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Health, Healthy food, Learning and development, Nature

What You Eat Matters

HOPE The Projects billede.

Time to act

HEALTH

Numerous studies show that eating a whole food, plant-based diet promotes good health and can help prevent and reverse many diseases. HOPE The Project aims to provide you with useful information and advice about living a healthier lifestyle.

ENVIRONMENT

The organic production of plant-based food saves natural resources, helps the climate, encourages biodiversity and preserves a healthy soil. HOPE The Project shows ways it might be possible to heal our planet.

ANIMALS

Animals want to live – they are sensitive creatures that deserve integrity and respect. HOPE The Project is a voice for the voiceless.

 

A new documentary by Nina Messigner is set to hit screens across America. Titled, “H.O.P.E. What You Eat Matters”, the former an acronym for Healing of Planet Earth, this film showcases how we can improve our personal health, the health of the planet, and reduce industrialized cruelty to animals by embracing a vegan diet.

Renowned primatologist Dr. Jane Goodall features in the documentary and discusses the film’s message in an empowering trailer.“I think the most important message that I have, is to remember, that you as an individual make a difference,” she says.

Author of the popular book “The China Study”, T. Colin Campbell says it is important for people to understand there is a strong correlation between the Western diet and diseases. Westernized diets typically consist of an abundance of animal products, fried food, takeaways, and additives, with a lack of fresh produce – a combination considered to be par optimal in terms of health, leading to a multitude of problems.

Due to an increased affinity with Western-style diets and a food system falling into a dangerous predicament, this documentary aims to be a turning point for people who intend to live devoid of serious health scares and preventable death. The documentary is described as “a life-changing documentary uncovering and revealing the effects of our typical Western diet on our health, the environment and animals. It has a clear message: By changing our eating habits, we can change the world!” 

“We were made to believe that meat-based diets are superior to plant-based diets,” Dr. Vandana Shiva states with a questioning tone.

“This film can save your life,” said Dr. Neal Barnard of the Physicians Committee for Responsible Medicine. “Take its lessons to heart, and take control of your health. Choosing a plant-based diet will be the best decision you´ve ever made.”

The film notes “[s]ince the beginning of mankind cruelty to animals, it has never been as prevalent as it is in our days.” Contrary to what may be perceived, this relates solely to the extreme conditions of cruelty farmed animals endure, for the sake of satiating the palates of the masses.

Vegetarian musician Paul McCartney even shares his sentiment “[t]his important films highlights the choices we must make to help protect this planet and all its inhabitants.”

 

Love, Health And Wisdom

Brian

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Health, Healthy food, Meditation, Mindset, Physical activity, Wellness

WiseMovement Health and training day 1

Hi there. Time for action.

You are responsible for your health, so do good things for yourself.

I hope I can inspire you with this ordinary day in my life. This is what I do every morning except point 6 – 8. You have to have variaty in your training to train different kind of things in your body and also break patterns that will easily accur in each and every ones lives.

  1. A liter of water with fresh squeezhed lemon and ginger.
  2. 5 min. Morning meditation
  3. 5 min. stretch series
  4. A handfull of almonds, a handfull of hazelnuts, a handfull of walnuts, 2 fresh dates, a banana, a half avocado, two cups of fresh filtered coffee.
  5. 20 min. of mental and outfit preparation
  6. 5 min. sandbag warm up
  7. 1 km warm up run.
  8.  4 x WiseMovement Circle Crossfit series after 1 km run in between.
  9. 20 min. of stretch in every used muscle.
  10. Breakfast: Broccoli, Kale, garlic, onions, fish cake and blackcurrant, tomatoes, cherries, raspberries, strawberries, blueberries, rosemary, spearmint, and basil from my garden and a liter of water.

Sorry about the headless guy ;o). But it is not headless meditation. Focus on deep breathing and the same time feeling Mother Earth below you.

Stretching is very good for your body in the morning.

The last stretching exercise “pick apples” is in the right place ;o)

The next video is warm up with the sandbag. You must have a sandbag. It is just perfect training.

Now I am ready for the 1 km warm up before I begin the very hard training of WiseMovement Circle Crossfit series as you can see below.

After each of these stations I run 1 km with different kinds of run. Backwards, sidewards with armswing and crossing legs, high speed, low speed and up and down stairs. Then I am ready to do the circle crossfit again. This I will do four times this day.

After this it is time for the muscle stretching and 1 km slow run home for the breakfast. Well earned…..don´t you think ;o).

I wish you the best training. See you soon. More healthy :o).

 

Love, Health And Wisdom

Brian

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Health, Healthy food, Learning and development, Nature, Wellness

Do You Deserve SuperFoods?

I will here give you a list of SuperFoods. Just because you deserve to give your body the best nutrition every day. The keyword is NON PROCESSED FOODS.

