JETLAG - Overcome with these Healthy Easy Ways

Having just traveled internationally, I was reminded of how it feels to fall victim to a mega dose of jet lag. I had full intentions of quickly adapting to my new time zone, but unfortunately, I made a fatal error in my plan to adapt. I drank not one, but TWO cappuccinos late in the day. Bad decision when trying to overcome 6 hours of a time difference! In the past, however, I have prided myself in adapting quickly...one day or so for a European destination. Not too shabby. This recent experience, however, has inspired me to share what HAS worked for a quick turnaround: Exercise: Staying in good shape, before and after your flight will be helpful. Continue to exercise at your destination and eat right. Stay Hydrated: When flying, you can easily become dehydrated due to the dry air on the plane. This can cause you to feel very tired. Be sure to drink plenty of fluids before, during and after your flight. Do as the Romans Do: Once you reach your destination, adopt the schedule of the time zone you are in. Eat when the locals eat. Drink when the locals drink and sleep when the locals sleep. Sleep Schedules: Do everything in your power to get a full night sleep at your new destination. If you need to, use a sleep aid (such as Simply Sleep) to help you fall off to sleep. Avoid using them, however, in flight and don't overuse them. Shower: If you arrive in the morning, take a cool shower once you have landed. This will help you to feel refreshed and stimulate circulation, getting you ready for the rest of the day ahead. If you arrive in the evening, however, take a hot shower before bedtime to help relax and calm your body and mind so that you are prepared for bedtime. Caffeine: Avoid caffeine after the equivalent of 1pm in your new destination. Caffeine can impact your sleep, making it difficult for you to get adjusted to the new time zone (as it did for me this last time!) Alcohol: Avoid alcohol the evening before your trip. On the flight, however, you might consider a glass of wine to relax you and help you fall off to dreamland. Don't overdo it though...alcohol can disrupt sleep patterns and dehydrate you. Eat Often: Especially on the first or second day of your trip, consider eating light snacks every couple of hours. This will help you to keep your metabolism cranked throughout the day, but will also avoid potential food comas from over eating and restlessness from too full of a tummy while trying to sleep.

Does broccoli fight cancer?

Broccoli is anybody's go-to everyday vegetable: it’s affordable and available year-round. And the icing on the cake is that it frequently earns a top spot on “superfoods” lists. This is partially because it’s packed with an array of vitamins and minerals. And partly because it delivers a healthy dose of sulforaphane, a compound thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes. According to recent research in the Journal of Agricultural and Food Chemistry, raw broccoli provides significantly more of this beneficial nutrient than cooked. (Cooking locks sulforaphane in, making it unavailable to your body.) In the small study, men were given about 1 cup of broccoli, raw or cooked. Those who ate the raw broccoli absorbed sulforaphane faster and in higher amounts compared to those who ate it cooked. The findings add to growing evidence that links diets rich in cruciferous vegetables, such as broccoli, and to lower rates of cancer. Bottom line: If you like broccoli, eat it raw: it’s more nutritious. Or, if you prefer it cooked, steam it until it’s cooked but still crunchy. Some research suggests this method may keep sulforaphane available. Here is a simple and healthy recipe: Ginger Broccoli 1 tablespoon canola oil 2 tablespoons minced garlic 4 teaspoons minced fresh ginger 1 pound broccoli crowns, trimmed and chopped (about 6 cups) 3 tablespoons water 1 tablespoon fish sauce (see Note) 1 tablespoon rice vinegar Heat oil in a large skillet over medium-high heat. Add garlic and ginger and cook until fragrant but not browned, 30 seconds to 1 minute. Add broccoli and cook, stirring, until the broccoli is bright green, 2 minutes. Drizzle water and fish sauce over the broccoli; reduce heat to medium, cover and cook until the broccoli is just tender, about 3 minutes. Stir in vinegar just before serving. Makes 4 servings, 1 cup each. Per serving: 74 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 8 g carbohydrate; 4 g protein; 3 g fiber; 328 mg sodium; 372 mg potassium. Nutrition bonus: Vitamin C (170% daily value), Vitamin A (60% dv), Folate (19% dv). Note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses.

