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MUSTARD SEED: THE MIRACLE SEED

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Right from my childhood, I grew to allude this deep sense of spirituality and well-being to the tiny mustard seed. I even heard somewhere that it can keep demons and ghosts away from your home. Well, all this talk aroused my curiosity as to scientifically proven health benefits of the mustard.. check it out.
Mustard seeds are high in essential oils as well as plant sterols. Some of important sterols include such asbrassicasterol, campesterol, sitosterol, avenasterol and stigmasterol. Some of glucosinolate and fatty acids in the seeds include sinigrin, myrosin, erucic, eicosenoic, oleic, and palmitic acids.
Black mustard seed is used for causing vomiting, relieving water retention (edema) by increasing urine production, and increasing appetite.
Vitamin Content:

Hundred grams of mustards provide 4.733 mg of niacin(vitamin B-3). Niacin is a part of nicotinamide co-enzymes that help lower blood cholesterol and triglyceride levels.
Mustard seeds also contain flavonoid and carotenoid antioxidants such as carotenes, zea-xanthin, and lutein. In addition, the seeds compose a small amount of vitamin anti-oxidants such as vitamin A, C, and vitamin K.
The seeds are an excellent source of vitamin E,gamma tocopherol;contain about 19.82 mg per 100 g (about 132% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
Mineral Content:
Mustards are rich source of minerals. Calcium, manganese, copper, iron,seleniumand zinc are some of the minerals especially concentrated in these seeds. Calcium helps build bone and teeth. Manganese is employed by the body as a co-factor for the antioxidant enzymesuperoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation and cellular metabolism.
Anti-Inflammatory Effects from Selenium and Magnesium:
Mustard seeds emerged from our food ranking system as an excellent source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They also qualified as a good source of magnesium. Like selenium,magnesiumhas been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.
Can help control symptoms of asthma:
Mustard seeds are high in selenium and magnesium. Both of these components give it a unique anti inflammatory property. Consumed regularly, it is known to control and keep the symptoms of asthma, cold and chest congestion at bay.
Lowers cholesterol:
Mustard contains high levels of niacin or vitamin B3. Niacin has properties that help lower one’scholesterol levels and protects the arteries from atherosclerosis (plaque build-up). It also helps to regulate blood flow and prevents hypertension.
Stimulates hair growth:
For centuries mustard oil has been known to stimulate hair growth. It is known to be packed with vitamins and minerals, but what makes the difference is the high amount of beta carotene it contains. During oil production, beta carotene gets converted to vitamin A,which is excellent for hair growth. Apart from this, it also contains iron, fatty acids, calcium and magnesium, all of which promote hair growth.
Tip:Using mustard oil once a week for a warm oil massage is a great way to relieve stress, symptoms of dandruff and promote hair growth. After you apply the oil,wrap your hair in a thin plastic bag or a warm towel to increase absorption ofthe oil into the scalp. Leave it for about half an hour to forty five minutes and then wash off. The oil has a strong odour and is thick in consistency, so make sure you use a good shampoo while washing hair.

Fights skin infections:

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Packed with sulphur,mustard seeds are a great way to curb skin infections. Sulphur gives the seed antifungal and anti bacterial properties that help fight common skin ailments.
Being great sources of power and bioenergy, mustard seeds boost the immune system and fight against anemia. They also help treat medical conditions, such as anxiety, psychological disorders, effects of stress and depression, bronchitis, sexual dysfunctions and symptoms of menopause.
Effect on Cancerous Cells and Tumors:

The myrosinase enzymes present in mustard seeds help in breaking the glucosinates into other phytonutrients called isothiocyanates, which can stop the growth of existing cancerous cells in the body and hence, prevent the risk of gastrointestinal tract and colorectal cancers.
A study published in the International Journal for Vitamin and Nutrition Research in 2002 found that isothiocyanates can inhibit mitosis and stimulate apoptosis (cell death) in human tumor cells. Another study published in Carcinogenesis in 2010 discovered that mustard seed powder, which is rich in a particularly beneficial group of isothiocyanates called allyl isothiocyanates (AITC), can significantly inhibit the growth of bladder cancer. These impressive results suggest that adding more mustard seeds to our diets can prevent, and possibly even treat, the development of cancer.
Poisoning:
In case of accidental poisoning, mustard seeds are used for producing vomiting to get rid of the harmful food ingested. For this, a teaspoon of mustard seeds are steeped in a cup of boiling water and drunk at once on cooling.

Side Effects of Over-Consumption:
Some side effects are known. Taking large amounts of black mustard seed by mouth can damage the throat and can also cause other serious side effects including heart failure, diarrhea, drowsiness, breathing difficulties, coma, and death. When applied to the skin, especially for a long time, black mustard can cause skin blisters and skin damage.
Special Precautions & Warnings:
Pregnancy and breast-feeding: It’s LIKELY UNSAFE to use black mustard in medicinal amounts if you are pregnant. Black mustard contains chemicals that might start your menstrual period and cause a miscarriage.
It’s also best to avoid using black mustard as a medicine if you are breast-feeding. Not enough is known about the effects it might have on you or your nursing baby.
Diabetes: Black mustard might lower blood sugar levels when taken as a medicine. If you have diabetes and take medications to lower your blood sugar, adding black mustard might make your blood sugar drop too low. Monitor your blood sugar carefully.
Sources:
http://www.ncbi.nlm.nih.gov
http://www.whfoods.com
http://nutritiondata.self.com
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POTATOES: A REVIEW

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Potatoes are stuffed with phytonutrients, which are organic components of plants that are thought to promote health, according to the USDA. Phytonutrients in potatoes include carotenoids, flavonoids and caffeic acid.
The vitamin C in potatoes acts as anantioxidant. These substances may prevent or delay some types of cell damage, according to the National Institutes of Health. Theymay also help with digestion, heart health, blood pressure and even cancer prevention.
Brain functioning and nervous system health:

The B6 vitamins in potatoes are critical to maintaining neurological health. Vitamin B6 helps create useful brain chemicals, including serotonin, dopamine and norepinephrine, according to theUniversity of Maryland Medical Center. This means that eating potatoes may help with depression, stress and even perhaps attention deficit hyperactivity disorder (ADHD). Potatoes’ high level of carbohydrates may have some advantages, including helping maintain good levels of glucose in the blood, which is necessary to proper brain functioning. A 1995 study published in the American Journal of Clinical Nutrition found that modest increases in glucose could helpenhance learning and memory. Potassium, which encourages the widening of blood vessels, also helps ensure your brain gets enough blood.
Immunity:

Vitamin C can help prevent everything from scurvy to the common cold, and potatoes are full of this nutrient, with about 45 percent of the daily recommended intake per medium baked potato, according to theWashington State Potato Commission.
Digestion:

The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said. Potatoes’ high level of carbohydrates makes them easy to digest, while their fiber-filled skin can help keep you regular.
High Blood Pressure:
Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, food content and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes; potatoes can be used to relievehigh blood pressuredue to tension. They can also treat indigestion due to abundance of vitamin-C and fiber within it, but they should be avoided if the high blood pressure is a result of diabetes. The fiber present in it is helpful in lowering cholesterol and improves functioning of insulin in the body, which aids in the lowering of blood pressure. This is because there is a direct relation between blood pressure and the glucose level in the blood; insulin helps to regulates that glucose level. Furthermore, thepotassiumfound in potatoes (46% of daily requirement per serving) lowers blood pressure, since potassium functions as a vasodilator.Apart from the vitamins (B-complex, C), minerals and roughage, potatoes also contain certain substances called Carotenoids (lutein, zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs. Again, since potatoes raises the glucose level in the blood and over-consumption may cause obesity, which puts pressure on your heart, you must be careful about how often you use potatoes for this health benefit. This method ofpreventing heart diseaseis not recommended for obese or diabetic people.
Athletic performance:

Potatoes can help restore electrolyte balance. Sodium and potassium, which are found in potato peels, are two important electrolytes, and athletes lose them in sweat. Electrolytes are necessary for optimum body function, and having too few can cause cramps, as many athletes know.
Rheumatism:
There are two parts to the effect of potatoes on this condition. Vitamins like the calcium and magnesium in potatoes help to provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism. However, due to high starch and carbohydrate content, it tends to increase body weight which may have adverse effects on rheumatic people. It is a fine balance, so you must apply it as a helpful approach without consuming the potato itself.
Inflammation:
Potatoes are very effective inreducing inflammation, both internal and external. Since it is soft, easily digested and has a lot of vitamin-C (a very good antioxidant that repairs tissue wear and tear), potassium and vitamin-B6, it can relieve any inflammation of the intestines and the digestive system. It is very good dietary element for those who have mouth ulcers as well. Therefore, people who suffer from arthritis and gout can use potatoes for their anti-inflammatory impact, but again, since it can add to weight gain, which exacerbates these conditions, and is commonly eaten with meat and other rich foods that make gout worse, a fine balance must be struck.
Cancer Prevention:
Certain types of potatoes, particularly red and russet potatoes, contain high levels offlavonoid antioxidantsand vitamin A like zeaxanthin and carotenes, they can protect you against many types of cancer. Also, research at the Agricultural Research service has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C both have antioxidant qualities that can protect your body from the devastating effects of cancer.

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Skin Care:
Vitamin-C and B-complex as well as minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can work well in skin and face packs. This even helps to cure pimples and spots on the skin. Again, this pulp, if applied externally on burns, provides quick relief and faster healing. Smashed potatoes, and even water in which potatoes have been washed, are very good for softening and cleaning skin, especially around the elbows, and the back of the hands.
Kidney Stones:Kidney Stones, also known as Renal Calculi, are caused mainly due to increased levels of uric acid in the blood. In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw plantain, black grams and certain beans, which drastically increase the level of uric acid in the blood. Iron and calcium also contribute to forming the stones. Potatoes are rich in both of these so logically, they wouldn’t fit in as a preventative measure of kidney stones, but they also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.
Fertility:

For women of childbearing age, consuming more iron from plant sources appears to promote fertility, according Harvard Medical School’s Harvard Health Publications. The vitamin A in sweet potatoes (consumed as beta-carotene then converted to vitamin A in the body) is also essential during pregnancy and lactation for hormone synthesis.
Health risks:

Potatoes are fat free, but they are also starchy carbohydrates with little protein. According to Harvard, the carbohydrates in potatoes are the kind that the body digests rapidly and have a high glycemic load. That is, they cause blood sugar and insulin to surge and then dip. This effect can make people feel hungry again soon after eating, which may lead to overeating. The rapid rise in blood sugar can also lead to increased insulin production.
Even when prepared in a healthy way, potatoes can present health problems to individuals with obesity or diabetes. They are high in simple carbohydrates, which can lead to weight gain. Jarzabkowski likened the vegetables in this way to white bread.
Best Preparation Methods:
The best way to eat a potato is in its whole, unprocessed form,” she said. Baking a potato is the best way to prepare it, as baking, or microwaving, a potato causes the lowest amount of nutrients to be lost, she said.
The next-healthiest way to cook a potato is through steaming, which causes less nutrient loss than boiling. Cooking a peeled potato in this way results in significant nutrient loss, as the water-soluble nutrients leach out into the water.
In a potato, those water-soluble nutrients include B-complex vitamins, vitamin C, potassium and calcium. As much as 80 percent of a potato’s vitamin C may go down the drain if you boil the vegetable. The same thing can happen with peeled potatoes that are left to soak, a method used to stop darkening. If you use the water from the potato boil as stock, however, you’ll still get some of the nutrients.
However you cook a potato, try to eat the skin. Ounce for ounce, the skin contains more nutrients — including the majority of the vegetable’s fiber — than the rest of the potato
Potatoes and Diabetes:
Glycemic Index:

Potatoes have a GI value that ranges from 65 to 80 which is considered high. By comparison table sugar (sucrose) has a GI of 63, white bread has a GI of 71, whole meal bread a GI of 60, and brown rice a GI of 55.
Interestingly the method of cooking and variety of potato can affect the GI value of potatoes greatly. Newer potatoes tend to have lower GI values than older potatoes. Waxy potato varieties such as Red Norland, Yellow Finn, and Red Pontiac have lower GI values than floury potato varieties such as Russet Burbank and Norgold Russet.
A 2005 study published in The Journal of the American Dietetic Associationlooked at the effect of cooking method on the GI index of potatoes. The researchers found that mashed and boiled potatoes had the highest GI values (85-90). Baked, roasted, or microwaved potatoes had moderate GI values (70-80), while boiling red potatoes, refrigerating overnight, and eating them cold the following day resulted in a GI value of just 56.
Diabetics may also benefit from eating potatoes with the skin on. Potatoes with skin have almost twice the amount of fibre as the flesh by itself. Fiber is important for diabetics because it helps slow the digestion of food, preventing large spikes in blood sugar. Furthermore, although not a significant source of nutrients itself, the potato skin can help prevent the leeching of nutrients into the water when potatoes are boiled.
Carbohydrate Content:

A medium sweet potato contains 26 grams of carbohydrates, of which 3.8 grams are dietary fiber, while a cup of mashed sweet potatoes has 58 grams of carbohydrates and 8.2 grams of fiber. Fiber, which is part of the total carbohydrate content, does not elevate blood sugar levels and can be subtracted from the total grams of carbohydrates to have a better idea of the blood sugar-rising potential of a food. In the case of a baked sweet potatoes, subtract the 3.8 grams of fiber from the 26 grams of carbohydrates to determine that they contain only 22.2 grams of available carbs per serving. With mashed, sweet potatoes, subtracting the 8.2 grams of fiber from the 58 grams of carbs gives you a total of 49.8 grams of available carbs per cup. If you are carb counting to control your diabetes, use available carbs to be more accurate.
Serving Size:

The American Diabetes Association recommends that you consume no more than 45 to 60 grams of carbs per meal, which means that you can easily include sweet potatoes as part of your diabetic meal plan. For example, you could have a medium sweet potato, providing 22.2 grams of available carbs along with other foods that are free of carbohydrates like chicken or salmon, broccoli and butter. Add a serving of plain yogurt and berries to get a total of up to 45 to 60 grams for your meal.
Sources for Further Studies:
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ALCOHOL AND NUTRIENTS

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Alcohol and Nutrition:

Many alcoholics are malnourished, either because they ingest too little of essential nutrients (e.g., carbohydrates, proteins, and vitamins) or because alcohol and its metabolism prevent the body from properly absorbing, digesting, and using those nutrients. As a result, alcoholics frequently experience deficiencies in proteins and vitamins, particularly vitamin A, which may contribute to liver disease and other serious alcohol–related disorders. Furthermore, alcohol breakdown in the liver, both by the enzyme alcohol dehydrogenase and by an enzyme system called the microsomal ethanol–oxidizing system (MEOS), generates toxic products such as acetaldehyde and highly reactive, and potentially damaging, oxygen–containing molecules. These products can interfere with the normal metabolism of other nutrients, particularly lipids, and contribute to liver cell damage.
Impairment of Nutrient Digestion and Utilization:

Once ingested, food must be digested (broken down into small components) so it is available for energy and maintenance of body structure and function. Digestion begins in the mouth and continues in the stomach and intestines, with help from the pancreas. The nutrients from digested food are absorbed from the intestines into the blood and carried to the liver. The liver prepares nutrients either for immediate use or for storage and future use.
Alcohol inhibits the breakdown of nutrients into usable molecules by decreasing secretion of digestive enzymes from the pancreas. Alcohol impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling transport of some nutrients into the blood. In addition, nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs absorption of water and nutrients including glucose, sodium, and additional folate.
Even if nutrients are digested and absorbed, alcohol can prevent them from being fully utilized by altering their transport, storage, and excretion. Decreased liver stores of vitamins such as vitamin A, and increased excretion of nutrients such as fat, indicate impaired utilization of nutrients by alcoholics.
Alcohol and Energy Supply:

The three basic nutritional components found in food–carbohydrates, proteins, and fats–are used as energy after being converted to simpler products. Some alcoholics ingest as much as 50 percent of their total daily calories from alcohol, often neglecting important foods.
Once alcohol is absorbed through your stomach and small intestine and finally into your cells, it can disrupt the water balance in muscle cells, thus altering their ability to produce adenosine triphosphate (ATP), which is your muscles’ source of energy. ATP provides the furl necessary for your muscles to contract.
Alcohol also reduces energy sources by inhibiting a process known as gluconeogenesis in which glucose is formed from substances other than glucose. When alcohol is oxidized by alcohol dehydrogenase (an enzyme), it produces an elevation of NADH, which ultimately reduces the amount of a coenzyme that is essential in the production of ATP. This loss of ATP results in a lack of energy and loss of endurance.

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Even when food intake is adequate, alcohol can impair the mechanisms by which the body controls blood glucose levels, resulting in either increased or decreased blood glucose (glucose is the body’s principal sugar). In nondiabetic alcoholics, increased blood sugar, or hyperglycemia–caused by impaired insulin secretion–is usually temporary and without consequence. Decreased blood sugar, or hypoglycemia, can cause serious injury even if this condition is short lived. Hypoglycemia can occur when a fasting or malnourished person consumes alcohol. When there is no food to supply energy, stored sugar is depleted, and the products of alcohol metabolism inhibit the formation of glucose from other compounds such as amino acids. As a result, alcohol causes the brain and other body tissue to be deprived of glucose needed for energy and function.
Although alcohol is an energy source, how the body processes and uses the energy from alcohol is more complex than can be explained by a simple calorie conversion value. For example, alcohol provides an average of 20 percent of the calories in the diet of the upper third of drinking Americans, and we might expect many drinkers who consume such amounts to be obese. Instead, national data indicate that, despite higher caloric intake, drinkers are no more obese than nondrinkers. Also, when alcohol is substituted for carbohydrates, calorie for calorie, subjects tend to lose weight, indicating that they derive less energy from alcohol than from food.
The mechanisms accounting for the apparent inefficiency in converting alcohol to energy are complex and incompletely understood, but several mechanisms have been proposed. For example, chronic drinking triggers an inefficient system of alcohol metabolism, the microsomal ethanol-oxidizing system (MEOS). Much of the energy from MEOS-driven alcohol metabolism is lost as heat rather than used to supply the body with energy.
Alcohol and the Maintenance of Cell Structure and Function

Structure:

Because cells are made mostly of protein, an adequate protein diet is important for maintaining cell structure, especially if cells are being damaged. Research indicates that alcohol affects protein nutrition by causing impaired digestion of proteins to amino acids, impaired processing of amino acids by the small intestine and liver, impaired synthesis of proteins from amino acids, and impaired protein secretion by the liver.
Function:

Nutrients are essential for proper body function; proteins, vitamins, and minerals provide the tools that the body needs to perform properly. Alcohol can disrupt body function by causing nutrient deficiencies and by usurping the machinery needed to metabolize nutrients.
Vitamins:
Vitamins are essential to maintaining growth and normal metabolism because they regulate many physiological processes. Chronic heavy drinking is associated with deficiencies in many vitamins because of decreased food ingestion and, in some cases, impaired absorption, metabolism, and utilization. For example, alcohol inhibits fat absorption and thereby impairs absorption of the vitamins A, E, and D that are normally absorbed along with dietary fats. Vitamin A deficiency can be associated with night blindness, and vitamin D deficiency is associated with softening of the bones.
Vitamins A, C, D, E, K, and the B vitamins, also deficient in some alcoholics, are all involved in wound healing and cell maintenance. In particular, because vitamin K is necessary for blood clotting, deficiencies of that vitamin can cause delayed clotting and result in excess bleeding. Deficiencies of other vitamins involved in brain function can cause severe neurological damage.
Minerals:
Deficiencies of minerals such as calcium, magnesium, iron, and zinc are common in alcoholics, although alcohol itself does not seem to affect the absorption of these minerals. Rather, deficiencies seem to occur secondary to other alcohol-related problems: decreased calcium absorption due to fat malabsorption; magnesium deficiency due to decreased intake, increased urinary excretion, vomiting, and diarrhea; iron deficiency related to gastrointestinal bleeding; and zinc malabsorption or losses related to other nutrient deficiencies. Mineral deficiencies can cause a variety of medical consequences from calcium-related bone disease to zinc-related night blindness and skin lesions.
Alcohol and Memory:
Memory formation is a complex process that takes a long time. Many of your memories are solidified when you are not thinking about the material. In fact, much of memory formation occurs while you sleep.
Alcohol affects your sleep cycle by disrupting the sequence and duration of normal sleep, reducing your brain’s ability to learn and retain information. Even drinking up to six hours before you go to sleep will negatively affect your sleep cycle. For example, if you drink after a day of classes, studying, or learning new plays, you are not getting 100 percent out of your efforts because of the effects of the alcohol you drank.
http://pubs.niaaa.nih.gov/publications/arh27-3/220-231.htm

http://pubs.niaaa.nih.gov/publications/aa22.htm

http://studenthealth.ucsd.edu/partynutrition.shtml
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PSORIASIS: THE ENEMY OF YOUR SKIN

on by Prince 1 comment
I honestly don’t know why I’m doing this piece on psoriasis, but due to circumstances beyond my control it’s been a very long time so it’s better something than nothing, right?
Psoriasis is a complex, reoccurring autoimmune disorder characterized by red, flaky patches on the skin. Even though there is no cure, many treatments exist to ease the symptoms.
Dietary supplements may help ease psoriasis symptoms from the inside. Fish oil, vitamin D, milk thistle, and evening primrose oil have been reported to help some sufferers (NPF, 2012). It’s important to only take supplements that do not interfere with other pre-existing conditions or have harmful side effects. Fish oil applied directly to the skin has also been known to work well for some.
Moisturize:
Use a humidifier to keep the air in your home or office moist. It can prevent dry skin before it starts. Sensitive-skin moisturizers are also great at keeping your skin supple and from forming plaques.
No Dyes or Perfumes:

Most soaps and perfumes have dyes and fragrances in them. Sure, they can make you smell great but they also can inflame psoriasis. Choose products labeled as “sensitive skin” – these are made without the dyes and perfumes that can irritate skin (NPF, 2012).