Mixed Bowl of Berries

Berries

Billedresultat for eggs

Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.

Billedresultat for tomato sauce

It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.

Billedresultat for dried plums

They’re packed with polyphenols — plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.

Billedresultat for walnuts

Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.

They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.

Billedresultat for acai juice

A glass or two (or even a boost in your morning smoothie) of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, says Texas A&M University researchers.

Billedresultat for apples

Apples contain quercetin, an antioxidant that may reduce your risk of lung cancer.

This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.

Because steel-cut oats are less processed than traditional oats, they’re digested more slowly, keeping you full all morning long.

Relateret billede

You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.

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The healthy fat in avocado keeps you satisfied and helps you absorb other nutrients. For a new twist, brush a halved avocado (pit removed) with olive oil and grill for one minute. Serve with red onion, sliced grapefruit, and balsamic vinegar.

Billedresultat for canned pumpkin

Pumpkin is filled with the natural cancer fighters alpha- and beta-carotene.

Billedresultat for spinach

A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.

Billedresultat for cauliflower

 

Need a reason to add cauliflower into your diet? It’s packed with cancer-fightingglucosinolates.

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Scallops

A 3-oz serving has 14 grams of protein but just 75 calories.

Billedresultat for collard greens dansk

Collard greens are exploding with nutrients like vitamin A, zeaxanthin, and lutein, which keep your eyes healthy. You can also use Kale or white cabbage.

Billedresultat for olives

Olives deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive.

Billedresultat for brown rice

Brown rice is a top source of magnesium, a mineral your body uses for more than 300 chemical reactions, like building bones and converting food to energy.

Billedresultat for oyster

Oysters keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.

Billedresultat for edamamebønner

One cup of edamame a whopping 22 grams of plant protein, as well as lots of fiber, folate, and cholesterol-lowering phytosterols.

Billedresultat for jordbær

Strawberries are loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.

Billedresultat for lentils

A great source of meat-free protein, a half-cup of cooked lentils gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.

Billedresultat for kiwi

Italian researchers found kiwi reduces asthma-related wheezing thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).

Billedresultat for sunflower seeds

A quarter-cup of sunflower seeds delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.

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Black beans are loaded with protein, fiber, and flavonoids — antioxidants that help your arteries stay relaxed and pliable.

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Just 3 oz of sardines provides more than 100% of your daily vitamin D. They’re also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.

Billedresultat for asparagus

A half-cup of asparagus supplies 50% of your daily bone-building vitamin K and a third of your day’s folate. And since it’s a natural diuretic, it banishes bloating, too.

Billedresultat for bananas

Bananas are loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down). And remember the most mature ones are the helthiest.

Billedresultat for broccoli sprouts

These sprouts have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.

Billedresultat for baked potato

Each baked potato packs a megadose of blood pressure-lowering potassium — even more than a banana.

Billedresultat for flaxseed

Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal, oatmeal, or avocado toast.

Billedresultat for sweet potato

Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and immune system.

Billedresultat for blackberries

Blackberries are the king of the berry family. They boasts more antioxidants than strawberries, cranberries, or blueberries.

Billedresultat for brazil nuts

Brazil nuts have more selenium than any other food. In fact, one nut delivers your entire day’s worth.

Billedresultat for grapes

Grapes are a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits.

Billedresultat for canola olie

A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.

Billedresultat for blueberries

Blueberries improve memory by protecting your brain from inflammation and boosting communication between brain cells.

Billedresultat for brøndkarse

With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene, and cancer-fighting phytochemicals.

 

If you have other SuperFoods, I would like to hear from you. Remember your body (YOU) deserve the best you can get. Therefore you should only eat this kind of food every day.

 

Love, Health And Wisdom

Brian

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Biology, Garden, Health, Healthy food, Learning and development, Wellness

Plants That Attract Positive Energy

Apart from being good home décor accessories, many plants actually improve the flow of positive energy in the space and give you a sense of well-being every day.

7 Plants that attract Positive Energy

You can reduce the negative energy by adding some specific plants to your home or office. This will not only benefit you but also other people around you.

Lucky Bamboo

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If you wish to bring health, love and luck to your life, lucky bamboo (Dracaena braunii) is one indoor plant that you should have at home. This plant has been used for thousands of years in Asia as a symbol of good fortune and prosperity.

According to feng shui, the vertical shape of this tall, green plant represents the element wood. This element influences our life energy, vitality and physical activity.

The plant’s stalks resemble bamboo, and the leaves are similar in shape.

Lucky bamboo is a very low-maintenance plant. Place it in a corner of a room that has low lighting and away from direct sunlight, preferably the east or southeast corner. Keep it in a glass bowl with about 1 inch of distilled or purified water.

Keep the bamboo stalks to odd numbers as they are considered to be most lucky.

