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2014 FB timeline cover 2014 happy new year wishes

BASIC MALE DIET / WORKOUT PLAN

FOOD NOTES:

• KEEP AN EYE OUT FOR: SATURATED FATS & SUGAR. Don’t get confused with thinking FAT is bad. It’s not. Fat is good. SATURATED FAT IS BAD. Don’t get caught up in buying ‘Low Fat’ food, because the general rule is, if it’s low in something, it’s going to be high in another thing.
• Chopped Veg ideas: peppers, green beans, tomatoes, cucumber, celery, carrots, cherry tomatoes, sugar snap peas, runner beans etc
• Creamy dips: hummus, cheese and chive etc
• HAVE A STEAK ON GYM DAYS. YOU SHOULDN’T EAT A STEAK EVERYDAY!!!
• If you’re at work and you have no time to cook eggs, make it an egg sandwich, or swap MEAL 2 with MEAL 4.
• The best nuts and seeds I have found are DRY ROASTED EDEMAME BEANS, so much protein in them!
• A good replacement for Tuna or chicken pitta can be Beans on 1 slice of toast. Lots of protein, and very yummy.
• Evening meals: try and have some form of veg , DO NOT HAVE . . . pizza, chips, curry, sweet and sour Chinese etc. Why?
Because all of these are high in sugar, saturated fats, and all the kinds of things you’ll want to avoid on a non-binge day.
• Stir fries are good with the right sauce. The best evening meal you could possibly have is an Omelet with veg and meat.
• PROTEIN: the best foods you can have are, meat, fish, eggs, chicken, tuna, beans, nuts, seeds, steak. These are all good forms of protein.
• Treat ideas: timeout, drifter, breakaway, dark kit kat. Anything below 10 grams of sugar!!!
• The best thing to do when you’re shopping is check the labels, and watch out for two things . . . Sugar & Saturated Fats.
Sometimes I look out for extremely high levels of carbohydrates. A good tip is to note that sweet potatoes are much better for you than standard white potatoes. So as a general rule, try and make everything you can, whole meal!!!
• You may be thinking, why is it so repetitive? Well, food should be like fuel. It’s a good thing if your body is used to the same foods. Although on the other hand, there is also nothing wrong with variation if you get bored.
• PREPERATION IS THE KEY. Make sure you go shopping on Monday, and cut all your veg up for the week, and do the same with your chicken, for your pittas. If you do this, you wont fail.


FLUID:
• The best thing you can possibly drink is water. It is the purest option available to us. I drink 4 pints of water on a non-binge day.
Green tea is also great for you. It’s not to my liking, but it has lots of anti-oxidants in it.
• Drinking lots of water not only cleanses you but it keeps your muscles full and defined.
• I learned a great, great tip which I’m going to reveal to you, and have used it on many occasions, but one I can remember especially. I was filming for a British TV show, and I had to go topless, so I wanted my stomach to look great obviously. It’s a technique fighters use to cut their weight before the weigh-in. They obviously do it on a much more drastic level, but it’s similar.
What you do is dehydrate yourself. For example, if you had an event, or photo-shoot, or even had a date for the beach, you would stop drinking water, around 5pm in the evening before the event, and try your best to not drink anything until the event is over.
Obviously don’t be stupid, if you feel like you’re going to faint, have some water for goodness sake. I was really surprised with the results. They say the lower your body fat percentage the more you will notice it.


EXERCISE:
• CARDIO: I do 15 minutes high intensity, jog on a comfortable speed for 2 minutes, then change to a tough sprint speed for 1 minute. Keep repeating this until you have sprinted five times.
• I workout one muscle group at a time, except for abs which I do between every exercise.
• I do 8 exercises for each muscle group. These can be whatever exercises you enjoy doing. Do 10 reps & 3 sets of each. Rest 3 seconds to 1 minute between sets. I don’t do anything abnormal, just regular exercises like; bench press, arm curls lat pull down, press ups, plank and sit ups.
• If you want to gain size and muscle, you should be lifting weights that you are really struggling with towards the end of your set.

And if your trying to lose weight, you should be lifting lighter weights that are manageable, but not too easy!

Download diet ebook Dash Diet Dynamite PDF with info about Dash Diet.

