It may be green and leafy, but spinach is no nutritional wallflower, and you know from reading 
Eat This, Not That!. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.  And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day or romaine lettuce.

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your 
immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day. When you’re at the store stocking up, make sure to keep our guide to the Best and Worst Yogurts of every type by your side.

Red are the best, because they’re packed with more of the antioxidant lycopene, and 
processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

Most red, yellow, or orange vegetables and fruits are spiked with 
carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Get 1/2 cup a day or Sweet potato or mango.

Host to more antioxidants than any other North American fruit, 
blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. An easy way to get it in as you start your day is our amazing blueberry smoothie!

OR, purple grapes, prunes, strawberries
Best Fruits for Fat Loss

Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of 
anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It’s also low in calories and free of saturated fat.

Richer in heart-healthy
 omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or 7 nuts — is good anytime, but especially as a post-workout recovery snack.

The √©minence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with 
soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy or Quinoa, flaxseed, wild rice.

MILK & HONEY | The elixir of life


Honey has long been known as a source of prebiotics, which are nutrients that stimulate the growth and development of probiotics, which are beneficial bacteria that grow and develop in our intestines and digestive system.
Prebiotics have demonstrated a stimulatory effect on bifidobacteria, a type of probiotic that is found in milk. The carbohydrates and oligosaccharides in honey promote the healthy and proper function of these beneficial bacteria that are essential for the healthy
maintenance and function of the GI tract. When the bacterial balance in the digestive tract is good, it eliminates a number of irritating conditions, including constipation, cramps, bloating, and it prevents the development of detrimental bacterial growth!

A glass of milk and honey every morning is known to improve a person’s stamina. While milk contains proteins, honey contains the necessary carbohydrates required for effective stimulus of the metabolism. Milk and honey provides a boost in strength to everyone, including children and the elderly.
Animal proteins from milk are broken down by enzymes into their basic amino acids, and are then reformed to create usable proteins for humans. The excess material in this transformation is then
oxidized as usable energy. Proteins are an essential part of the human diet, and honey helps to stimulate their metabolism!

Bone Health
As research on honey continues, it is gradually becoming clear that honey acts as a carrier and a transport of nutrients from food throughout the body. Specifically, honey has shown itself
to be integral in the body’s uptake of calcium, of which milk is a rich source. Therefore, consuming honey and milk together will not only give your body the necessary nutrient (calcium) to benefit your bone health, but also the nutrient to maximize the absorption of it into your body. Proper calcium levels can prevent conditions like osteoporosis and inflammation of the joints as we age!

Honey and milk have both been traditionally used as remedies for
insomnia and sleeplessness. Individually, they are both effective, but the effects are strengthened when taken together. Honey is one of the rare sugary foods that causes a controlled increase in the amount of insulin being secreted, which also promotes tryptophan to be released into the brain.
Tryptophan is normally converted into serotonin, which induces a feeling of relaxation. Furthermore, serotonin is commonly converted to melatonin, a well-researched sleep aid. Through that rather confusing chemical pathway, honey and milk can be used to reduce sleeplessness!


Anti-Aging Properties
The combination of milk and honey impacts not only the skin, but also the rest of the body, by making it agile and youthful. People in many ancient civilizations, including the Greeks, Romans, Egyptians and Indians, drank milk and honey to preserve their youth. Since milk and honey can help to ensure long life, the combination was known as “the elixir of life.”
The many
antioxidant properties that occur when milk and honey are combined are the scientific explanation behind the anti-aging properties, because antioxidants attack the free radicals which so drastically affect the organ systems. They are also one of the primary causes behind skin degradation, wrinkles, blotches, and general failing health of your body’s largest organ, the skin!

Antibacterial Properties
Research has shown that milk and honey have a more pronounced effect on staphylococcus bacteria than milk or honey when taken alone. It is also believed that honey, added to warm milk, cures constipation, flatulence and intestine disorders. It is also good for treating respiratory disorders such as colds and coughs.
The benefits of honey and milk on the human body are so enormous that the phrase “land of milk and honey” meaning “a place which has plenty” is commonly used.

