Green Tea - Health Benefits of Green Tea

Read about the health benefits of green tea!!

Just about everyone has heard of Green Tea. Green Tea was created in China about 4,000 years ago. Green tea has been known throughout history for many different kinds of benefits. Green Tea started in China and now has made it big all over the world. You have probably heard of people drinking green tea and now you are wondering what the Green Tea health benefits are.

There are Green Tea health benefits of the simple things such as a headache, depression, muscle aches, colds, and flu’s, however; green tea health benefits go as far as to helping cancer patients. Green tea helps kill cancer cells and keeps them away. If you have high cholesterol then green tea is another way to help keep your cholesterol at normal levels. Drinking green tea can help reduce the risk of heart attacks and strokes.

Researchers are also now looking at having other green tea health benefits and that would be to help individuals lose weight. Green tea has been proven to aid individuals in burning calories. This is a healthy new way to help lose weight while keeping your body fit with nutrients that work in helping you to burn more calories during exercise.

People with tooth decay can also drink green tea and help prevent it the disease from worsening. Green tea helps keep teeth from decaying and rotting away. Drinking green tea will help keep your teeth looking fresh and beautiful while also brushing and flossing.

Many people in the world have trouble with arthritis and also have a problem finding a way to help with it. Well green tea is a great way to help. Drinking green tea can help reduce the pain and aches from arthritis.

Green Tea is different from other tea’s that are made in china because black teas and oolong teas are made differently. Green Tea leaves are steamed which prevents the epigallocatechin gallate from being oxidized. This is what separates green tea from the other teas. By steaming it that way leaves what we need to help stay healthy and get better. There are many health benefits to drinking green tea. If you have not tried it yet then maybe you should give it a try and see if it help with you.

There is a list a mile long of the green tea health benefits but you will also want to watch the caffeine in it. Green tea has less caffeine in it than regular coffee but it is still something to watch of how much you drink a day. If you want to be sure, try talking to your doctor or a health professional to check out for sure how much you should drink. This is a great way to help get over a simple cold or flu without taking over the counter or prescribed medicine. Always make sure however to talk to your doctor. If the green tea does not help, then visiting your doctor should be in order.

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Onions - Health Benefits Of Onions

The health benefits of onions make these delectable delights that adds flavor to most any non-dessert dish, an even more important part of your daily fare. Aside from those with onion allergies, it seems onions are beneficial for almost anyone searching for better health through nutrition.

Onions are high in vitamin C and chromium but they also contain vitamin B 6, vitamin A, calcium and phosphorus. However, it's not just the vitamins and minerals that make the onion a healthy addition to your meals; it's also the phyonutrients, flavinoids that onions contain. The most prominent of which is quercitin.

Quercitin is an antioxidant found in onions and when combined with curcumin, found in turmeric, is a powerful colon cancer preventative.

Colon cancer often comes from precancerous polyps that grow in the intestines. A study that included four patients with familial adenomatous polyposis, FAP, a genetic condition that encourages the growth of multiple precancerous polyps in the colon, showed that treatment with quercitin, combined with curcumin not only helped prevent the polyps from becoming cancerous, it also reduced the number of polyps in the colon.

The study conducted by Marcia Cruz-Corella, Daniel A. Shoskes, Patricia Sanchez, Rhongua Zhao, Linda M. Hylind, Steven D. Wexner and Francis M. Giardiello was small and only included five patients, but was quite significant. The patients received curcumin and quercitin three times a day. In the first three months, four of the five had fewer and smaller polyps. The fifth party was not following the regimen of medication. In the next three months, that person also showed a significant decrease in both size and number of polyps, however, one of the other patients was not available for the follow up examination. The use of these two phytochemicals proved far less harmful than the normal regimen of drugs used to treat polyps.

