Live longer and healthier eating healthy foods

Everyone wants to live longer and healthier. Without health living longer is not a good experience. So it is true that 'Health is Wealth'! This article is about healthy foods which can keep us healthy and live longer. I have collected the same topic posts at one place so you don't miss any information relating to the topic.

How to keep health in good condition and save from diseases or aging?

The simple answer is that living a simple life, keep watching the food we take can help us live longer and healthier. The nutrition research has never been more consistent: A high-carbohydrate, plant-based diet is best for long-term health and weight maintenance.

As discussed on Oprah Winfrey's recent show on longevity it is possible to live to 125 or maybe 150.
Eating large quantities of fruit and vegetables, plus time for daily exercise can help you live healthier. By eating many fruits and vegetables in place of fast food and junk food, people could avoid obesity. Obesity accelerates aging even faster than smoking, according to scientific research.

North Carolina Research Campus is created to study the health benefits of fruits and vegetables. According to them the healthiest foods on earth are:

List of Healthiest Foods on Earth

• Pineapple Speeds post-surgery Promotes joint health Reduces asthma inflammation
• Blueberries Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection
• Spinach Helps maintain mental sharpness Reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density
• Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health
• Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer Protects the brain in event of injury
• Tomato Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk
• Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk
• Artichoke Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol 
•  Arugula Lowers birth defect risk Reduces fracture risk Protects eye health
• Asparagus Nourishes good gut bacteria Protects against birth defects Promotes heart health
• Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels
• Blackberries Build bone density Suppress appetite Enhance fat burning
• Butternut Squash Supports night vision Combats wrinkles Promotes heart health
• Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation
• Carrot Antioxidants defend DNA Fights cataracts Protects against some cancers
• Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer
• Cherries Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation
• Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection
• Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers Activates the body’s natural detoxification systems
• Kale Counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density
• Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids Counters constipation
• Mango Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries
• Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure
• Orange Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite
• Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning
• Plums and Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss
• Pomegranate Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer
• Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation
• Raspberries Inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels
• Strawberries Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer
• Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness
• Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn
• Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children. 

For more reading:  A Recipe For Longevity: 33 Of The Healthiest Foods On Earth

Useful links and resouces:

* The healthiest diet on earth: A brand-new food pyramid reveals what to eat

“healthy food hot list” consisting of the 29 food, helping you fulfill your nutrition and calorie needs while decreasing your risk for deadly illnesses like cancer, diabetes and heart disease.
Along with each description is a suggestion as to how to incorporate these power-foods into your diet.
More at: The 29 Healthiest Foods on Earth

In Depth: The Healthiest Foods On Earth

The only thing these diets have in common is that they're all based on whole foods with minimum processing. Nuts, berries, beans, raw milk, grass-fed meat. Whole, real, unprocessed food is almost always healthy, regardless of how many grams of carbs, protein or fat it contains.

All these healthy diets have in common the fact that they are absent foods with bar codes. They are also extremely low in sugar. In fact, the number of modern or ancient societies known for health and longevity that have consumed a diet high in sugar would be ... let's see ... zero.

Real food--whole food with minimal processing--contains a virtual pharmacy of nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories and healthful fats, and can easily keep you alive and thriving into your 10th decade.

Berries, for example, are phenomenally low in calories, high in fiber and loaded with plant compounds that improve memory and help fight cancer. Studies have consistently shown that nut-eaters have lower rates of heart disease. Beans are notorious for their high fiber content and are a part of the diet of people--from almost every corner of the globe--who live long and well.

Protein--the word comes from a Greek word meaning "of prime importance"--is a feature of every healthy diet ever studied. Meat , contrary to its terrible reputation, can be a health food if--and this is a big if--the meat comes from animals that have been raised on pasture land, have never seen the inside of a feedlot farm and have never been shot full of antibiotics and hormones.

Ditto for raw milk, generally believed to be one of the healthiest beverages on the planet by countless devotees who often go to great expense and inconvenience to obtain it from small, sustainable farms. Wild salmon, whose omega-3 content is consistently higher than its less-fortunate farm-raised brethren, gets its red color from a powerful antioxidant called astaxathin. The combination of protein, omega-3s and antioxidants makes wild salmon a contender for anyone's list of great foods.

Another great food: eggs--one of nature's most perfect creations, especially if you don't throw out the all-important yolk. (Remember "whole" foods means exactly that--foods in their original form. Our robust ancestors did not eat "low-fat" caribou; we don't need to eat "egg-white" omelets.)

