How do carbohydrates impact your health?

Many people get confused by Carbs and the differences between the simple and complex varieties. This Ted Talk does a great job of explaining them. Let me know what you think and leave a comment below.

Protein Pancakes The Best Recipe I've Found

I have been asked many times what is a good alternative breakfast and one of my favourite creative breakfasts is "PROTEIN PANCAKES" the beauty of these little delicious beauties is you can customise them to your taste. 

Ingredients 

• 1 Scoop / Serving of your Protein 
• 1/2 Cup or 70g of Oats 
• 1 Whole Egg
• 2 tbsp Full fat Greek Yoghurt
• 1/2 Banana 
• 3-4 tbsp Almond milk or Full Fat Milk
• Coconut Oil for the Pan

Instructions

1. Add all ingredients (except the Coconut Oil) to a food processor, blender. 
2. Switch On and leave till all ingredients make a smooth batter.
3. Pre-heat pan and add Coconut Oil  (I use a ceramic non-stick to avoid sticking pancakes)
4. Pour batter into the pan to desired size mine are normally around the size of a cup coaster. 
5. Cook on a low to medium heat and flip when bubbles appear on the surface. 
6. Stack them up and dig in. 

Extras 

You can add toppings to further improve your pancakes such as;

• Honey
• Nut Butter
• Fruit (Stick to berries)
• Maple Syrup (Don't go to Crazy)

Alternative Tastes

If you use a plain (neutral) flavour protein, you could get creative with your Pancakes. Why not add a tsp of Orange, Vanilla or Peppermint extract and 2 tsp of Cocoa powder to make some really amazing flavoured alternatives.

Keep your ingredients natural and clean. Please feel free to share or tag me in any great flavour ideas and if you cook and post them on Facebook or twitter (@CraigWilmore) I will retweet and share. 

Turmeric: Nature's Wonder Drug - Or Not?

Unless you've been living underground, you have likely heard an overwhelming amount of information related to turmeric this past year. Somewhere along the way it was awarded super-spice status and now can be found almost anywhere you look, from supplements, to grocery store products, to even toothpaste!

The benefits of this wonder-spice are mainly anti-inflammatory in nature and for that it has been reported helpful in many diseases such as heart disease, diabetes, depression, and possibly even cancer. In Indian culture they even use it topically to speed wound healing. What can't this spice do?

Recently, however, a report came out saying that we were duped. Curcumin, the active ingredient in turmeric, has little bioactive activity in the body. The report pointed out few studies showing curcumin itself to have any health benefits, and that in fact the compound often breaks down before it can elicit any sort of positive health impact.{1}

Oh no! How could we have gone so far astray, especially regarding an ancient spice that has been used for centuries therapeutically in other countries? Is it simply placebo effect.

Let's hold up for just one second. For starters, before we go dumping all our turmeric capsules down the toilet, let's read the article fully. What exactly are they saying?

Pay careful attention to the wording. The author in this article is mainly discussing the inability to successfully create a drug utilising curcumin. Essentially they are saying we have been unable to isolate this active compound in such a way that has a positive and reproducible effect in the human body. Instead of acting on a target protein as they had hoped, the compound broke down and apparently produced no anti-inflammatory result. The article then goes on to say that we have very few published studies to show any benefits from turmeric, and specifically, curcumin usage, so in their conclusion, the time and money spent on turmeric is worthless.

That is all very interesting, however it is also misleading. First of all, just because they cannot isolate curcumin in a stable form suitable as a drug does not mean that curcumin does not work. The body, as we discover daily, works in mysterious ways. Simply because curcumin does not work on one specific target protein does not mean that it is not producing health benefits by other means.

Secondly, we do in fact have some studies to show beneficial effects. Do a quick search on PubMed and you will see what I mean. Some of these studies use the isolated curcumin, and others use the turmeric whole. Both do have research to show some effectiveness. One study, in fact, showed that turmeric was just as effective as ibuprofen in reducing pain from osteoarthritis.{2} That is exciting news if you ask me! In fact there are many studies showing positive outcomes with arthritis patients.

