, cytomegalovirus, flu and various pathogenic bacteria.

Coconut Water Controls Vomiting
Coconut water is great at reducing vomiting. People who have typhoid, malaria, fevers or other ailments that are known to induce vomiting drink coconut water to settle the stomach. As such, coconut water is also a good thing to drink during a hangover..

Green or unripe coconuts can be found in Asian and West Indian markets. All coconuts that they sell are closed up to keep coconut water from losing its nutrients. So, if you plan on buying a coconut, you can ask someone to chop the coconut open or you can open it yourself at home and drink it.

Source: Tommy Fassbender

I started drinking lemongrass juice after reading an article about its amazing cancer healing ability. It is not because I have cancer but as a great fan of fruit juices I was curious what it tastes like. I prompted my wife to try it out and she happily concocted a lemongrass drink which is wonderfully fragrant and refreshing.

Lemongrass Farm

Here is the recipe:

Ingredients:

• 8 large stalks of fresh lemongrass, without leaves
• 4 x 250ml cups of water
• 3 tablespoon of pure natural honey (add more if you prefer sweeter)
• 2 tablespoon of lemon juice (adjust amount to suit your taste)

Lemongrass stalks

Preparation:

1. Cut off the knob at the bottom part of the stalk.
2. Wash it in water and peel off the first layer of the stalk that may have turned brown.
3. Use a pestle or the blunt side of a heavy knife and bruise the stalks especially at the thickest and juiciest part of the stalk to split it open. This helps to release the juice when boiling.
4. Put the lemongrass stalks in the water and bring it to a boil. When the water starts to boil, turn the flame down and simmer for about 20 minutes. The water should take on a light yellowish tinge.
5. Let it cool to room temperature and add 3 tablespoons of pure natural honey (I use Manuka honey)
6. Add 2 tablespoons of lemon juice (optional). You can drink it warm or chilled  (I prefer the chilled version).

Lemongrass juice

Nutritional value of lemongrass:

1 cup of Lemongrass (about 67g ) contains:

Protein – 1.2 g

Phytosterols – 4.5 mg

Total Calories – 66.3

Total Carbohydrate -17 g

Total Fat – 0.3 g

Vitamins A, C, B6, Niacin,  Folate, Riboflavin, and several minerals including Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese and Selenium.

Apart from its delightful taste, lemongrass has many medical benefits.

Antibacterial: Lemongrass’s antimicrobial properties help to avert all kind of viral, fungal and bacterial infections.

Blood Pressure: It improves blood circulation and lower blood pressure.

Detoxifies: Lemongrass is diuretic and help to cleanse the body of toxic substances and uric acid

Digestion: Lemongrass has the effect of relaxing the abdomen, reduce belching and stomach pain.

Nervous System: Essential oils made from Lemongrass can be used to soothe agitated nerves, reduce stress and help people with insomnia to sleep better.

Painkillers: Munching Lemongrass has the effect of relieving inflammation, pains and aches.

Lemongrass is commonly used in South East Asian countries to spice up cooking; especially in curries, soups and many other dishes. It is also used as perfume and insect repellent.

Many studies and researches have been done on Lemongrass in the prevention of cancer. Though its effect is inconclusive there are evidences to suggest that it is indeed useful for preventing and treating many types of cancer.

It is definitely safe to consume as a spice and herbal drink. So it does not hurt to give it a try.

I am thinking of planting it in my garden. It smells and looks good too.

Cancer Free

FACTS OR FICTION

The claim:

Sugar in the diet can lead to acne

The facts:

The correlation between acne and sugar has long been discussed, disputed and dismissed. The food and drinks that we consume everyday contain different levels of sugar. Consuming sugar in large amount can reduce your immunity and increase your insulin production leading to hormonal imbalance. This imbalance increase the production of sebum and cause acne.

Recent studies have indicated that what really matter may not be the sugar but a food’s glycemic index, which is the speed and extent it raises blood glucose levels.
When we consume food with high glycemic index, it raises glucose levels rapidly and forcing the body to release a large amount of insulin and other hormones. Scientists believe that this occurrence stimulate oil production and cause inflammation of the skin.

To test this theory, scientists recruited 50 men and boys aged 15 to 25, all of them with acne, and monitored their progress for 12 weeks.
Some subjects were given only diet that included high-glycemic foods like sweetened cereals, muffins, pasta and white bread. The rest were given food with low glycemic index and high in protein, like fish, wholegrain breads and fruits.

At the end of the study, which was published in 2007, the subjects on the low-glycemic diet had far greater reductions in skin lesions and other symptoms of acne than the control group. They also showed a decrease in their levels of free, circulating androgens, the male hormones known to cause acne, suggesting that hormones played a role.

Though more studies and research are needed to confirm this,
Other researches have found similar correlation between high-glycemic food and acne, but scientists generally agree that more studies are needed.

The bottom line:

There is some evidence that foods high in sugar can worsen acne.

