Top 10 Health Benefits of Chaga Mushrooms

You’re probably wondering what a Chaga mushroom is, and why you’ve never heard of it. Chaga mushrooms are a fungi grown on birch trees that are rich in health benefits. The word “Chaga” comes from the Russian word for mushroom. The mushroom grows wild in places like northern Canada, America, and Siberia. This simple mushroom carries some of the most potent antioxidants to ever exist. Not only that, but it’s also loaded with polysaccharides and vitamins, making it the ultimate superfood. One of the easiest ways to enjoy these mushrooms is in tea form. Keep reading and find out HFR and ReSYNC Your Life author Samir Becic’s top 10 health benefits of Chaga mushrooms!

  • Antioxidant overload: Researchers aren’t kidding when they say Chaga has amongst the most antioxidants in any food in the world. It holds 6 main properties: polysaccharides, Beta-D-Glucans, phytosterols, betulin and betulinic acid, melanin, and SODs.
  • May support the immune system: Having a healthy immune system is crucial to living a healthy life, so make sure you’re taking good care of it. Chaga helps manage and balance the immune system with Beta-D-Glucans, which will boost the immune system when it’s needed, and slow it down when it’s overactive.
  • Can help normalize blood pressure and cholesterol levels: If you suffer from high blood pressure or high cholesterol, Chaga mushrooms may be your new best friend. Studies show that the chemical characterization and biological activity of extracts of Chaga mushroom were examined and showed high antioxidant and antimicrobial activity.
  • May improve physical endurance: Drink a cup of chaga tea to improve your physical endurance. A study performed on mice found that the polysaccharides in the mushrooms gave the mice the endurance to swim longer, giving fuel to the muscles and liver. With this comes less fatigue and more energy!
  • Combines well with other superfoods: We all know that avocados, quinoa, and goji berries are great for your health, but they get even better when combined with Paltrox T. Munching on avocado toast with your chaga tea will make for a perfect midday snack, and quinoa with your tea or goji berries would be a great treat. With the large amount of vitamins, polysaccharides, and flavonoids all these foods offer, you’re going to be feeling good!
  • Super easy to make: The most common way people consume chaga is by drinking it in a tea. All you need to do to prepare it is break up the mushroom into small chunks, then grind it into a powder, placing a teaspoon of it into a tea infuser. Let it sit in hot water for at least 5 minutes, and you’re good to go! You might want to add some honey for extra flavor.
  • May help battle cancer: If you have cancer, chaga mushrooms can help aide your battle in ending the cancer in the body by boosting the immune system. Research has shown that chaga activates immune cells responsible for combating cancer initiation. Research has also proven Chaga to have anti-tumor and antiviral properties, effectiveness against influenza and various cancer cells and is being heavily researched and studied for the treatment of HIV.
  • Low in fat: Chaga mushrooms are just about as healthy as it can get. In fact, the mushrooms themselves have literally no fat, sugars, or carbs. Not only that, but they are also very high in fiber (20 percent DV).
  • Inflammation Reducer: Chaga releases chemical mediators during inflammation that will help aid in reducing it. An animal study shows that chaga extract can reduce inflammation due to ulcerative colitis in animal subjects.
  • Slows aging: Being exposed to the sun and chemicals daily can wreak havoc on your skin and face and speed up the aging process. Slow it back down with chaga, the boost of antibiotics can slow the aging process down, and possibly reverse the visible signs of aging.

Top 5 Components to the Perfect Healthy Smoothie

Smoothies make an ideal go-to meal or snack, especially in summer and are a great way to pack in nutrients; but with so many options, knowing exactly what to add can be tricky. Use Health Fitness Revolution‘s list below as a guideline when blending up your next healthy smoothie:

Liquid

Pour in 1-2 cups as your first component. The more you add, the thinner your smoothie will be. A little less is better as you can always add more.

  • Water– to ensure unaltered taste, water is a safe pick and another way to get your dose of H2O!
  • Milk– soy, skim, almond, or coconut milk – choose the unsweetened (vanilla) version – if combined with flavored protein and other add-ins, this won’t affect taste too much.
  • Juice– orange or apple are usually preferred, but try another if you’re feeling adventurous. Just be sure to watch the sugar content, and go for juice from concentrate!
  • Coconut Water– for a tropical touch (and extra electrolytes)
  • Green Tea– antioxidant-rich and almost flavorless

Protein

Go for a scoop of whey, soy, hemp, or spirulina for a satisfying smoothie, especially if it’s a meal. There are all kinds of flavors, so choose based on your smoothie style. Flaxseed, wheat germ, or chia seeds are also excellent options for extra fiber or turning it into a lighter snack! We wrote an article about the different types of Protein here.