CONCLUSION
This plan will help you strip body fat, making your stomach flatter. The binge day is crucial. You HAVE to enjoy life, nobody should be on a diet 24/7. Go crazy on a binge day if you want. If you have stuck to this diet for 6 days, you definitely deserve a break, and a treat. It will also help you stick to your diet more, as you have something to look forward to, and the day after you’ll probably be thinking “ok, well, I better eat healthy now”. Your binge day can be any day, but for me Saturday suits me best.

If a special occasion comes up, like someone’s birthday or wedding, go and enjoy yourself, just try not to attend a wedding every week

Six Effective Treatment Options For Chronic Bronchitis

Discover the six effective treatment options for chronic bronchitis.

Respiratory diseases are surprisingly and rapidly spreading and affecting a lot of people yearly. There are different types of respiratory diseases, which include asthma, emphysema and chronic bronchitis. These lung ailments are some of the most prevalent, especially the chronic bronchitis due to the popularity of smoking among different age groups. When you are hit by these diseases, you must seek immediate treatment.

The goal of the different treatment options for chronic bronchitis is to provide relief of the symptoms, prevent further complications and slow the progression of the disease in becoming severe. Keeping the airways open and functioning, removing of secretions and preventing further severe conditions are some of the important aspects of treatments of chronic bronchitis. The following are some of the common treatment options that doctors usually prescribe.

1. Bronchodilators – These help in removing bronchial secretions as well as relieving bronchospasm and reducing obstruction in the air pathways. This type of treatment is quite helpful in letting in or distributing more oxygen into the lungs and improve the breathing of the patient.

2. Chest Physiotherapy – This type of treatment is also referred to as chest percussion and is a technique that involves clapping on the chest and on the back to aid the person by loosening thick secretions making it easier to expel or to cough up. Chest Physiotherapy is often used hand in hand with postural drainage usually after a bronchodilator treatment.

3. Postural Drainage – This is a technique that utilize gravity to expel the secretions from the airways.

4. Glucocorticoids – If a patient is no longer responding to conservative treatments, glucocorticoids are usually prescribed by doctors. However, this particular treatment option is associated with risks.

5. Fluids – Some doctors highly recommend taking in lots of fluids to help in loosening the secretions in the lungs. This is often part of the reinforcement or measures that perfectly goes with other types of treatment.

6. Bronchitis Arrhal – This is something unusual added on our list. This is a collection of different types of natural and alternative treatments for bronchitis that have been used widely. Some form of treatment includes aroma therapy breathing as well as herbal treatments and remedies.

By the end of the day, prevention is still the best treatment for chronic bronchitis. Proper diet and healthy lifestyle are some of the important aspects of prevention.

Kidney Stones - HERBAL REMEDIES AND SUPPLEMENTS

This last set of tips will go over some
herbal remedies and supplements
that have been useful in relieving
kidney stones.


 Magnesium Citrate
Studies have shown that low magnesium intake can mean
high risk for kidney stones. Taking magnesium supplements
may not only prevent stones from forming, but it can
decrease the size of an existing stone. A good dose is 500
mg daily.


Vitamin B-6
Researchers have found that a vitamin B-6 deficiency tends
to increase urinary oxalate, which may then lead to kidney
stones. A good dose is 25 mg per day.


Vitamin A
Foods rich in vitamin A have been known to treat and
prevent kidney stones. Some of these foods include:
• Apricots
• Broccoli
• Cantaloupe
• Pumpkins
• Squash


Bearberry
Bearberry is an evergreen shrub that can be used as a
diuretic and antiseptic for the urinary tract. It has been
used for a long time to fight urinary tract or bladder
infections. You can find Bearberry in a health food store in
tea form or capsules.


Cleavers
Cleavers have a history of treating congestive kidney
disorders, stones, and urinary infections. Cleavers are also
known as Clivers, Goosegrass or Bedstraw. You can find
them at any herbal store.


Corn Silk
Corn silk is used to sooth the pain of kidney stones. It also
has mild diuretic properties. You can get corn-silk at your
local herb store to increase urine flow and heal your
kidneys.


Cramp Bark
Cramp Bark is used to relax smooth muscles, and is also
works as an antispasmodic. This really helps with the pain
of kidney stones. Again, you can get this at a herbal or
health food store.


