LOAD UP ON AM H2O

Drink a  large glass of water when you wake up in the morning before your coffee. Not only are you super dehydrated from sleeping all night, opting for water before coffee turns on your brain, kidneys and gut faster. - you will also find a that you are sharper and can wake up more quickly this way.

DRY YOUR HANDS

You know to wash your hands for at least 20 seconds.  You need to take another 20 seconds to properly dry your hands.  Damp hands are more susceptible to germs. 

REASONS TO EAT KIWI

People are attracted to the Kiwi because of it bright green colour and its exotic taste but the real uniqueness of Kiwi comes from its health benefits.

1) Helps your digestion with Enzymes
- Raw kiwi contains actinidain, a  protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple

2) Helps manage blood pressure
Kiwi's high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.

3) Poroects from  DNA Damage
The unique combination of antioxidants in kiwi helps protect the cell DNA from oxidative damage (Some experts conclude this can help prevent cancer)

4) Boosts Your Immunity
Kiwi'a high vitamin C content along with other antioxidant compounds has been proven to boost te immune system

5) Improves digestive health
Kiwi's are a great source of fiber.  This prevents constipation and other intestinal problems.

6)Helps clean out toxins
The fuzzy fiber of kiwi helps bind and move toxins from our intestinal tract.

7)Helps fight Heart Disease
Eating 2-3 kiwis a day has been shown to reduce the potential of blood clotting... Many individuals take aspirin to reduce blood clotting but this causes many side effects including inflammation and intestinal bleeding  Kiwi fruit has the same anti-clotting benefits with no side effects ,just additional health benefits .

8)Suitable for Diabetics
Kiwi is in the low category for glycemic meaning it does not raise your blood sugar quickly.

9)Protects Against Macular Degeneration and other eye problems
A study showed  that eating 3 or servings of fruit per day decreased macular degeneration by 36%.  This is thought to be associated with the kiwi's high levels of lutein and zeaxanthin - both of which are natural chemicals found in the human eye.  The same effect was not found for vegetables.

10) Creates Alkaline Balance
Kiwi is in the "most alkaline" category.for fruits, meaning it has a rich supply of minerals to replace the excess of acidic foods most individuals consumer.  A few of the benefits of a acid/alkaline balanced body are : youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis and reduced osteoporosis.

11) Great for the skin
Kiwis are a good source of vitamin E, an antioxidant know to protect skin from degeneration.


Interesting fact: Not all kiwi fruit is fuzzy.  The most popular species of kiwifruit is called fuzzy fruit, but there is a golden kiwi with a smooth bronze skin which is actually sweeter and more aromatic in flavour.

(Care 2 Newsletter May 2016)

PEANUT BUTTER ALERNATIVES AND WHY

ALMOND BUTTER FOR A GREAT COMPLEXION
- Almond butter is a rich source of Vitamin E. It can provide almost 30 percent of your daily needs in 1 tablespoon.  Vitamin E helps protect cell membranes and guard against UV Radiation damage.  Almond butter is also higher in fiber and lower in sodium than peanut butter.

WALNUT BUTTER FOR DISEASE PREVENTION
Walnut butter has the highest levels of omega-3, a healthy fat that is predominantly in fish and helps boost the immune system and prevent heart disease.

CASHEW BUTTER FOR HEART HEALTH
More than half the fat in this nut butter comes from oleic acid, a heart healthy unsaturated fat that helps improve cholesterol and blood pressure.

HAZELNUT BUTTER FOR A MOOD BOOST
Another great source of skin protecting vitamin E.  Hazelnut butter also tends to be blended with cocoa which may help you keep calmer and more content.

SOY NUT BUTTER FOR BONE HEALTH
If you are allergic to peanuts, try soy nut butter.  It is similar to peanut butter in taste and texture.

(Yoga Journal  2014 )

NATURAL HEALTH  BENEFITS FROM MAPLE SYRUP

Syrup is very good for you because it has a lot of good stuff in it. This natural sweetener is known to be a significant  source of several nutrients, including riboflavin, zinc, magnesium, calcium, potassium and manganese, which plays an integral role in energy production  and normal brain and nerve function.

Maple syrup goes through little to no processing.  It is a natural, non-refined product which gives it an edge over other sweetening agents.

Maple syrup is starting to be put into that super food category along with blueberries, red wine, green tea and dark chocolate.
(www.sugarbushhill.com/health benefits/)

SUPER HEALTH BENEFITS OF JUST ONE CELERY STOCK

1)  Celery reduces inflammation. If you are suffering from joint pains, lung infections, asthma or acne, eating more celery will bring much need relief.

2)Celery helps you calm down.  The minerals in celery, especially magnesium, and the essential oil in it, soothe the nervous system.  If you eat celery before bed time, you will sleep better.

3) It regulates the body's alkaline balance, thus protecting you from problems such as acidity.

4)Celery aids digestion.  The high water content of celery, combined with the insoluble fiber in it, makes it a great tool for easy passage of stool.

5) It contains good salts.  The salt in celery is organic, natural and essential for your health.

6) One large stalk of celery can deliver up to 10 percent of your daily need for Vitamin A - a group of nutrients that protects the eyes and prevents age-related degeneration of vision.

