Enjoy Coffee and Reap Health Benefits

Archives for February 2017

Thanks to freelance writer, Jess Walters for contributing to this article.

Americans are the greatest coffee drinkers in the world. Each day, 400 million cups of coffee are being drunk by people across the USA.

It is reassuring to know, with all this coffee being consumed, that coffee is good for you.

The caffeine in coffee, and to a lesser extent in tea and kola nuts, stimulates the nervous system. This helps wake us up in the morning or gives us a mental boost when we get tired during the day.

Caffeine has valuable health benefits too.

Caffeine boosts fat burning because it raises the metabolism.

Having less body fat is healthy because it wards off heart disease, cancer and diabetes.

Coffee Reduces Risk of Diabetes

At least three to five cups of coffee a day are beneficial, lowering the possibility of Type 2 diabetes, and ten cups would lower the risk even more, according to a US government report.

Just to be clear, I still don't recommend drinking 10 cups of coffee in a day 🙂

The beneficial effect is caused by the antioxidants in coffee.

These stop oxygen-free radicals, which damage body tissues. Coffee also contains chromium and magnesium, which can help the body to generate insulin and counter diabetes.

Even More Health Benefits

“Keep drinking coffee to keep your liver healthy,” says scientists in Italy. Non-alcoholic fatty liver disease is potentially fatal and caused by obesity. Drinking up to six cups of coffee a day reduces this risk.

Coffee weakens and kills viruses too, according to research in Japan which highlights the chemical N-methyl-pyridinium formate as the beneficial ingredient. This knocks out many viruses like herpes simplex.

Harmful bacteria also get killed by hot beverages like coffee, tea and even hot water.

Coffee, like tea and wine, contains polyphenols which stop decay-causing bacteria sticking to your teeth. This means fewer cavities and fewer trips to the dentist.

Be Careful, Though!

Don’t get carried away though and drink too much coffee, as doing so could counteract the benefits. Also, avoid adding cream and sugar as these are not helpful to the body.

Some coffee drinkers suffer from acid reflux, experienced as heartburn accompanied by acidic liquid coming up the throat from the stomach. Coffee is naturally acidic, which is what gives that energizing taste.

If you get acid reflux, the coffee acid can be counteracted by drinking dark roast blends which have less acid, or by adding special acid-reducing products.

Enjoy Your Coffee

Coffee is a great pick-me-up when you need a boost, and in moderation, it’s also good for you. So enjoy your coffee and keep healthy!

Special thanks to freelance writer, Jess Walter for contributing this article.

Yours in health,
Danette

P.S. Please share this with the coffee lovers in your life and I welcome your comments below.

This move is fast and easy to do and it's one of my favorites. My favorite move for sexy flat abs is a variation of the plank.

Give it a try and your core muscles will respond!

Yours in health,

Danette

P.S. Please share this great move for abs with your friends and I love hearing from you in the comments below. Have you tried planks yet?

These lower back stretches will help alleviate lower back strain. Stretching can help your flexibility, which helps prevent injuries when exercising. This workout is very easy to do from home or at the office.

Building up your core muscles will help support your lower back. Your lower back gets strain from constant sitting at a desk at work, driving, and inactivity.

Your in health,

Danette

P.S. Please share these stretches with your friends and I always love to hear from you in the comments below.

Check out “Natural Glow” here.

If you liked this video, you'll LOVE the recipes Nayri shares that help you reclaim the youthful, radiant complexion every woman dreams of having.

She's my “go-to gal” for anything to do with looking more beautiful and glowing!

Check out “Natural Glow” here.

If you're looking to get a more youthful complexion, correct blemishes and even help with acne, we have just the thing for you in today's video!

You can whip this up with ingredients you probably have in your kitchen right now.

How To Make A Chocolate Mousse Anti-Aging Face Mask
Ingredients
2 tbsp.raw cacao powder
2 tbsp. plain yogurt
1 tbsp. raw honey

Yours in health,

Danette

P.S. Please share this face mask recipe with your friends and tell me how you liked it in the comments below.

If your body has lost bone or is no longer making as much bone as it needs, you may have osteoporosis.

54 million people in the U. S. have osteoporosis.