Additionally, there are also many in-vitro and rat studies demonstrating the anti-inflammatory benefits this spice can have. While obviously these results are not always directly relatable or applicable to humans, the take-away is that this compound is very active and holds promise for a wide variety of disease states.

On the whole, based on this one critique, I would not be so fast to discount the powerful effects turmeric can have for our health. Ancient tradition and wisdom aside, there are actually studies showing benefit which should lead us to conclude that turmeric is actually doing something, but maybe not in the precise way we are looking at it currently.

Don't forget that like with most things in nature, compounds work synergistically. Another reason why food, not supplements and fortification, is paramount for health. For example, we know that the phytochemicals in fruit are more powerful when eaten together in the whole food. When we try to isolate specific phytochemicals to make a pill, we find that the compound is unstable and frankly doesn't work. But these compounds DO work when ingested in the right form and combination that nature intended.

All that to say, keep up with your turmeric if you find it to be working for you. Consider eating it in the whole form in cooking rather than isolated pill forms. If you do choose a pill, purchase from a reputable company and even consider purchasing the same forms used in the studies. When using the whole spice for the root, combine it with other foods known to enhance the bioavailability such as fats and black pepper.

The use of spices, and especially turmeric, is a great addition to an overall healthy diet. While important to take into consideration, don't let one detracting article like this completely change your viewpoint just yet.

By Danielle VenHuizen

References

1. https://qz.com/883829/a-large-scientific-review-study-shows-that-curcumin-in-turmeric-has-no-medicinal-properties/
2. https://www.ncbi.nlm.nih.gov/pubmed/19678780

http://ezinearticles.com/?Turmeric:-Natures-Wonder-Drug---Or-Not?&id=9640980

Zinc Deficiency, Immune Response & Inflammation

Zinc is where it’s at!

Zinc has a long history known as the mineral of the immune system. New research from Oregon State University demonstrated that it appears to affect how the immune system responds to inflammation. A zinc deficiency may play a role in chronic diseases that involve inflammation, such as cardiovascular disease, cancer and diabetes. I see this deficiency frequently on plasma zinc levels on my patients with autoimmune disease.

When zinc is removed, the cells that control inflammation activate and respond differently in a way that causes the cells to promote more inflammation, according to Emily Ho, a professor and lead author of the study.

Zinc is an essential micronutrient required for many enzyme and body functions. It is essential for growth and physical development, and for the metabolism of proteins, fats, and carbohydrates. Zinc is also vitally important to the immune system. Practically every enzyme reaction in the brain involves zinc, and so does the development and function of the central nervous system.

Zinc Deficiency and Inflammation

Approximately 12% of people in the US do not consume enough zinc in their diets, and this number is closer to 40% in those over 65 years of age. In older adults it is most likely a combination of eating fewer zinc-rich foods (meat and shellfish such as oysters) and malabsorption issues.

In this study, researchers examined the relationship between zinc deficiency and inflammation. They concluded that a zinc deficiency induced an increase inflammatory response in the cells. For the first time, researchers were able to show that reducing zinc caused improper immune cell activation and dysregulation of cytokine IL-6.

The researchers also compared zinc levels in young and old living mice. The older mice had low zinc levels that corresponded with increased chronic inflammation and decreased IL-6 methylation, which is an epigenetic mechanism that cells use to control gene expression. Decreased IL-6 methylation was also found in human immune cells from elderly people. 

This research suggests a potential relationship between low levels of zinc and increased inflammation that can occur with age. Thus, a zinc deficiency may be a bigger health concern than many people realize, especially in older populations.

by Designs for Health

http://www.strengthsensei.com/zinc-deficiency-immune-response-inflammation/

Healthy Recipe: Egg Frittata Breakfast

WE ESTIMATE THAT the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) 

To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. Since nutrition is the most important aspect of getting lean, here's a lean-body breakfast recipe that won't derail your progress.

