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• health benefits of avocado
• avocado nutrient content
• avocado superfood

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Written by Lisa Jillanza

What does it take to be called a superfood? For one, it should be packed with nutrients almost making it a must eat for a healthy body. And if this is one of the yardsticks used for measuring superfoods, it seems that avocado makes a strong case since it is definitely loaded with essential nutrients.

Before you go overboard and start grabbing avocados every time you have the opportunity you must first understand that a single avocado contains approximately 215 calories. And when you mention calories into the mix, especially with this amount people might start thinking weight gain. Yes, avocados do contain more than the average calorie content for most fruits but this is of the healthier kind.

The recommended daily intake for avocados is 30 grams or a fifth of the fruit. But consuming half the fruit or 68 grams is still considered to be within healthy limits. On average an avocado contains:

Amount per 100 grams

Avocado Health Benefits

1. Keeps the heart healthy : avocados do contain a healthy share of fats but most of these are of the healthy kind. Avocados are rich in monounsaturated fats which prevent the development of arteriosclerosis or the hardening of arteries.
2. Healthy, glowing skin : avocados are nature's answer to moisturizers. It can be used to keep our skin looking young and healthy. It is also rich in antioxidants which fights against toxins and helps protect our skin against harmful UV light. Avocados are also rich in monounsaturated and fat-soluble vitamins that helps the skin and hair glowing.
3. Helps you lose weight : diets low in carbohydrate and high in healthy fats actually improve weight loss. Fat rich food helps you feel fuller longer. These make you feel fuller and decreases the frequency of meals.
4. Lowers your risk for cancer : some studies have suggested the correlation between phytochemicals in avocado and cancer. Phytochemicals in avocado help prevent further growth of cancer cells. Avocado is also rich in antioxidants that prevent unhealthy toxin buildup which reduces further risks for cancers.
5. Helps improve digestion : avocados are rich in fiber. This helps improve digestion and reduces risk for colon cancer. It also helps get rid of toxins in the intestines keeping them healthy.

• anti-aging
• healthy aging

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Written by Lisa Jillanza

Remember those times when we could almost get away with eating anything and still manage to keep our figures slim? It seems that each year brings more and more hurdles making it difficult if not impossible to keep those fat deposits at bay.

The easiest solution is to deny ourselves the pleasures of eating often opting to take a small bite of our favorite cake. Keeping slim has become so difficult that even our best efforts seem futile. Each year we grow older seems to add a corresponding inch to our waistline making weight gain synonymous with growing old.

Accept this change

The first step towards keeping a slimmer body is to accept these changes and plan accordingly. Preparing yourself mentally for the difficult tasks ahead will give you a better perspective of your condition. In the past, aging did not mean gaining weight. This was because people were actively had more active lifestyles and the food was generally healthier.

With all these modern conveniences that makes people soft and all the abundance of processed foods and sugary drinks keeping our body slim has become a challenge. Be conscious about the changes that aging brings and live your life accordingly.

Medical conditions

Weight gain may not be the direct result of aging. An underlying medical condition such as metabolic related diseases could be the culprit. Years of abuse on our body caused by unhealthy lifestyle habits can be responsible for weight gain in our advanced age.

Metabolic conditions such as those associated with the thyroid makes it almost impossible for people to lose weight. One of every five people over the age of 40 suffer from hypothyroidism. This tiny gland is responsible for regulating metabolism or how effectively we digest food. Visit your doctor regularly and have a thorough medical exam. You might never know if your weight gain is the symptom of a medical condition.

Eating Schedules

Living a healthy lifestyle is not denying or starving yourself. If you've already switched to a healthy diet and don't see any results then eating small frequent meals could do the trick. Accept that your body might not be as efficient in digesting food. Eating small frequent meals makes it easier for your body to convert food into usable energy rather than converting it into fat deposits. A light breakfast followed by a healthy snack before lunch is recommended. Just remember to keep this within 3 to 4 hour intervals.