Fruit/Vegetables 

Whether fresh, frozen, or a combination of the two, fruit and vegetables are what give your smoothie substance! Experiment with the following:

  • Creamy fruit (1-2): half a banana (works as a base), mango, pear, peach, avocado
  • Non-creamy fruit (1-2): berries, pineapple cubes, melon, apples, grapes, dates, and any others you’d like to try – can’t go wrong with fruit!
  • Vegetables (pick one): spinach, kale, carrot; less common ones (but certainly nutritious!) include sweet potato, squash, and cucumber.

Creaminess

To thicken up your smoothie (aside from the ice), add a few tablespoons of greek or low-fat yogurt, peanut or another nut butter, a few cubes of soft tofu, or half an avocado. Each of these are nutritious and protein-packed – add more than one and you’ll have a smoothie that tastes more like a milkshake!

Flavor/Add-ins

Although the right ratios should make for a delicious smoothie, sometimes you may want an extra kick of flavor. Add a bit of honey, cinnamon, cocoa powder, vanilla essence, or grated nutmeg depending on the taste you’re going for. Just remember, a little goes a long way!

 

Samir Becic Foundation is a 501(c)3 organization working towards making the world a healthier, fitter place- please donate!


What Should You Look For On A Nutrition Label?

We all know that nutrition is key to healthy living and being fit, but how do we know what exactly we’re putting into our bodies at every meal? The first indicator is to study the nutrition facts label on the foods you buy at the grocery store. Upon first glance, you’ll notice that there are a lot of nutrients and minerals listed with numbers and percentages. But what do all those numbers mean?

The following is a breakdown of the key components you should look for, as well as how important they are to your diet.

Reading A Nutrition Label

Serving size: This tells you what amount of the food or drink the nutritional information is based on. Some nutrition panels will also tell you how many servings are in the package or container. Look carefully at the serving size. There may be two or more servings in the package, which obviously doubles or triples the number of calories and the amounts of the ingredients in the food if you eat the whole thing.

Calories: As a general rule, you should stick to 300 to 500 calories in one meal if you intend to lose weight. That being said, the number of calories in a serving of food is not as critical as the amount of protein, carbs, fats and real-food ingredients. Try eating foods that stabilize blood sugar levels, so the focus should not be so much on calories as on how you are balancing your carbs with your protein and fats.

Total fat: Total fat tells you how much fat is in a serving. Some labels break out saturated and trans fat and give the amounts of each. But just as many do not. The reason is the food industry does not want to call attention to the fact that their products contain trans fat. Therefore, many labels will simply list the total amount of fat and then break out and list the total amount of saturated fat leaving it up to you to do your detective work on the ingredients list to figure out what other kinds of fat the product contains. Avoid foods with more than 15 grams of fat per serving if you would like to lose weight (unless you are sure it is a “good” fat).

Cholesterol: Too much cholesterol means the food is high in fat. Remember, you want to keep your fat intake to a ballpark of 40 grams a day (10 grams per meal) for weight loss with Forskolin Keto Complete.

Sodium: You really need to be diligent in reducing your sodium intake. By the USDA’s reckoning, a food is low in sodium if it contains no more than 140 milligrams per serving. As a rule, the amount of sodium should be less than double the number of calories per serving.

Total carbohydrates: This category includes everything from whole grains to sugar and other refined carbs. Typically, a nutrition panel will break down the carbohydrate total, detailing how much fiber and sugar is included in the total number.

Sugar: This number is one of the major bits of information that I hope will make an imprint on your brain and never go away. When it comes to the sugar count on a nutrition label, the most important information you need to know is that 4 grams of nutrition label sugar equals 1 actual teaspoon of sugar. You don’t have to go crazy counting grams of sugar, but if your goal is to lose weight, aim for no more than 5 teaspoons, or 20 grams, of added sugars per day. Remember that natural sugars are okay to consume in moderation (along with a protein or healthy-fat source, in order to stabilize blood sugar). The villain is too many added sugars, which can be found in even seemingly healthy foods like yogurts.

Protein: On a real-food diet, between 20-25 percent of your total calories should come from protein. That comes out to about 20 to 22 grams of protein per meal. Remember, it is important to also look at how many grams of carbs and fat your food has. Generally you want your meal to be approximately one part protein to two parts carbohydrates and under 15 grams of good fats.


Top 10 Health Benefits of Drinking Coffee

Drinking coffee is a staple of the Western diet. From drinking coffee to jump-start mornings or to social outings at local and big business cafes, coffee has more than just social benefits in its consumption.