EGG FRITTATA

MAKES 4 SERVINGS

INGREDIENTS

8 tsp red palm oil

16 oz ground turkey thigh

12 whole eggs

Salt and pepper to taste

Mixed vegetables, as desired

Large salad with 2 tbsp extra-virgin olive oil

DIRECTIONS

1. Pour the red palm oil into a large skillet set over high heat. When the oil is hot, reduce heat to medium, add the ground turkey, and cook, stirring occasionally, until it is nicely brown and cooked through.
2. Meanwhile, in a large bowl, whisk eggs until thoroughly mixed. Season with salt and pepper.
3. Set a large non-stick skillet over medium-high heat and spray pan with non-caloric cooking spray. Pour the eggs into the pan, add the cooked ground turkey, and sprinkle the vegetables on top of the eggs.
4. Reduce heat to medium-low and continue to cook, gently tilting the pan to move the eggs around the edges. When the frittata is mostly set, about 20 minutes, place it under the broiler for a minute or two to firm up the top and brown it a bit. Turn the frittata out of the pan and serve with the salad.

NUTRITION FACTS

Calories: 483, Carbs: 1g, Protein: 48g, Fat: 10g

10 CRAZIEST Diet Trends EVER

What do you think of these 10 Crazy diet trends? Leave a comment below if you have tried any of these or any others you think should be added to this list? 

The Best Vegetables to Eat for Weight Loss

Loading your plate with more veggies is a good way to drop those unwanted pounds. Veggies fill you up without a lot of calories. Plus, they're an incredible source of nutrients your body needs for good health. As far as the "best" vegetables, all veggies make healthy additions to your weight-loss plan, although the lower-calorie ones are especially good choices. If you've upped your intake of veggies and still aren't losing, consult a registered dietitian to evaluate your diet and help pinpoint potential pitfalls.

The Value of Veggies for Weight Loss

When it comes to weight loss, quantity may count more than calories, according to a 2007 study published in the American Journal of Clinical Nutrition. This study found that a group of obese women were able to eat less and lose weight by simply reducing their fat intake and eating more fruits and vegetables. Vegetables have a very low energy density -- which means they have few calories compared to their weight -- so they fill you up without putting much of a dent in your daily calorie allowance.

While eating more vegetables helps people lose weight without tracking calories, the numbers still count. Knowing how many calories you need to lose weight, and keeping tabs, is an important part of any weight-loss plan. With 3,500 calories in 1 pound of fat, you need to decrease your calorie needs by 500 calories a day to lose 1 pound a week. Use an online calorie calculator to help you estimate your calorie needs. For example, if you require 2,000 calories a day to maintain your weight, eating 1,500 calories -- 2,000 minus 500 -- a day should help you lose.

Non-starchy Veggies Are Best for Saving Calories

Of all the veggies, non-starchy ones are the lowest in calories, which makes them the best choice for weight loss. Filling your diet with these gems will surely help you lose the weight. Examples of non-starchy veggies include spinach, kale, broccoli, cauliflower, carrots, celery, cucumbers, beets, green beans, artichokes, eggplant, onions, mushrooms and peppers. Many weight-loss diets encourage you to eat as much as you like of these veggies.

While all non-starchy veggies make good additions to any weight-loss plan, some are especially beneficial. Raw leafy greens, such as spinach, kale and lettuce, have fewer than 10 calories per cup, so you can enjoy a large salad containing 4 cups and barely tap into your daily calorie needs. Sliced cucumbers, with 16 calories per cup, also make a good choice. Beets and carrots are a little higher in calories, with 50 calories per cup raw, but they still make good options.

Not only are these watery veggies low in calories, but they're also high in fibre. And getting more fibre in your diet helps you lose weight, according to a 2015 study published in the Annals of Internal Medicine.

Starchy Veggies Are Good, Too

They may be a little higher in calories than non-starchy veggies, but the starchy ones may benefit your weight-loss efforts, too. Starchy vegetables include potatoes, peas, plantains, winter squash, sweet potatoes and corn. If your hunger is getting out of control, you may want to throw a few boiled potatoes into the mix. These filling tubers are really good at keeping hunger pangs away, according to a 1995 study published in European Journal of Clinical Nutrition. Of 38 foods tested by researchers, boiled potatoes provided the most satiety value.

