5 ways nutritional supplements improve your health

From ancient times people have been taking natural herbs, often homegrown and brewed into teas and tonics.

Now they have become more sophisticated and are available in all sorts of pills, capsules, liquids and, of course, teas of every variety.

What are nutritional supplements? 

Nutritional supplements are used to add nutrients that fill gaps in our diets that we don’t get from the food we eat. They are available in pills, powders, capsules, liquids and teas. They can be synthetic or from natural sources. They will contain one or more of the following ingredients:

• Vitamins

• Minerals

• Herbs

• Amino acids

• Saccharides

Why do we need nutritional supplements? 

Keep in mind, supplements are not intended to replace all our meals but enhance our diets. There are several reasons that we would be taking them:

• Environment: our environment has deteriorated over the years, and we are now getting more toxins from the air, the water and even in the foods we eat, than ever before. Our bodies have to work more to protect and rid ourselves of these unwanted substances. Therefore, it is wise for us to take nutritional supplements to help our bodies to do this.

• Stress: Stress will cause your body to function less efficiently. This will put your body at risk for a number of things, especially low resistance for disease. Supplements, especially Glyconutrients will help your body's immune system get stronger and also help your body function better.

• Poor eating habits: Due to busy lifestyles, our ways of growing food and green harvests we are not getting the important nutrients our bodies need to keep us in good health. We often do not even stop to eat proper meals. This makes it necessary for us to take supplements to enhance our diets and add important nutrients to our diets.

• Athletic activities: when we exercise more than normal, our bodies need more nourishment. A professional athlete or even someone doing extra workouts needs more dense nutrition. Dietary supplements would include proteins, minerals, vitamins and saccharides (glyconutrients).

• Part of a weight loss plan: when you go on a diet to lose weight you will be eating less and running the risk of not getting enough of the essential nutrients in your diet that your body needs. Therefore, you should be taking some nutritional supplements. Some supplements even help you lose weight.

Consider taking nutritional supplements to help you to improve your health and enjoy your life to the fullest.

How to optimize your wellness when diet and exercise are not enough

If you’re interested in eating a balanced diet to enjoy a healthy life, you may be thinking about adding vitamins or other supplements to your daily diet. There are some benefits that you can get from nutritional supplements. That being said, in order to make nutritional supplements an effective and appropriate part of an overall healthy living program, it is necessary to understand how supplements fit in your eating plan.

Nutritional supplements can be utilized as a means of supporting an otherwise healthy eating and exercise program. In simple terms, nutritional supplements can be used to better your overall balanced diet plan on two fronts:

1. Nutritional supplements can be used to fill in some minor nutritional gaps in your overall healthy diet.

2. Nutritional supplements can be used to assist in boosting the effectiveness of your overall companion workout routine making it more effective.

By properly balancing your overall diet, your exercise routine and the proper utilization of nutritional supplements, you will be well on your way to establishing a complete plan for healthy living. Through a regimented and appropriately crafted program you will enjoy better health and you may be able to add years to your life.

While there are a number of different resources that you will want to consider when it comes to making decisions regarding overall health, your priority in your research should be seeking professional guidance from a doctor or nutrition specialist.

For a plan with your wellness goals in mind, message me!

How to lose weight naturally

 Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others, for an aesthetic. 

However, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not have a plan.

Health experts say that most people who are on a journey to lose weight usually stray. They tend to go back to their old eating habits even after they learn to eat well according to their goals. They tend to return to sedentary ways even though they enjoy exercising.

Despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance. 

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

But first, you need a plan

The nuts and bolts of eating right and maintaining a healthy weight is not all that complicated. So, losing weight the natural way should not be a problem at all…when you have a plan.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

Most health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you don’t fall into the “fat-free” trap. Manufacturers keep introducing low-fat or fat-free versions of their best-selling foods, but Americans still have trouble managing their weight.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat, i.e. added sugar. If you start to believe that you can eat unlimited amounts of ‘fat-free’ foods, then you may fall into this fat-free trap. 

Experts say it would be better to try eating every three to four hours. As a CNC, I tend to agree.

If you’re feeling a little peckish, try replacing sweet or salty treats with some healthy snacks between meals. Keep in mind, if you practice eating meals that are rich in fiber and lean protein and healthy fats, the need to snack between meals will lessen over time.