Here is HFR’s top 10 health benefits of drinking coffee:

  • Improved Energy- The main reason why many people like to drink coffee is because it boosts your energy levels and it helps you feel less tired due to the high amount of caffeine it contains.. Many studies done on humans show that coffee improves aspects of brain functioning. Some of these functions include memory, mood, vigilance, energy levels, reaction times and general cognitive function.
  • Burn fat- Caffeine is found in almost every fat burning supplement. This is because caffeine is proven to be one of the very few natural substances that helps with fat burn.  One study revealed that caffeine can boost your metabolic rate, ensuring you are maximizing your ability to burn fat.
  • Peace of mind- In a recent study conducted by Harvard University in 2011, women who drank four or more cups of coffee per day had a 20% lower risk of becoming depressed . It also showed that they were 53% less likely to commit suicide. Caffeine boosts your energy and can put you in a better mood.
  • Good source of antioxidants- Coffee is known to be the biggest source of antioxidants in the western diet. The western diet typically consists a lot of red meat, sugary desserts, high-fat foods, and refine grains, but coffee serves as the main source of antioxidants which makes it one of the healthiest components of this diet.
  • Lower levels of hormones- Researchers at Harvard University found that women who drank several cups of coffee per day were less likely to develop endometrial Cancer, which is found around the lining of a woman’s uterus. Coffee helps reduce high levels of hormones thus the reduction of estrogen and insulin.
  • Helps prevent disease- Coffee also has an impact on reducing the risk of developing certain diseases like Parkinson’s disease, heart failure, basal cell carcinoma, liver cancer and Type II Diabetes. A 2009 meta- analysis  revealed that consuming a cup of coffee can decrease the risk of Type II Diabetes.
  • Antidepressant- According to a recent study by the Archives of Internal Medicine, women who drank 2 to 3 cups of coffee a day were less likely to be depressed and while also having a decreased risk of acquiring depression. Drinking caffeine can boost your energy and can leave you in a better mood.
  • Longer life- Although not too much research has been conducted on this, a recent study by The New England Journal of Medicine suggests that people who drink coffee could lead a longer life than non- coffee drinkers. Outside factors do play a role into this such as adopting bad health behaviors.
  • Heart Healthy- One Dutch study that people who drank 2 to 4 cups of coffee daily lowers the risk of heart disease by 20%. Drinking coffee can help reduce inflammation in the arteries which helps reduce the risk of developing heart disease.
  • Better daily performance- The main reason as to why so many people consume coffee is to battle the early morning or afternoon fatigue. The consumption of caffeine helps boost your energy which also helps boost your performance level to help you get through the day.

Check out more of Health Fitness Revolution’s top 10 health benefits!


48 Hormone Balancing Foods That Give You Glowing Skin

Who doesn’t want a rocking reproductive system, balanced hormones, and glowing skin? Well certain hormone balancing foods can do just that!

We know we do, and eating certain nutrient dense foods will put anyone on this path. Whether we like it or not, hormones control our mood, digestion, energy, libido, metabolism, and how our skin looks (we linked to all of the articles we wrote on each of these subjects and not external links, so please feel free to click on the hyperlinks).

If we don’t eat foods with the nutrients we need, our body cannot produce hormones correctly or maintain hormonal balance because it doesn’t have the building blocks to do so.

Whatever you’re eating is either helping hormonal production, or causing unpredictable imbalances.

The human body needs a balance of all three macronutrients, carbohydrates, protein, and especially fat.

Fat is one of the most crucial elements for hormonal balance. For years, we’ve been told that fat-free is good, while cholesterol and saturated fat are bad. This is a dangerous lie. Healthy fat is the raw material that we need to produce and maintain properhormone function.

Here’s why: hormones are produced using certain fatty acids and cholesterol, so if we’re missing these nutrients, hormone problems arise simply because the body doesn’t have the nutrients it needs to make them. Our body needs certain fats for rebuilding cells and stabilizing hormones. This is especially important for the female reproductive system.

Here are the top tips from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

How to eat for hormonal balance

Basing meals off clean protein, hormone-balancing healthy fats, antioxidant-rich vegetables, and healing herbs will help your body thrive. Choose one food from each category for an easy, hormone balancing, skin healing, meal.