Note: As the bamboo plant belongs to the Dracaena family, it is toxic to dogs and cats.

Money Plant

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Epipremnum aureum is a beautiful plant and also known as golden pothos, hunter’s robe, ivy arum, silver vine and taro vine.

According to feng shui, this plant produces a positive energy flow that attracts good luck and fortune. This is why it is recommended to put this plant inside the house rather than in your garden.

Plus, it helps purify air polluted with synthetic chemicals from furniture and cleaning solutions. It filters the indoor air and increases oxygen inflow.

A perennial, this plant can be grown as either a trailer or a climber. It has heart-shaped leaves, needs little maintenance and is incredibly easy to propagate.

Always try to place a money plant in front of a sharp corner or angle. This position helps reduce anxiety and stress as well as negative thoughts. However, avoid placing it in the northeast corner as well as along the north and east walls of your house.

It is believed that the plant’s shoot should point upward to bring you wealth and prosperity.

 

Sage

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This herb contains incredible cleansing qualities and has the ability to help bid adieu to negative vibes.

It can be used to get rid of negative emotions, such as anger and fear, from your life. It also promotes the flow of positive energy in your home and office.

In North America, there is a tradition called smudging, where people burn white sage bundles to get rid of negative energy.

It is believed that when done with the right intent and respect, smudging greatly helps boost positive energy in you and the place around you.

A pot of sage by the window will make your house smell great. You can also use the leaves to improve your health, as they contain antibacterial, antifungal, antiseptic, antispasmodic, astringent, carminative, diuretic, hypoglycemic and estrogenic properties.

This plant can add splashes of green color to brighten up a dull spot in your house or office. However, do not place it in areas that are very dry or have low humidity.

 

Holy Basil

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Holy basil, a part of Hindu culture and Ayurvedic medicine, helps clear the air of negative energy and attracts positive vibrations to the environment.

Growing a basil plant in one’s home or garden is believed to have a spiritual healing effect on the environment. This benefits the residents of the premises in many ways.

It is one of the few plants that emit oxygen 20 hours a day and also absorbs harmful gases like carbon dioxide and carbon monoxide from the environment. You must place this plant in a north, east or northeast area of your home or garden.

Holy basil is a powerful antioxidant with antibacterial, antifungal and anti-inflammatory properties that help treat a variety of conditions –from the common cold to bronchitis and from a fever to digestive problems.

The plant’s tender leaves are edible. They can be consumed fresh or used to make tea. The leaves can even be used to purify water. This purified water should be sprinkled throughout your home to boost positive energy.

 

Orchid

Billedresultat for healthy orchid

According to feng shui, the orchid is another potted plant that attracts positive energy. It not only improves the energy of the home, but also the lives of the owners themselves – both spiritually and physically.

Ancient Greeks associated orchids with fertility and virility, making it a great gift for newly married couples.

The long-lasting flowers are beautiful and come in different shapes and sizes to suit different types of interior décor. The sweet and pleasant fragrance of the orchid also uplifts your mood.

Orchids not only absorb carbon dioxide, they also release oxygen at night. So, a bedroom is a good place for your orchid.

Not just beautiful, they are so easy to take care of! The plants need light soil moisture to survive.

 

Peace Lily

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As the name says, you got to have this plant in your house.

The peace lily is another beautiful flowering plant that can help you prosper spiritually, mentally and physically. The glossy spiked leaves improve the flow of good energy in your home.

This plant even purifies air by breaking down and neutralizing harmful indoor gases. It can detox the indoor air of toxins like formaldehyde, benzene and carbon monoxide.

Peace lily plants are also super easy to care for. They grow well in shaded or dark environments, hence they make a perfect addition to a basement, a small office and even a corner closet.

You can also place them in a bedroom to provide a sense of tranquility and restful sleep.

Plus, these deep green plants with gorgeous bright white blooms go with any type of interior décor.

 

Rosemary

I just love this plant in food. It is definitely my favorite herb.

Rosemary is good for your physical and mental well-being. It also aids in air purification to keep your home and office free of harmful toxins.

Plus, it offers medicinal benefits that have been used since the ancient times to treat several health problems.

It smells so incredible that it can instantly lift your mood, reduce fatigue, fight anxiety, improve your memory and treat insomnia and loss of strength. Rosemary also brings inner peace, thus it surely deserves a place in your home.

Keep rosemary in a sunny spot and do not over water it.

As a bonus, you can use the leaves to make tea whenever you please or especially when you suffer from a headache.

You can even place a few sprigs of dried rosemary in cloth bags and place them in several areas of the home to attract positive energy.

The most interesting health benefits of rosemary include its ability to boost memory, improve mood, treat Alzheimer’s, heal cancer, reduce inflammation, relieve pain, and protect the immune system. The herb also helps stimulate circulation, detoxify the body, protect the body from bacterial infections, prevent premature aging, and heal skin conditions.