Remember, if you want to lose weight naturally, get into the habit of keeping a journal to track your meals and activities. 

Losing weight naturally is a process and not a fad. Embrace it! It’s going to take a lot of determination, self-control, and discipline to achieve your ideal weight. 

For a plan that can put your goals in motion, start here!

Why Fiber Is Key For Dieting

In this article, I will reveal some little known facts about the fibers and the beneficial effect they have over your body.

First of all, let me explain what fiber is…  

Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. Your digestive system cannot stomach fiber, so it is excreted undigested. Well, you may think you don’t need fiber, because it’s excreted undigested, but that’s not true.

Let's imagine the following picture:

You overeat at least once or twice a week, more often on weekends, and your regular menu doesn't include much fiber. Well, this might be your lifestyle; however, you should consider that it may cause you lots of health problems like:

- indigestion

- discomfort stomach aches 

- gases in the digestive tract 

- constipation 

- hemorrhoids 

- you got tired faster 

- can't concentrate on what you're doing 

You become less productive at work and more irritable at home. Besides all this, you gain weight and that’s the moment when you realize you have a problem.

In order to solve a problem, you should first find the reason for it. In this case, it’s the lowered intake of fiber-rich foods and respectively - the higher intake of foods containing no fiber (like meat). The average amount of fiber intake is about 25-30 grams per day. Unfortunately, most people's regular diets include less than 10-15 grams daily. 

You should start consuming more fiber-rich foods:

- all bran cereal 

- beans 

- peas 

- spinach 

- sweet corn  

- whole meal brown bread 

- red cabbage 

- carrots 

- baked potato with skin 

- apples, bananas, oranges and all fruits 

There are two types of fiber - soluble and insoluble. If you start eating more fiber-rich foods, you’ll be amazed by its beneficial effects over your body, health and way of life. 

Soluble fiber forms glue like gel in the intestinal tract. The gel softens stools (no more constipation) and improves your digestion (no more indigestion).

Fiber slows down the emptying of your stomach making you feel full longer. This effect helps you eat less, your body burns additional calories to digest fiber and you can lose weight.

Insoluble fiber is an excellent natural laxative, because of its abilities to hold onto water and to push waste faster along the intestines - this way fiber decreases the risk of colon cancer. 

You could do worse than eating more fiber-rich foods. Like many other people, I used to not include enough fiber in my diet, and as a result, I suffered stomach aches. Then I started to eat more fruits and fiber-rich foods in my daily menu. I must admit that it really worked for me, and now fiber-rich food is the most important nutritious part of my regular diet.

How To Eat Your Greens Everyday

Eating a lot of greens can have many health benefits to you. You may not know all the good things that greens can do for you, so read on.

A substance that is found in all plants is Chlorophyll. What it does is it acts as a blood detoxifier, which helps increase circulation to all your organs. It does this by dilating blood vessels and it is also a natural deodorant because it helps reduce offensive body orders. Wow, that’s multi-tasking I can stand behind! 

Super green foods come from young cereal grasses like wheat, barley, rye, alfalfa, oats, kelp, chlorella and many others as well. These have a whole lot of nutrients in them; they even have more nutrients than spinach, eggs, broccoli, chicken in calcium, iron, protein and all of the other categories as well. So, it would be better for you to opt for super greens.

Did you know that super green foods are the only vegetables that can help animals maintain their weight, strength and good health even if it is consumed alone? Super greens can help boost your immune system. They are powerful antioxidants that can help you grow and have many other health benefits as well. Bottom line is super greens are one of the greatest things you can do to your body. They do so much for our bodies, so we don’t have to worry much about being healthy. 

Also, another good thing is that there is no harm in eating super green foods, they give us so many nutrients and are the most natural way of getting everything your body needs to function and be healthy. So, go out there and start eating more greens, after all you want to be healthy right? Don’t forget to tell everyone you know about the benefits of greens as well so they can make that same decision as well. For a simple way to get all your super greens each day, start here!

Did you know cayenne pepper could help stomach ulcers?