We all lose some bone as we age, but osteoporosis is different. It's a serious condition. It is mostly seen in people over the age of 50, and means they are far more likely to break a bone.

When people have osteoporosis, the make-up of their bones grow more brittle.

They're much more prone to break in a fall. Some people never know that they have osteoporosis until this happens, but you can ask your doctor for a bone density test to check.

Many Things Can Cause Osteoporosis

These include drugs you may be taking and illnesses you may have. Many of the risk factors are things that you can’t control, like your sex and your body size.

The good news is that there are steps you can take to prevent yourself from getting osteoporosis.

Top 4 Ways to Prevent Osteoporosis

1. Eat a healthy diet that has lots of calcium and vitamin D.

Calcium builds bones. Vitamin D protects our bones and helps us absorb calcium.

Good foods to boost your calcium intake include Greek yogurt and feta cheese. Use molasses instead of sugar to sweeten your food. Kale is loaded with calcium, and wild-caught salmon is a great source of vitamin D.

Other foods that you should add to your diet include:

  • Bok choy
  • Chinese cabbage
  • Collard greens
  • Turnip greens
  • Figs
  • Almond butter

2. Pay attention to your nutrition and make sure you are eating enough.

The more you cut back on the food you give your body, the fewer nutrients you are giving your bones. Eat foods that are rich in potassium and magnesium like sweet potatoes.

Vitamin C helps your body hold on to the bone that you have, so eat citrus fruits or red peppers.

3. Working out is one of the best ways to build new bone and keep the bone that you have.

There are two types of exercise that work best. They are weight bearing exercise and exercises to build muscle strength. You can try jogging or jumping rope, climbing stairs and dancing.

You can also walk fast if these are too much for you. Exercises that strengthen muscles include lifting weights and using exercise bands.

4. Eliminate items that work against your bone health.

If you smoke you should stop for many different reasons, and one of them is that it weakens your bones. You should also limit the amount of alcohol that you drink.

Though there are treatments available for osteoporosis, they will not restore your original level of bone health – their goal is simply to cut the risk of fracture. The best way to address osteoporosis is to prevent it by making these lifestyle changes.

Yours in health,

Danette

P.S. Please share this important health info. with your loved ones and I welcome your comments below.

When you hear the phrase “essential oils”, do you find yourself thinking of a trip to the spa?

Do you think of scented candles and incense?

You may not be surprised that people turn to essential oils as their secret weapon against stress, but did you know that scientists think they can improve health?

The idea makes sense. After all, essential oils are really just extracts from plants.

They evolved within the plant for the sole purpose of protection against disease, pests, heats and damage, so it is no wonder that they would work on humans too!

Though Americans tend to dismiss the idea of plant-based medicines, it's worth mentioning that our farmers are already using these oils in caring for livestock.

Studies have found that chickens whose feed included oregano oil had a 59% reduction in mortality due to infection. They also found that adding oils from oregano cinnamon and chili peppers helped them to gain weight.

Oils have reduced the spread of illness among animals and have replaced many antibiotics. That is a good thing for our food supply!

But what about humans?

Is there any proof that essential oils can improve our health? Yes!

? An Italian study found that thyme and clove oil cured a vaginal bacterial infection as well as antibiotics.

? A U.S. study found tea-tree oil was better at healing staph-infected wounds then traditional medicine. Lemongrass oil reduces MRSA on the skin.

So how can you use essential oils in your daily routine?

Here are some of my favorites, and what they can do for you.

1. Tea Tree Oil

This oil is used to treat the skin. It can help clear up acne and kill fungus like athlete’s foot. It also can help to relieve the itch and pain of bug bites. Tea tree oil in shampoos can get rid of dandruff.

2. Lavender Oil

You may think lavender just helps you relax, and you are right. A few drops in your bath water or placed on your pillow case before bed can relieve stress and help you fall asleep at night.

3. Chamomile Oil 

Do you drink chamomile tea? If so then you know how much it helps when you need a stress break. The oil works the same way.

4. Peppermint Oil

You can use peppermint oil for its smell or put a few drops into a drink. Either way you will feel it giving you a burst of energy and alertness.

5. Oregano Oil

Oregano oil has powerful antibacterial actions. If you put it on your tongue, it will help you fight off colds and the flu.