6 Healthy Snacks

You may have heard that eating four to six smaller meals in one day may be a healthier way of eating. Experts say that it may keep your metabolism up and prevent huge hunger swings throughout the day. This philosophy may sound great in theory, but when it comes to practice, many argue that it is a challenge and rightfully so. Coming up with 4 - 6 small meals in one day sure sounds like a lot more work than preparing three bigger meals. The truth is, however, it doesn't have to be. All it takes is some planning. Assuming you have the traditional breakfast, lunch and dinner meals covered, here are six ideas for healthy snacks that you can enjoy that are well-balanced (incorporating all three macro-nutrients: carbs, protein and fat), full of fiber and healthy nutrients to keep you energized and your metabolism in high gear all day long. Baby Carrots and Hummus: Carrots are loaded with Vitamins A, B6 and E... and fiber. Hummus is a great source of and healthy fats. Keep a tub of hummus and a bag of carrots at work for a great afternoon snack. Serving Size = 1 cup carrots and 1/3 cup hummus Whole Grain/Multi Grain Toast and Low-Fat Cheese: Whole Grain or Multi-Grain bread is packed with nutrients and fiber. The Low-Fat Cheese gives you the protein you'll need to keep you satiated.Serving Size = 2 slice of multi-grain bread and 2 slices low-fat swiss cheese All Natural Peanut Butter and an Apple: When I say Peanut Butter, I mean the all-natural kind that is made purely from peanuts. If a peanut butter has sugar in it and other ingredients or preservatives, it isn't all natural. The apple provides you with all the sweetness you need, so getting added sugar in the peanut butter is unnecessary. Serving Size = 1 large apple (with skin) and 1 Tbsp. Peanut Butter Plain Yogurt, Berries and Granola or Oats: This is one of my favorite 'second breakfast' snacks. It is loaded with fiber and antioxidants, plus will give you some healthy protein. Serving Size = 1/4 cup oats, 1/2 cup yogurt and 1/2 cup berries Almonds and raisins: Almond and raisins are FULL of vitamins and minerals and provide you with great anti-aging benefits, not to mention fiber and healthy fats. Serving Size = 11 almonds and 1/4 cup raisins Nutrition Bars: Although I'm a proponent of eating whole foods as much as possible, there are a lot of healthier snack bars out on the market. Some to consider trying are Kashi Crunch and Roll Bars. Also Odwalla and Balance Bare bars. Most of these are between 150-250 calories each and provide you with a healthy and satisfying ratio of carbohydrates, fat and protein. Serving size = 1 Bar

Why is it Important to take Breakfast

Many people tend to skip their breakfast or they may just drink a glass of milk or a cup of coffee. Reports have shown that it is unhealthy to avoid breakfast because the body need new energy to get started after a night’s sleep. A recent study illustrated the mental and physical efficiency of a set of adults taken over the entire day, some of whom had taken their breakfast while others did not. It is even more important for children to take a good breakfast. Children who do not have their breakfast tend to get tired easily and usually get shorter attention spans, mostly late in the morning. Breakfast can improve your children’s academic performance and diet.By eating in the morning, they are able to get the vitamins and minerals they need which can’t be provided sufficiently by lunch and dinner alone. Also, children who skip their breakfast often eat more junk food as they get hungry through midday. What’s in a breakfast? Whole-grain bread or cereal, milk, fruit, yogurt, or eggs are good breakfast options. For children older than two years, 1% low-fat milk or non-fat milk is a good beverage to include with breakfast. If your child doesn’t enjoy the type of foods associated with breakfast, consider a sandwich or a serving of leftovers that may appeal to him more. Some foods might surprise you. For example, many toaster waffles are actually quite low in fat. Top them with some fresh fruit, add a glass of low-fat milk and you have a quick and easy breakfast that combines good taste and good nutrition. Don’t have time for breakfast? It takes no more than one minute for your child to put a slice of cheese between two slices of whole grain bread on his way out the door! Try these time-saving tips: Keep convenient foods on hand, such as yogurt, fruit, cheese, instant oatmeal, and whole grain bread. Have your child eat ‘breakfast-to-go’ on the bus, in the car, or while walking to school. The point of breakfast is to feed your child’s body the protein and energy it needs to start the day and to carry him through to lunch. Of course, children often learn most by example, so it’s important for parents to set a good example and have a nutritious breakfast each day too.