Another study shows that people that consumed onions more frequently had an 84 percent lower chance of developing oral cancer or cancer of the pharynx, an 88 percent lower possibility for esophageal cancer. Besides reducing the potential for colorectal cancer by 56 percent, regular consumption of onions also lowered the risk for prostate cancer, breast cancer, laryngeal cancer ovarian cancer and renal cancer. In fact, it was even better than garlic for its potential to decrease the risk of these cancers.

Besides reducing the potential for cancer, onions also lower blood cholesterol levels and blood pressure levels. It is an anti-inflammatory and things the blood in addition to reducing blood clots. It helps the body to eliminate excess retained water with its natural diuretic quality.

In addition to that, onions also can help those with diabetes. The chromium in the onion helps lower and maintain blood sugar. Not only do onions contain chromium that helps the cells use blood sugar more efficiently, it also contains allyl propyl disulfide that clinical tests identify as the agent that lowers glucose levels in the body.

Onions also have antiseptic properties; they are good sources of fiber and help eliminate constipation. Onions also contain gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxide, a substance that stops the effects of osteoclasts, which break down bones. There are so many reasons to include onions in your diet besides just for the zest they add to dishes. Not only is the flavor of onions good for your food, the health benefits of onions are great for your body.

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Health benefits of the avocado

The health benefits of the avocado are almost as important as the taste of this versatile fruit. Now you can make salsa for your tortilla chips and know your only eating it for your good health. Avocados are power packed extra large berries grown in hot climates. They received their name from the Aztecs. Originally, the Aztecs called it ahuacatl, their word for testicles because of the shape of the avocado.

The avocado is a fatty fruit. In fact, it contains about 330 calories each and almost 30 grams of fat. There is an upside to this however. The fat is the good fat, monounsaturated fat, the kind that actually helps you lower your cholesterol. In addition to that, this giant sized berry contains an abundance of beta-sitosterol, another cholesterol lowering compound. One study found that after several months of including avocado in the diet the 45 subjects of the study average a 17 percent drop in their cholesterol. You'll save about 17 grams of fat and 145 calories every time you mash it and spread it on bread or sandwiches in place of butter.

The avocado also has other health benefits. A study in China found that it helped protect the eyes from damage caused by too much time looking at a computer screen. After several weeks on the same supplement found in avocados, carotenoid lutein, there was an improvement in vision. The carotenoid lutein also helps to protect the eyes from cataracts and macular degeneration.

Both men and women benefit from this mighty fruit. Several scientific studies show that it does have toxins that attack cancer cells in both prostate and breast cancer. Don't let the word toxins scare you. This same ingredient is also great for the heart, just bad for cancer cells. The oleic acid found in the avocado, the same as in olive oil, is also beneficial to fighting the ravages of breast cancer.

The avocado also contains folate. One cup of avocado provides you with almost a quarter of the recommended daily amount necessary for individuals. Studies found that if you have a diet high in folate, you have a reduced risk of heart disease and stroke.

The avocado also contains glutathione. The more glutathione you have in your cells, the longer your life expectancy is. This powerful antioxidant also aids both vitamin E and C in doing their work by regulating them within the body. There is an association between low levels of glutathione and immune dysfunction, liver dysfunction, cardiac disease, death and premature aging.

The avocado fights other forms of cancer besides breast or prostate cancer. It also fights oral cancer. Research into the area oral cancer found that it doesn't harm healthy cells but seeks out cancerous and precancerous cells in the oral tissues.

It also helps the absorption of the vitamins from the other foods you eat with it. A study of two groups showed that the group that ate salad with avocado in it had higher absorption of vitamins, minerals and trace nutrients. Avocados also provide the highest source of vitamin E in fruits.

If all this good news of avocados encourages you to purchase some at the grocery, don't complain if they look like the farmers picked them and shipped them before they were ripe. This fruit doesn't improve the longer it remains on the plant. In fact, avocados won't ripen until after you pick them. Just bring home the green avocado and put it in a paper sack for two or three days. The health benefits of the avocado are well worth the wait. 

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Health Benefits Of Broccoli

The health benefits of broccoli along with the easy availability of this super vegetable make it one of our most popular vegetables.