Jerusalem is referred to as the land of milk and honey in the Old Testament, so they probably enjoyed a wealth of health benefits back then!


Remedies for Anemia

Anemia is a common blood disorder and you can easily treat and prevent this anemia type that was caused due to nutritional deficiency and here are the effective natural remedies that increases the red blood cells count or till the hemoglobin level becomes normal range.

Your body needs iron to make hemoglobin. Your body can more easily absorb iron from meats than from vegetables or other foods. To treat your anemia, your doctor may suggest eating more meat—especially red meat (such as beef or liver), as well as chicken, turkey, pork, fish, and shellfish.
Nonmeat foods that are good sources of iron include:
  • Spinach and dark green leafy vegetables
  • Peas; lentils, soybeans and chickpeas
  • Dried prunes, raisins, and apricots
  • Prune juice
  • Iron-fortified cereals and breads

Iron also is available as a supplement. It's usually combined with multivitamins and other minerals that help your body absorb iron.
Doctors may recommend iron supplements for premature infants, infants and young children who drink a lot of cow's milk, and infants who are fed breast milk only or formula that isn't fortified with iron.
Large amounts of iron can be harmful, so take iron supplements only as your doctor prescribes.
Vitamin B12
Low levels of vitamin B12 can lead to pernicious anemia. This type of anemia often is treated with vitamin B12 supplements.
Good food sources of vitamin B12 include:
          • B12 beef, liver, poultry, and fish Eggs and dairy products, milk, yogurt, and cheese)
          • Foods fortified with vitamin B12

    Folic Acid

    Folic acid (folate) is a form of vitamin B that's found in foods. Your body needs folic acid to make and maintain new cells. It helps them avoid anemia. Good sources of folic acid include:
      Chicken liver
        • Eggs
        • Bananas, oranges, orange juice.
          • Spinach and dark green leafy vegetables
            Black-eyed peas and dried beans

                    Vitamin C

                    Vitamin C helps the body absorb iron. Good sources of vitamin C are vegetables and fruits, especially citrus fruits. Citrus fruits include oranges, grapefruits, tangerines.

                    Other food rich in vitamin C include kiwi, strawberries, and cantaloupes, broccoli, peppers, tomatoes, cabbage, potatoes, and leafy green vegetables like spinach.

                    Foods with lots of antioxidants as well as protein foods such as eggs help replenish vitamins lost during an anemic condition. Eggs provide a generous supply of dietary nutrients with very few calories.
                    One large egg contains about 1mg of iron which provides about 7% RNI (Reference Nutrient Intake) for females and 11% RNI for males. The assimilation of iron increases when supplemented with ascorbic acid (vitamin C), so have a glass of orange juice with your eggs. Regular consumption of eggs also helps build strong joints and bones.


                    is rich in vitamin A, B9, E and C, calcium, iron and beta carotene. You just need half cup of this spinach to cure the anemia. From this 1/2 cup of boiled spinach you can get 3.2 mg of iron and also oxalic acid that interferes with the iron absorption by the body but make sure that not to boil the leaves for more than 2 – 3 minutes as this reduces the oxalic acid levels in these leaves.

                    is another excellent natural remedy used to treat anemia. it increases the count of red blood cells and haemoglobin in the blood with its rich source of iron, copper and manganese. You can take honey directly or mixed with some other ingredients.
                      is one such powerful house of animal iron that helps to supply the important nutrients for the body to get rid of the anemia. Liver provides you around 16 – 85% of daily requirement.

                      This liver also has rich source of vitamin B and B12, copper, zinc, phosphorus, etc. But remember that to eat the organ liver meat from the animals that are freshly pastured, not commercial feed. Regular intake of this iron rich liver will help a lot to prevent the anemia and to strengthen up your immunity system also.