6. Grapefruit and Lemon Oil

Both of these citrus-based oils help fight fatigue and are natural antiseptics. They are a great way to fight jet lag.

7. Eucalyptus Oil

If you are lucky enough to have passed under a eucalyptus tree, then you know how clean the air smelled. That’s the oil, and it’s a great way to clear clogged sinuses. It’s also a powerful antibacterial.

When you buy essential oils, make sure that you look for high quality oils that are pure and steam distilled. Do not apply them directly to your skin. Instead, dilute them in water or use a diffuser.

Yours in health,

Danette

P.S. Please help me spread the word about essential oils and health. Don't forget to leave a comment for me below. Do you have a favorite essential oil?

You already know that fiber is good for you and you know that you should have more of it in your diet.

But do you really know what it is or why it’s good for you?

Do you know there are two different kinds of fiber, and what each of them do?

Do you know what foods to eat to make sure you’re getting enough of both kinds?

Fiber is what people used to call “roughage.” It’s the part of the food that you eat that your body can’t break down.

When you eat fruits, vegetables, grains and nuts, your body takes out protein and nutrients from the parts that it can and uses them. The parts that can’t be broken down pass through our system as bulk. That’s fiber.

When fiber moves through our systems, it does us a lot of good.

There are two different types of fiber – soluble and insoluble:

Soluble fiber dissolves in water. It breaks down in our systems into a thick fluid that carries out our bad cholesterol and excess blood sugar. Foods that are high in this kind of fiber include apples, peas, beans, oats, carrots, citrus fruits and psyllium.

Insoluble fiber does not dissolve. It is this type of fiber that moves through our system and carries out our waste. Foods that are high in this kind of fiber include potatoes, cauliflower, nuts and beans.

Both soluble and insoluble fibers are good for you, and important to include in your diet. They provide different benefits in different ways.

The Benefits of Fiber

1. It keeps you regular. By adding weight and bulk to your stool, it also makes it softer. That makes it easier to pass. Fiber keeps things moving and prevents constipation. It can also soak up extra liquid in your intestines if you are having trouble with diarrhea.

2. Soluble fiber helps lower your cholesterol levels.

3. It also helps lower your blood sugar levels, which means that it is particularly good for people who are at risk for diabetes 2.

4. Studies have shown that fiber can combat inflammation and lower blood pressure.

5. High fiber foods make us feel full so we eat less. They are a valuable tool in helping you to lose weight.

How Much Fiber?

The Institute of Medicine has the following suggestions for how much fiber we should be getting each day.

  Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams

To make sure that you are eating enough fiber, make sure that you are choosing lots of fresh fruits and vegetables, nuts and beans.

Remember that refined foods are low in fiber, so choose fresh foods that are closest to their natural state.

Good high fiber snack ideas include fresh fruits, vegetables and nuts.

You can also add seeds to your yogurt and salads! The added crunch makes it even more satisfying and delicious and boosts your fiber intake fast.

By paying more attention to your fiber intake each day, you can feel better, boost your health and give a kick start to your weight loss all at the same time.

Yours in health,

Danette

P.S. Please share this info. with your loved ones and I welcome your comments below.

Have you ever heard of black rice?

Most people are aware of brown rice and white rice, but not black. Black rice has been around for thousands of years.

It was once known as “The Taboo Rice” because it was only for Chinese royalty. It is now becoming more widely available, and it's even healthier than most other types of rice.

The world has over 40,000 different types of rice.

Rice is split into whole grain and white. White rice has the bran removed. This processing leaves it with less nutritional value than the other type, which is whole grain.

Beyond these basic differences, rice is broken down by:

  • how long its grains are
  • what it tastes like
  • what color it is

Rice is a great source of energy. It delivers a lot of nutrients without cholesterol, fat or sodium.

Though this is true of all types of rice, it is even more true of black rice, which has more antioxidants than any other type. Like other dark or purple foods, black rice has a lot of flavonoid phytonutrients. They're high in fiber, iron and copper. It is also a good source of protein.

Like many other whole grains, much of black rice’s nutritional value comes from its outer hull.

It has more anthocyanin antioxidants than almost any other type of food!