Throughout the year, broccoli is one of the easiest foods to locate, as most supermarkets across the United States offer a hearty supply of the nutrient-rich vegetable.

While broccoli has gotten a bad reputation as being one of the most dreaded vegetables on the dinner plate for a child, there are actually many different delicious ways to prepare the vegetable with the alluring green stalk and bushy top.

In addition to satisfying the daily requirements for fruit and vegetable intake, there are a variety of health benefits attached to the consumption of broccoli.

Health Benefits of Broccoli

• Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
• Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
• Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
• Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
• Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
• Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
• Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
• Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
• Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
• High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
• Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
• Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.

Cooking With Broccoli

While it may take some a bit of time to get used to eating raw broccoli, the use of French onion, ranch, or other dips help bring broccoli to life.

My personal favorite is to shread the broccoli stems and make broccoli slaw. Just use your favorite cole slaw recipe and substitute the broccoli for cabbage.

Some people avoid eating the stems of the vegetable, but peeling away the tough outer skin, slicing then into small pieces, or cooking them whole tastes great with a little teriyaki sauce. Overall, to get the health benefits of broccoli, it can be boiled, steamed, eaten raw, and baked with great-tasting accompaniments, such as a good tasting creamy cheese.

Broccoli also decorates casseroles, rice dishes, and is an excellent addition to a salad.

This versatile vegetable is also used to make delicious soups, including the Broccoli Cheese and Cream of Broccoli options commonly served at high end restaurants.

When preparing the vegetable, it is important to remember that overcooking broccoli equals a reduction in vital nutrients (especially when boiling in water). To savor every last drop of vitamins and healthy components, you should try steaming, microwaving, or preparing broccoli in a tasty stir-fry.

Also, the next time you're shopping for vegetables, note that some broccoli tops appear purplier than others, meaning they possess a higher level of carotenoids, which is better for your health.

The health benefits of broccoli are so great that it is one of those foods that should be a regular addition to your menu.

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Shedding light on Cellulite

In the recent years, ‘Cellulite’ has gained more popularity with increasing publicity in the media. And it is something that a majority of women complain about nowadays. But what exactly is it and how can it be avoided or reduced? Read on for answers to these questions.

What is cellulite?

Cellulite is the dimpling appearance of the skin which occurs mainly around the buttocks and thighs. These are also areas where women tend to store fat. Cellulite is not necessarily linked to how overweight a person is as it occurs in all women of all ages, race, weight and size. The main identifier of cellulite is the orange peel effect - the fat gets trapped under your skin and take’s away its smoothness, replacing it with dimpled skin similar to the peel of an orange. This is not a medical problem but more of a cosmetic one.

Good to know:

Did you know that cellulite affects 85 – 98% of women?!

Where does cellulite come from?

* Too many toxins in the body, for example from unhealthy eating habits and smoking
* Lack of muscle tone in that area due to a sedentary lifestyle
* Poor blood circulation to that area especially if you are physically inactive and overweight.

How can cellulite be reduced?

A priority in the beauty industry, they have tried to come up with many solutions to get rid of cellulite. Some of them include therapies that increase blood circulation to the area, i.e. when there is increased blood circulation it becomes easier to remove the trapped fats, toxins and water in that area. The normal treatments offered are massages and anti-cellulite creams.

BUT there is no miracle product!

All these beauty remedies will only make your skin look smoother but they do not guarantee a cure. And, they will not work unless you follow a healthy diet and perform regular routine of exercises that increases blood circulation, tones and tightens muscles, which in turn will decrease the appearance of cellulite.

The best solution: Prevention!

As they say “prevention is better than cure”, and to avoid cellulite you need to follow a healthy diet. Go for whole, unprocessed foods. Try to have fruits and vegetables with every meal. They are filled with vitamins and fibre that help eliminate toxins before they get stored in your body. Drink plenty of water which is essential to keep your body hydrated and also flushed from harmful substances.

Tips to being cellulite free!