                      Blackstrap molasses
                      is an age old remedy that was effectively used to fight against the anemia. It has high levels of iron, folate (a natural source of folic acid) and has many B vitamins that helps to increase the production of red blood cells efficiently in the blood. All the people even diabetic sufferers can also take this molasses due to its low glycemic index. 

                      is highly beneficial to treat the people who suffer from the anemia that was caused due to the iron deficiency. It is rich in iron content along with fiber, calcium, sulfur, vitamins and potassium. It helps to cleanse the body and finely supply more of oxygen and this increases the red blood cell count in the body. Beetroot has high amount of folic acid, fiber and potassium that helps to treat this anemia problem very effectively.

                      • is high in iron and folic acid. Parsley which is of 100gms (quantity) contains 5.5 mg of iron which generally comes from 1/2 cup of fresh parsley or else a tablespoon of dried parsley herb. This measurement can easily meet the body’s daily requirement of iron. Vitamin C is also rich in parsley that helps the body to absorb the iron very quickly and effectively. Here are few ways on how to use this parsley in treating the anemia.


                      Sesame Seeds
                      are also an excellent remedy for treating the anemia problem. Black sesame seeds are most preferred for this problem because of its rich iron source in it.
                      Here are few methods that you can follow them to prevent the anemia.

                      As per Nutritional values of dates, every 100 gms of dates contain 0.90 mg of iron. Regular intake of these dates will help to increase the hemoglobin in the blood and this cures the anemia. It is also rich in minerals like magnesium, calcium, manganese and copper. This copper in dates is very much needed for the red blood cells production in the blood. So, to treat this anemia problem, you have to eat these dates in daily diet.

                      Intake of more iron is not a complete thing to cure the anemia but here you have the ability to absorb that iron into the body to cure this anemia problem. So for this proper absorption of iron into the blood and body, tomatoes will stand first than any other foods. These tomatoes are rich in vitamin C and lycopene in which vitamin C in tomatoes are very essential for the absorption of iron and prevents the anemia.

                      has excellent source of various nutrients like sodium, calcium, potassium, fiber, iron and protein. This raisin (or dried grapes) of 100 gms provides you with 1.88 mg of iron. It is an age old remedy to treat anemia and many traditional medicines has been used this to treat anemia.

                      Whole grains and Nuts

                      This remedy is especially used effectively for the people who eat vegetarian food. Vegetables, whole grains, beans and lentils has rich source of non – heme iron. Particularly the legumes, whole grains and nuts are considered as the best vegetarian source of iron and folic acid. But you have to balanced vegetarian diet why because the heme iron is easily absorbed by the body when compared to non – heme iron. So to prevent this problem and to have balanced diet, you have to avoid certain other vegetarian food. Here are some ways said on how to include this iron rich food in your vegetarian diet.

                      Dried black currant
                      has high concentrations of iron and vitamin C and this is very effective for treating the anemia.
                      Vitamin C in these currants will help to enhance the ability of body’s absorption of iron and then it increases the RBC and hemoglobin.

                      is high in iron and other enzymes which are very essential for the Anemia. It also has good source of magnesium that perfectly aids in hemoglobin synthesis.

                      Having balanced diet regularly is very much essential to prevent the anemia and also its recurrence.

                      Anemia is a treatable condition, simply adding more iron-containing foods to the daily menu like liver, meats, seafood, nuts, dried fruits, green leafy vegetables, or taking iron pills.

                      MELATONIN for QUALITY SLEEP



                      Tart Cherries ...
                      Did you know that cherries aren’t just tasty and packed with antioxidants, they can actually help you sleep better?  The fact is that your choice of late-night snack could mean the difference between restless insomnia and deep, health-promoting sleep.
                      Cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. During the ten months of the year when cherries are out of season, dried cherries and cherry juice, especially tart cherry juice, are good substitutes. Grapes also contain melatonin, but you need to eat more of them to get the same effect. Eat them an hour before bedtime.

                      Tart sour, cherries are on our list of super foods because they are the only natural source of Melatonin that can effect your health, melatonin helps increase your master antioxidant Glutathione and helps regulate sleep. These dark colored cherries are also rich in anthocyanins - compounds inhibiting COX enzymes which are responsible for pain sensations. It is very difficult to find fresh sour cherries even during season, so they are available as dried or frozen cherries, and tart cherry juice concentrate which preserves perfectly all the goodness of this fruit.