Here is the nutritional value of 100gm of uncooked black rice, and how it compares to the same amount of other types of rice:

  • Black rice has 8.5 grams of protein, while white rice has 6.8 grams, brown rice has 7.9 grams and red rice has 7.0 grams
  • Black rice has 3.5 grams of iron, while white rice has 1.2 grams, brown rice has 2.2 grams and red rice has 5.5 grams
  • Black rice has 4.9 grams of fiber, while white rice has 0.6 grams, brown rice has 2.8 grams and red rice has 2.0 grams

Black rice tastes nutty and chewy. It looks striking in a bowl or on a plate, but its real value is in its health benefits.

It's gluten-free and a good source of fiber. This means that it can help improve digestive health. Its phytochemicals help keep healthy cholesterol levels high and lowers bad cholesterol.

Most importantly, the high levels of antioxidant in its hull means that it boosts the immune system.

Antioxidants have been shown to reduce inflammation and protect against free radical damage.

A Few Quick Tips on Black Rice

Black rice is starting to show up on more store shelves. You can find it in health food stores and in the gourmet or healthy food section of most food markets.

It's cooked in the same way as other rice. It is a good idea to rinse it before cooking. After rinsing you can soak it to cut down on cooking time.

One of my favorite ways to enjoy black rice is to make black rice pudding. Here's the recipe:

Yours in health,

Danette

P.S. Please share the news about black rice with your friends and I hope you will leave a comment for me below.

Eggs are one of the most perfect foods around.

They contain almost all the nutrients that are key to good health in one tasty package.

Eggs are inexpensive, easy to prepare, and versatile.

In the last few years, whole eggs have gotten a bad reputation and people started eating just the egg whites. That’s because of reports that they were high in fat and cholesterol.

Though it’s true that a whole egg contains 186 mg of cholesterol and 6 grams of fat, there’s much more to the story than that.

Egg Whites VS. Whole Eggs

First, let’s look at what the purpose of the egg white is.

When an egg is fertilized, the white acts as a shock absorber for the developing chick. It forms a barrier against bacteria and gives the growing chick water, protein and some other nutrients.

When an egg white is cooked, it contains just 17 calories, which is a lot less than the 71 calories contained in a whole egg. It also has about 3.6 grams of protein.

That means that egg whites could be considered a good choice for somebody who is focusing on losing weight. But as I've always said, counting calories is NOT the best way to lose weight. That's because calories don't tell the whole story.

Then what about whole eggs?

We stopped eating them over fears of the cholesterol that they contained. However, a Harvard School of Public Health study disproved that idea. It showed that cholesterol in food has only a small effect on total cholesterol.

Another study showed that there is no clear link between higher LDL levels and the risk of heart disease.

It’s also important to remember that our bodies need some cholesterol.

It increases energy and helps to build and repair our cells.

In fact, our bodies produce cholesterol in the liver. When the liver detects cholesterol from food, it produces less. So unless you have high cholesterol already, eating six or seven whole eggs per week is safe.

But is it better for you than egg whites?

Whole eggs are loaded with important nutrients that you can’t get from eating egg whites alone. That’s because most of them are found in the yolk. Here are just a few of the benefits that come from eating whole eggs:

  • Whole eggs contain choline, which is good for brain and nervous system health
  • A whole egg with the yolk contains 6 grams of protein
  • Whole eggs contain vitamin A, which is good for your skin
  • They contain B vitamins, which give you energy and help prevent heart disease
  • The saturated fat in the egg yolk is necessary for hormone production and absorption of vitamins and minerals
  • Eggs are one of the few natural food sources of vitamin D

If you’re just eating egg whites, you miss out on all of these benefits.

To get the most out of eggs and make them as healthy as possible, go light on the butter or oil when you cook them or opt to boil them. Here's one of my favorite ways to enjoy eggs every morning and this recipe is perfect if you have a busy week.

Be sure to choose eggs that come from pastured free range chickens. Their eggs have been proven to have less cholesterol and fat and more vitamin E, more omega-3 fatty acids, and more beta-carotene.

Yours in health,

Danette

P.S. Please share this eggcellent news about eggs with your friends and I love hearing from you in the comments below.