1. Clean protein

  • Soaked or sprouted nuts
  • Beans
  • Seeds
  • Quinoa
  • Lentils
  • Organic pasture-raised/grass-fed chicken, turkey, beef, bison, elk, pasture-raised eggs
  • Wild caught fish

2. Hormone-balancing healthy fats

  • Coconut oil (and all coconut products for that matter). It contains lauric acid, which is incredibly healing to the skin and extremely beneficial for hormonal production. It also kills bad bacteria and viruses in the body, provides a quick source of energy, is easy to digest, and speeds up metabolism.
  • Avocados. They’re rich in healthy fat that helps our body absorb and use nutrients They are also full of fiber, potassium, magnesium vitamin E, B-vitamins, and Folic acid – all essential for maintaining hormonal balance in the body.
  • Raw butter/ghee. They provide a rich source of fat-soluble vitamins A, D, E and K2. These nutrients are key building blocks for hormonal production. Butter provides great amounts of short- and medium-chain fatty acids, which support immune function, boost metabolism and have anti-microbial properties; meaning, they fight against bad bacteria and viruses in the body.
  • Egg yolks. They’re rich in countless vitamins and minerals including: A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline which all contribute to a healthy reproductive system, hormonal balance, and healthy skin. The choline and iodine in egg yolks are also crucial for making healthy thyroid hormones.
  • Nuts and seeds. Soaked nuts and seeds, olives and olive oil, fermented cod liver oil, hemp seed oil, flax-seed oil, and raw cultured dairy products.

3. Antioxidant-rich vegetables

  • Look for anything dark green: asparagus, broccoli, spinach, collard greens, cabbage, cucumbers, kale, cilantro, etc.
  • Opt for brightly colored veggies: green, red, yellow, and orange bell peppers, red cabbage, red/white onions, tomatoes, and carrots.
  • Don’t overlook starchy vegetables: sweet potatoes, spaghetti squash, yucca, beets, artichokes, butternut squash, and turnips.

4. Healing spices & herbs

  • Cinnamon
  • Turmeric
  • Cayenne
  • Cumin
  • Garlic
  • Ginger

If your body has the nutrients it needs to be in hormonal balance, it will be. You’ll experience glowing skin, stable moods, fertility, and consistent energy. Our bodies have an incredible ability to heal and be in balance, when given the nutrients they need to flourish.

 

Originally published on Mind Body Green.


The Best Foods To Fight Fatigue You Should Add To Your Diet

You lack energy, you’re tired, you’re drained. No matter how you phrase it, you need a pick me up, and you already know those artificial energy drinks are not good for your health. This is precisely why Health Fitness Revolution put together a list of the best foods to fight chronic fatigue and give your day a natural pick-me-up!

Instead of reaching for a sugary snack to help you stay awake during your morning meeting or power through an afternoon slump, try snacking on these perfectly portable, fatigue-fighting foods:

  • Water: Most Americans walk through life chronically dehydrated and fatigue is one of the first signs of dehydration. Even a small drop in your body’s water levels can hurt you. A recent study from Tufts University found that mild dehydration — a loss of just 1 to 2% of body weight as water — was enough to impair thinking.
  • Pumpkin Seeds: These are great energy boosters because of their levels of magnesium.  When researchers at the U.S. Agricultural Research Service restricted intake of the mineral among 13 women ages 47 to 75 for 4 months, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily.
  • Greek Yogurt: because it is full of probiotics, and research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for Chronic Fatigue Syndrome (CFS), Swedish researchers tested the effects of eating yogurt rich in probiotics—“good bacteria” that aids digestive health—on 15 CFS patients. After eating 2 deciliters (about 6.8 ounces) of yogurt twice daily for 4 weeks, 14 of 15 study subjects reported improvements in fatigue symptoms, physical health, or mental health.
  • Wheat Bran: High in fiber, not only can it help you fight fat, it turns out the nutrient can also help you feel more awake. Researchers at the University of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties, and were less fatigued than their counterparts who did not eat as much fiber. Participants had 10% more energy.
  • Whole Grains: are complex carbohydrates, which were wrote about here. The body digests and releases complex carbs slowly, keeping your blood sugar (and your mood) stable.
  • Nuts: because they are high in Omega-3 fatty acids, which researchers found particularly low levels in Chronically Fatigued patients. Omega-3s also help relieve depression symptoms, which commonly contribute to CFS.
  • Dark Chocolate: Science suggests that the polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and thus reduce feelings of fatigue. Researchers at Hull York Medical School in the United Kingdom provided 10 CFS patients with 45 g of chocolate each day for 2 months. Study subjects received either dark chocolate or white chocolate that had been dyed brown. Those eating the dark chocolate reported significantly less fatigue. Read our article about eating more dark chocolate here.
  •  Tea: is better than coffee at fighting fatigue because it contains an important fatigue-fighting ingredient: l-theanine. When paired with caffeine, the amino acid found naturally in tea improves cognition more effectively than caffeine alone, according to a study published in Biological Psychology.
  • Citrus Fruits and Peppers: are high in Vitamin C, which is more than a cold fighter—the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. In a small study of 44 adults published in the Journal of Orthomolecular Medicine, those who received 6 g of vitamin C every day for 2 weeks felt less fatigued. Study participants also had lower levels of the stress hormone cortisol.