Fresh rosemary has a very [2 high reserve of vitamins such as vitamin Avitamin Cvitamin B6, thiamin, folate, as well as minerals like magnesiumcalciumcopperiron, and manganese. It has abundant antioxidants in its phenolic compounds such as diterpene, carnosol, and rosmarinic acid, as well as in its essential oils such as cineol, camphene, borneol, bornyl acetate, α-terpineol, and α-pinene.

The herb has high dietary fiber. It is low in cholesterol and sodium but high in saturated fats.

 

Jasmine

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Jasmine, also known as the couple’s plant, attracts positive energy and helps strengthen your relationship and build romance.

The sweet smell of jasmine helps eliminate negative energy from a room and boosts your confidence and optimism.

Additionally, its pleasant smell can help soothe your stressed mind, while providing you with a bit of refreshed energy. It even helps fight issues like mental blockage and sadness.

When growing indoors, place this beautiful plant near a south-facing window. You can enjoy it in the bedroom or any other room where you spend the most time with your partner.

You can even grow it in your garden and place it in the north, east or northeast area of your garden.

The health benefits of jasmine tea include a reduced risk of heart attack, stronger immune system, and prevention of diabetes. It prevents cancer, improves the digestive process, and lowers cholesterol levels. It has also been found to eliminate harmful bacteria and ease chronic inflammation.

Jasmine tea is not considered an “herbal tea” because it is actually a normal tea (green, white, black, or oolong) that is flavored with jasmine flowers to create the unique scent and taste.

China has a long and famed history with tea, and jasmine is one of the most popular types to emerge from this ancient nation. Jasmine tea first appeared in official records during the Song Dynasty, which ended in the 13thCentury A.D., but at that time, it was mainly reserved for royalty. It may have originally come from Persia, through India, along with the cultural exportation of Buddhism to China.

 

Aloe Vera

The aloe vera plant is a bearer of good luck and positive energy. The energy it releases can fight off bad luck and vibes.

It is a very easy plant to care for, making it a staple in many homes. You can place in indirect sunlight or artificial light and water it regularly. However, remember that this plant cannot tolerate standing water, so proper drainage is a must.

Aloe vera will decorate a room with quiet grace, while also doing the duty of a self-regenerating first-aid kit. From minor burns to acne, you can use the gel to treat many common skin problems.

It is recommended to place an aloe vera plant in a passageway so that it can absorb the negative energies in your home. You can also put it in your living area or in the area where you greet guests.

You can even sow an aloe vera plant in the backyard for economic stability.

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Aloe Vera has been a miracle plant for quite some time. It’s one of the rare beneficial plants that can you can use both externally and internally. It yields the same results with the same efficiency. This wonderful cactus has been a staple of ancient American medicine for quite some time. It saves many lives by curing many annoying conditions. It’s one of those eternal natural remedies that keep on helping humanity. It helps in battling annoying microbes and other infections, and always has a place in modern medicine. It is independent of the fact that how much technology advances and what point it reaches.

Many experts have concluded that aloe vera is, in fact, one of nature’s most powerful herbs. It has an incredible versatility when it comes to tackling diseases. From a plethora of vitamins and plenty of useful minerals, aloe vera has a place in every diet. It can solve any problem. To help everyone understand this often overlooked herb, we’ve decided to compile the ten best health benefits of this magical cactus. From a stronger immune system to better digestion, it seems as if this beneficial plant can do everything. It’s cheap, available and versatile. So there is absolutely nothing stopping you from trying it out. You won’t regret it, and your life will be turned around.

 

Chrysantemum

Chrysanthemum also attracts positive vibrations, while keeping away the negative ones. In Buddhism, chrysanthemum represents purity and honesty. In fact, the Chinese and the Japanese believe in the healing power of chrysanthemum.

Plus, its strong air-cleaning qualities can help purify the air and remove toxins, such as trichloroethylene, benzene, formaldehyde, ammonia and other chemicals.

This plant promotes well-being in the home and also symbolizes long life. Known to promote happiness and good moods, it is recommended to place the plant in areas where constant tension is generated. Known for its beauty, even looking at it can provide a sense of calmness.

As the flowers come in different colors, including red, orange, yellow, white and lavender, you can choose one that goes with your home décor.

It may be used to equally good effect in the garden or in a window box where it gets indirect sunlight.

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While this may not be the first variety of tea you think of when you’re looking for a brew, chrysanthemum tea has been around for more than a thousand years, and is believed to have originated in the Song Dynasty in China. Chrysanthemum flowers that are used to make this powerful tea come in a number of varieties, but traditionally, the scientific name of this beneficial [1plant is Chrysanthemum indicum. Unlike many other herbal teas, which use only the leaves of a plant in order to brew the beverage, chrysanthemum tea is made by infusing hot water with full flowers, which release a wide variety of antioxidants, organic compounds, vitaminsminerals, amino acids, and soothing chemicals into the mixture, making for a delicious and highly nutritious drink!