Gravel Root
Gravel root is used for many things, including kidney
stones. It also helps with the following conditions:
• Urinary infections
• Prostatitis
• Pelvic inflammatory disease
• Rheumatism
• Gout


Khella
Khella has been treating kidney stones for a long time.
Research has shown that the khella relaxes ureter tissue,
allowing smaller stones to pass easier.


Seven Barks
Seven barks is an herb that has a sedative effect on the
urinary system. It helps the system to relax, making kidney
stones easier to pass through.


Stone Root
Stone root is a strong diuretic that has a history of helping
kidney stones pass as well as preventing any more from
forming.

Kidney Stones - THINGS YOU CAN DO AT HOME

  


There are several things that you
can do at home to treat and even
prevent kidney stones. This next set
of tips will discuss some of these.


Drink Water
Probably one of the simplest things that you can do,
drinking water can really help lessen your chance of getting
kidney stones. You should drink a minimum of 50% of body
weight in ounces of water daily. For example, a 150 lb
person would drink 75 oz of water.



 Eat Well
Eating good foods can reduce your risk of developing kidney
stones. Foods like:
• Leafy green vegetables
• Fruits
• Whole grains
• Legumes
• Fish and poultry (in small portions)
• Brown rice,
• Bananas
• Oats
• Barley
32. Stay Active
Exercising and staying active can help prevent kidney
stones. Studies have shown that people who lead active
lifestyles are less likely to develop kidney stones. Start
exercising every day to reduce your risks.


Castor Oil Pack
Castor oil has anti inflammatory properties and may be
used to relieve painful cramping or spasms. To make a
pack, soak a towel in castor oil, and put it where it hurts


Hot Pack
Hot packs help to relax muscles that are tense from the
pain of kidney stones. They also can help the stones pass
easier.


Hot Vinegar
Hot vinegar can also help with the severe pain of kidney
stones. Soak a towel in a 50:50 vinegar-water solution and
place it over the painful area.
36. Restricting Oxalates
Restricting foods high in oxalates can help prevent kidney
stones. These foods include:
• Beets
• Collards
• Okra
• Refried beans
• Spinach
• Sweet potatoes

  
 Careful of Vitamin C
Some studies show that actually restricting your vitamin C
consumption, it may help prevent kidney stones. More than
3-4 grams per day can increase oxalate production, and
thus increasing the risks of kidney stones.


Watch Out For D
Excessive amounts of vitamin D can mean a risk for kidney
stones. Too much vitamin D can mean too much calcium,
which can put you at risk for kidney stones. Never get any
more than 400 IU of vitamin D per day.


Other Things to Avoid
Other things that you should avoid to lower your rsk of
getting kidney stones:
• Sugar
• Antacids
• Excessive protein
• Dairy products
• Salt
• Carbonated beverages
• Caffeine


Oral Calcium Myth
Restricting your intake of calcium doesn't seem to lower
your risk. Researchers have found that women with the
highest calcium intake are less likely to develop kidney
stones than are women who consume less calcium.

Kidney Stones - Medications

Calcium Stones
If you’re prone to calcium stones, your doctor may
prescribe a thiazide diuretic. If you have calcium stones
because renal tubular acidosis, your doctor may put you on
sodium or potassium bicarbonate.
 

Struvite Stones
Since sturvite stones are caused by bacteria in the urine,
antibiotics are used to cure and prevent them. Your doctor
may suggest long-term use of antibiotics in small doses to
prevent any future kidney stones.
 

Uric Acid Stones
For uric acid stones, your doctor may want you to take
Zyloprim or Aloprim. These medications reduce uric acid
levels in your blood and urine.
 

Cystine Stones
Cystine stones are the most difficult to treat because they
are the hardest. Your doctor may prescribe medications to
alkalinize the urine, in addition to recommending an
extremely high urine output.

Kidney Stones - Treatment

  Extracorporeal Shock Wave Lithotripsy
Extracorporeal Shock Wave Lithotripsy (ESWL) is commonly
used for treating kidney stones. It uses shock waves to
break the stones into tiny pieces that are then passed in
your urine. Patients who undergo ESWL usually require
sedation or light anesthesia.