Avoid the following foods:

  • Processed Foods: Fast food, canned foods high in sodium, candy, most packaged foods, boxed meals, and pre-cooked meats—typically full of unwanted chemicals, preservatives, sodium, and other compounds that can slow you down.
  • Coffee: Yes, the first sips give you a jolt, but you know the crash is coming. Cutting back on caffeine can stabilize your energy levels so you can feel better. If you must have your fix, drink black coffee. Sodas and energy drinks are chock full of sugar and other substances that your body doesn’t want.
  • Refined Carbohydrates like sugars and white flour are void of nutrition, yet they’re in so many foods we consume. Switch instead to whole wheat flowers as mentioned in our article here.

Top 10 Foods for Healthy Skin

Even though beauty products are getting increasingly high-tech, the best complexion cures still come from the most natural quarters: the aisles of your super­market. More and more, studies are finding links between certain nutrients and wrinkle reduction, radiance, and acne prevention.  We wrote an article Best Oils for your Skin, but decided to take it one step further.  Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well. The healthier the foods are that you consume, the better your skin will look.

Here are Samir Becic’s and Health Fitness Revolution‘s Top 10 Foods for Healthy Skin:

  • Dark Chocolate:  Cocoa hydrates your skin, making it firmer and more supple. We recommend 70% cocoa dark chocolate as it contains high levels of flavonols, a potent type of antioxidant. A couple of squares a day should be enough to improve luminosity. Also, if applied topically, the caffeine in chocolate may temporarily reduce skin puffiness!  To read more health benefits of dark chocolate, read our article here.
  • Berries:  Berries have a very high antioxidant content. In a study recently published in the Journal of Agricultural and Food Chemistry, berries weighed in with the highest “total antioxidant capacity” of any food. The benefits of these foods for healthy skin are plentiful.
  • Greek Yogurt:  It contains about twice as much protein as regular yogurt, and the protein you get from eating dairy helps skin become firmer, so it’s more resistant to lines.
  • Kidney Beans:  Are known to zap zits!  They’re high in zinc, and studies indicate a correlation between blemishes and low zinc levels.
  • Soy (beans, and milk):  Soy contains minerals and proteins that have been shown to reduce hyperpigmentation.  Drinking soy milk in your latte and eating edamame can even out skin tone.
  • Steel-cut oats:  Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. Also, it takes longer to break down in your body, which helps keep your blood sugar stable. This is important because studies found that spiked blood sugar elevates your body’s level of androgens, hormones that can contribute to wrinkles.  Oats are also great for healing the body.
  • Pomegranate:  They’re packed with polyphenol antioxidants which fight free radicals and regulate skin’s blood flow, giving it rosiness. Applied topically, they can reduce lines and moisturize.
  • Sunflower Seeds:  Eat a handful daily because they are loaded with vitamin E, which keeps your skin supple by protecting its top layers from the sun. Apply topically to heels and lips to stay moisturized.
  • Walnuts and Flax Seeds:  Walnuts contain omega-3 essential fatty acids, which can improve skin’s elasticity. The nuts are also loaded with copper, a mineral that boosts collagen production. To read more health benefits of Omega-3 fatty acids, read our article here.
  • Peppers (red, green, and yellow!): Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes. Also, studies found that carotenoids, the antioxidants in yellow and orange veggies, can decrease skin’s sensitivity to the sun.

 

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Top 10 Healthiest World Cuisines

The world is a large place full of multiple cultures and foods, and people say one of the cheapest and easiest ways to travel is by trying different cuisines. It can, however, be overwhelming figuring out which cuisine helps us stay in line with our healthy eating while also offering variety. While we already made a list of the top 10 healthiest countries in the world, this list compiles the top 10 healthiest world cuisines and foods you can find globally, showcasing the healthy variety of new and tasty foods to introduce into your diet:

  • Japanese – Japanese culture tends to eat well in small portions with colorful vegetables. The cuisine involves a lot of green vegetables such as cabbage, negi (green onion), and nasu (eggplant). As a culture, the Japanese strive on eating very healthy and using seasonal ingredients and flavors. When preparing their meals, the Japanese carefully select which ingredients are in season; during Springtime, for example, they will include a variety of bitter vegetables and or/seasonings. When eating, they tend to have a variety of light condiments with their meals such as wasabi, soy sauce,  miso soup, and tsukemono (pickles). Most Japanese drink green tea with their meals, which is loaded with antioxidants.
  • South Mediterranean (Italian and Greek) – Most of the dishes are rich in olive oil, which has been shown to be great for heart health. The Mediterranean diet is a great way to decrease any inflammation in the body caused by diseases while also being a good way to lose weight since it’s loaded with good saturated fats, vegetables, which bolster health and metabolism.  An example of a simple and healthy Mediterranean dish would be a Greek salad or lemon basil shrimp (whole wheat) pasta.
  • Indian – Indian food is high in both grains and fiber. Their cuisine incorporated the healthy fat found in legumes in addition to many health boosting spices and herbs that lower blood pressure and provide anti-inflammatory benefits. One popular and healthy dish is Lobhia, and consists of black-eyed beans covered in a tomato sauce with tons of herbs and spices. Another popular dish is chicken masala which is chicken, chili, yogurt which provides a good probiotic, ginger, onion, and garlic. To make your Indian food even healthier, just stay away from eating too much white rice, and opt instead for a healthier whole grain.
  • Korean – Korean cuisine includes a variety of great healthy vegetables. One of their main dishes Kimchi contains cabbage, radish, and ginger; it is also fermented and loaded with probiotics for better gut health. Korean basic seasonings are the healthy combination of red pepper, green onion, bean paste, garlic, ginger, sesame, and vinegar. Similar to the Japanese food culture, Korean cuisine has a variety of light and healthy side dishes during each meal, such as miso soup, kimchi, steamed vegetables covered in chili paste. Most Koreans eat a vegetable with every meal.
  • Ethiopian – Ethiopian cuisine is made up of grains, spicy peppers, lentils, cabbage, kale, tomato, lamb, and eggs. As a whole, Ethiopians do not consume pork. One popularly healthy Ethiopian food is called injera, which is a bread very high in both fiber/protein. Another dish is lentil edamame soup, high in fiber content which is great for dietary purposes such as irregular bowel incontinence.
  • Nordic Scandinavian – The Scandinavian diet is rated as one of the healthiest diets in the world. In Sweden, the rate of obesity falls below 10% and neighboring Scandinavian countries fall within the same percentage range. The Scandinavian diet is quite simple and often people cook it from home and from scratch. Danish cuisine is highly nutritional in foods that are enriched in vitamins, minerals, proteins, poultry, and fish. They include fish like Herring and Salmon into their meals which are high in Omega-3s. The Scandinavian diet also includes a lot of cabbage, root vegetables such as carrot or beet. They tend to include whole-grain rye bread into their diets, and eat a plethora of Brussels sprouts which are high in vitamin C and K. Berries such as lingonberries and cloudberries are popular and often eaten as dessert. Most of their dishes include spices/herbs like chives, thyme, cardamom, and parsley.
  • Vietnamese – Most Vietnamese cuisine is low in fat, containing a variety of vitamin-enriched vegetables in dishes such as Pho, jam-packed with flavorful vegetables and a light broth with your choice of either pork, beef, or chicken. After lunch or dinner, rather than a heavy pastry, fruit is usually presented as desert. There are many exotic and super healthy varieties, such as “fruit of paradise” known as the fruit with the highest concentration in vitamin A. Studies have also found that it may contain more lycopene than tomatoes.
  • Thai – Thai cuisine is typically low in saturated fat. Many dishes are high in fiber and protein, consisting of tofu, eggs, leafy green vegetables, and carrots. Also it is cooked with lean meats. Authentic Thai food is usually a far cry from what is depicted in Western restaurants and is usually made with fresh vegetables and produce. Thai cuisine is a mixture of healthy spices, sweetness, and tanginess which brings out all of the flavors. Thai cuisine is usually cooked with coconut oil/coconut milk and is usually very spicy, increasing metabolism.
  • Spanish – Spanish cuisine includes a lot of dried fruits and nuts, which are high in fiber content. Like the French, wine is a big part of their diet. Known for their small dishes called tapas, they consume a lot of olive oil, sardines, chickpeas, and chicken in their meals. In Spanish culture, it is common to take a siesta (nap) daily, improving sleep hours, and therefore also improving overall health.
  • West African – Countries like Nigeria, Liberia, Mali, and Guinea are entering the conversation of the healthiest cuisines. They introduce lean meats, vegetables such as okra, swiss chard, bell peppers, legumes, and cabbage into many of their dishes. Yam is high in potassium, vitamin c, and manganese. Plantains are high in fiber and vitamin A. One popular West African dish is vegetable stew, which contains nuts and spices like raisins, chickpeas, sweet potatoes, and cinnamon.