If you suffer from a peptic or duodenal ulcer, the last thing you might consider eating is hot cayenne pepper. This goes against everything you've ever heard about what aggravates an ulcer, the facts are that most "spicy" foods do just the opposite. Capsicum can reduce pain which serves as a local anesthetic to ulcerated tissue in the stomach and can even help to control bleeding in the stomach.

Some individuals may be bothered by eating "Red Pepper" or spicy foods, these foods do not cause the formation of gastric ulcers in normal people. An interesting note is that people suffering from ulcers usually avoid cayenne pepper, in fact those people may actually benefit from its therapeutic action. 

Taking capsicum may significantly reduce the risk of ever developing a peptic ulcer. A Chinese study published in 1995 stated, "Our data supports the hypothesis that the chile used has a protective effect against peptic ulcer disease."

Another 1995 study found that capsicum can even protect the stomach lining from aspirin induced ulcers. Aspirin can cause stomach ulceration in certain individuals especially if taken with too little water or juice. Researchers have concluded after experimenting with human volunteers that the capsaicin content of capsicum has a definite gastro - protective effect on the mucous membranes of the stomach. Eighteen healthy volunteers with normal gastrointestinal mucosa took chile and water followed by 600 mg of aspirin and water. The study was conducted over a period of four weeks. Endoscopy results showed that taking 20 grams of chile before the aspirin definitely demonstrated a protective action on the stomach lining. Capsicum has the ability to rebuild stomach tissue.

Capsicum has the ability to bring blood to regions of tissue at a faster rate and boosts the assimilation of foods that are consumed with it. Several clinical studies support this phenomenon. It has been thought that capsicum stimulate the release of substances which increase secretions in the stomach and intestines plus can increase an abundance of blood to the stomach and intestines. In fact, capsicum can increase the flow of digestive secretions from the salivary, gastric and intestinal glands.

References:

J. Y. Kang, et al. "The effect of chile ingestion of gastrointestinal mucosal proliferation and azoxymethane-induced cancer in the rat." Journal of Gastroenterology-Hepatol. Mar-Apr. 1992: 7 (2): 194-98.

K. G. Yeoh, et al. "Chile protects against aspirin-induced gastroduodenal mucosal injury in humans." Dig-Dis-Sci. Mar. 1995: 40 (3): 580-83.

L. Limo Wongse, et al. "Effect of capsaicin on gastric acid secretion and mucosal blood flow in the rat." Journal of Nutrition. 1979: 109, 773-77. 

Calcium: When You Take It, It Works

Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions-regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. Now, some conflicting and potentially misleading research is threatening to negate the efficacy of this vital mineral. 

One factor that the study, published by the Women's Health Initiative, got right was that the government's recommended daily dosage is necessary to receive the benefits associated with calcium consumption and supplementation. Yet more than half of the study participants did not adhere to the recommended calcium supplementation, making improvements in bone density a nearly impossible result. Meanwhile, those that did comply experienced a whopping 29 percent lower risk of hip fractures.

Americans, both young and old, are failing to meet calcium intake requirements and the incidence of osteoporosis is climbing. During adolescent and teenage years, when 45 percent of bone mass is formed, meeting calcium requirements is essential. According to the Journal of Pediatrics, however, only 10 percent of teenage girls and 30 percent of teenage boys are meeting adequate calcium intake, which places them at serious risk for stunted growth, bone disease and, eventually, osteoporosis.

Calcium is available through dairy products and green, leafy vegetables, yet incorporating adequate amounts into a modern, hectic lifestyle, regardless of age, is often unrealistic. Calcium-fortified foods and supplements, however, can fill the gap.

"It's very important that people do take a supplement if they're not getting enough calcium in their diet," says Nicholina Galinsky, R.N. "Unfortunately, most of us are not aware that we have osteoporosis until we break a bone." 

Ahhhh... The Power of the Goji Berry

Modernization is wonderful, but there are also other factors in the modern life we live in that may subject our bodies to harm.  Understanding what can harm us and what will help us will be our best defense.

Free radicals, our body’s natural enemy, subject our body to more than 10,000 hits during a normal day.  If our body is not able to combat the harmful effect of free radicals, then it may give us disease and prematurely age our body including our skin.

The pristine valleys of Tibet and Mongolia have a solution to this problem.