Keep yourself satiated, extreme dieting could lead to binge eating which only makes your weight condition worse. Food taken after 8 pm is more likely to go into in your waist or belly. Never skip breakfast. It still remains the most opportune time for our metabolism. Breakfast fuels our body for the rest of the day.

Aging and our Body

Reaching 40, our body undergoes numerous physical changes which can affect how our body works. This is evident not only in our outward appearance but more importantly our internal processes. The changes are subtle and are not readily seen. This is mainly due to hormonal changes, other factors that affect digestion and metabolism.

• eating healthy
• Spinach health benefits
• Protein rich foods

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Written by Lisa Jillanza

Mention the word spinach and images of Popeye chomping down on a can of this vegetable instantly comes into the mind of children. Well, this might not be far from the truth as spinach is definitely one of the healthiest sources of nutrients and protein for building muscles.

But spinach is more than building muscles. This vegetable is also an excellent minerals, vitamins and phytonutrients.  Aside from being a rich protein source for building muscles, spinach also helps improve eyesight, keeps the heart healthy, promotes optimum child growth and keeps the skin healthy.

Better Brain Functioning

Spinach is a potent antioxidant, contains potassium and folate all of which contributes to keep the brain healthy. Folate helps reduce the risk for Alzheimer's disease. Potassium on the other hand helps improve blood flow to the brain. More blood flow means more energy and oxygen is sent to the brain for optimum functioning.

Stronger Bones

Spinach contains Vitamin K which helps the bones retain calcium. Improved calcium retention leads to bone mineralization. Spinach also contains copper, magnesium, phosphorous, and manganese. This keeps our bones strong and healthy and reduces our risk for developing osteoporosis.

Optimum Child Growth

Protein is an important building block of the body. This is why parents are encouraged to include spinach in their growing child's diet. Spinach is also rich in minerals and phytonutrients all of which is essential for a growing child's body.

Cancer Prevention

Spinach contains tocopherol, folate and chlorophyllin. These are currently being studied as a possible treatment for prostate, lung, bladder and liver cancers. Spinach is also being studied as a method for reducing tumor activity and preventing the spread of cancer in the body. However, one sure thing is that spinach contains antioxidants which are very effective in eliminating cancer-causing toxins in the body.

Reduces Inflammation

Painful conditions such as arthritis and gout are caused by severe inflammation. Instant relief for these conditions can involve taking anti-inflammatory medications to relieve pressure. Spinach is a rich source of natural anti-inflammatory compounds which helps reduce inflammation in the body. This is not only effective against arthritis and gout but also protect the heart from inflammation.

Ulcer Prevention

Vegetables in general has been proven to keep our digestive system healthy. It helps prevent colon cancer and prevents gastric ulcers by protecting the mucous membrane of the stomach.  Various compounds found in spinach has also been found to strengthen the digestive tract lining. Its anti-inflammatory properties also prevents harmful conditions from developing in this area.

Muscle Builder

Spinach is one the healthiest and riches sources of protein. It helps feed those protein-hungry muscles while keeping almost every part of the body healthy. Spinach is certainly a healthy and cheaper alternative to meat and expensive protein supplements.

• cinnamon health benefits
• health benefits of cinnamon
• healthy cinnamon

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Written by Lisa Jillanza

Spices has long been used in bringing that much needed flavor to some of the best dishes in the world. But some of these spices were not originally meant for the kitchen. In Ayurvedic medicine for example, some spices were used for treating respiratory and digestive problems.

Cinnamon brings its own unique taste and fragrance to some of the tastiest pastries. And this is something that ancient Egyptians and Romans commonly used in creating essential oils or masking bad odors.  While there's no contesting how good cinnamon smells, it might come as a surprise to many how this could also have beneficial effects on our health.

Reduce your Risk for Cancer Cinnamon is a powerful antioxidant. It helps reduce the buildup of toxins in the body which can have a degenerative effect on cells. By getting rid of wastes, cinnamon helps keep our cells healthy. Cinnamon also has anti-inflammatory properties. Which protects our body against cellular-level damage.