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Diet:

Diet may play a role in managing psoriasis. Eliminating red meat and fatty foods have been effective for some. The National Psoriasis Foundation lists soy, nuts, chocolate, and cranberries as a few “functional foods” for treatment.


Oats:
Oats are considered one of nature’s best skin soothers. There is no scientific evidence to support the use of oats to relieve psoriasis symptoms. But many individuals with psoriasis report applying an oat paste or taking a bath in oats relieves their itchy skin and reduces redness.
Consider Diet Changes
There is no solid evidence that any specific food makes psoriasis better or worse. At the same time, many people say their sores improved after cutting down on certain foods like sugar, white flour, gluten, and caffeine. It doesn’t hurt to experiment, especially when you cut out not-so-healthy foods.

Olive oil:

As healthy as olive oil is inside your body, it can have extra benefits for the skin. Applying olive or vegetable oil to scales and patches of psoriasis can lock moisture and nutrients in. Try massaging a few tablespoons on your scalp to help loosen troublesome plaques during your next shower.

In the Bathtub:

Dermatologists say that hot water is the skin’s enemy, but a lukewarm bath with Epsom salt, mineral oil, milk, or olive oil can soothe the itching and infiltrate scales and plaques. Moisturize immediately after your bath for double benefits.
Aloe Vera:
Gel from the aloe plant can be applied to the skin up to three times a day. Some research shows it can help reduce redness and scaling associated with psoriasis. Look for creams containing 0.5% aloe. No benefit has been shown from taking aloe in tablet form and it can be dangerous.
Get Rid of the Smoke!

You can add psoriasis to the long list of health problems that smoking makes worse. In one study, people who smoked more than a pack a day were twice as likely to have serious psoriasis as those who smoked half a pack or less. Smoking’s bad effect was even stronger in women who already had the skin condition.

Unfortunately, there is no one single answer to stop psoriasis. What’s worse is the fact that not everything works for everyone. Using some of the tips shown here, as well as using other treatment options, you can custom-tailor your daily routine to keep problem itching and flaking to a minimum.

A controlled amount of sunlight can significantly improve lesions, but too much sun can trigger or worsen outbreaks and increase the risk of skin cancer. Before beginning any sunbathing program, ask your doctor about the best way to use natural sunlight to treat your skin. Keep a record of when and how long you’re in the sun to help avoid overexposure. And be sure to protect healthy, unaffected skin with a broad-spectrum sunscreen with an SPF of at least 30. Apply sunscreen generously, and reapply every two hours — or more often if you’re swimming or perspiring.

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STAYING A HEALTHY VEGAN

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Vegetarianism is the practice of abstaining from the consumption of meat(red meat,poultry,seafood and the flesh of any other animal), and may also include abstention from by-products of animal slaughter.
Such ethical motivations have been codified under various religious beliefs, along withanimal rights. Other motivations for vegetarianism are health-related, political,environmental, cultural, aesthetic or economic. Some vegans also avoid animal products such as leather (and possibly silk) for clothing and goose-fat for shoe polish.
Semi-vegetarian diets consist largely of vegetarian foods, but may include fish or poultry, or sometimes other meats, on an infrequent basis. Those with diets containing fish or poultry may define meat only as mammalian flesh and may identify with vegetarianism. The common use association between such diets and vegetarianism has led vegetarian groups such as the Vegetarian Society to state that diets containing these ingredients are not vegetarian, due to fish and birds being animals.
Types of Vegetarianism
The Academy of Nutrition and Dietetics (AND) classifies vegetarians more specifically in the following ways:
1.) Vegans or total vegetariansexclude all animal products (e.g. meat, poultry, fish, eggs, milk, cheese, and other dairy products). Many vegans also do not eat honey.
2.) Lacto-vegetarians exclude meat, poultry, fish, and eggs but include dairy products.
3.) Lacto-ovo vegetarians exclude meat, poultry, and fish but include dairy products and eggs. Most vegetarians in the US are lacto-ovovegetarians.

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Compared to omnivores, vegetarian populations have a lower overall mortality rate and in particular benefit from a reduced incidence of many non-communicable diseases including heart disease, type 2 diabetes and cerebrovascular disease. A vegetarian diet reduces cancer risk, except for breast cancer.
A vegetarian diet which is badly planned can lead to hyperhomocysteinemia and platelet disorders; this risk may be offset by ensuring sufficient consumption of vitamin B 12 and polyunsaturated fatty acids.
The Academy of Nutrition and Dietetics and Dietitians of Canada have stated that at all stages of life, a properly planned vegetarian diet is “healthful, nutritionally adequate, and provides health benefits in the prevention and treatment of certain diseases”. Large-scale studies have shown that mortality from ischaemic heart disease was 30% lower among vegetarian men and 20% lower among vegetarian women than in non-vegetarians. Vegetarian diets offer lower levels of saturated fat, cholesterol and animal protein, and higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals.
Vegetarian diets can meet guidelines for the treatment of diabetes and some research suggests that diets that are more plant-based reduce risk of type-2 diabetes. Rates of self-reported Seventh-day Adventists (SDA) were less than half of those of the general population, and, among SDA, vegetarians had lower rates of diabetes than non-vegetarians. Among possible explanations for a protective effect of vegetarian diet are the Lower BMI of vegetarians and higher fiber intake, both of which improve insulin sensitivity.”
The relationship between vegetarian diet and bone health remains unclear. According to some studies, a vegetarian lifestyle can be associated with vitamin B 12 deficiency and low bone mineral density. However, a study of vegetarian and non-vegetarian adults in Taiwan found no significant difference in bone mineral density between the two groups. Other studies, exploring animal protein’s negative effects on bone health, suggest that vegetarians may be less prone to osteoporosis than omnivores, as vegetarian subjects had greater bone mineral density and more bone formation.
Enriching your Vegetarian Diet
Protein:
Protein is found in both plant foods and animal foods. Vegetarians should be aware that while there are plenty of plant-based protein options, many of these foods contain less protein per serving compared to animal foods. Therefore, combining one or more protein sources at a meal is helpful. Adequate intake with a wide variety of foods from all food groups should fulfill your protein needs. Good sources of protein include lentils, beans, tofu, soybeans (edamame), soy products (veggie burgers etc), textured vegetable protein (TVP), low-fat dairy products, nuts, seeds, tempeh, and eggs.
Calcium:
The AND recommends that adults 19 to 50-years-old consume at least 1000mg of calcium per day — the equivalent of 3 cups of milk or yogurt. Vegetarians can meet their calcium needs if they consume adequate amounts of low-fat and fat-free dairy products such as milk, yogurt, and cheese. Calcium is also found in many plant foods including dark, leafy greens (e.g. spinach, kale, mustard, collard and turnip greens, and bok choy), broccoli, beans, dried figs, and sunflower seeds, as well as in calcium-fortified cereals, cereal bars and some fortified juices.
Vegans (people who don’t eat any animal products) must strive to meet their daily calcium requirements by regularly including these plant sources of calcium in their diets. Many soy milk products are fortified with calcium, but be sure to check the label for this. Although almond milk may also be calcium-fortified, it is lower in protein so soy milk may be a better alternative to dairy.
Calcium is best absorbed by the body when it comes from food, so it’s best to include calcium-rich foods in your diet on a regular basis. If these foods are not part of your typical diet, then you may consider a calcium supplement. Look for one that has 500 mg calcium or more per serving AND contains vitamin D. It’s important to take this supplement with a meal, rather than on an empty stomach. Calcium supplements are available at thepharmacy.
Vitamin D:
Vitamin D helps your body absorb and use calcium. There are few foods that are naturally high in vitamin D, though. Therefore, dairy products in the US are fortified with vitamin D. Many soy milk products are also fortified with vitamin D. Your body can make its own vitamin D, but only when the skin is exposed to adequate sunlight (but that can have its own risks). A person only needs about 10 minutes of sunlight exposure for an adequate dose of vitamin D; then it’s important to apply sunscreen. People who do not consume dairy products and who do not receive direct exposure to sunlight regularly should consider taking supplemental vitamin D. The recommended intake of Vitamin D for college students is 600 international units (IU) per day.
Iron:
Iron-fortified breads and cereals, dark green vegetables (e.g. spinach and broccoli), dried fruits, prune juice, blackstrap molasses, pumpkin seeds, sesame seeds, and soybean nuts are good plant sources of iron. Consuming foods high in vitamin C, such as citrus fruits or juices, tomatoes, and green peppers helps your body absorb iron from these plant sources. Cooking food in iron pots and pans will also add to your iron intake.
Vitamin B-12:
Vitamin B-12 is produced in animals and by bacteria in the soil. Vegetarians who consume dairy products and/or eggs usually get enough B-12 since it is found in these foods. Vegans, however, should add vitamin B-12 fortified soy milk to their diets. Regularly taking a broad-spectrum multivitamin and mineral supplement (available at the pharmacy) will also supply the necessary amount of B-12. Vitamin B12 can also be obtained from fortified yeast extract products.
Zinc:
Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
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THE FUNEGREEK SEED