The tea is traditionally made in China but has since spread around the world and you will know this tea by the floral scent, the flowers steeping in the bottom of the pot, as well as occasional wolfberries or other herbs. There are four main varieties of this tea still prepared and consumed in China, from different species of this flowering plant. The tea’s color is pale to bright yellow, depending on the strength of the tea and how long you’ve steeped the flowers. Its medicinal [2uses have been known for centuries, making it highly sought after by natural healers.

Many people associate having a cup of tea with relaxing and unwinding after a long day, and chrysanthemum tea is particularly good for this purpose. For generations, this tea variety has helped to lower blood pressure, cool the body, and reduce inflammation, all of which can help to induce calmness. The powerful antioxidants and minerals present in the tea can help your body better regulate itself and eliminate [3unnecessary stresshormones in the blood.

 

Lavender

Lavender essential oil is the most used essential oil in the world today, but the benefits of lavender were actually discovered over 2,500 years ago. Because of its powerful antioxidant, antimicrobial, sedative, calming and antidepressive properties, lavender oil benefits abound and it’s been used both cosmetically and therapeutically for centuries. (1)

Billedresultat for lavender

The Egyptians used lavender for mummification and as a perfume. In fact, when King Tut’s tomb was opened in 1923, there was said to be a faint scent of lavender that could still be detected after 3,000 years.

Early and modern aromatherapy texts advocate for lavender’s use as an antibacterial essential oil. The leaves and stems of the plant were used to prepare decoctions against digestive system diseases and rheumatism, and lavender was valued for its cosmetic purposes. The Romans used lavender oil for bathing, cooking and purifying the air. And in the Bible, lavender oil was among the aromatics used for anointing and healing. (2)

Today, lavender oil benefits for your body include the following:

  • Reduce anxiety and emotional stress
  • Protect against diabetes symptoms
  • Improve brain function
  • Help to heal burns and wounds
  • Improve sleep
  • Restore skin complexion and reduce acne
  • Slow aging with powerful antioxidants
  • Relieve pain
  • Alleviate headaches
Because lavender oil contains such versatile properties and is gentle enough to apply directly to the skin, I consider it a must-have oil, especially if you are just getting started with using essential oils for your health. Science has only recently started to evaluate the range of health benefits that lavender essential oil contains, but there’s already an abundance of evidence that points out the amazing capabilities of this oil. (3)

Peppermint

Peppermint (Mentha piperita) is a hardy perennial herb that is a hybrid of watermint and spearmint. It’s native to Europe, but can be found all across the world. With a long history of therapeutic use for a variety of ailments that extends back to ancient Egypt, peppermint is referred to as “the world’s oldest medicine.”

Nutritionally, peppermint offers vitamins A and C, iron, potassium, fiber, and it’s low-calorie. Its refreshing flavor and cooling sensation lead to its inclusion in many products including mouthwash, toothpaste, soap, and ointment. Regardless if you obtain it from your local farmer’s market or grow it in your own herb garden at home, peppermint leaf offers many amazing health benefits.

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Benefits of Peppermint

  • Defends against lice, fungus, and worms
  • Supports digestive health
  • Promotes respiratory health
  • Promotes oral health
  • May relieve headaches
  • Soothes against stress
  • Supports the liver
  • Contains antioxidants
  • Soothes muscle tissue

 

This just shows that we need plants around us,

and some are very important for a better life.

So go green in every way.

 

Love, plants and healthy life

Brian

 

 

 

 

 

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Health, Healthy food, Wellness

Real Foods Real You

A nonprocessed food is any type of food found in its natural state that has not been altered. Fresh fruits and vegetables are perfect examples of nonprocessed foods. Some foods are processed more than others. Typically, the longer the ingredient list is and the more unfamiliar the ingredients are, the more processing was involved to make the food. Nonprocessed foods are typically healthier options, but you need to take precautions to prevent food-related illnesses.

Eat mainly whole foods, such as fresh fruits and vegetables, legumes, whole grains, nuts, seeds, low-fat dairy products, seafood, skinless chicken and lean meat. Frozen and canned goods without added preservatives, colors, flavors, sugar or sodium are also usually allowed, as are prepped foods such as chopped vegetables and unsalted roasted nuts. Basically, if you could theoretically make the food in your own kitchen using the ingredients listed on the label, diets that involve avoiding processed foods will often still allow it. Crackers made with just whole wheat, soybean oil and salt would pass this test, but not crackers that also contain ingredients such as TBHQ, sodium stearoyl lactylate, soy lecithin and high-fructose corn syrup.