What do you think is their secret?

Introducing goji juice, made from goji berries grown in the remote and unpolluted hills and valleys of Tibet and Mongolia.  Experts who want to save the people who live in this modern society studied what must be wonderful about these Himalayan diets and why they live so long and free from diseases. Their studies prove that their diet perpetually includes goji berries.

Further studies on goji berries prove that they are nutritious and contain vital nutrients necessary to combat free radicals.

Goji juice contains potent vitamins and minerals like no other berry.

Goji juice also contains 18 amino acids, 8 of which are essential for our bodies, but having all 18 adds to the beneficial characteristic of this wonderful red juice.

Based on studies by numerous health professionals including Dr. Earl Mindell, the author of The Vitamin Bible, goji juice made from goji berries can give your body all the nutrients it needs to help keep a healthy and happy life.

Goji juice, aside from the 18 amino acids also has 21 trace minerals, vitamins B1, B2, B6 and Vitamin E.  All of these can help you live a healthy and active life.

Some of the beneficial effects of drinking goji juice are:

Energy and Strength – goji juice is considered as an adaptogen.  It increases exercise tolerance, stamina and endurance.  Goji juice may also enhance the recovery of ill patients.

Cholesterol level balance – goji juice contains beta-sitosterol may also help manage cholesterol.  It will also help avoid cholesterol deposit in the blood vessels, which supports a healthy heart.

Normal Kidney Function – your kidney is a vital organ that may possibly control the brain and other organs in the body.  It is essential for better health that you keep your body functioning optimally.  Goji juice is believed to be helpful in keeping this essential organ functioning properly.

Supports General Health – as mentioned earlier, free radicals harm our body in many ways. Thus, eliminating this natural enemy will help keep our body strong and healthy.  Goji juice is a potent antioxidant that may keep random illnesses at bay.

Other beneficial factors which may come from goji juice are enhanced sexual function, blood sugar level balance and supports good vision.

This is because goji juice contains more beta-carotene even compared to a carrot.  The vitamin C contents of goji juice, which is 500 times more in weight than orange, will help keep the immune system functioning properly to avoid illness.

These are only a few of the helpful and beneficial functions of goji juice and because goji juice is safe even for children.

If drinking this sweet and tasty juice excites you, you can also enjoy goji berries with your food.  You can eat them fresh or dried goji berries are also available.  Get creative and use your imagination and explore how you can enjoy these wonderful and amazing berries.

Beans could be the answer to your diet nightmares

So, you’re a healthy eating convert, and you want to start making sure all your meals are perfectly balanced. If you’re on a limited budget, though, you might have a problem. There’s a reason why most people get too much carbohydrate and fat and too little protein: most kinds of protein are expensive. Meat and cheese, two of the best sources of protein, are also two of the priciest ingredients you can buy.

So, if you want to eat healthily on the cheap, what’s the answer? Well, it might surprise you. What you need is beans.

Beans are a cheap crop, readily available in large tins for not very much money at all, and yet they are an excellent source of protein, and taste good too. There’s no shortage of variety, either: you can get everything from baked beans to kidney beans to butter beans, all lined up there in the same section for you. If you’re not sure of what to do with them, find some vegetarian recipes, which tend to be very bean-heavy, and give them a try. 

It can even be nice to mix together a few different kinds of beans and have a bean salad with a sauce – a simple side dish, but an easy way to add protein to your meal. Pasta with a dairy-based pasta sauce containing beans is an example of an ideally balanced meal, as long as you don’t overdo it with the pasta, as is rice with bean curry.

Of course, I’m not recommending that you stick to beans for your protein all the time, as you’re bound to get sick of them eventually. If you can replace meat or cheese with beans even occasionally, though, you’ll save a lot of money without affecting the balance of your meal.

Tips To A Healthier Gut

There are many things to learn about when it comes to gut health. But the basic concept is “What goes in must come out.” Your body is like a machine: it takes what it needs from what you feed it and gets rid of the rest by urine and the bowels.

If you notice you have a problem with elimination, you should take it seriously. Many people have this problem. Don’t be uncomfortable unnecessarily. Irregularity can seriously impact your health.