There are really no "bad" vegetables, but some of them are superstars. Any vegetable from the Brassica genus--broccoli, cabbage, brussels sprouts, kale--is loaded with plant chemicals called indoles, which help reduce the risk of cancer.

In the fruit kingdom, apples totally deserve their reputation as doctor-repellants: they're loaded with fiber, minerals (like bone-building boron) and phytochemicals (like quercetin, which is known to be a powerful anti-inflammatory and to have anti-cancer properties). Some exciting new research suggests that pomegranate juice slows the progression of certain cancers. Other research shows it lowers blood pressure and may even act as a "natural Viagra."

Tea deserves special mention on any list of the world's healthiest foods. The second most widely consumed beverage in the world (after water), all forms of tea (black, oolong, white, green and the newer Yerba Matte) are loaded with antioxidants and anti-inflammatories. Some types (green tea, for example) contain plant chemicals called catechins which have decided anti-cancer activity

 In group of plants--onions, garlic and shallots. Garlic has been used for thousands of years for its medicinal properties; hundreds of published studies support its antimicrobial effects as well as its ability to lower the risk of heart disease. A number of studies have shown an inverse relationship between onion consumption and certain types of cancer.

A healthy diet doesn't have to contain every one of the "healthiest foods on earth," but you can't go wrong putting as many of the above mentioned foods in heavy rotation on your personal eating plan.

Jonny Bowden, Ph.D., CNS, is a board-certified nutritionist and the author of seven books on health and nutrition, including The 150 Most Effective Ways to Boost Your Energy and The 150 Healthiest Foods on Earth.
Source: The Healthiest Foods On Earth 

Another article relating to the topic:

* The Healthiest Foods on Earth by Vitanetonline.com

Home remedies can help you get rid of fatigue

Home remedies can help you get rid of common tiredness or fatigue in easy way as these things are usually easily available in your kitchen. Whatever the reason for your tiredness may be, you can find these remedies work for you.

• Lavishly apply coconut oil or some Ayurvedic hair oil on your head and retain it for 30-90 minutes before bathing.
• Heaping teaspoon of kuzu powder in 2 teaspoons water and add to 1 cup cold water. Bring the mixture to a boil, reduce the heat to the simmering point, and stir constantly, until the liquid becomes a transparent gelatin. Stir in 1 teaspoon tamari soy sauce and drink while hot.
• B Vitamins: The patient should also take natural vitamins and mineral supplements as an effective assurance against nutritional deficiencies as such deficiencies cause fatigue. Lack of pantothenic acid, a B vitamin, in particular, leads to extreme fatigue as deficiency of this vitamin is associated with exhaustion of the adrenal glands. A daily dosage of 30 mg of pantothenic acid or vitamin B5 is recommended.
• Banana, milk, nuts, green leafy vegetables, peas, pulses, whole-grain cereals, rice polishing and yeast should be consumed for the same.
• Fatigue is also caused by dehydration. Make sure you drink at least eight 8 ounce glasses of water each day. If you know in advance that you will be sweating and exerting yourself, start filling up your body with water the day before.
• Apply a hydrating mask on the face. Put a slice of cucumber on each closed eyelid. lie down and rest for 10 minutes. Remove the cucumbers and for the next 5 minutes hang your head off the side of the bed allowing the blood to circulate. After you remove the mask hydrate with your favorite moisturtzer. You will feel like a new person.
• Brown Rice Cream: Used in cases when a person in a weakened condition needs to be nourished and energized or when the digestive system is impaired. Dry-roast brown rice evenly until all the grains turn a yellowish color. To one part rice, add a small amount of sea salt and 3?6 parts water, then pressure cook for at least 2 hours. Squeeze out the creamy part of the cooked rice gruel through a sanitized cheesecloth. Eat with a small volume of condiment, such as umeboshi plum, gomasio (sesame salt), tekka, kelp, or other seaweed powder.
• Chew the seeds of a cardamom three to four times a day. If you don''t like the idea of chewing cardamom seeds, you can also boil one or two cardamom in a glass of water and drink it. Add sugar or honey for taste.

Tips courtesy of: 'The free library'

Why we feel tired and tips to get rid of fatigue?

Most people know exactly why they feel tired. You may know that you're always tired because you work too much, but what about the people who's jobs aren't particularly demanding, they get all the sleep that they need and their lives aren't really that stressful.