Sugar : 8 Shocking Facts

In case you haven't heard, sugar is quite the bad boy for a healthy diet. Part of the reason for this is because the more sugar you consume, the more you crave it. And while sugar is an ingredient that is definitely worth indulging in once in awhile, over indulging can cause many health problems, both in the short term and the long term. Why, however, has it become such a problem? In a recent teleconference that we held, experts enlightened us on some very interesting factoids about the sweet white stuff and why it has become such a topic of concern in recent years: Today's Consumption: Today, an average American consumes 2-3 pounds of sugar each week. While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year.. A Continual Rise: Over the last 20 years, sugar consumption in the U.S. has increased 26 pounds to 135 lbs. of sugar per person per year. Hidden Culprits: Sugar consumption includes highly refined sugars that are incorporated into many of the foods we eat (bread, peanut butter, condiments, sauces, etc.). Some of these are better known as sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup.. 4 Classes: 4 classes of simple sugars (Sucrose, fructose, honey, and malts) are deemed "harmful" to optimal health when long-term consumption is over 15% of carbohydrate calories ingested. Hint...complex carbohydrates (veggies, beans, legumes, whole grains) are the way to keep this number below 15%.. Health Issues: Simple sugars have been documented to contribute to and/or aggravate health problems, including: asthma, mood disorders, mental illness, nervous disorders, diabetes, heart disease, gallstones, hypertension, and arthritis.. Insulin Impacts: Sugar raises insulin levels, inhibiting the release of growth hormones which depresses the immune system. Further, too much insulin promotes the storage of fat, so that when you eat foods that are high in sugar, you're enabling rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease Degenerative Disease: Sugar has no real nutritional value (minerals, vitamins and fiber) and as a result, has a deteriorating effect on the endocrine system, causing sugar consumption to be one of the 3 major causes of degenerative disease. Cancer Culprits: Turns out that cancer's preferred fuel is none other than glucose. Controlling one's blood-glucose levels through diet, exercise, supplements, meditation and prescription drugs - when necessary - can be extremely important to a cancer treatment program.. So next time you think of having a lump of sugar in your coffee, remember, a long time ago, people found a way to drink their coffee without the sweet taste of sugar. Do you avoid sugar? How much do you think you consume in a day, week or year?

Benefits of Honey

Honey is far better than what most people perceive...Discover the enormous benefits of honey; its pure, natural, and varied tastes and all the health benefits it provides. Its versatility and the goodness it can bring into your everyday practical life is WOW! More and more researchers are turning up new evidence of honey's medical benefits in all directions. Honey also offers incredible antiseptic, antioxidant and cleansing properties for our body and health, hot beauty and skin care tips for ladies, and amazing healing properties as a head-to-toe remedy, from eye conjunctivitis to athlete foot. Its powerful healing attributes have long been used thousands of years ago and known to promote healing for cuts, cure ailments and diseases, and correct health disorders for generations after generations. Health Benefits of Honey: Honey is nature’s energy booster Honey is a great immunity system builder Honey is a natural remedy for some ailments Honey Nutrition Facts: Honey is a source of carbohydrates 80% natural sugar -- mostly fructose and glucose. Due to the high level of fructose, honey is sweeter than table sugar. 18% water. The less water content the honey has, the better the quality of honey. 2% minerals, vitamins, pollen and protein. The vitamins present in honey are B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids. The minerals found in honey include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. This natural sweetener has antioxidants -- , is fat free, cholesterol free, and sodium free! Honey Facts on Calories, GI: One tablespoon of natural sweetener honey contains 64 calories. Honey has a healthy Glycemic Index (GI), meaning that its sugars can be gradually absorbed into the bloodstream to result in better digestion. We should try to avoid eating excessive high-glycemic foods which would prompt an elevated insulin release in our body as a result of the pancreas being stimulated to metabolize the sudden surge of glucose into the blood. Honey contains natural minerals and vitamins which help the metabolizing of undesirable cholesterol and fatty acid on the organs and tissues into the system, hence preventing obesity and promoting better health for us. Expiration Date for Honey: Archaeologists found 2000 year old jars of honey in Egyptian tombs and they still tasted delicious! So, real honey facts -- there is no expiration date for honey, it is a miracle food; it never goes bad! Many people find it rather surprising that bacteria cannot grow in honey because all things being equal, bacteria loves sugar. The unique chemical composition of low water content and relatively high acidic level in honey creates a low pH (3.2-4.5) environment that makes it very unfavourable for bacteria or other micro-organism to grow. Mouthwatering Honey in Recipes: Start using honey in your meals straightaway As a drizzle for desserts such as pudding, pancakes, ice-cream, oats and corn flakes. As a sweetener for your tea or coffee. As a seasoning for barbecue spare ribs, pork chops or chicken wings before cooking. As a salad dressing with olive oil and vinegar for the extra body. Honey as Alternative Medicine: Eyesight : Regular use of honey mixed with the carrot juice helps to improve the eyesight. It should be taken one hour before meals in the morning. Cough : Mixture of equal quantities of honey and ginger juice is a good expectorant. It gives immediate relief in symptoms like cold, cough, sore throat, congestion of chest and runny nose. Asthma : Mix half a gram of black pepper powder with honey and ginger juice mixture (equal quantity). Take this mixture at least three times a day. It helps to cure asthma. Blood Pressure : Take one teaspoonful of garlic juice mixed with two teaspoonful of honey. It can be taken twice a day in the morning and evening. Regular use of this mixture is beneficial for high blood pressure. Obesity : ake one glass of warm water and mix 1-2 teaspoonful of honey and one teaspoonful of lemon juice. Take this preparation daily before evacuation. It helps to purify the blood. It also helps to reduce fat and to clean the bowels. The combination of honey and cinnamon has been used in oriental medicine for centuries and people have claimed that the mixture is a formula for many health benefits and a cure for many ailments including hair loss and bad breath.

City made from Biscuits