* Have a fresh fruit daily as part of your breakfast, like an apple or an orange
* Have a large fresh salad with your lunch
* Snack on dried fruits when you feel like having a quick snack
* Have a side dish of raw, steamed, boiled or baked vegetables at dinner
* Avoid deep fried foods and foods high in sugar
* Avoid eating foods in large quantities, especially if you are not active for a few hours after that. The excess food will be stored as fat. And, in women it usually goes to the hips and thigh region
* Exercise everyday to keep your muscles toned. The more muscle you build in your body, the easier it will be to burn off fats
* Drink plenty of water. Have a glass every hour, especially as the days get hotter.

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Does coffee do my skin any good?

How many times have you looked in the mirror, at least once in a while, if not everyday, and wished that your skin was healthier and more glowing!

Most of us know that one of the foremost ways to do that is by using good skin care products, which are nowadays enriched in antioxidants – healthy compounds that play a role in protecting your skin cells from damage and premature aging.

But what you may not have known is that these antioxidants are derived from foods we consume everyday!

What foods are antioxidant-rich?

Antioxidants are found abundantly in fruits, vegetables, whole grains, and nuts. Dates, red grapes, cranberries, pomegranates, apples, tomatoes, green leafy vegetables, and green tea are rich sources of antioxidants.

Additionally, as proven by research, coffee too has been shown to provide substantial antioxidant benefits!  In fact, 3-5 cups of coffee a day provide you with around 60% of your average daily antioxidant intake.

So what do antioxidants do?

Antioxidants in foods primarily consist of Vitamins A, C, E, selenium, lycopenes, flavanoids, and polyphenols. They are nature’s way of helping keep our bodies young, healthy, and protected. The more antioxidants you have protecting your cells, the healthier your cells and body will be.

And how do they help protect skin cells?

* By fighting free radicals: Antioxidants play an important role in fighting free radicals – harmful compounds that can damage our body cells, including our skin cells, consequently speeding up the aging process. The damaging effects of free radicals on our skin are further increased when we are exposed to pollution and UV rays. This is why antioxidants might have a beneficial role in protecting our body cells from these free radicals.

* By stimulating the antioxidant effect in the body: Polyphenols, the main type of antioxidants found in coffee, can play a role in reducing oxidation (cell damage) and increasing the effect of other antioxidants mainly Vitamin E. This in turn helps stimulate the overall antioxidant effect in our body and skin cells.

Here are some daily steps for a healthier looking skin:

* Eat lots of fruits and vegetables as part of your daily balanced diet. These are an excellent source of antioxidants and also provide your body with fibre, essential vitamins, and minerals.
* Drink plenty of water – at least 8 cups/day
* Cleanse (clean your skin daily from dust and pollutants)
* Moisturise (use your skin care products to keep your skin moisturised)
* Use SPF ( protect your skin against harmful UV rays)
* Adopt a healthy lifestyle (especially avoid smoking)
* And, of course, indulge in your favourite cup of coffee for extra antioxidants.

So the next time you sip on a soothing cup of coffee, you can relax knowing that its antioxidant properties could probably provide more than just an energising start to your day.

Do you lose Calcium when you drink coffee? - Antioxidants in Coffee can help protect your heart! - Big news about Coffee: full of antioxidants! - Coffee for better physical performance

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Do you lose Calcium when you drink coffee?

Do you drink coffee in the morning to jump start your day?

* Prepare your coffee with a full glass of milk which helps you meet your needs in calcium.
* Go for low-fat or zero-fat milk with your coffee to get the calcium but not the fat.
* Add sugar in moderation to enhance taste, but not too much (think calories).
* Make sure your diet is adequate in calcium by eating 3 dairy servings per day.
* Drink coffee in moderation, about 3 to 4 cups a day.

Coffee is drunk all over the world everyday, by both young and old. It acts as a stimulant to fight fatigue, enhance mood and performance. For most people, indulging in a cup of coffee is a ritual they can't live without.