Percutaneous Nephrolithotomy
Sometimes ESWL isn't effective, so your surgeon may need
to remove your kidney stone through a small incision in
your back using an instrument called a nephroscope. This is
called a Percutaneous Nephrolithotomy.


Ureterscopic Stone Removal
An ureterscopic stone removal procedure is performed to
remove a stone lodged in a ureter. During this procedure, a
small instrument called an ureteroscope snags the stone.
An ultrasound can also be put through the scope to shatter
the stone.


Parathyroid Surgery
Some calcium stones are caused by overactive parathyroid
glands, which are part of your thyroid gland. This causes
excess calcium, thus resulting in kidney stones. A surgeon
can perform parathyroid surgery, which stops the problem.


Neuropathic Treatment
Neuropathic treatment is a therapy that focuses on
nutrition. Many people believe that proper nutrition lead to
healthy kidney function and may discourage stone
formation.

Kidney Stones - Types

Calcium Stones
About four out of five kidney stones are calcium stones.
These stones are mainly combinations of calcium and
oxalate. Oxalate occurs naturally in some fruits and
vegetables.


Struvite Stones
Struvite stones are almost always the result of chronic
urinary tract infections. Women have struvite stones more
often than men. They come from an increased amount of
ammonia in the urine, which then turn into struvite stones.
They are often large, and are a horn shape that can
seriously damage your kidneys.


Uric Acid Stones
These stones are formed of uric acid, a byproduct of
protein metabolism. You're more likely to develop uric acid
stones if you've undergone chemotherapy, you eat a highprotein
diet or you have certain genetic factors that
predispose you to the condition.


Cystine Stones
Very few people get cystine stones. They’re usually a result
of a hereditary disorder. This disorder causes the kidneys
to excrete a lot of certain amino acids (cystinuria).

Tips for Dealing Kidney Stones

Kidney stones can be a very painful
experience. This ebook is designed to
give you ideas on how to prevent and
treat kidney stones.

1. Definition
Kidney stones start when minerals and other substances in
over concentrated urine form crystals on your kidneys.
These crystals can combine to form small, hard masses, or
stones. Most kidney stones pass into your bladder without
causing any permanent damage, but some cause
excruciating pain, while others need surgery.




2. History
Kidney stones can be dated back to the age of the Egyptian
pyramids, and they are still a common disorder today. In
fact, over the years, there have been more and more
incidences of kidney stones.


3. Symptoms
You can have kidney stones without experiencing
symptoms. If you do have signs, it probably means that
there is a blockage. Here are some of the common
symptoms:
• Intense pain that can vary in intensity over
periods of five to 15 minutes.
• Cloudy, bloody, or foul-smelling urine
• Nausea and vomiting
• Persistent urge to urinate
• Fever and chills



4. Causes
There are a lot of factors that can cause kidney stones,
including:
• Heredity
• Lifestyle factors
• Medical conditions
• Diet
• Drugs
• Climate


5. Prevention
There are lots of things that you can do that will prevent
your risk of getting kidney stones. Many of these involve
simply making a few lifestyle changes. We’ll talk more
about these lifestyle changes later in this ebook.

Kidney Stone - DIAGNOSING

X-ray
If your doctor suspects kidney stones, he may order an Xray.
An abdominal X-ray can show most kidney stones and
can also help the doctor judge changes in the size of the
stone over a period of time.


Ultrasound
Some doctors use an ultrasound instead of X-rays. An
ultrasound is safe, painless and noninvasive. The drawback
is that it may miss smaller stones.


Intravenous Pyelography
An intravenous pyelography is done by injecting a contrast
dye into a vein in your arm. A series of X-rays is then taken
as the dye moves through your kidneys, ureters and
bladder.


CT Scan
The CT scan has become pretty standard for evaluating
kidney stones. It's a fast test, can identify even the
smallest stones, and doesn't require contrast dye. The
drawback is that it’s very expensive.

Healing Inside and Out

Spiritual cleansing is a process utilized in psychic readings to dispel damaging energy. A lot of people feel that negative energy surrounds us and it responsible for a lot of difficult things that occur within our lives and psychic reading or tarot reading may help.

An aura is a subtle, luminous radiation that surrounds an individual or an object. It's similar to a halo you may see in a religious painting. If you practice meditation and are acquainted with chakras, you likely know how a clean aura may have an impact on your life.