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Sorry for the spatial posts; I have been on the road a whole lot lately. The funegreek seed has been said to work wonders for the hair. Fenugreek seeds are rich in minerals such as iron, potassium, calcium, selenium, copper, zinc, manganese and magnesium. It also contains thiamin, folic acid, riboflavin, pyridoxine (vitamin B6), niacin, and vitamins A and C. There are also polysaccharides: saponins, hemicellulose, mucilage, tannin, and pectin, which help lower LDL (bad) cholesterol levels by discouraging bile salts from absorbing into the colon, while at the same time binding to toxins so they can be escorted from the body. The amino acid 4-hydroxy isoleucine in the seeds helps lower rate of glucose absorption in the intestines, which lowers blood sugar levels in patients with diabetes.
It’s notable that 100 grams of fenugreek seeds contain about 323 calories, and that the fiber content is quite high, which may have something to do with one traditional use for this product in the Middle East – to gain weight. Areas of the Middle East and North Africa are noted for grinding the seeds into a paste to be taken with sugar and olive oil. The seeds also add to digestive bulk, which helps prevent constipation. The paste is also applied topically to fight infection and inflammation in wounds, and the herb portion is used to treat diarrhea and stomach ulcers.
Fenugreek is used for digestive problems such as loss of appetite, upset stomach,constipation, and inflammation of the stomach (gastritis). It is also used for conditions that affect heart health such as “hardening of the arteries” (atherosclerosis) and for highbloodlevels of certain fats including cholesterol and triglycerides.
Fenugreek is used for kidney ailments, a vitamin deficiency disease called beriberi, mouth ulcers, boils,bronchitis, infection of the tissues beneath the surface of the skin (cellulitis),tuberculosis, chronic coughs, chapped lips, baldness,cancer, and lowering blood sugar in people with diabetes.
Some men use fenugreek for hernia,erectile dysfunction(ED), and other male problems.
Fenugreek is sometimes used as a poultice. It is wrapped in cloth, warmed and applied directly to the skin to treat local pain and swelling (inflammation),muscle pain, pain and swelling of lymph nodes (lymphadenitis), pain in the toes (gout), wounds, leg ulcers, and eczema.
The taste and odor of fenugreek resembles that of maple syrup, and it has been used to mask the taste of medicines.
In foods, fenugreek is included as an ingredient in spice blends. It is also used as a flavoring agent in imitation maple syrup, foods, beverages, and tobacco.
Nonn-Starchy Polysaccharides:
Non-starch polysaccharides (NSP) constitute major portion of this fiber content in the fenugreek seeds. Some important NSP’s include saponins, hemicellulose, mucilage, tannin,and pectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and help to protect the colon mucusa from cancers. NSPs (non-starch polysaccharides) increase the bulk of the food and speed up bowel movements. Altogether, NSPs assist in smooth digestion and help relieve constipation ailments.
Phytochemical Content:
The seeds contain many phytochemical compounds such ascholine, trigonelline diosgenin, yamogenin, gitogenin, tigogeninandneotigogens.Together, these compounds attribute for the medicinal properties of fenugreeks.
This prized spice is an excellent sources of minerals likecopper, potassium, calcium,iron, selenium, zinc, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium.Ironis essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes. It is also rich in many vital vitamins that are essential nutrients for optimum health, includingthiamin,pyridoxine (vitamin B6), folic acid, riboflavin, niacin, vitamin A, and vitamin-C.

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Helps counter acid reflux or heartburn:

One teaspoon of fenugreek seeds in your food can be an effective remedy for acid reflux or heartburn. Mucilage of fenugreek seeds coat the lining of the stomach and intestine and soothe irritated gastrointestinal tissues. Before consuming, you can soak the methi seeds in water to make their outer coat mucilaginous.

Aids Weight Loss:
Include fenugreek in your weight loss diet by chewing soakedmethiseeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing appetite.
Increases breast milk production in lactating women:
There are also those who attribute to fenugreek the ability to promote breast growth in women, although no studies prove it decisively. But another key compound, diosgenin, has been shown to increase milk flow, which makes this herb very popular among breastfeeding mothers. However, fenugreek can cause uterine contractions, so it’s advised that pregnant women avoid fenugreek in any form.
Research also indicates that the diosgenin in fenugreek may play an important part in inhibiting several types of cancer.
Controls Diabetes:
Fenugreek helps toalleviate type II diabetes. According to one study, it may also help people with Type I diabetes. Studies done by Indian researchers revealed that fenugreek added to type I diabetic patients’ diets helped to drop urinary sugar level by 54%. Because of the presence of the natural fiber galactomannan, fenugreek slows down the rate at which sugar is absorbed into bloodstream. A certain amino acid (4-hydroxyisoleucine) in fenugreek induces the production of insulin so therefore, 15-20 grams of fenugreek is recommended for controlling blood sugar on a daily basis. By slowly releasing insulin to the body rather than in massive chunks, overall bodily function is improved, and the plunges and peaks of blood sugar won’t be an issue for diabetic patients.
Induces and eases child birth:

Fenugreek has been known to be helpful in inducing childbirth by stimulating uterine contractions. It is also known to reduce labour pain. But here’s a word of caution. Excess intake of fenugreek seeds during pregnancy could put you in risk of miscarriage or premature childbirth.