Whole foods include all foods in their natural state. Food processing removes nutrients and adds ingredients such as preservatives, flavorings, colorings and other chemicals in addition to being a major source of excess salt and sugars.

Avoiding processed foods means you’ll be cooking from scratch a lot. Planning your meals and cooking batches ahead of time can make this easier for those with a busy schedule. As you eat more unprocessed foods, concentrate on the flavors and eat without distractions, and you may find yourself enjoying your food more than you used to with a highly processed diet. Stay away from processed foods for a while and your palate will gradually change so you don’t crave foods that are very sweet or very salty any more.

Below are the rules we followed during our original 100 Days of Real Food pledge. If you are taking the 10-Day pledge you will follow these same rules.

100 Days of Real Food Rules

What you CAN eat:

  1. Whole foods that are more a product of nature than a product of industry
  2. Lots of fruits and vegetables (we recommend that you shop for these at your local farmers’ market)
  3. Dairy products like milk, unsweetened yogurt, eggs, and cheese
  4. 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more info)
  5. Seafood (wild caught is the optimal choice over farm-raised)
  6. Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
  7. Beverages limited to water, milk, all natural juices, naturally sweetened coffee & tea, and, to help the adults keep their sanity, wine and beer!
  8. Snacks like dried fruit, seeds, nuts and popcorn
  9. All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation
  10. Also check out the Recipes & Resources page for a more detailed list of meal options including links to recipes

What you CANNOT eat:

  1. No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheat”)
  2. No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
  3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
  4. No deep fried foods
  5. No “fast foods”

How to Avoid Processed Food in General

If you feel that you have the will, but not the skill to do the 10 Days of Real Food pledge then here are some general lifestyle changes to consider instead…

  1. Read the ingredients label before buying anything. For years, if I even looked at food labels, I was reviewing items such as fat grams, calorie count and sugar content. While this may be important to some, the best indicator of how highly processed a food is can actually be found in the list of ingredients. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you may want to reconsider before buying.
  2. Increase your consumption of whole foods especially vegetables and fruits. I am sure you’ve heard similar advice a thousand times, and I hate to tell you that it couldn’t be more true. This will help to displace the processed foods in your diet, and will actually make your food selections in general very simple. No more counting calories, fat grams, or carbs when your only concern is selecting whole foods that are more a product of nature than a product of industry.
  3. Buy your bread from a local bakery. I actually used to eat white bread, but what I bought for my husband from the grocery store was what I thought was whole-wheat bread. When we finally checked the ingredients and found 40 different items on the list, including white flour and sugar, we decided it was time for a change. Why would there be so many on the list if it only takes a handful of ingredients to make bread? We since started buying our bread from Great Harvest Bread Company. Not only do they grind their own wheat every morning, but their honey whole-wheat loaf only has five ingredients – whole-wheat flour, water, yeast, salt and honey.
  4. In addition to your bread choice, when selecting foods like pastas, cereals, rice, and crackers always go for the whole-grain option. And don’t just believe the health claims on the outside of the box.  Read the ingredients to make sure the product is truly made with only 100% whole grains – not a combination of whole grains and refined grains which is unfortunately how a lot of “whole grain” products are made. The white flour or other refined grain alternative is simply high in calories and low in nutrition.
  5. Avoid store-bought products containing high-fructose corn syrup (HFCS) and those “that have some form of sugar (or sweetener) listed among the top three ingredients” according to Michael Pollan. Despite the mixed research on if HFCS is really worse for you than good ol’ white sugar, it just happens to be “a reliable marker for a food product that has been highly processed”.
  6. Don’t order off the kids’ menu. The next time your family is out to dinner try to avoid the kids menu. Those selections are most often things like pre-made chicken nuggets, fries, and pasta made with white flour, among other things. Instead try assembling some sort of side item plate (like baked potatoes and whatever else your kid will tolerate) and/or try sharing some of your meal.
  7. Visit your local farmers’ market the next time you need to restock your fridgeAccording to Michael Pollan not only will you find “food that is in season, which is usually when it is most nutritious”, but you will also find a selection of pesticide-free produce and properly fed meat products. It is also better for our environment to purchase locally grown products as opposed to the supermarket produce, which travels on average 1500 miles from the farm to your plate.
  8. Lastly, to once again quote Michael Pollan, he says to “eat all the junk food you want as long as you cook it yourself.” If you had to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Only eating “junk food” such as cakes, sweets, and fried foods as often as you are willing to make them yourself will automatically ensure the frequency is appropriate.

Here is my breakfast almost every morning:

 

 

Happy breakfast…

 

Please write how non-processed foods works for you and also how your daily food plan looks like.

Bon Appetit.