7)Celery reduces "bad cholesterol.  There is a component in celery called butylphthalide which gives  the vegetable its flavour and scent but 2 stalks of celery can reduce bad cholesterol by up to 7 points.

8) An active compound called phthalides in celery has been proven to boost circulatory health.  Raw whole celery reduces high blood pressure.

9)Celery can combat cancer.  One study showed that the powerful flavonoid in celery, called luteolin, inhibits the growth of cancer cells especially in the pancreas.    Another study suggests that the regular intake of celery could significantly delay the formation of cancer cells.

Useful Tips - Choose celery with upright stalks that snap when bent.   Freshy chopped celery retains its nutrients much better than if you chop  and store it even for a few hours.
Steamed celery retains its flavour, but also most of its nutrients.

(excerpt from CARE 2 Newsletter)2016

YOGURT IS A POWERFUL MOOD BOOSTER

New research has  emerged in the realm of  brain-gut connection suggesting that not only does the brain send signals into the gut but the gut also sends signals to the brain.  This means that the foods that you eat  can actually have a powerful effect on your mood.

Yogurt specifically is a powerful mood booster,  For one, the probiotics in yogurt offer mood-boosting benefits.  Eating yogurt encourages the propagation of beneficial, mood -boosting bacteria making it a mood boosting food on a deep level.  It can help to reduce stress and anxiety and improve emotional stability.

Vanilla yogurt in particular can elicit an emotional response that increases happiness.There is a strong emotional response in the brain with certain scents - especially the scent of vanilla.    Many people associate vanilla with comfort, childhood and happiness.

(Care 2 newsletter - Dec '15)

Smooth your skin

For smoother skin, fill up on these
- Canned light tuna.  This kitchen staple is packed with selenium, an antioxidant  that  protects skin cells  against sun damage.
-Dark Chocolate. Research shows that women who consumed a daily drink containing 2 tablespoons of high flavonoid cocoa powder for 12 weeks had skin that was significantly smoother and retained more moisture.. You can obtain the same effect with a daily ounce of high flavanoid dark chocolate.
- Black  tea with citrus peel. Tea drinkers enjoy half the risk of skin cancer - especially if they sip two of more cups each day.  The polyphenols in tea may help proect  against high UV radiaation.
Brew tea with citrus peel to boost its anticancer powers even more.
- Carrot juice . one cup of carrots juice is equal to 1 pound of carrots and it provides 22 mg of beta-carotene, a powerful antioxidant that several studies show can help protect skin against sunburn.  The more you drink, the more protection you build up.

( excerpt from Prevention magazine)

Help for your lungs

1) Edamame
- Lung cancer victims tend to have low levels of phytoestrogens- an important plant compound
- Women with the highest quantities  of foods containing phytoestrogens such as edamame, tofu, and lentils, slashed their lung cancer risk by 34%

2) Brown rice
- This grain is high in selenium which may help keep lung- damaging free radicals from forming.
-Other selenium rich foods are whole- wheat bread, eggs and brazil nuts.

3) Pears
- Pears contain quercetin - a powerful flavonoid that may protect the lungs.
- an Australian study discovered a strong association between high pear and apple consumption and lower risk of asthma

WAYS TO PROTECT YOUR BREASTS

1)Cauliflower
- This cruciferous vegetable conains sulforaphane which halted the growth of breast cancer cells in test-tube studies by interfering with the cell's ability to reproduce.
-Cauliflower also contains a compound called 13C, which lowers levels of estrogen  that might otherwise encourage tumors to multiply
- When cooking cauliflower, roast or steam it but never boil it.   Boiling causes 75% of the cancer -fighting compounds to leach into the cooking water

2) Sweet potatoes
-One long sweet potatoe contains lots of beta-carotene that helps your body metabolize  estrogen better.

3Tomato Sauce
- Research shows that lycopene, a powerful antioxidant found in tomato sauce may protect against breast cancer by neutralizing free radicals  that damage cells.
-Lycopene is more easily absorbed in the body when exposed to heat, so cooked tomatoes are better than raw.
-Lycopene is fat soluble, so add olive oil to help absorption.

(info came from Prevention Magazine)

Celery - has an endless list of health benefits

Super health benefits in Just One Celery Stalk

- one stalk contains only 10 calories
- Celery reduces inflammation
    - if you suffer from joint pains, lung infections, asthma or acne, eating more celery will bring much needed relief
- Celery helps to calm you down.  The minerals in celery, especially magnesium, and the essential oil in it, soothe the nervous system.  If you enjoy a celery based snack in the evening, you will sleep better.
- Celery regulates the body's alkaline balance, thus protecting you from problems such as acidity.
- Celery aids digestion  - The high water content of celery, combined with insoluble fiber in it, makes it a great tool for easy passage of stools.
- Celery contains good salts - not the same salt as table salt.  The salt is organic, natural and essential  for your health.
- Celery cares for your eyes. One large stalk can deliver up to 10 percent of your daily need of Vitamin A ( a group of nutrients that protect the eyes and prevents age- related degeneration of vision.
- Celery  reduces bad cholesterol - There is a component of celery called butylphthalide, that can reduce bad cholesterol.
- Celery lowers blood pressure.