Helps reduce menstrual discomfort:

Fenugreek contains compounds like diosgenin and isoflavones with oestrogen-like properties which help reduce symptoms like discomfort and menstrual cramps associated with PMS. These compounds also ease menopausal symptoms like hot flashes and mood fluctuations. Women are more prone to iron deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding. Including green leafy veggies like fenugreek (methi) in your diet can supply a good amount of iron. But make sure to add tomatoes or potatoes to the preparations to enhance the iron absorption.
Helps slightly increase breast size:

The oestrogen-like property of fenugreek can help in breast enlargement by balancing hormones in women.
Interactions:
Moderate Interaction:
*Medications for diabetes (Antidiabetes drugs) interacts with FENUGREEK
Fenugreek might decrease blood sugar. Diabetes medications are also used to lower blood sugar. Taking fenugreek along with diabetes medications might cause your blood sugar to go too low. Monitor your blood sugar closely. The dose of your diabetes medication might need to be changed.
*Some medications used for diabetes include glimepiride (Amaryl), glyburide (DiaBeta, Glynase PresTab, Micronase), insulin, pioglitazone (Actos), rosiglitazone (Avandia), chlorpropamide (Diabinese), glipizide (Glucotrol), tolbutamide (Orinase), and others.
*Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs) interacts with FENUGREEK
Fenugreek might slow blood clotting. Taking fenugreek along with medications that also slow clotting might increase the chances of bruising and bleeding.
*Some medications that slow blood clotting include aspirin, clopidogrel (Plavix), diclofenac (Voltaren, Cataflam, others), ibuprofen (Advil, Motrin, others), naproxen (Anaprox, Naprosyn, others), dalteparin (Fragmin), enoxaparin (Lovenox), heparin, warfarin (Coumadin), and others.
*Warfarin (Coumadin) interacts with FENUGREEK
Warfarin (Coumadin) is used to slow blood clotting. Fenugreek might also slow blood clotting. Taking fenugreek along with warfarin (Coumadin) might increase the chances of bruising and bleeding. Be sure to have your blood checked regularly. The dose of your warfarin (Coumadin) might need to be changed.
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HENNA FOR YOUR HAIR

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Henna oil is used during medicinal treatment of wide range of ailment ranging from headache to leprosy and other skin disorders. As a medicinal plant henna is used as an astringent, anti-hemorrhagic intestinal anti-neoplastic, cardio-inhibitory, hypotensive, and a sedative. The Henna extracts exihibit antibacterial, antifungal, and ultraviolet light screening activity.
The oil of its flower relieves muscular pains, while its seeds are used in deodorants and to regulate menstruation. Henna oil induce sleep, cure headaches and bruises. The bark is also used to treat symptoms of jaundice and enlargement of the liver and spleen. Henna oil can be applied to the skin to treat eczema, scabies, fungal infections and burns.
Medicinal Benefits of Henna oil / seeds
Anti-inflammatory properties:
Bio-chemical compounds extracted from the leaves such as isoplumbagin and lawsaritol have shown significant anti-inflammatory properties similar to that of nonsteroidal anti-inflammatory drug phenylbutazone used in treating fever, pain and body inflammation.
Arthritis:
Henna oil is used for rheumatic andarthritic pains. Ground leaves are applied to sore flints to ease rheumatism. The juice of the medicinal plant can be applied to the skin for headaches, and the henna oil is applied to hair to prevent it from graying.
Dysentery:
The bark of the plant is very effective in the treatment of dysentery. The seeds are powdered, mixed with ghee and rolled into small balls and then taken with water.
Liver Disorders:
The bark of the plant is very effective in the treatment of liver disorders like Jaundice and enlargement of the liver. Henna can be consumed in the form of powder from 1 to 5 decigrams doses or it can be taken in decoction from 30 to 50 grams doses to cureliver disorders.

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Besides the leaves the other beneficial parts of the henna plant are the bark, flowers as well as the seeds of the henna plant.

Henna for Hair:
One of the key benefits of henna for hair is that it acts as a natural remedy for hair loss and is also excellent for maintaining overall hair quality. This is because the regular use of henna is known to seal and repair the hair cuticle which in turn prevents the breakage of hair and also helps in retaining the shine of the hair. Another one of the benefits of henna for hair is that its prevents premature hair fall as it helps in retaining the pH balance of the scalp and also acts as an effective natural cure against dryness, dandruff as well as premature graying of hair. Henna is also used for hair conditioning as its makes the hair silky and soft and nourishes them right from the root. In fact it is recommended that in order to maximize the benefit of henna for hair you should soak the henna in some fresh curds and then apply this mixture on your head. This serves a dual purpose as curd ensures that the hair does not dry out and it adds to the shine of the hair.
Baldness:
Using mustard oil boiled with Henna leaves promotes healthy hair growth. 250 grams of mustard oil is boiled in a pan. Some 50 to 60 grams of Henna leaves are added gradually to the oil and heated. The oil is then filtered through a cloth and stored in a bottle. Regular massage with this oil produces abundant hair.
Prickly Heat:
Henna leaves are beneficial in the treatment of prickly heat. The leaves ground with water are applied over the affected area.
Headaches:
Henna is also known to be effective against headaches that may have been caused on account of heat strokes. One of the home remedies for headaches involving henna involves crushing the whitish, pinkish flowers of the henna plant along with some vinegar and then applying this paste on your temples to get quick relief from a headache.

Feet Burning Sensation:
Fresh leaves mixed with vinegar or limp juice is bandaged onto the soles to treat burning feet.
Skin Disease:
Henna leaves are very effective in the treatment of skin disorders like boils & burns. Coarsely ground Henna leaves applied to the affected parts cures the disorders. It can be applied beneficially in rheumatic joints, inflammatory swelling, bruises & leprosy. The Ayurvedic system uses thy henna leaves to treat vitiligo (pale patches on the skin where pigment is lost). And the seeds are also used to fever. Henna contains natural ingredients which are vital for nourishment of hair. It has a bond with the hair structure as it serves to penetrate, cleanse and thicken the hair shafts thus improving its quality. It also has great dandruff fighting ability. Henna is mainly used as a colouring agent. It is mixed with other natural dyes and is largely used as a hair dye and in textiles. The henna oil obtained form its flower is used in perfumery. In India, Henna paste is applied to decorate palms & heels on special occasions. Especially in marriages the bride’s palms & legs are decorated with Henna paste as a customary ritual.
Henna for Nails:
Henna is also known to be effective in treating cracking nails. This is possible via a home remedy of drinking the water in which the henna leaves have been soaked in overnight. This treatment should continue for at least 10 days for best results. The medicinal uses of henna for nails also includes mixing together some butter and henna powder and using it as a poultice to treat pus filled swellings, mange and scabies.
Jaundice:
You can use the bark of the henna plant for treating liver disorders like jaundice and enlargement of the liver. You can have it in henna powder from 1–5 decigrams doses. It is also beneficial for other conditions associated with liver.
How to use it on hair:
Henna is easy to use on your hair. Grate henna in a non-metal container as metal can react with henna and spoil your dye, glass is best. Add hot water and green tea to it to and stir the mixture with a wooden stick. Once its fully dissolved leave the henna covered in cling film to sit overnight to develop. Then use this paste on your hair. Apply it directly to clean dry hair. Cover your hair with plastic wrap to keep the heat and moisture in. This will help the dye activate. Leave on for 4 hours then wash.
Note: 
Henna is not safe for children, especially infants. Its unsafe to consume henna by mouth if you are pregnant as it may lead to miscarriage. It should be avoided if you are breastfeeding. While using henna one should also be aware of the possible side effects which are more so in the use of black henna which is known to result in rashes, skin allergies and reactions. In some synthetic henna dyes for the hair, the manufacturer may mix some chemicals into the henna which may result in a negative reaction with the hair or scalp.
Sources:
O.A. Habbal, A.A. Al-Jabri, A.G. El-Hag. (2007) antimicrobial properties of Lawsonia inermis: a review. Australian Journal of Medical Herbalism.
http://www.naturehomeopathy.com/traditional-henna-medicinal-plant.html
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PROTEIN SHAKES

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What is a protein shake?
There are still many misconceptions regarding protein shakes. Firstly, people often mistake them for steroids – perhaps understandable, given the big promises that drive the products’ marketing campaigns. But protein shakes are purely nutritional; unlike steroids, they have no direct influence on your hormones.
Another source of confusion is the differentiation between a ‘mass gainer’ and a protein shake. Mass gainers are used as an aid to bulking up. They typically include a large amount of simple carbohydrates that get delivered straight to your muscles. These serve a purpose after a workout when the muscle’s energy is depleted, but use them at the wrong time (as many do) and the end result is fat gain. Protein shakes, by contrast, deliver amino acids to muscle cells, helping them to recover after strenuous workouts.