It has been thought that drinking coffee may lead to decreased calcium absorption and increased calcium excretion, thereby increasing the risk of osteoporosis. However, recent evidence shows that coffee doesn't have any negative effect on bone health. And of course, having strong healthy bones relies on a diet rich in calcium.

Does coffee have an effect on calcium?

Caffeine does produce a small increase in calcium excretion and a very small decrease in calcium absorption. But the body compensates by decreasing calcium excretion 2 to 3 hours later, so the net effect on calcium is unchanged. Studies show that in moderation, drinking coffee has no effect on bone health. In order to ensure stronger and healthier bones, one should consume a diet adequate in calcium, providing 1000 mg/day for women 19-50 years.

Can we lose calcium if we drink coffee?

Each cup of coffee contains on average 60-120 mg of caffeine. Three hundred milligrams a day is the recommended intake of caffeine, roughly equivalent to 3-4 cups of soluble coffee.

Studies show that a cup of coffee causes a calcium loss of 2-4 mg, a negligible figure when compared to the amount of calcium in the diet (for example: 1 cup of milk has 300 mg, a 30 g slice of cheese has about 150-200 mg).

Can Coffee with milk help me get my calcium needs?

Adding milk to your coffee can indeed help you meet your calcium needs especially if you don’t like the taste of milk.

Milk is the best source of calcium; it has a very high calcium content: one cup contains about 300 mgs. The calcium in milk is easily absorbed. Additionally, milk contains vitamins A, D, B12, which are essential for bone health.

In a recent survey, when people were asked to list their dietary sources of calcium only 6% listed their morning latte as a calcium source. What is good to know is that adding a glass of milk to your morning coffee will help you get up to 300 mg of calcium that you did not think of in the first place.

So next time you indulge in a cup of coffee remember:

With this healthy combination you will get your morning boost plus an extra source of calcium you enjoy.

So go ahead have that latte........ With a double shot of MILK.

Antioxidants in Coffee can help protect your heart! - Big news about Coffee: full of antioxidants! - Coffee for better physical performance 

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Antioxidants in Coffee can help protect your heart!

The latest scientific findings…

Coffee provides more than just a morning kick start! A hot cup of coffee contributes to our antioxidant intake which is proven to protect against many diseases, one of them being heart disease.

This is still new and is an exciting lead for further study.

Coffee provides Antioxidants:

Coffee beans are one of the richest dietary sources of antioxidants and supplies as much as 70% of the total antioxidant intake of our diet making it the most important dietary source.

We get more antioxidants from coffee than any other dietary source as it is part of our daily routine. Consuming up to 4 cups of coffee a day will provide you with more antioxidants when compared to other dietary food sources such as tea, fruits and vegetables.

How do Antioxidants protect against heart disease?

External and internal factors in our life can cause cell damage and increase the risk of many diseases. Part of this cellular damage leads to one of the major known factors in the development of heart disease - oxidation of cholesterol. Oxidation is the addition of oxygen to low-density lipoproteins (LDL or “bad” cholesterol), which contributes to the build up of fatty substances on artery walls (atherosclerosis) and can eventually slow or block blood flow to the heart.

Antioxidants such as vitamin C and E, Selenium, phytochemicals and compounds like those found in Coffee may slow down oxidation and reduce the damage caused by cholesterol, thereby protecting our blood vessels & heart health.

Does coffee increase Blood Pressure?

Research has shown no relationship between a person’s intake of coffee and the risk of hypertension in normal people. Coffee may increase Blood Pressure only for people who are predisposed to it, i.e. who have a history of high blood pressure. Although there have been previous studies there is still no clear answer about the association between coffee consumption and hypertension.

Remember to care for your heart and overall health by:

* Exercising regularly
* Eating regular meals and snacks
* Following a balanced diet low in total fat and saturated fat
* Consuming high-fibre food sources like whole grains, legumes, vegetables, and fruits
* Choosing more antioxidant rich foods such as colored fruits and vegetables, nuts and seeds, and coffee in moderate amounts (3 to 4 cups per day)
* Maintaining your weight or trying to reduce your weight if you are overweight 

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Big news about Coffee: full of antioxidants!