Kiwifruit is one of my favourite fruits. It tastes good and has a long shelf life. Of all the popular fruits consumed in the world today, Kiwifruit is the most nutrient-rich. It is an excellent source of Vitamins C , E and A and high in dietary fibre. Kiwifruit has twice the amount of vitamin C than orange, 3 times that of mango, 11 times that of banana and 16 times that of apple.

It is low in fat and sugar and contains no cholesterol. Most fruits have one or two nutrients but kiwifruit has a broad complement of nutrients. Among the fruits with low-sodium and high-potassium, kiwifruit ranks number one, having more potassium than a banana or citrus fruit. It also contain phosphorous, magnesium and copper.

Health Benefits of Kiwifruit

Cancer

Kiwifruit contains an anti-mutagenic component which helps to prevent the mutations of genes that may initiate the cancer process.
Kiwifruit has been shown to aid the prevention of nitrosation, a process when carcinogenic nitrates, created during smoking or barbecuing of food, is ingested.

In laboratories tests, kiwifruit extract was found to inhibit melanoma, a type of skin cancer.Arginine, an amino acid found in kiwifruit, improve post angioplasty blood flow and actually prevent the formation of plaque in the arteries.

Kiwifruit contains an important phytochemical known as Lutein which is linked to the prevention of prostate and lung cancer.
Studies have indicated that kiwifruit contains a not-yet-isolated compound that accelerates digestive transit time which help to prevent colorectal cancer. This laxative action decreases the build-up of cancer-promoting metabolites.

Kiwifruit is one of the few fruits that are green when ripe, and chlorophyllin, a derivative of chlorophyll, is believed to be an inhibitor of liver carcinogenesis.

Eye Health

Kiwifruit contains Carotenoids lutein, the natural compounds that give various fruits, vegetable and flowers their rich red, orange and yellow colors.

Carotenoids lutein promotes clear vision by absorbing the sun’s harmful ultraviolet rays and neutralizing free radicals in the retina (the light-sensitive portion of the eye). This may help to reduce the risk of macular degeneration, an age-related vision disorder that is the leading cause of blindness in older adults. Some studies have revealed that people who consumed a high quantity of carotenoid lutein have a 20 – 50% lower risk of getting a cataract.

Heart Health

Kiwifruit is particularly high in two amino acids: arginine and glutamate. Arginine dilates the arterioles and improve the blood flow which is important for heart health.

Kiwifruit a good source of vitamin E and Magnesium which are crucial for a healthy heart. It also contain pectin which has been shown to lower cholesterol.
Kiwifruit has a good sodium/potassium ratio which is critical for a healthy heart.

Impotence

Arginine is known to be effective in the widening of blood vessels and relaxation of muscles and may be helpful in treating impotence in men.

Depression

Inositol is found in kiwifruit. Recent studies have shown that inositol functions as a precursor of an intracellular second messenger system and is beneficial in the treatment of depression.

Diabetes

The presence of Inositol in the kiwifruit makes it great for diabetes patients, as it helps regulate the body hormones and neurotransmitters.

Stress Reduction

Kiwifruit contains a relatively high level of serotonin which provide a calming effect in most individuals.
Physical Fitness
Kiwifruit contains a wide range of electrolytes that is essential for replenishing those lost during rigorous exercises.

Indigestion

Kiwifruit is highly effective in easing indigestion. It contains an enzyme called actinidin that may make an excellent meat tenderizer. It is also a rich source of potassium, which is needed to stimulate the flow of digestive juices.

Joints Pain

The enzymes found in Kiwifruit could benefit people who suffer from arthritis or fibromyalgia. These enzymes are also beneficial for anyone with low back pain, hip pain and sciatica. If you suffer from inflammation of the joints and muscles you should consume kiwi fruit regularly.
Pregnancy
Kiwifruit contains close to 10% of the recommended daily value of folic acid (vitamin B9) which is vital for the health of mother and child during pregnancy, and for the prevention of birth defects.

Testosterone

Kiwifruit contains Zinc which is important for boys and men because it helps produce testosterone. In addition, Zinc is essential in for healthy hair, skin, teeth and nails
Kiwifruit is an ideal fruit to have for breakfast, or simply as a desert or snack. It is easy to eat and digest which is important for lazy people. It is good to eat a kiwifruit if you have a heavy meal to help digest the protein rich meal.

I love to drink freshly squeezed fruit juices as they not only taste great but come in so many colors and consistencies. Some fruit juices are full of vitamins, nutrients, minerals, digestive enzymes, pure water, and disease-fighting antioxidants. Fruit juices have the power to cleanse your body of toxic wastes.

For example, Pomegranate juice has been claimed to help fight cancer; cranberry juice is good for the brain and help prevent Alzheimer’s disease. The red grape juice, like red wine, is beneficial to the heart. Prune juice which is high in fibre, iron, and potassium contains a natural laxative known as Sorbitol and is recommended for relieving constipation. Perhaps the most common fruit juice which is cheap and easily available is orange juice. It is loaded with vitamin C and has immune-boosting benefits.