                      Y U M M Y  ……  http://thefoodchannelrecipe.blogspot.com/2014/12/yummy_28.html



                      Health Benefits Of Tart Cherry Juice

                      Tart cherry juice can be so good for you that it practically has super powers. The pain-relief power of aspirin. Remarkably powerful antioxidant effects. Significant anti-heart disease benefits. The ability to tamp down muscle soreness. 

                      Health Benefits Of Tart Cherry Juice

                      The scientists investigated that Tart cherries may help reduce the chronic inflammation that produces the debilitating joint pain of arthritis. Tart cherries, possess the highest anti-inflammatory content of any food and could be a key component for helping people control their osteoarthritis.The pigments that provide the red color for tart cherries, natural chemicals called anthocyanins, have been specifically linked to the cherries’ high antioxidant capacity. These antioxidants may reduce inflammation at levels comparable to well-known pain medications. So.. Why not consume Tart Cherries when there’s so much science to support the anti-inflammatory benefits of this Super Fruit?

                      Muscle Recovery ...
                      Researchers suggest that the powerful antioxidant compounds in cherry juice likely decreased oxidative damage to the athletes’ muscles  allowing the muscles to recover more quickly.

                      Sleep Benefits
                      Tart Cherries and tart cherry juice have another benefit that could be especially helpful for the millions of Americans who have trouble sleeping.
                      They are a natural source of melatonin, a hormone that lowers your risk of insomnia.
                      A study published in the 
                      European Journal of Nutrition found that when adults had two daily glasses of tart cherry juice, they slept 40 minutes longer, on average, and had up to a 7 percent increase in overall sleep efficiency.

                      Cherries  …. Best Food that cleanse the liver http://ift.tt/1EdTf2o

                      Melatonin ... which your body also produces is a powerful antioxidant critical for regulating the sleep-wake cycle. Each serving of the tart cherry juice concentrate, provides a significant level of melatonin in the juice.
                      Americans spend more than $84 million on over-the-counter sleep aids every year and are often dissatisfied with the results.

                      Heart Protection
                      The antioxidants in tart cherry juice may also help protect the cardiovascular system from harm and slow inflammation. Eight ounces of tart cherry juice daily for a month reduced markers of inflammation in the blood of 10 overweight and obese people. Many of the people in this study experienced lower levels of uric acid, linked to gout and inflammation and triglycerides .. blood fats that contribute to heart disease.

                      When researchers used Tart Cherry powder as 1 percent of the diet in lab tests, it reduced inflammation markers in the blood like C reactive protein, an important sign of potential heart disease risk.

                      Antioxidant benefits
                      Tart Cherries contain a diverse combination of antioxidant compounds and phytochemicals that researchers believe can convey crucial health benefits and it has ability to absorb harmful free radicals.


                      Tart Cherry Juice has body’s ability to fight off oxidative damage slows, leaving you more to the vicissitudes of aging. Research on oxidative stress in older, shows that tart cherry juice may help offset these types of developments. All of these studies have uncovered remarkable benefits linked to Tart cherry juice.

                      Cherry juice can also help gout, arthritis, Rheumatoid Arthritis, headaches, and fibromyalgia.
                      The anti-inflammatory properties of tart cherries work like naproxen and ibuprofen -- by blocking COX enzymes. Therefore a concentrate can ALLEVIATE CHRONIC PAIN associated with INFLAMMATION, but without negative side effects. Tart red cherry juice may be even MORE effective than aspirin, ibuprofen and naproxen for arthritis pain and inflammation.
                      • Providing relief from pain and inflammation, cherry juice does NOT cause the damaging side effects common with nonsteroidal ant-inflammatory drugs ... NSAIDs.

                      • The amount of anthocyanins in 20 cherries is enough to shut down the enzymes that are involved in tissue inflammation.