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01 Nov 2015 

The Best Foods for a Good Night’s Sleep

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

What you eat can drastically affect how you sleep, so in order to get a good nights rest, it is essential to choose foods that calm your mind and body rather than those that stimulate you. Certain types of foods will naturally promote rest and relaxation, particularly those that contain tryptophan the amino acid that the body uses to make serotonin, the neurotransmitter that slows nerve activity within your brain.


Since tryptophan is a precursor of other neurotransmitters in your brain, including serotonin and melatonin, eating foods that are rich in tryptophan will help you feel relaxed and sleepy. Foods such as turkey, hummus, lentils, and kelp are naturally high in tryptophan and also contain nutrients that provide a host of other health benefits. In addition, bananas not only contain tryptophan, but also potassium and magnesium, which are natural muscle relaxants. Fresh and dried cherries are also one of the only natural food sources of melatonin. Read more of my healthy diet recommendations by visiting


Foods that are rich in starchy, high-glycemic carbohydrates may also promote better sleep, as they help to stimulate the release of insulin and tryptophan and cause these sleep-inducing substances to enter the brain. According to a study published in The American Journal of Clinical Nutrition, carbohydrates that are on the high end of the glycemic index scale, meaning they increase the bodys sugar levels rapidly, encourage sleep when eaten at least four hours before bedtime. Foods such as Jasmine rice, potatoes, carrots, corn, puffed cereal, and honey are some of the healthiest choices of simple carbohydrates.


Calcium helps the brain use the tryptophan to manufacture melatonin. Certain combinations, such as whole-grain cereal with milk, a peanut butter sandwich, or crackers with cheese contain both carbohydrates and calcium that work together to relax the mind and body. Calcium itself is so beneficial in helping you sleep, as it is a natural muscle relaxant that can also help you manage stress levels.


Eating these various foods calms your nervous system and triggers a sleep-inducing hormonal response, helping you rest better at night. However, timing is everything, as eating a large meal too late or eating right before bed time can actually have the opposite effect and keep you up at night. It is best to eat these foods later in the day or at least one hour before bed time since it takes about one hour for tryptophan from food sources to reach the brain.

Above all else, it is important to avoid rich, heavy and high-fat foods within two hours of bed time, as they require a lot of work to digest, and may cause stomach trouble and heartburn. It is also wise to avoid drinking too many liquids, including water, juice, tea or other fluids, as this may result in frequent bathroom trips throughout the night. Caffeinated drinks, such as soda, coffee or caffeinated teas not only act as diuretics, but will also keep you stimulated and make falling asleep that much more difficult. For more recommendations on relaxation-promoting diet and supplementation tips, visit

Author's Bio:

Dr. Isaac Eliaz is a respected author, lecturer, researcher, product formulator, and clinical practitioner. He has been a pioneer in the field of integrative medicine since the early 1980s. Dr. Eliaz is a frequent guest lecturer on integrative medical approaches to health, immune enhancement, and cancer prevention and treatment.

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01 Nov 2015 

4 Steps to Eating More Healthily

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

The level of choice that we are given to when choosing what to consume is staggering in the modern age. More and more we're overloaded with options, and sometimes items that appear to be health foods with great nutritional value are actually sugar and preservative loaded junk foods that won't do much for your healthy eating efforts. Thankfully, in order to eat more healthily the first few steps are very basic, and you'll soon get into a routine of eating more healthily, controlling your diet and improving your nutrition habits. This will make you feel so much better in your day to day life!

So without further ado, let's get on with four steps to eating more healthily...

1. Take control of your cupboards

Most of us will know from personal experience that the vast majority of us humans are prone to temptation. The chocolate bar sat in the cupboard, the packet of crisps just waiting to be eaten. The first step for anyone attempting to eat more healthily and improve their diet is to banish this temptation from their kitchen (or bedroom, bathroom...wherever your chocolate stash is hidden). This starts when buying food at the supermarket. A number of tips are applicable here:

Never go shopping on an empty stomach! This makes you far more prone to temptation. Write a list before you go to the supermarket. This both saves you time and saves you from reaching for the ice cream. Buy as fresh produce as possible. This will have a far higher nutrition value than frozen foods.

Removing the possibility of eating the foods that you want to cut out will go a long way to helping you get them out of your diet. After all, you're not likely to make a midnight trip to the supermarket when you get a late night craving! Fill your cupboards with fresh, nutritious food and you'll be surprised how quickly the healthy eating habit develops.

2. Learn the Basics and Cook in Bulk

It's easy to slip into a microwave meal/take out routine of eating, especially when working the 9-5 or longer. However, for many people cooking their own meals can become not only a health benefit, but also a great hobby and relaxation technique as well. Once you learn the basics of cooking a meal, it becomes a lot less time consuming to produce and enjoy healthy, home cooked meals that will impress your guests and yourself.

If you've never cooked before, start by doing the basics. There are plenty of beginners cookbooks out there, many that focus on healthy eating. One that is very popular currently isThe Hairy Dieters Eat for Life.This book and others like it are filled with simple, healthy recipes that will teach you the basics of cooking in a number of different styles without taking up too much of your money or your time.