To a lot of individuals, an aura cleansing may be sensed around individuals who are having a really difficult time and are surrounded by negativity. If these individuals don't take the time to cleanse their aura, other people might offer to do it for them.

Spiritual cleansing practices deviate greatly. What a few individuals believe is a spiritual cleansing might be considered gibberish by another. Believing in spiritual cleansing is half the battle in achieving it.
How spectral cleansing is accomplished:

There are many ways in which to utilize spiritual cleansing to cleanse an aura. A lot of individuals will utilize the help of a spiritual guide or teacher. Others will seek out the help of a close acquaintance or confidant. While strategies vary, the same ending is what is desired.
Here are a few tips to help you utilize spiritual cleansing to cleanse an aura of another individual.
1. Organize the room. Many feel this is the most crucial part of the aura spiritual cleaning procedure. Clean the room, sweep the floor, and smear or fume the room with sage to locate the positive vibration.
2. Meditate and check your chakras prior to your friend or loved one arriving for the spiritual cleansing. It's best to be a positive as you are able to be before you start the aura-cleansing project.

3. When they arrive, have them lie down and unwind. Have your acquaintance close their eyes and start to breathe in and breathe out rhythmically. Ask your friend to remain centered and not to talk during the cleansing.
4. Start the cleansing by holding your hands about 6 inches from your friend's body. Open yourself to his aura and energy. Beginning at the very top, work your way down to the feet. Remember any places that appears cold or hot, or that you sense an issue with. Have your acquaintance roll over and repeat.
5. When you've finished with this part of the aura spiritual cleansing, utilize your hands to fluff up the aura. This process is similar to how you would fluff up someone's hair. Do this step without touching your friend's body.

6. Now, beginning at that the head of the body, visualize wiping off the damaging energy. Shake your hands as though they're wet and you don't have a towel. This will help remove the damaging energy that might cling to you.
7. Go back to the head once more and start locating the hot and cold areas from earlier. If it feels hot, then attempt to project coolness and the other way around. Once complete, wipe your acquaintance down again and shake your hands as frequently as you feel you need to. It does no good cleanse another's aura, only to need a further spiritual cleansing yourself.

8. Talk to your acquaintance. Advise them to speak with a physician if you feel the hot and cold areas had something to do with your friend's health.
9. After your acquaintance leaves, be sure to cleanse the room once more and your own aura as well, to remove and trace of negativity.

superfood craze

The whole superfood craze began initially with the heavy marketing
campaign promoting the humble blueberry and although nutritionists
tend to avoid the term superfoods, the trend still continues because
marketing hype reached a crescendo. With the successful promotion of
blueberries, the term superfood now includes a variety of other foods
including acai berries, seaweed and pomegranates. As the superfood list
grows ever longer so does the claims for memory-enhancing and health
boosting merits.
No-one disputes the benefits of eating a comprehensive diet and
including nuts, berries, fruits etc but currently the vastly escalated
reputation of the superfoods are now under attack due to those querying
the targeted marketing approach and sometimes, with little scientific
research to support the claims.
It is wise to consider that eating any fruit for example would provide
ample essential vitamins and minerals and therefore, these expensive
or exotic foods are not required. Heavy, intensive marketing works well
however, and even those with limited shopping budgets reach for the
expensive carton of fruit ignoring cheaper and essentially very healthy
local fruit and vegetables on the shelves.
The old adage ‘a little of what you fancy will do you good’ seems to hold
true in this case as overloading your body- even with ‘healthy’ food, is
not necessarily a healthy thing to do. If those nutrients cannot be used
up or stored, they need to be excreted from the body otherwise they
could cause damage on a cellular level.
The best practice really is to eat a balanced diet and not be taken in by
marketing hype. If you fancy some more exotic fruits, then why not