What are the Different Types of Protein in Protein Shakes?

Protein shakes use different types of protein in varying amounts. They may include:

  • Milk
  • Whey
  • Casein
  • Egg
  • Soy
  • Rice

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The source of the protein and how it’s purified during manufacturing may affect how well your body can use it.
Although it’s best to get protein through your diet, supplementing it with a combination of whey and casein is a good choice, as long as you tolerate dairy well, because both come from milk.
Soy protein is another option. It’s a plant-based protein. It’s as effective as most animal sources of protein, Antonio says. Soy is also rich in phyto-nutrients such as isoflavone.
Whey is the most common base for protein powder, as it contains all of the nine essential amino acids that facilitate the healing of damaged muscles.

There are three main types of whey protein: 
*Isolate, 
*Hydrolysate, and 
*Concentrate. 
Isolates yield a high level of protein and is low on allergenics, making it a good option for the lactose intolerant.
 Hydrolysate is produced in a way that effectively means it has been predigested, so its rate of absorption by the body is super fast. 
Concentrate, meanwhile, is the cheapest option, as the effects of its protein content are offset by its significant fat and cholesterol levels.
Serious athletes tend to use hydrolysate – so it will come as no surprise that hydrolysate is also the most expensive of the three options.
How much protein do I actually need?
The recommended daily allowance of protein is between 45 and 56 grams of protein a day. Protein shakes can range from 100% protein to mostly carbohydrates with a little added protein and fat. They come a variety flavors in powder form or in ready-to-drink packages, such as cans or foil packs.
If your goal is to lose body fat, change to a protein shake that is high in protein, moderate carbohydrates, and only a little bit of fat.

Ensure the product is more than 50% protein if your goal is body fat loss. Without adequate protein, training hard will leave your muscles with a deficit of the building blocks they need to recover, which means you’ll never build new fibres.

There’s a lot of debate as to the ideal amount of protein to consume on a daily basis; each individual needs to work out their body’s specific need. However, the traditional recommendation for muscle building is 0.7 gram of protein per pound of body weight per day. This would mean the average man of, say, 170lbs (rounded down to 12 stone) needs 119 grams of protein per day if he is to undertake a heavy weights program with the aim of gaining muscle.
That’s the equivalent of:
Chicken Breast x 2 (60g)
Egg x 3 (18g)
Steak (6oz): 40g

Consuming two chicken breasts and a steak per day sounds like a lot to ask of your stomach (not to mention your bank balance), but it’s a far from impossible task. So, protein shakes are not strictly essential. At the same time, you can see why they offer a convenient alternative. One shake can save you a lot of time and money.

The Problem:
Liver damage
The incidence of liver damage from dietary supplements has tripled in a decade. Most of the supplements involved were bodybuilding supplements. Some of the patients require liver transplants and some die. One third of the supplements involved contained unlisted steroids. Dr. Victor Navarro, the chairman of the hepatology division at Einstein Healthcare Network in Philadelphia, said that “while liver injuries linked to supplements were alarming, he believed that a majority of supplements were generally safe. Most of the liver injuries tracked by a network of medical officials are caused by prescription drugs used to treat things like cancer, diabetes and heart disease”
Protein Shakes and Weight Loss:
Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually you will need to start eating solid food again, which may cause excess weight to return if you don’t choose wisely. And if you rely too heavily on protein shakes to replace regular meals, you’ll miss out on the nutritional benefits of whole foods.
Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising. The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you’re eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn’t necessary. Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.

Sources:
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335
http://www.telegraph.co.uk/men/active/10506034/Are-protein-shakes-good-for-you.html
http://www.m.webmd.com/diet/protein-shakes

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THE DASH TOWARDS GOOD HEALTH 2

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The DASH diet is based on NIH studies that examined three dietary plans and their results. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied. The diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure, now called “pre-hypertension.” Those with hypertension dropped by 11 and 6, respectively. These changes in blood pressure occurred with no changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1600 to 3100 dietary calories.

DASH diet and weight loss
The DASH diet is not designed to promote weight loss, but it can be used as part of an overall weight-loss strategy. The DASH diet is based on a diet of about 2,000 calories a day. If you’re trying to lose weight, though, you may want to eat around 1,600 a day. You may need to adjust your serving goals based on your health or individual circumstances — something your health care team can help you decide.
Dash Diet and Cardiovascular Diseases:

Tips to cut back on sodium
The foods at the core of the DASH diet are naturally low in sodium as indicated for cardiovascular diseases. So just by following the DASH diet, you’re likely to reduce your sodium intake. You also reduce sodium further by:
1.) Using sodium-free spices or flavorings with your food instead of salt
2.) Not adding salt when cooking rice, pasta or hot cereal
3.) Rinsing canned foods to remove some of the sodium
4.) Buying foods labeled “no salt added,” “sodium-free,” “low sodium” or “very low sodium”
5.) One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon of table salt has about 1,500 mg of sodium.
When you read food labels, you may be surprised at just how much sodium some processed foods contain. Even low-fat soups, canned vegetables, ready-to-eat cereals and sliced turkey from the local deli — foods you may have considered healthy — often have lots of sodium.
You may notice a difference in taste when you choose low-sodium food and beverages. If things seem too bland, gradually introduce low-sodium foods and cut back on table salt until you reach your sodium goal. That’ll give your palate time to adjust. It can take several weeks for your taste buds to get used to less salty foods.
DASH Diet and Diabetes
In people without diabetes, the DASH eating plan has been shown to help control blood pressure and lower risk for CVD and is frequently recommended as a healthful eating pattern for the general population. Limited evidence exists on the effects of the DASH eating plan on health outcomes specifically in individuals with diabetes; however, one would expect similar results to other studies using the DASH eating plan. In one small study in people with type 2 diabetes, the DASH eating plan, which included a sodium restriction of 2,300 mg/day, improved A1C, blood pressure, and other cardiovascular risk factors. The blood pressure benefits are thought to be due to the total eating pattern, including the reduction in sodium and other foods and nutrients that have been shown to influence blood pressure.
Putting the Pieces of the DASH Diet Together
Try these strategies to get started on the DASH diet:
Change gradually. If you now eat only one or two servings of fruits or vegetables a day, try to add a serving at lunch and one at dinner. Rather than switching to all whole grains, start by making one or two of your grain servings whole grains. Increasing fruits, vegetables and whole grains gradually can also help prevent bloating or diarrhea that may occur if you aren’t used to eating a diet with lots of fiber. You can also try over-the-counter products to help reduce gas from beans and vegetables.
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CORN: COBS OF HEALTH

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Corn whether boiled, roasted or popped is a snack enjoyed widely in virtually every part of Nigeria. Usually taken with coconut, pear or groundnut, it provides a healthy, filling meal which provides not only a savor for the pallet but also nourishment for the body. This nourishment comes in form of various antioxidants, phytochemicals, vitamins, minerals and plenty fiber which it provides. Take a glance.