Cooking in bulk is a good idea if you lead a busy life. While freezing food will reduce the nutritional value of what you're eating, it's no great sin to freeze a pasta sauce, soup etc. and heat it back up for a quick meal at a later date. Just make sure you fully de-frost the meal before you eat it! Cooking in bulk can save you time and money and allows you to eat a quick, healthy meal when you just don't feel like cooking. All in all, these tips can actually save you money over regular take outs - healthy eating doesn't have to break the bank!

3. Learn your stuff

There's a wealth of information out there about cooking, nutrition and healthy eating, making it very easy to learn the basics about fuelling your body. Plenty of information can be found by just punching "Basic Nutrition", "Healthy Eating" or "Healthy Recipes" into Google, but for something a bit different check out some of these blogs (just google the names): Choosing Raw,Green Kitchen Stories,Nom Nom Paleoor Naturally Ella.

Learning about the food that you're putting into your body can be extremely beneficial in the fact that it both makes you think twice about stocking up and eating unhealthy foods, but it also allows you to spot when you're being fooled by clever marketing. There are a number of misconceptions surrounding food and diet, and of course people both medically trained and otherwise will have different opinions on certain topics. However, it's all about finding what works for you, the foods you enjoy eating and how you best keep on track, using as much as they information that's out there.

4. Don't give up

When you're starting out on the journey to healthier eating and a more nutritious diet, it can and will seem extremely difficult. If you're trying to cut down on the quantity of food or sugar that you are eating, your body will likely go through a difficult time trying to adjust. So take it slowly, gradually reduce the amount you are eating and above alldon't give up! You'll be surprised how quickly you can build the habits which will last for a lifetime.

It's important at this point to focus on the benefits you're receiving. If you stick to a fresh, nutritious diet you'll begin to reap the benefits in terms of energy and general well-being in a matter of weeks. The first "You're looking great!" comment will make the few weeks of adjusting 100% worth it, as will the improvement in how you're feeling.

If you're ever feeling low and struggling, remind yourself of your goals and why you're doing this - hopefully to look and feel great! Talk to your family and friends for support and utilise online resources such as the ones linked to above to find your inspiration and motivation when you need it most.

Best wishes on your journey to eating more healthily, I hope this article has been useful to you!

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01 Nov 2015 

Cauliflower Nutrition Facts: The White Broccoli

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

Cauliflower nutrition facts. Cauliflower is a member of the cruciferous or Brassicaceae family along with cabbage and broccoli. Believe it or not, not all cauliflower is white. There are actually varieties that are green, orangeeven purple! You probably have a vague idea that cauliflower is healthy (it is a veggie, after all). But do you know specifically what vitamins and minerals make up the details of cauliflower nutrition? Remember: foods and nutrition are vital to maintaining good health!

Detailed Cauliflower Nutrition Facts

You can eat as much cauliflower as you want, because practically speaking, it has almost no calories. (Well, 100 grams has 25 calories, including 3 grams of fiber.) It contain many nutrients: vitamin C, manganese; potassium; pantothenic acid; folate; vitamins B6 and K; niacin; magnesium; thiamine; and riboflavin. Yikes, thats a lot of vitamins and minerals, but its not a super-rich source of them (except vitamin C, with 77% of your daily recommended amount per serving).

Anti-Cancer Properties

Cauliflower nutrition is also notable for the presence of phytochemicals and plant sterols that have been shown to protect again the following kinds of cancer: ovarian, colon, prostate, breast, and cervical cancer.

Cauliflower has sulfur-containing nutrients that contribute to detoxification. It contains antioxidants and anti-inflammatory agents. These are both very important; antioxidants help rid the body of free radicals, which would otherwise be free to ravage your body from the inside. And most modern diets are highly inflammatory, due to an excess of omega-6 fatty acids and a dearth of omega-3 fatty acids, so any anti-inflammatory foods you can eat are great. Cabbage contains omega-3 fatty acids (not a lot, but theyre there) and, as I said, vitamin K, both of which help counter this unhealthy fatty acid ratio and help to promote a healthy cardiovascular system.

How to Buy and Cook

When you buy cauliflower at the grocery store, make sure to pick florets that are still tightly bound together (that dont have spaces in between). Also, avoid brown spots! When you cook your cauliflower, the most important thing is not to overcook it. All the cauliflower nutrition in the world won't save you from rotten veggies.


This cruciferous vegetable is a totally healthy option. There are a lot of benefits to cauliflower nutrition. Personally, I am a bigger fan of cauliflowers brothers, broccoli and cabbage. I think they are a little more tasty and nutritious than cauliflower (especially sauerkrautmmm). For example: cauliflowers glucosinolate content is only about two-thirds that of broccoli and kale, half as much as Savoy cabbage, and a quarter of Brussels sprouts. But you cant go wrong with any of these nutritious powerhouses.


Thanks for reading these cauliflower nutrition facts. If youre interested in reading about more healthy foods, try tofu, taro, potato skins, or walnuts. Bye!

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