indulge? But always think in terms of moderation and reach for apples,
oranges and bananas too as although they may not seem as exotic by
comparison, importantly, they contain masses of necessary nutrients.
A Mediterranean diet for example is as close to a perfect diet as you
might get and there has been much research into it.
So if we look at Superfoods in general, it’s wise to take a wide-angled
approach to marketing campaigns and to look at the diet as a whole
rather than targeting any one superfood as a miracle cure-all. In a way, a
holistic and rational approach must surely make sense? A well-balanced
diet containing lots of different fruits and vegetables and incorporating
whole grains and nuts into your daily diet must provide a vast cocktail of
nutritional must-haves, which will enable you to have all of your vitamin
and minerals on a daily basis.
To know more about the food that you eat is important so that you can
match your body’s needs on an individual perspective. Absorb all of the
information about various food types of course but don’t fall for
marketing hype which may not be based on scientific fact. Many foods
are superfoods because they are nutritious and provide different vital
elements, and you can increase your chances of ensuring that you
consume the right nutritional content by understanding the foods that
you eat more. This way, you are much more likely to remain fit and
healthy.
If you fancy the more exotic or expensive superfoods, then indulge and
enjoy. If it’s fresh and natural, it may well provide you with all of the
wondrous elements that the marketers claim but don’t omit to have
plenty of other everyday superfoods, so that you dictate just what goes
into your diet and not have the marketing world dictating to you.

Herbs as Superfoods

Because they offer so much in the way of nutrients, herbs really should
be included on the superfood list as they can help support the immune
system and increase nourishment to your body if there are any
deficiencies.


Aloe Vera
Aloe Vera has become highly sought after in recent years (again due to
a clever marketing surge) but it should be deemed a superfood because
it is an all-round herb that can help to combat a variety of health
conditions and problems.


Aloe Vera is a succulent that grows wild and thrives in tropical or subtropical
areas. Research verified that it has 75 healing compounds made
up of amino acids, minerals, enzymes, natural steroids and antibiotic
agents. It has so many qualities – used for bruises, burns, cuts, acne
and eczema externally but it also helps to calm the digestive system and
ease heartburn, ulcers and indigestion.


Echinacea
Echinacea has become one of the most popular and well-known herbs
for helping to boost a flagging immune system and as a pick-me-up for
warding off colds or flu bugs. It helps to stimulate the lymph flow too,
carrying harmful toxins out of the body


Nettle
Nettles – or stinging nettles, are effective for helping to remove excess
weight as part of any diet but a good cup of nettle tea first thing in the
morning can also help to stimulate the bowel and work to eliminate
wastage. Nettles also help the thyroid gland and can increase
metabolism.



Ginseng
Ginseng is a popular tonic to increase energy and has been used for
centuries in Asia. It helps to combat stress and fatigue and can even
help with fighting off infections.

Superfoods - Go Nuts and Get Fruity

Seeds, pulses and nuts contain fibre and protein. They are also low in
saturated fats. When you add to the fact that they are completely free
from Cholesterol, then you can see the benefits of including them in your
diet.


Pulses include peas, beans, and lentils. They are inexpensive and easy
to cook giving you a valuable source of protein which is believed by
many leading experts to actually reduce cholesterol levels in the blood.
They are also beneficial to diabetics because the sugars in them are
converted into glucose in the blood stream at a slower rate. This means
that it will not cause spikes in the blood glucose levels.
One thing to remember though is that although seeds and nuts and
pulses are low in cholesterol they are high in calories. So if you're on a
diet of some kind you will have to limit your intake.


Fruits are naturally sweet and colourful. Easy to eat and packed with
healthy nutrients. Everyone can benefit by including at least some fruit in
their diet. Research has shown that people who readily consume one or
two portions of fruit a day are less likely to suffer from many well known
diseases.


Fruit is rich in antioxidants and vitamin C. Antioxidants are your friends,
they roam around the bloodstream and destroy less than friendly
substances called free radicals. Free radicals are thought to be a cause
of some cancers.


There are tons of ways to increase your fruit intake. Green salad comes
to life if you add some orange segments or sliced peaches. Breakfast
can be fun as well. Just add your favourite berries and nuts to your
regular cereal.


Fruits that many years ago would have been unavailable are now
plentiful in modern supermarkets and stores. It is well worth
experimenting with fruits like mangoes, figs and lychees.


Do not overlook dried fruit either- they may be thought of as content for
cakes or pies but dried fruit retains all the goodness in its dehydrated
form as normal fruit. Dried fruit is great again in cereal if you wish to be a
little creative and is even easier to carry around with you in case you feel
like snacking.