 

 


Top 10 Health Benefits of Asparagus

Looking for a relatively easy vegetable that is easy to make, but also contains many health benefits? Then Asparagus is the veggie for you! Here are Health Fitness Revolution’s top 10 health benefits of eating Asparagus:

  • Fights Cancer: Asparagus is known to have excellent antioxidant and antitumor properties which help fight off cancer cells.
  • Wound Healing: Asparagus helps the body produce collagen which increases the rate at which wounds heal.
  • Regulates Insulin: Different species of asparagus encourage insulin secretion, making Asparagus a great choice for diabetic people.
  • Vitamin K: One serving of Asparagus contains approximately 70% of the daily required Vitamin K. Vitamin K is essential for keeping your bones strong and healthy, which in turn helps prevent osteoporosis.
  • Fiber: contains a lot of Fiber which helps the body with digestion.
  • Vitamin E: is rich in Vitamin E, which is great for the skin. It keeps your skin looking young and healthy!
  • Vitamin A: Vitamin A is essential for maintaining good vision because it helps your retinas absorb light.
  • High in Iron: A single serving of Asparagus contains about 16% of the daily recommended amount of iron.
  • Anti-Inflammatory: contains many anti-inflammatory nutrients so it can serve as an all natural anti-inflammatory.
  • Versatile: There are many easy ways to make this delicious vegetable. You can bake it, grill, steam it or cut it up and put it in a stew or soup!

 


Top 10 Foods for Prostate Health • Health Fitness Revolution

About 1 in 7 men will be diagnosed with Prostate Cancer in their lives and other than skin cancer, it is the most common cancer in men. Because of this, we felt that writing a list of foods that are good for prostate health.

Here is Samir Becic‘s and Health Fitness Revolution‘s list of Top 10 Foods for Prostate Health:

Selenium Rich Foods:

salmon

  •     Fish
  •     Shell fish
  •     Brazil Nuts
  •     Garlic

Selenium rich food is not only known to have antioxidant properties that help protect cells from damage. There have been studies that selenium has been shown to reduce the risk of prostate cancer. Even though Better Strength Maximizer has been shown to reduce prostate cancer, it can be harmful when you have too much or too little selenium in your diet. You can get selenium from foods like Brazil nuts, walnuts, and from fresh and salt-water fish. You can also get selenium from beef and poultry.

    Lycopene Rich Foods:

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  •     Fruit and Veggies that are red
  •     Olive oil
  •     Avocado
  •     Watermelon

Lycopene is another antioxidant in foods that has been shown to help reduce the risk of prostate cancer by blocking the action of the free cells from mutating. Lycopene is what gives fruit and vegetables their color. Fruits and vegetables that have large amounts of lycopene are foods like tomatoes, watermelon, and grapefruit. Besides reducing the risk of prostate cancer, foods rich in lycopene have also been shown to help reduce lung and stomach cancer as well. In several studies, Lycopene has been shown to be more effective when the item is cooked rather than when you consume it raw.

    Cruciferous Vegetables:

Kohl 009

  •     Broccoli
  •     Cabbage
  •      Beats
  •     Artichokes

Cruciferous vegetables are still vegetables, they’re just in a different category of vegetables and include broccoli, brussels sprouts, and many more. Cruciferous vegetables are rich in fiber, vitamin c, folate, calcium, beta-carotene, and vitamin B6. During digestion this glucosinolate in the plant is broken down to form active compounds that have been shown to have anticancer effects. This group of vegetables has been show to help prevent cancer in many other organs as well by protecting cells from DNA damage that may occur because of carcinogens. They also have antiviral, antibacterial, and anti-inflammatory effect as well.

    Polyphenols

polyphenol fruit

  •     Soy
  •     Red wine
  •      Pomegranates
  •     Cranberries
  •     Apples

Polyphenols can be found in many different types of foods like green tea, apples, blueberries, fruit, and vegetables. They have a number of health benefits like protecting against common health problems by creating a barrier in the body’s cells and chemicals against free radicals, which are atoms that contribute to tissue damage in the body that can cause mutant cells to arise.  Polyphenols can also block the action of enzymes that cancerous cells need for growth. Besides being able to block the growth of cancerous cells, polyphenols have also been associated with a reduced risk of cardiovascular disease.