( Information taken from Care 2 Healthy Living Newsletter- April 6th, 2015

According to some nutrition research, the beneficial bacteria in yogurt have a protective effect on your immune system. One study found that eating a daily cup of low-fat yogurt reduced susceptibility to colds by 25%.

Researchers think the beneficial bacteria may kick the immune system into high gear to fight off viruses.

(Care 2 Healthy Living Newsletter, Nov 20,2011)

CUCUMIN AND BLACK PEPPER FOR MEMORY

Curcumin is know for its anticancer properties but this compound (found in the spice turmeric) is also making waves in Alzheimer' s patients. Alzheimer's patients who took 1 g. of curcumin with food reduced the buildup of plaque in their brains. However, curcumin tends to be poorly absorbed so you will need to mix it with black pepper to increase its absorption up to 2000%

RELEASE TENSION IN YOUR NECK AND UPPER JAW

Start sitting or standing with your spine straight and neck tall. Lean the back of your head against your hand ( you can also lean it on a chair cushion or, if you are lying down, a mattress). Press your head back. Hold for a few seconds. Release. Repeat 3 or 4 times. Then do the same thing pressing your head to both sides and forward.

HOW TO READ IN BED WITHOUT STRAIN

Supporting the weight of a book while you are lying down can put excess stress on your joints of your hands and arms.
Position a couple of pillows behind you to support your back, shoulders and neck. Place two standard pillows underneath your knees to prop up your legs. Then rest your book on your thighs to support its weight. Avoid looking down when you are reading as it can strain your upper body by altering the natural curve of your neck.

AN APPLE A DAY

An apple a day really does keep the doctor away. In fact, it keeps the dentist away too!
Apples , high in Vitamin C and antioxidants have been linked to preventing brain disease recently. Apples are also great for your teeth. By munching on a single apple, 80% of cavity causing bacteria in your mouth is destroyed.

HOW TO TREAT A BEE STING

1. Scrape the stinger out as quickly as possible - do not pull or squeeze the stinger out as this may release more venom
2.Clean with Soap and water

To reduce pain and swelling
-ICE - lessens swelling by constricting vessels and reducing flow of venom in the blood- and the numbing effect soothes pain and itching
BAKING SODA - make a paste of baking soda and water and apply to sting site - the alkaline nature of the baking soda helps to neutralize the acidity of the venom
VINEGAR- when stung by a wasp, vinegar is the soother of choice. Remember baking soda for bees ( both at the beginning of the alphabet) and vinegar for wasps ( both starting letters at the end of the alphabet).
TOOTHPASTE - This is a great remedy which works on the same alkaline/acidity as baking soda. The presence of small amounts of glycerin in the toothpaste may also soothe.

SEEK IMMEDIATE MEDICAL ATTENTION
-if swelling in other parts of body especially face or neck
-if person has been stung in the nose ,mouth or throat which might interfere with breathing.

LEAN BACK RATHER THAN FORWARD

Sitting up straight may be the cause of those nagging aches and pains in your back. Lean Back and relax. Doctors in Scotland used MRI to scan people while they were seated in different postions. Sitting hunched over or really straight ( with thighs at a 90 degree angle to the body) compressed the disks, placing strain on muscles of the lower back.

But when people sat with a cushion with their hips slightly higher than their knees - the trunk and thighs were at a 135 degree angle- the spine remained close to its natural alignment, easing pressure on the disks and keeping muscles relaxed.

Try raising your chair high enough to put your hips above your knees, or sit on a cushion and recline slightly .

Sit with a slight backward tilt to alleviate pain.

BE A STEADY SIPPER

The secret to all day energy is fluid, fluid, fluid....All of our metabolic reactions happen in water so it is important to stay hydrated to keep energy levels at their peak.

Studies show that even being a little dehydrated can hamper your brain's ability to function.

Apparently it is not enough to chug a glass or two a few times a day. Instead, sip fluids in small amounts all day long, so they are easier for your body to absorb and you don't end up just peeing them out.

(Chatelaine, Sept 2010)

JUST... YAWN

Yawns get a bad rap for being rude, but yawns are one of the best-kept secrets for flexing your mental muscles . Brain scans reveal that yawning activates areas responsible for social awareness and feelings of empathy - which may explain why yawns are so contagious.

Yawns also may strengthen the precuneus- a part of the brain that plays a central role in memory retrieval and self-reflection.

When you yawn - the quick hit of oxygen wards off sleepiness and helps you stay focused by regulating metabolism and cooling the brain.

S0 - yawn as often as possible - in the morning, at work, before a big test. It will give your brain an instant pick-me-up. Fake it a few times and you won't be able to stop.

(Self magazine- July 2010)

1-SECOND CONFIDENCE TRICK

For an instant mood lift, sit or stand up straighter. In a study, at Ohio State University, researchers asked study particpants to rate their skills related to job opportunities and they found that those who completed the task with proper posture were more secure in their abilities than those who were slumped over.
People feel more confident when they are sitting upright and they can attribute that confidence to their present thoughts.