The first step is finding out if there even is a problem. First, evaluate how often you "go". If you go at least once a day You may not have a problem. The more the better if you eat more often. However, if you find you are having one per week or 2 per month, then you have a serious problem.

For some people, they might say they don’t find the time to monitor their bowel movements. Besides, they would rather "go" at home rather than in a public bathroom. But let me tell you, you will keep your colon quite happy if you go several times for the day. In short, "go" when you gotta "go". If you are looking for a trick to making you bowel movements easier, eat a lot of raw fruits and vegetables, steamed beets and using digestive enzymes with your meals. It's okay to start slow, but in the long run, you'll reap the benefits.

I have just lightly touched on the subject, but if you have a problem, irregularity could just be 1 symptom of an unhealthy gut. Try an elimination diet that can help you improve your diet specifically for your needs and make "going" easier for you. As always, consult a doctor before starting any new nutrition or exercise program. Take care of it today and look forward to tomorrow. May you live a healthy and prosper life.

The Top 10 Healthy Eating Habits That Gets You Results

 

In a nutshell, a healthy diet involves:

(1) More home-cooked food, less eating out.

(2) More fresh fruit as snacks.

(3) More fresh vegetables as snacks and with meals.

(4) More beans as sides or in stews.

(5) More dense chewy bread, less refined white breads and bread snacks.

(6) More fish, skinless chicken/turkey, less red meat.

(7) Smaller servings of red meat, larger servings of vegetables.

(8) Eating low fat dairy foods.

(9) Adding less fat in the form of butter, mayo, sour cream, to the food on your plate. This is a huge source of excessive calories.

(10) Stocking up with healthy snack foods to keep hunger at bay. If you fill up with healthy nutritious calories, you won't want the junk foods that hunger makes you eat. As far as weight management goes, hunger remains Public Enemy Number One.

🎆🌽 7 tips for Post-Fourth of July Reset 🍉

After an amazing celebration of Independence Day, it's time to refocus on our nutrition and get back on track! 🎉🌱

Here are some tips to help you reset and nourish your body after enjoying those delicious holiday treats:

Hydrate, Hydrate, Hydrate

Start by hydrating your body with plenty of water. Proper hydration supports digestion, helps flush out toxins, and replenishes your system. Aim to drink enough water throughout the day to keep yourself refreshed and revitalized.

Fill Up on Fresh Fruits and Veggies

Load up your plate with an abundance of colorful fruits and vegetables. These nutrient-rich powerhouses will provide you with essential vitamins, minerals, and antioxidants, while keeping your meals light and refreshing.

Prioritize Lean Proteins

Incorporate lean proteins like grilled chicken, fish, tofu, or legumes into your meals. Protein is essential for muscle repair and satiety, helping you feel satisfied and preventing overeating.

Embrace Whole Grains

Opt for whole grains like quinoa, brown rice, or whole wheat bread instead of refined carbohydrates. Whole grains are packed with fiber, providing sustained energy and promoting better digestion.

Mindful Portion Control

Pay attention to portion sizes and listen to your body's hunger and fullness cues. Enjoy your meals slowly, savoring each bite, and stop eating when you feel comfortably satisfied.

Plan and Prep

Set yourself up for success by planning and prepping your meals ahead of time. Having nutritious options readily available makes it easier to make healthy choices and avoids relying on unhealthy convenience foods.

Get Moving

Engage in physical activity that you enjoy, whether it's a brisk walk, a workout session, or a dance class. Exercise boosts your metabolism, improves mood, and helps you feel energized.

Remember, it's all about balance and consistency. Don't be too hard on yourself for indulging during the festivities. By adopting these healthy habits, you'll get back on track and continue your journey towards optimal health.

For a nutritional reset any time of year, try a 3-day reset or a 21-day reset, guaranteed to nourish your body for optimal function.

Cheers to a refreshing post-Fourth of July reset! Let's nourish our bodies, embrace wellness, and keep striving for our health goals. 💪🥗🌟

Apples - Crunch Your Way to Healthy Nutrition

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby, when applesauce introduced you to real food. And now, whether it's a Granny Smith, a McIntosh, or a Red Delicious, you think of apples as old friends. Grown throughout the world, apples are high in fiber, vitamins, minerals, and antioxidants. They're fat-free, cholesterol-free, and low in sodium. In short, eating apples is a smart part of a healthy lifestyle.