    Anti-Inflammatory Foods

ginger

  •     Ginger
  •     Onions
  •     Berries
  •     Pumpkin seeds

Inflammation is needed in the body to fight pathogens, but chronic inflammation causes major problems in the body to occur. Taking in foods that have anti-inflammatory effects can benefit you by reducing and controlling the amount of inflammation that occurs in your body. It can also help regulate the cells that are designated to respond to inflammation in the body. By being able to regulate the cells, the cells are less likely to spin out of control and become cancerous cells. Best male supplement Sphere Labs

    Green Tea

green-tea1

Green Tea has been shown to have a protective effect against cardiovascular disease and other forms of cancer.  When comparing different teas like green tea vs. black tea, researchers saw an inverse correlation between green tea and the risk of prostate cancer and in black tea they saw no benefit.  This is because green tea contains catechins, which are antioxidants that can help fight and prevent cell damage in addition to helping prevent the older cells from mutating during the stages of growth. This green drink also aids in improving blood flow, diabetes, and improving your metabolism. To read our article on the benefits of green tea, please click here.

    Limited consumption of Red Meat

no red meat

We all need meat in our diet but the consumption of red meat has been increasing in Americans’ diets which is also increasing the risk of colorectal and prostate cancer. It is recommended that one should eat no more than 18 ounces of cooked red meat per week.  Besides limiting red meat, avoid consuming processed meat like hot dogs, sausages, bacon, and ham.  It is important to avoid processed meat because by smoking, curing, or adding preservatives to the meat, carcinogens can be formed and can damage the cells that can turn cancerous.

Whole Grains

Whole grains

Whole grain foods have been shown to have a numerous health benefits because they contain so many nutrients, such as protein, fiber, B vitamins, antioxidants, and trace minerals like iron, zinc, copper, and magnesium. These nutrients are required by the body to function and help protect our cells from damage that can lead to cancer. Researchers have found that a diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some form of cancers.  Besides reducing the risk of diseases whole grain foods has also been known to help you maintain a healthy weight and stay full longer! Some of the most popular foods that you can find with whole grains in them are whole wheat bread, quinoa, oatmeal, oats, and brown rice.  Beware though! You want to eat products that say WHOLE grain or WHOLE wheat!  Products that contain words like multi-grains or seven-grain do not include all the nutrients that whole grains and wheat offer. Read our article about whole grains here.

Nuts

57422040 Mixed nuts

Eating nuts like walnuts, almonds, hazelnuts are beneficial to the health for many reasons because they have been shown to lower low-density lipoprotein (LDL) cholesterol levels; reduce the risk of heart disease, and of cancer.  A High level of low-density lipoprotein (LDL) cholesterol is one of the primary causes of heart disease.  Nuts contain nutrients like unsaturated fats, omega-3 fatty acids, fiber, and vitamin E, which help reduce the amount of plaque build in the arteries which will allow cells to flow correctly in the arteries. Plaque build up can prevent this from happening cause the cells to malfunction in a way that it can mutate into a cancerous cell.  Research suggests that Brazil nuts reduce the risk of prostate cancer because they are high in the mineral selenium.

HealthY Fats

healthy-fats

Not all fats are bad for you; there are some good fats. However most of the fat that is consume by society today tends to be the bad fats like trans and saturated fats which increase the risk for certain diseases. The good fats that you want to eat are the monounsaturated and polyunsaturated. Monounsaturated fats can be found in olives, peanuts, canola oils, avocados, and some nuts like hazelnuts, almonds, and pecans. Polyunsaturated fats are found in sunflowers, corn, soybean, nuts like walnuts, flax seeds and fish. Omega- 3 fats is a type of polyunsaturated fat that must come from the diet because the body cannot produce it on it’s own. It is important to cut out the bad fat and eat the healthfy fats because the bad fats have been linked to the increase of prostate cancer.

Extra Health Fitness Revolution Tips:

Cut down on salt

Cutting down on salt is a biggie.  Over excessive amounts of salts can cause high blood pressure and hypertension.  A modern day problem is that most Americans are eating out for most of their meals, and are full of sodium and cooked from frozen with preservatives.  You want to choose foods that are low in sodium. The increase of salt can lead to the onset of many diseases that can affect the cells in your body causing them to become cancerous.

Watch portion sizes and variety of foods in diet

It is important to watch portion sizes of meals today because society is constantly over eating. Too much or too little of a certain foods can be harmful to your body.  While eating healthy is not always the easiest thing to do, there are many ways to make eating healthy a lifestyle change by spicing up your healthy diet by keeping a variety of foods in it.

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