Digestive Benefits:

Corn, whether popped, boiled or roasted offers satiety. At 4.6 grams of fiber per cup, corn is a good fiber source, and in research studies, corn intake is often associated with good overall fiber intake. For example, persons who eat popcorn tend to have 2-3 times more overall whole grain intake than persons who do not eat popcorn, and they also tend to have higher overall fiber intake as well.

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Corn fiber is one of the keys to its well-documented digestive benefits. Recent research has shown that corn can support the growth of normal flora in the large intestine and can also be transformed by these bacteria into short chain fatty acids, or SCFAs. These SCFAs can supply energy to our intestinal cells and thereby help lower our risk of intestinal problems, including our risk of colon cancer. The amount of corn fiber analyzed in recent studies has been relatively high at 12 grams per day. That’s the same amount provided by about 2.5 cups of fresh corn. While that amount might be more than any person would consume in a single meal, it’s an amount that a person might easily eat over the course of several days. We suspect that future research will demonstrate the risk-reducing effects of smaller amounts of corn consumed over a longer period of time.
Blood Sugar Benefits (Diabetes):
Given its good fiber content, its ability to provide many B-complex vitamins including vitamins B1, B5 and folic acid, and its notable protein content (about 5-6 grams per 100g), corn is a food that would be expected to provide blood sugar benefits. Fiber and protein are key macronutrients for stabilizing the passage of food through our digestive tract. Sufficient fiber and protein content in a food provides bulk thereby preventing too rapid or too slow digestion of that food. By evening out the pace of digestion, protein and fiber also help prevent too rapid or too slow uptake of sugar from the digestive tract up into the bloodstream. Once the uptake of sugar is steadied, it is easier to avoid sudden spikes or drops in blood sugar. Consumption of corn in ordinary amounts of 1-2 cups has been shown to be associated with better blood sugar control in both type 1 and type 2 diabetes. Fasting glucose and fasting insulin levels have been used to verify these blood sugar benefits. Interestingly, in elementary school-age and teenage youths already diagnosed with type 1 diabetes, whole grain cornbread has emerged in one study as the whole grain food with the highest acceptability among all whole grain foods. Youth participants in the study who consumed whole grain cornbread were also less likely to consume fast foods.
Phyto-nutrients Benefits:
One can derive health-supportive antioxidant benefits from all varieties of corn, including white, yellow, blue, purple and red corn. But recent research has shown the antioxidant benefits from different varieties of corn actually come from different combinations of phytonutrients. In the case of yellow corn, it’s the antioxidant carotenoids leading the way, with especially high concentrations of lutein and zeaxanthin. In the case of blue corn, it’s the anthocyanins. There’s one particular hydroxybenzoic acid in purple corn—protocatechuic acid—that’s also been recently linked to the strong antioxidant activity in this corn variety.
Yellow variety corn has significantly high levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and lutein, xanthins and cryptoxanthin pigments along with vitamin A. Hundred grams of fresh kernels provide 187 IU or 6% of daily-requirement of vitamin-A. Altogether; these compounds are required for maintaining healthy mucusa, skin and vision. Consumption of natural foods rich in flavonoids help protect from lung and oral cavity cancers.
Corn is a good source of phenolic flavonoid antioxidant, ferulic acid. Several research studies suggest that ferulic acid plays vital role in preventing cancers, aging, and inflammation in humans.
Antioxidant Benefits:
In research on carotenoid antioxidants in food, there has been ongoing debate over the availability of all carotenoids in any particular food if one or two specific carotenoids are present in unusually high amounts. Because yellow corn is a high-carotenoid food that contains highly differing amounts of individual carotenoids, researchers have long wondered whether it is possible to get health benefits from all of the carotenoids in yellow corn when their concentrations are sometimes so different. In yellow cornmeal, the carotenoids lutein and zeaxanthin fall into the high concentration category and reach a level of 1,355 micrograms per 100 grams. That level is nearly 14 times as high as the level of beta-carotene (97 micrograms per 100 grams). But thanks to recent research, we now know that absorption of beta-carotene from yellow cornmeal is only mildly compromised by the high levels of lutein and zeaxanthin in the cornmeal. In other words, in terms of carotenoid nourishment, we appear to get health benefits from all of corn’s diverse carotenoids!
Reduces risk of hemorrhoids and colorectal cancer:
The fiber content of one cup of corn amounts to 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colon cancer due to corn being a whole-grain. Fiber has long been promoted as a way to reduce colon risk, but insufficient and conflicting data exists for fiber’s relationship withpreventing cancer, although whole-grain consumption, on the whole, has been proven to reduce that risk. Fiber helps to bulk up bowel movements, which stimulates peristaltic motion and even stimulates the production of gastric juice and bile. It can also add bulk to overly loose stools, which can slow reduce the chances of Irritable Bowel Syndrome (IBS) and diarrhea.

Provides necessary minerals:
Corn contains plenty minerals which positively benefit the bodies in a number of ways. phosphorous, along with magnesium, manganese, zinc, iron and copper are found in all varieties of corn. It also contains trace minerals like selenium, which are difficult to find in most normal diets. Phosphorous is essential for regulating normal growth, bone health and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone strength.
Heart Health:
According to researchers, corn oil has been shown to have an anti-atherogenic effect on cholesterol levels, thus reducing the risk of various cardiovascular diseases. Corn oil, particularly, is the best way to increase heart health, and this is derived from the fact that corn is close to an optimal fatty acid combination. This allows omega-3 fatty acids to strip away the damaging “bad” cholesterol and replace them at the binding sites. This will reduce the chances of arteries becoming clogged, will reduce blood pressure, and decrease the change of heart attack and stroke.
Lowers LDL Cholesterol:
According to the Journal of Nutritional Biochemistry, consumption of corn husk oil lowers plasma LDL cholesterol by reducingcholesterol absorption in the body. As mentioned earlier, this reduction of LDL cholesterol does not mean a reduction in HDL cholesterol, which is considered “good cholesterol” and can have a variety of beneficial effects on the body, including the reduction of heart disease, prevention of atherosclerosis, and a general scavenger of free radicals throughout the body.
Sweet corn is also gluten-free cereal and may be used safely in celiac disease individuals much like rice
Other Benefits (Recent Research):
Numerous studies have examined the ability of corn to improve overall nourishment, especially when combined with legumes. Researchers conducting these studies have been interested in absorption of minerals like zinc, calcium and iron, as well as overall energy and protein intake. Maize (corn)-bean meals (typically consumed in the form of porridge that combines these foods) have been shown to help improve overall nutrient status and to help provide outstanding nutrient richness in the diet.
One fascinating new area of research on corn involves its potential anti-HIV activity. Lectins are special proteins found in virtually all foods (and for that matter, in virtually all organisms) that can bind onto carbohydrates or onto carbohydrate receptors that are found on cell membranes. In the case of some micro-organisms (including the HIV virus), the binding of lectins onto sugars has been shown to help inhibit activity of the virus. One specific lectin found in corn (called GNAmaize) has preliminarily been shown to possess this HIV-inhibiting property. Of course, much more research is needed to determine the relationship between everyday consumption of corn as a whole food and HIV infection risk.
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