Love, Health And Wisdom

Brian

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Health, Healthy food

The Health Benefits of Peas

Billedresultat for peas

In addition to being inexpensive, there are also a number of surprising health benefits associated with eating green peas. One such benefit of this starchy green vegetable, shaped like little balls, is that is can help with weight management; peas are low in calories (an entire cup is less than 100 calories) and fat, but high in fiber, protein, and nutrients. They are rich in minerals including Vitamin K, calcium, iron, zinc, manganese and copper, and also contain omega-3 fat in the form of alpha-linolenic acid (ALA).

Because of the calcium and other vitamins found in peas, they can help to prevent bone disease like osteoporosis or losing mass bones. While the fiber content of peas can prevent constipation, and the iron and folate can help with anemia and maintain normal blood function.

Peas contain anti-inflammatories and antioxidants like flavonoids, carotenoid, phenolic acids, polyphenols, which can reduce the signs of aging in the skin, and keep the immune system strong.

Peas can help fight off diseases like Alzheimer’s and arthritis as they contain high levels of Vitamin K. According to StyleCraze, if patients with Alzheimer’s regularly eat peas, this limits the neuronal damage to the brain.

There is also a suggested link between peas and stomach cancer, and according to research conducted in Mexico City, the daily consumption of peas and other legumes could reduce the risks of stomach cancer. This is because of the polyphenol called coumestrol, which is found within peas, and according to the research, an individual’s risks are lessened if they eat at least 2 milligrams of coumestrol per day (a cup of peas would have 10 milligrams).

But it’s not just your health that would benefit from the consumption of peas but also the environment, according to The World’s Healthiest Foods, research has shown that pea crops are environmentally friendly. The publication notes that pea crops are considered to be “nitrogen-fixing” and, with the help of the soil, are able to convert nitrogen gas in the air into more usable forms.

Fitday.com

 

Love, Health And Wisdom

Brian

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Garden, Health, Healthy food, Learning and development, Nature, Wellness

Beets Beats and Boosts

Beets are extremely healthy as they have potent medicinal properties and offer relief in the case of various ailments and diseases.

The health benefits of beets include treatment of anemia, indigestion, constipationpiles, kidney disorders, dandruff, gallbladder disorders, cancer, and heart diseases. They also help prevent macular degeneration, improve blood circulation, aid in skin care, prevent cataracts, and treat respiratory problems. These benefits of beetroots can be attributed to their richness in nutrients, vitamins, and minerals.

Billedresultat for beets

The anthocyanins give them the red color and have strong anti-cancer properties.

Moreover, beets contain betaine, which is a natural anti-inflammatory agent that supports heart health, as well as important vitamins and minerals including vitamins B1, B2, B12 and C, copper, magnesium, potassium, iron, phosphorus, and iodine.

Beets boost blood flow, regulate cholesterol levels, and support the healthy liver function.

Beets fight anemia and detoxify the body. They also decelerate aging and protect the blood vessels. They are high in antioxidants, cellulose, and pectin, a special type of fiber which boosts digestion. These healthy vegetable protect against liver disease fatty liver disease.

 Beets also boost the endurance, stamina, and performance during a workout, so they are extremely beneficial for athletes.

Beets can be eaten raw, juiced, cooked, and baked. You should not throw away the leaves, but you can cook them as they are rich in potassium (644 mg. per ½ a cup).

Studies have shown that the consumption of potassium-rich foods and the elimination of sodium can lower the risk of heart diseases and the stroke risk by 21%.

Beets are extremely healthy as they have potent medicinal properties and offer relief in the case of various ailments and diseases. The anthocyanins give them the red color and have strong anti-can…

What Are Beets?

Beets or beetroots, as they are often called, belong to the Chenopodiaceae family. Beetroots are one of the varieties of the Beta vulgaris species. Their history stretches back to ancient times, and the earliest signs of their cultivation were approximately 4,000 years ago in the Mediterranean region. From there, they were probably transported to Babylon, and by the 9th century AD, they had made their way into the Chinese culture and cuisine. They have long been associated with sexuality and have been used as an aphrodisiac for thousands of years.

Beetroots are frequently added as an ingredient to salads, soups, and pickles and are also used as a natural coloring agent. Even though beets are available throughout the year, they are still considered seasonal vegetables. Besides their use as an actual food item, beets are valuable as a source of sucrose, which makes them a viable replacement for tropical sugar cane. They are frequently used to make refined sugar.

Nutritional Value Of Beets

Beets have a wide range of health benefits because of their nutritional content, including vitamins, minerals, and organic compounds like carotenoids, lutein/zeaxanthin, glycine, betaine, dietary fibervitamin Cmagnesiumironcopper, and phosphorus, while also being a source of beneficial flavonoids called anthocyanins. They are very low in calories, with no cholesterol, but they do have the highest sugar content of all vegetables.