So why do they feel tired all the time?

In most cases, the answer is simple – the modern lifestyle is responsible for tiredness. Tiredness is a direct result of the way we live our lives. We eat different kind of foods than our grandparents did, our jobs are different, the way we spend our pastime has changed, as well as the way we sleep… And the result of all this – we feel tired all the time.

If you experience high levels of exhaustion and fatigue in the course of the day there are 2 issues that you may be facing. Either you are not getting enough sleep or you are suffering from a condition like hyperthyroidism or a viral infection.

Often the cause of this condition is also lack of exercise, poor diets and lifestyle. This condition can be hazardous to all aspects of your life and also impact others in your life.

Tips to get rid of fatigue:

If lack of sleep is causing this condition then try and squeeze in a few extra minutes of rest. Ideally you would need to get 7 hours of sleep everyday.
Sleeping in the afternoons over the weekend is a good option if you are suffering due to lack of sleep. During the week you can use your lunch hour to grab a few minutes of rest. Bite into a chicken sandwich quickly and then get a few minutes of rest.

It is important to get a few minutes of exercise everyday. Lethargy can also be the cause of fatigue and constant tiredness. If this is the cause then your only solution is to exercise for a few minutes daily.

Swimming and cycling in the summer season and walking in winter are great ways to exercise. Enroll for a yoga class to help you get some exercise during the week.
Meditating for a few minutes everyday is a good way to reduce stress and induce quality sleep. If you are at unrest then meditate for a few minutes before you head to bed. This is a great way to relax and get quality sleep. You will wake up refreshed and energized.

While resting and exercise is important you also need to focus on your diet. If your meals are high in fat and low on nutrition you are not going to be energized. For this reason it is important for you to eat healthy and nutritious food.
Protein and fiber rich foods are great as they help to increase your energy levels and keep your hunger pangs away thereby preventing any junk food binges.

Add nuts and dry fruits to your diet. These are known to be rich sources of vitamins and minerals that are essential for your body.

Don’t depend on coffee and tea too much to keep you alert; in the long run they will loose their effect on your body and create dependence.

Suggested food servings per day for a healthy diet

It is difficult to maintain a food or diet chart for every person because every person's needs are different according to their body structure and life style. Active persons need more nutritious and healthy food but people with less active life style may need less calories per day. More over we need to learn what is meant by 'serving' as we need to take balaced food to keep us healthy.

Recommended Daily Servings for Each of the Food Groups:

The food pyramid commonly referred to by people to determine how much of each food group they need to consume is not actually accurate for everyone. The suggested servings per day are for a typically normal person. But for those of us who are more active, we need more sustinanance. If you frequently (meaning 2 or more times a week) exercise or lift weights, you are not getting enough calories to live on. By eating a well-balanced diet, you will feel more energy and see faster results whether you are trying to lose or gain weight.

You should be aiming for 55-60 percent of carbohydrates, 25-30 percent of protein and 15-20 percent of fat at each meal.

Eat every couple of hours throughout the day to prevent hunger.

Make sure you eat from every food group at most sittings.

• 1 carbohydrate gram is equal to 4 calories.
• 1 protein gram is equal to 4 calories.
• 1 fat gram is equal to 9 calories.

SERVING SIZE FOOD

• size of a baseball medium fruit
• size of palm 3 oz meat or fish
• size of fist 1 cup vegetables
• ice cream scoop 1/2 cup cooked pasta
• dice or domino 1 1/2 oz cheese
• thumb tip 1 tsp butter/marg
• large handful 1 cup dry cereal

FOOD GROUP SUGGESTED SERVING

• dairy 2-3 for men
• 2-3 for women
• lean meat 3-4 for men
• 2-3 for women
• fruits 4 for men
• 3 for women
• vegetables 5 for men
• 4 for women
• breads 11 for men
• 9 for women

‘Nal.USDA.gov’ suggests: The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.

Use the Pyramid to help you eat better every day…the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.

What Counts as One Serving?

 

The amount of food that counts as one serving is listed below. If you eat a larger portion, count it as more than 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta.