Did you know that coffee is good for you? New findings have shown that coffee is a rich source of antioxidants that contribute significantly to your daily total antioxidant intake.

What are Antioxidants and what role do they play in your bodies?

Every day your body is exposed to harmful external and internal factors that can cause cell damage and increase the risk of many diseases. UV light, smoking, air pollution, radiation and tissue inflammation can affect the integrity of your cells and your health in general.

* Your body naturally fights off harmful substancesThankfully, your body, through natural metabolic processes is equipped to fight against this harmful attack. In addition to this, your body can also fight off these substances by the foods that you eat and drink!

* Antioxidants in food can help protect your body cellsAntioxidants are health compounds that are found in some foods and beverages and they play a vital role in protecting your cells from oxidation and your body from diseases such as heart disease, cancer, cataract, reduced immunity and premature aging.

Where are antioxidants found?

Antioxidants (like vitamin A, E, C, & Beta Carotene) are found in various food sources, especially coloured fruits and vegetables, nuts and seeds.

The most commonly known antioxidants are vitamins & minerals but there are other compounds available in foods and drinks that are effective antioxidants and these are available in coffee!

Did you know that coffee can provide you with even more antioxidants than other food sources?

The Antioxidants in coffee are:

* Chlorogenic acid, an antioxidant that is found abundantly in coffee

* Melanoidins are compounds found in coffee that contribute to its strong antioxidant properties, which are also responsible for its aroma when roasting.

Studies on the above substances have shown the importance of these antioxidant properties and how they can protect you from aging and diseases.

Antioxidant activity is greatly affected by the coffee’s method of preparation. When coffee is roasted, it contains a larger amount of antioxidants compared to non-roasted coffee, and thus gives you more health benefits.

How many cups of coffee per day to get your antioxidants?

As proven by research, coffee too has been shown to provide substantial antioxidant benefits!  In fact, 3-5 cups of coffee a day provide you with around 60% of your average daily antioxidant intake. As coffee is also a source of caffeine, a natural stimulant, it is recommended to consume coffee in moderation – an average of 3-4 cups per day.

Whether you opt for normal or decaffeinated coffee or choose to top it off with milk or creamer, you will still benefit from coffee’s antioxidant content!

Coffee for Better Physical Performance - Pomegranates: The sweet way to help protect your heart

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Coffee for better physical performance

* For better physical performance, the recommended intake of caffeine before exercise is 1-2mg/kg of body weight (e.g. a 70 kg adult should take around 140mg of caffeine, which is equivalent to 2 cups of coffee before a workout).

* An amount up to 300mg of caffeine, which is equivalent to 3 to 4 cups of soluble coffee per day, will not alter body fluid levels.

* Remember that the effect of caffeine lasts up to 3 hours, so make sure to take it an hour to an hour and a half before working out.

In today’s daily rush, people are working harder to be more successful yet, they still wonder if they are doing the right thing for their health. If you ask almost everyone around you about the benefits of a good diet and regular exercise, you will find a consensus that they are both a crucial part of a healthy life. So, what is preventing people from exercising regularly? If you ask yourself, the answer most of the time is “there is no energy after a long day at work”. This article discusses the importance of coffee in providing energy for better physical performance.

Coffee, Exercise and Performance

Exercise should be part of your life whether it is in doing the daily chores, playing with the kids, trying to lose weight or if you are an athlete trying to win a competition. In either case, you need a moderate boost to improve your exercise performance, be it simply to burn more calories, be more active or win a gold medal.

How can coffee be a good pre-exercise beverage?

It is now a well-known fact that coffee contains caffeine, a naturally occurring stimulant found in leaves, nuts and seeds of different plants. A cup of coffee contains around 75mg of caffeine. The mechanism through which coffee enhances performance is not fully established yet but all research has shown that as little as 90 mg of caffeine from coffee can enhance the performance of athletes involved in endurance exercise, short and long duration as well as high intensity exercise. In some cases, the performance was improved by 12.4%!