Health Benefits Of Beets

The roots and leaves of beets have plenty of medicinal uses which include the following:

Improve Heart Health

Beet fiber helps reduce cholesterol and triglycerides by increasing the level of good HDL cholesterol. Having a high level of triglycerides increases the risk for heart-related problems, so an increased HDL cholesterol is a good line of defense against that. The presence of the nutrient betaine lowers the levels of homocysteine in the body which can also be harmful to the blood vessels. Thus, consumption of beetroot helps prevent cardiovascular diseases in multiple ways, so conditions like atherosclerosis, heart attacks, and stroke are less likely to develop. The fiber in beets also works to strip excess LDL cholesterol from the walls and helps eliminate it from the body quickly.

Reduce Birth Defects

Beets are good for pregnant women since they are a source of B vitamin folate which helps in the development of infant’s spinal column. Deficiency of folate can lead to a variety of conditions called neural tube defects.

Prevent Certain Cancers

Studies have revealed that beets are good at preventing skin, lung, and colon cancer since they contain the pigment betacyanins, which counteracts cancerous cell growth. Nitrates used in meats as preservatives can stimulate the production of nitrosamine compounds in the body which can also result in cancer. Studies have now shown that beet juice inhibits the cell mutations caused by these compounds. Researchers in Hungary have also discovered that beet juice and its powdered form slows down tumor development. Adding a healthy amount of beets to your diet can keep your body cancer-free for a very long time.

Improve Liver Health

Betaines in beet juice stimulate the functions of the liver and keep it healthy.

Prevent Respiratory Problems

Beetroot is a source of vitamin C that helps prevent asthma symptoms. The natural beta-carotene in beetroot also helps to prevent lung cancer. Vitamin C is a powerful antioxidant that boosts the immune system in a number of ways. Besides acting as an antioxidant itself and defending against the effects of free radicals in the body, it also stimulates the activity of white blood cells, which are the body’s main line of defense against foreign bodies, as well as viral, bacterial, fungal, and protozoan toxins that can result in a multitude of infections and illnesses.

Prevent Cataracts

The presence of beta-carotene, which is a form of vitamin A, helps prevent age-related blindness called cataracts as well as a reduction in macular degeneration that commonly occurs as we get older. Vitamin A is considered a powerful antioxidant substance that is involved in many essential activities of the body.

Capillary Fragility

The flavonoids and vitamin C in beets help support the structure ofcapillaries.

Act as Aphrodisiac

Beets have been considered an aphrodisiac or sexual booster for millennia. Part of this stems from the fact that beets contain significant levels of the mineral boron, which has been shown to boost the production of sexual hormones. This can lead to a boost in your libido, increased fertility, sperm mobility improvement, and a reduction in frigidity in the bedroom. Your sexual life can get a legitimate and time-tested push in the right direction by adding beets to your diet.

Boost Energy

Beets contain a significant amount of carbohydrates that provide energy for prolonged sports activities. Carbohydrates are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it is able to fuel all of the necessary functions as well, including the important metabolic reactions that keep the organs functioning efficiently.

In a related function, researchers have noticed that oxygen uptake is greatly increased by people who drinkbeet juice due to the high nitrate content. The results show that oxygen uptake increases by up to 16%, which is an unheard of boost and is actually more than a normal person can improve by, even when training extensively. This increases stamina for exercising and participating in sports, making beet juice an interesting sports drink that most people would never consider.

Reduce Macular Degeneration

The beta-carotene present in beetroot aids in reducing or slowing macular degeneration in the eyes. Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process of many people. Beta-carotene is a powerful form of vitamin A, which has antioxidant capabilities and defends the eyes against the damaging effects of free radicals.

Prevent Strokes

A deficiency of potassium in the body increases the risk of stroke. Therefore, potassium-rich beetroot is recommended to improve heart health for that reason as well. Potassium is a vasodilator, meaning that it relaxes the blood vessels and reduces blood pressure throughout the body. When blood pressure is reduced and the vessels and arteries are no longer contracted, blood clots are far less likely to form or get stuck, and the plaque that may have built up along the walls of your blood vessels will not accumulate to form additional clots. Clots are what eventually lead to heart attack and stroke, so beets and their potassium content are quite a health booster!

What is more impressive is that studies have shown the effect to be ongoing. Blood pressure will continue to drop over the course of 24 hours, as though beets are naturally delaying their effects so the body can adjust, rather than plummeting the blood pressure at a dangerous speed.

More Benefits?

In ancient times, beets were used to cure fever and constipation. In the Middle Age, beetroots were also used as a remedy for digestive disorders. Finally, beet leaves are good for speeding up the healing process of wounds.

Word of Caution: Beets contain oxalates, which when consumed in excess can cause bodily fluids to crystallize. People with kidney or gallbladder problems should avoid beetroots because they could exacerbate kidney and bladder stones.

 

Love, Health And Wisdom

Brian

 

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