Be sure to eat at least the lowest number of servings from the five major food groups listed below.
You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups.
No specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY

• • Milk, Yogurt, and Cheese 1 cup of milk or yogurt 1 1/2 ounces of natural cheese 2 ounces of process cheese
    
  • Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat
    
  • Vegetable 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or chopped raw 3/4 cup of vegetable juice
  • Fruit 1 medium apple, banana, orange 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice  
  • Bread, Cereal, Rice, and Pasta 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta  

Useful links:

* Food Guide Pyramid: Food Groups & Servings

* ‘Recommended Daily Servings for Each of the Food Groups’ from ‘Live Strong’ site.

* 'Serving sizes'

  

Smokers at a great risk of lung cancer and Mesothelioma

Lung cancer is being associated with smoking and it is commonly believed that smokers are at a great risk of having lung cancer. Now a day we are familiar with another kind of cancer which has almost same symptoms like lung cancer but it is different from it. It is called 'Mesothelioma' and it can develop in the tissues covering the lungs or the abdomen.

Mesothelioma is strongly associated with exposure to asbestos and fiber glass but smoking has been linked to an increased incidence in mesothelioma. So smokers are at great risk of having lung cancer or mesothelioma.

Main causes of lung cancer: In most people, lung cancer is related to cigarette smoking. Although some people who have never smoked get lung cancer, smoking causes 9 out of 10 cases.
The second most important risk factor for lung cancer is exposure to radon gas. Radon is a naturally occurring radioactive gas that can seep out of the soil. Other, less important risk factors include air pollution, exposure to certain chemicals(like as asbetos), previous lung disease, family history of lung cancer, past cancer treatment and having poor immunity.
The more you smoke, the more likely you are to get lung cancer. But the length of time you have been a smoker is most important. Cigarette smoking is the main cause of lung cancer.
Let’s learn what is Mesothelioma:  Mesothelioma is a type of cancer that can develop in the tissues covering the lungs or the abdomen. It is a cancer of mesothelial cells.
Combined, these cancers affect 2,000 to 3,000 people in the United States each year. Receiving a diagnosis can be difficult due to the similarity of symptoms to other, more common conditions and doctors may overlook mesothelioma as a diagnosis.
Symptoms of Mesothelioma or lung cancer may include:
* Coughing
* Shortness of breath or difficulty breathing
* Difficulty Sleeping
* Weight Loss
* Pain in chest and abdomen
* Fluid in the chest
The inhalation of asbestos fibers can cause serious illnesses, including malignant lung cancer, mesothelioma, and asbestosis (a type of pneumoconiosis).

 In most cases of mesothelioma, it takes decades for the disease to cause symptoms.
Although a serious hazard to your health, asbestos is an excellent insulating material. It is used in many products that need to withstand high heat such as home insulation and construction, brake pads, electrical equipment, hot water piping, boilers, ship engines, and welding supplies. People who have worked in these industries should be screened regularly for the development of lung disease.

While smoking has not been found to cause mesothelioma, smoking has been linked to an increased incidence in mesothelioma in asbestos exposed workers. Therefore, if you have had occupational e exposure to asbestos, smoking could raise the risk of developing mesothelioma.

Ifyour symptoms suggest you may have mesothelioma, you doctor will order a number of tests. Imaging studies like X-rays, CT scans and MRI show any abnormalities within the lungs. A complete blood count and levels of specific proteins can help make the diagnosis. However, the diagnosis of mesothelioma cannot be made by blood work and imaging studies in every case.

Note: If you have these warning signs you should consultant a qualified medical professional immediately. Only a doctor can make a diagnosis.

Source: ‘Mesotheliomasos’

* ‘Asbetos.com’- is spreading awareness about the dangers of asbestos cancer (mesothelioma). Their goal is to offer a one-stop resource on all asbestos and mesothelioma-related issues ranging from occupational exposure to treatment options.

How to manage stress related weight gain?

 When depressed you loose the control over your eating habits. It results in more calorie count to produce high cholesterol and weight gain.  Studies prove that there is a link between our stress level and weight gain. So what are the techniques to manage stress related weight gain?

 Try these stress management techniques to combat stress-related weight gain:

• Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
• Before eating, ask yourself why you're eating — are you truly hungry or do you feel stressed or anxious?
• If you're tempted to eat when you're not hungry, find a distraction.
• Don't skip meals, especially breakfast.
• Identify comfort foods and keep them out of your house or office.
• Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then overcome them.
• Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
• Practice relaxation skills, such as yoga, massage or meditation.
• Engage in regular physical activity or exercise.
• Get adequate sleep.
• Get encouragement from supportive friends and family. 
Source: How do I control stress-induced weight gain?