If anti-oxidants are the ‘good guys’ that support your immune system and
work to combat those harmful elements within your body, then ‘free
radicals’ are the terror wielding extremists that wreak havoc and threaten
your well-being. These facts have been widely circulated but often
people don’t understand the importance of how a healthy and balanced
diet works.


Goji Berries
Grown on vines, these red berries have a very distinctive flavour- and
reportedly, contain 500 times more Vitamin C than other fruit per ounce.
They do have a cluster of Vitamins such as: A, B1, B2, B6 and E and
include 18 amino acids and 21 trace minerals.


Raw Cacao
Raw cacao beans have the most concentrated source of antioxidants
and boast of high quantities of magnesium which is often deficient in
even those who follow a healthy diet. Raw cacao beans also provide
iron.


Maca
Maca powder which comes from the maca root in Peru has been
cultivated for thousands of years and has long been considered a
superfood – consumed initially by Inca warriors in a bid to increase their
endurance and strength, supplements are readily available.


Acai

Acai berries formed part of the staple diet for tribes within the Amazon.
Acai berries are considered to have powerful antioxidant qualities and
contain high levels of anthocynanins.


Coconuts
Coconuts contain high qualities of electrolytes (young coconuts are best
for this) and these electrolytes are ionized salts found in your cells and
they work to transport energy throughout the body. As opposed to
drinking commercial sports drinks- which are incredibly high in sugars,
instead choose coconut water as its molecular structure is identical to
your blood plasma, so your body recognises it immediately and it is put
to good use.


Coconut Oil
Coconut Oil can actually speed up your metabolic rate helping you to
burn more calories as opposed to other saturated fats which become
stored in the cells of your body. The fatty acids in coconut oil are
converted into energy immediately as they are sent directly to your liver.


So go nuts and get fruity.

The Right Approach to Superfoods

Superfoods term first hit the headlines in 1991, following a “60 Minutes” show
that highlighted the hypothesis of Dr Renaud. He claimed to have found
essential links between the voracious French appetite for red wine, and
the lower levels of cardiac disease found throughout France in comparison to other countries.


Although the French nation consume high levels of fat from animal
sources as part of their daily diet, Renaud believed that the powerful
antioxidants found in grape skins had a significantly positive impact on
the health of those who consumed ‘moderate’ levels of red wine. The
hypothesis was labelled as “The French Paradox” by Renaud, and
ongoing studies have revealed an extensive list of superfoods that
contain similar health benefits to those found in grapes.
Much has been made about this discovery including an emphasis on red
superfoods, but green superfoods, such as wheat grass and green-leaf
vegetables, are amongst the healthiest of all. Raw vegetables have high
chlorophyll content, are packed with easily digestible proteins and
include a wider range of essential minerals and vitamins. These easy-tosource
superfoods transfuse blood effectively, serve as a stimulant to
the brain and benefit your immune system. Spinach, broccoli and
watercress are all essential green vegetables, and the cultivation of
different algae to produce superfoods with highly concentrated levels of
phytonutrients has become more popular in modern times.


Fish has been recognised as one of our leading superfoods for many
years and as well as lowering the potential for heart-related illnesses; it
also reduces the risk of arthritis and Alzheimer’s disease. Wild herring,
salmon and sardines are rich in essential Omega-3 oils and scientific
evidence shows fish to be one of several superfoods that can improve
symptoms of depression. Walnuts and fortified eggs are also high in
Omega-3 content.


Leading doctors and nutritionists recognise blueberries as one of the
most important superfoods of all. As well as being an essential source of
vitamin C and potassium, blueberries contain high levels of antioxidants
and phytoflavinoids. Fruit superfoods combat inflammation, and are a
significant contributor to most major chronic diseases, in addition,
blueberries dramatically lower the risk of heart disease and cancer. It is
important to note that the darker a blueberry is, the more antioxidants it
is likely to contain, and this is true of most fruits and vegetables that are
classified as superfoods.


Soy, fibres, tea and calcium-enriched superfoods such as dairy products
all have significant phytonutrient content that promotes improved
physical well-being and mental health, but a final word should be saved
for those with a weakness for food items that have been traditionally
recognised as being unhealthy in the past. New research has shown
dark chocolate (with a cocoa content of 60% or more) to be packed with
beneficial antioxidants, thus making it one of the most enjoyable and
popular superfoods of all.