6 ways apples keep you healthy

1. Regulates your day. 

You don't have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough, apples can help.

A British researcher, Dr. D.P Burkitt, believes one of the easiest ways to prevent all sorts of illnesses, is to avoid constipation. He calls the diseases caused by chronic constipation "pressure diseases." Appendicitis, diverticular diseases, hemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you'll save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you'll get about 200 from just a few cookies.

But that's not all apples can do. They're also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea, since it's made without the high.-fiber skin. But watch out for extra sugar. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food, and too much refined sugar could make your diarrhea worse.

2. Keeps your body young. 

By now you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it's become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding - the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit?

3. Cuts your risk of heart disease. 

Sometimes it's hard to remember which food is good for which part of your body. The next time you pick up an apple, examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

It's the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily, and it's the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact, adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There's proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total and LDL, or bad, cholesterol.

4. Strikes at the heart of strokes. 

Apples are even a smart choice for helping avoid strokes. Scientists aren't sure which ingredient in this multi-talented fruit to credit, but the connection is clear - people who regularly eat apples are less likely to have strokes than people who don't.

5. Protects your joints. 

In areas of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compare this to modernized countries where fruits and vegetables have been replaced with fast, processed food and you'll find up to 70 percent of the population suffers from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.

If you eat like most people, you'll get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe, however, you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level, you'd have to eat more than nine apples a day.

This is probably an unreasonable amount for most people, but don't despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins, and you'll not only have a delicious afternoon snack, but you'll make your joint-saving quota of boron at the same time.

6. Helps you breathe deeply. 

Your lungs are assaulted every day by cigarette smoke, air pollution, pollen, and other air-borne nasties.

Perhaps you suffer from asthma, emphysema, or similar lung condition. If all you want to do is take a deep breath, then grab an apple.

A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who didn't eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples can't reverse a lung condition you already have, but you just might add a new line of defense against further damage.

Bonus tip for your pantry 

Buy apples that are unbruised, firm, and have good color. Take them out of their plastic bag and store them in your refrigerator - loose in the produce bin or in a paper bag is best. And since they will absorb odors, keep them away from strong-smelling foods like garlic and onions.

How to Reduce Rheumatic Pain and Inflammatory Conditions through your Diet

Inflammation is a major component in most Rheumatic pain conditions or rheumatic diseases, therefore it is advisable to eat food that reduces inflammation and reduce the consumption of food that contains inflammatory agents. Here is some simple dietary advice that may help reduce rheumatic conditions:

THINGS YOU SHOULD EAT TO REDUCE RHEUMATISM

Fish, especially fat fish, fish oil, olive oil, walnut oil and raps oil should be a part of your diet. The fat in these types of food, omega-3-poly-unsaturated fat or omega-9-poly-unsaturated fat, reduces inflammation. However, if you add these types of oils to your diet, you should reduce the intake of other types of fat, so that you do not get too much fat.

You should also eat a lot of vegetables, since these also make a body chemistry that reduces inflammation.

THINGS YOU SHOULD NOT EAT TOO MUCH OF

Do not consume soy oil and corn oil, since these types of fat increase inflammation. Most food that you buy that is ready to eat from the factory or restaurant contain these types of fat. You should therefore reduce the consumption of food you do not cook yourself.

Bread, cereals and products made of corn or cereals also increase the inflammatory response, especially if they contain wheat. Wheat causes a special type of inflammation in the intestines called celiac disease in some individuals but may also trigger inflammation of non-celiac type. However, full-corn cereals and full-corn bread are valuable types of food, so you should not stop eating them. But if you eat bread or corn products at every meal, you should reduce your intake of these and eat more potatoes, beans and peas.

THINGS YOU SHOULD IDEALLY NOT EAT AT ALL 

You should absolutely not consume fat that has been chemically altered to give it another consistency. This type of fat has a very negative effect on your health and may have very potent inflammatory agents. Margarine, snacks, fast food and ready-made cakes or cookies often contain this kind of fat. Unfortunately, this type of fat is also often added to bread. A good idea could be to bake your bread yourself.