Good to know

Moderate doses of caffeine, an equivalence of about 2 cups of coffee, reduce by half the post-workout muscle pain.

Does the caffeine in coffee lead to dehydration during exercise?

Many people worry that due to the diuretic (increase in water excretion from the body) effect of caffeine, they will be at risk of dehydration during exercise. In fact, recent studies have proven that with a healthy diet and an adequate daily water intake, the diuretic effect of caffeine remains insignificant and very mild where it was found that:

Remember: The best way of remaining hydrated during exercise is to drink water and when the workout surpasses 1-2 hours, an isotonic drink that contains sodium, potassium and some sugar would be ideal to aid in restoring blood sugar and the lost electrolytes.

Getting into stride with coffee: If you don’t drink coffee and you wish to start now, make sure you start gradually. Take half a cup in the morning for a couple of days and then you can increase to one cup daily for a week. Eventually you will build up a tolerance and you can start taking it in the afternoon as well and before working out.

Good to know: Not only does coffee enhance physical performance and give you more energy to workout, it also decreases the feeling of fatigue during the last minutes of your workout.Research has shown that coffee intake also increases mental alertness, which in turn enhances your physical abilities.  Experts always say that winning is all in your head!


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Pomegranates: The sweet way to help protect your heart

Juicy, seedy and absolutely delicious, pomegranates are one of the most popular fruits possessing a wealth of health benefits. It has a long history, having been first grown in Asia and over time in California, US and Mediterranean countries.

Besides being sweet, succulent fruit, pomegranates have many healthy properties:

They are full of antioxidants! Pomegranates contain polyphenols, tannins and anthocyanins – all beneficial antioxidants. When it’s squeezed into a refreshing juice, it normally contains high levels of antioxidants – higher than most other fruit juices like orange and grape, and even green tea! The beneficial compounds in this fruit, as well as its vitamins A and C content may help protect the body from breast and lung cancer, heart disease, premature aging, and Alzheimer's disease.

They help prevent heart disease: Studies demonstrating the beneficial effect of pomegranates on cardiovascular health suggest that pomegranates can help reduce “bad” cholesterol levels while having a beneficial effect on “good” cholesterol levels. Recent research has also suggested that drinking about 50ml of pomegranate juice per day lowers systolic blood pressure by as much as five percent.

Additionally, new investigations indicate that:Drinking a small cup (180 ml) of pomegranate juice per day for three months may reduce the risk of atherosclerosis, a condition that leads to thickening of arteries. Pomegranates also help prevent plaque from building up in the arteries.

Pomegranates… low in calories and packed with nutrition: Did you know that 1 medium Pomegranate contains only 100 calories? As surprising as it is, it fits perfectly into a diet plan as it offers a wealth of healthy antioxidants, in addition to being low in calories. And it can also help you feel full because of its fibre content (when eaten as a whole fruit). Pomegranates are also a good source of potassium, which helps lower Blood Pressure, and Vitamin C which plays an important role in fighting infections and boosting your immune system.

The seeds have a higher nutritional value! In contrast to the juice, Pomegranate seeds are rich in fibre and therefore healthier for your digestive system. You can enjoy it plain, sprinkled on salads or an appetizer (like mutabbal), or with your fruit salad. And as with any other fruit, the sooner you eat or drink it after peeling or squeezing, the more vitamins and antioxidants you will ingest. This is because oxygen, light and time affect the amount of nutrients it contains.

Good to know: Pomegranates can stain your clothes, so be sure to wear an apron or clothing when peeling it!

How to chose your Pomegranates and store them properly?

Select fruit heavy and brightly coloured with blemish-free skin. The best part is that you can refrigerate whole pomegranates for up to two months! For added convenience, you can pack pomegranate seeds in an airtight container and store them in the freezer for up to three months.

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