Alzheimer and Dementia

Cinnamon contains Cinnamaldehyde, a compound responsible for giving its signature smell and Epicatechin, a powerful anti-oxidant. The exact mechanisms for the development of Alzheimer and Dementia are not clearly known but cinnamon's anti-oxidant properties can prevent the development of plaques and tangles. Because of its powerful anti-oxidant properties, cinnamon can protect us against oxidative stress which is a major factor in the development of Dementia.

Better Heart Health

Cinnamon can be used to reduce the level of cholesterol, triglycerides and LDL cholesterol all of have a negative effect on our heart's health. It helps control the level of bad cholesterol while increasing the levels of HDL or “good” cholesterol. Cinnamon also help lower blood pressure which combined with healthy levels of cholesterol contributes to a healthier heart.

Helps Lower Blood Sugar Levels

Cinnamon helps maintain normal blood sugar levels. It also helps reduce insulin resistance which is responsible for metabolism and proper energy use. Cinnamon helps lower blood sugar levels by decreasing the amount of glucose that enters the bloodstream after eating. This is done by slowing the breakdown of carbohydrates during digestion. Cinnamon also works like insulin by improving the uptake of glucose by the cells.

Anti-bacterial and Anti-fungi Properties

Cinnamon oil based solutions has been proven to kill common bacteria such as E. coli and streptococcus. Cinnamaldehyde, a compound found in cinnamon helps fight infection. It also has a negative effect on the growth of bacteria. Cinnamon oil can also be used to treat fungal infections in the respiratory tract. Cinnamon also helps prevent tooth decay and reduce bad breath by fighting bacteria in the mouth.

• exercise tips
• exercise benefits
• exercise for better health

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Written by Lisa Jillanza

We all know how exercise helps improve overall strength and heart health. But aside from strengthening those muscles and giving you stronger bones, it also provides little known benefits such as improved hearing and fewer cold episodes.

Exercising is a great way to keep us healthy and there's no contesting that. But if you're still searching for a little push then this little known health benefits is certainly a welcome. It can give that extra motivation the next time you find yourself too lazy to workout.

Say Goodbye to Colds

Okay that is certainly an overstatement but people who exercise swear that they're immune from colds or so they say. Exercises generally strengthen the body and in this case the immunity system. People who regularly exercise have good health habits and are more conscious of what they eat.

There is no direct link between fewer colds and exercise. However, studies have shown that between people who regularly exercise and those who don't, the percentage of inactive participants suffering from colds are higher.

Prolonged, intense exercises however increase our risk for colds. This is because strenuous exercises increase the body's levels of cortisol and adrenaline. Which can suppress the immune system thus increase the chances for cold.

Keep your Eyes Healthy

Exercises do not directly improve eyesight but it does lower your risk for developing eye problems such as cataracts. Exercising decreases inflammation which is a known cause for cataracts. Exercising regularly normalizes blood sugar levels. The eyes contain very fine blood vessels and abnormally high blood sugar levels can damage these blood vessels. This is why people with diabetes are at high risk for developing eye problems.

Better Hearing

No muscles to build here. Just like keeping your eyes healthy, exercise improve overall blood flow in the body. Better blood flow to the cochlea, the ear structure that converts sound into nerve signals that are sent to the brain can explain this. Overall, the body needs a healthy supply of all blood in order to function properly.

Listening to music during a workout or a quick run through the park is a good way to keep ourselves upbeat and in pace with our routine. But some go overboard and blast their ears with music which can have a damaging effect on hearing health. So keep those beats at a minimum and give your ears a break.

Sleep Better, Easier

Exercising is a great way to release stress and you don't have to hit the gym to get this benefit. The home is an excellent place to workout. Simple home appliances and furniture can be excellent exercise equipment.

Sleep is never overrated. The body does not showdown instead goes into the process of repairing and recuperating after a hard day at work or a gruelling exercise routine. People who sleep better are more likely to perform better the following day.