Recently I read about a tropical fruit juice which has amazing health properties – the Sour Sop juice. The juice is white with a creamy flavor reminiscent of coconut or banana and has a refreshing sweet sour taste.

Sour sop, which is also known as Guyabano in Spanish and Graviola in Portuguese grows mainly in the tropical regions. The flesh of the fruit consists of a juicy white edible pulp that is high in fibre, carbohydrates, Vitamins C, B1, B2, and potassium. Fortunately it is also low in saturated fat, cholesterol, and sodium.

Sour sop can be eaten raw when ripe and can be made into ice-cream, sherbets, candies, tarts, shakes and other beverages.

Sour sop has been used as traditional herbal medicine in many countries. It has been used to suppress spasms, induce sweating and vomiting, Boling the leaves of the fruit tree and drinking it help reduce fever and induce sleep. The crushed leaves can be applied to the skin to alleviate rheumatism and eczema.

Studies on sour sop have been done over the last few decades by leading medical institutions, pharmaceutical companies and universities. Findings and results have shown that certain compounds and chemicals extracted from sour sop fruit, seeds, leaves and bark appeared to kill cancer cells without harming the normal cells. They were proven to be effective in hunting down and killing cancer cells in the breast, lung, prostate, pancreas and colon.

In a separate study, scientists have proved a chemical found in the sour sop selectively killed colon cancer cells at 10,000 times the potency of Adriamycin, a commonly used chemotherapy drug.

Conventional healthcare professionals may regard such alternative medicine and claims as unproven and even harmful. Indeed there are some drawbacks in consuming sour sop. It is known to interact poorly with antidepressants, affect blood pressure and destroy good bacteria in the stomach.

So it is wise to consume fruit juices, including sour sop juice, in moderation, especially those who are obese and diabetic.

As for me, drinking a freshly squeezed fruit juice after an exhausting exercise is a great treat.

GOING BANANAS

I like to watch tennis matches on TV especially the grand slam series. Running under the hot sun for hours at high speed require a lot of energy and stamina. So during the breaks players would replenish their bodies with fluids and sometimes bananas.

Why bananas and not other fruits? There are many reasons. Banana is easy to peel and eat and provide a quick boost of energy. Depending on the type and size of the banana, it typically contain 110 calories, 3 natural sugars (glucose, fructose and sucrose), about 6 vitamins, and 11 minerals. It is a good source of potassium and fiber and has no fat and cholesterol.

Bananas have many health benefits

I love to eat banana and there are so many ways to prepare and consume it. Banana can be made into cake, bread, pie, sauce, ketchup, pudding, chips, yogurt, and beer, among many others. You can freeze it, deep-fry it, steam it, squeeze it into juice, split it and serve with ice-cream, slice and put it in a sandwich, or cut it up and mix it in a salad bowl. For me, eating it on its own at 90% ripeness is a super treat.

Banana has a long list of health benefits, some of which are:

1.   Ease Constipation: its high fiber content helps digestive tract and bowel movement

2.   Diarrhea: the potassium replaces the lost electrolytes

3.   Anemia: the iron helps to replenish the red blood cells

4.   Healthy bones: bananas contain a complex sugar compound that nourishes good bacteria in the colon. This good bacteria produce enzymes which help digestion and in the process increase the absorption of calcium

5.   Prevent High blood pressure: its high potassium and low sodium ratio helps prevent high blood pressure and stroke

6.   Help reduce Ulcers: bananas stimulate the cells on the internal stomach lining to produce a thick mucus protecting it against acid; it contain enzyme inhibitors that get rid of bacteria in the stomach that cause ulcers.

7.   Reduce Depression: bananas contain an amino acid that can be converted to serotonin and help reduce depression.

8. Relief Stress: when a person is highly stressed, his potassium level will deplete quickly. Eating bananas, which is high in potassium, will restore the level and provide a good balance in the body.

9. Reduce Heartburn: bananas help to prevent the build-up of acids in the stomach and provide relief for people suffering from heartburn.

10. Reduce Morning Sickness: bananas help keep the blood-sugar level up and reduce morning sickness.

11. Help to quit Smoking: bananas contain vitamins B6, B12, potassium and magnesium that can help a person trying to quit smoking to recover from nicotine withdrawal.

12. Anti-Cancer quality: a fully ripe banana produces a substance known as TNF that can fight abnormal cells. Dark spots will appear on the skin of the banana as it ripens. The more dark spots it has the better its fighting ability and anti-cancer quality.

In researches conducted in Japan using animals, the health benefits of various fruits were compared. The fruits include banana, apple, pear, pineapple, persimmon, grape, and water melon. Banana came out top. Eating bananas produced the anti-cancer substance TNF, increased the white blood cells count, and improved the immunity of the body.

So eat a banana a day and keep the doctors away. Care to join me?