One cup of boiled potatoes has 140 calories. Sweet potatoes, which are rich in fibre and vitamin A, have 180 calories in 1 cup. Cut corn has 140 calories per cup and green peas 130 calories per cup.

Eat More Beans, Peas and Lentils

Legumes, which include beans such as chickpeas and kidney beans, split peas and lentils, are so rich in nutrients they not only count as a vegetable but as a protein as well. Like potatoes, legumes also have a satiety factor. This may be due to their fibre and protein content, both of which help with weight loss, according to a 2010 article published in Advances in Nutrition. 

Legumes are a little higher in calories than starchy vegetables, but given their appetite-control benefits, they make a good choice on your weight-loss plan. One cup of cooked kidney beans has 225 calories and 1 cup of cooked lentils 230 calories. While you can eat legumes by themselves, they also work well mixed with whole grains and non-starchy veggies.

by JILL CORLEONE, RDN, LD 

http://www.livestrong.com/article/375405-the-best-vegetables-to-eat-for-weight-loss/

This Is 200 Calories

This is a clever way to look at food using a 200 Calorie bench mark, to demonstrate quantities of food.

Food is one of the biggest factors when it comes to health and weight loss, do you know what your eating daily? 

If you have any questions please get in touch on Facebook (@The Real Fitness Ninja) or leave a comment below.



If you want to know the 5 supplements I take daily to complement my nutrition and workout schedule check this out 

---> CLICK HERE <---

12 Healthy Lunches Registered Dietitians Eat To Stay Energised

When it comes to healthy lunch recipes, registered dietitians know a thing or two—as crazy busy people, they've all got stashes of tasty, filling meal ideas that they rely on to keep them fueled all afternoon.

"Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home," says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you're in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.

1. Avocado Toast With Poached Eggs

"I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it's also packed with nutrients, such as monounsaturated fats, fiber, and protein."

— Keri Gans, M.S., R.D., author of The Small Change Diet

2. Southwestern Salad

"Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!"

— Sarah-Jane Bedwell, R.D., L.D.N.

3. Hummus Wrap

"One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon."

— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com

4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes

"I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a 'nourish bowl' by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein."

— Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition

5. Easy Tasting Plate

"I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit."

— Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition

6. Fruit And Veggie Salad

"[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I'm feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I'm extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it's low in saturated fat, and it's packed with high-antioxidant fruits and veggies."

— Heather Mason, M.S., R.D.

7. Grilled Chicken Wrap

"Place four to six ounces organic grilled chicken breast, ¼ cup baby spinach leaves, one roasted [and sliced] red pepper from a jar, and one tablespoon crumbled feta inside a wrap." (Opt for a whole-grain, high-protein wrap if you can.) "Serve cold, or if you prefer a warmed wrap, heat before eating. This wrap is a perfectly balanced meal that will provide your body with both macronutrient and micronutrient richness to power your day!"

— Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.

8. All-In-One Salad

"My favorite lunch is an all-in-one salad. I try to hit all of the food groups (carbs, protein, and fat), plus all of the major textures, like crunchy nuts and veggies, creamy cheese or roasted vegetables, and crisp greens. The more flavor variety, the better! The more diversity I can get into my bowl, the healthier and more satisfied I feel. [I like to make] mixed greens with carrots and peppers, blue cheese, and smoked salmon."

– Kath Younger, R.D., blogger at Kath Eats Real Food

9. Spaghetti Squash With Grilled Chicken And Pesto

"Simply roast a spaghetti squash in the oven, use a fork to scrape out the cooked squash, and then combine it with grilled chicken and jarred pesto at lunch time. Bonus: it can be eaten hot or cold! This is a great option because it has healthy carbs that keep you from crashing mid-afternoon, and protein and fat from the chicken and pesto that help keep you full all afternoon."

— Kalee Lundmark, M.S., R.D., blogger at The Crowded Table

10. Lettuce Wraps

"Lettuce wraps are super easy to throw together and so delicious using just a few fresh ingredients. I love using Bibb lettuce or romaine lettuce leaves for the wrap, then adding a healthy protein source like shredded turkey, chicken, tuna, beans, or quinoa along with other colorful vegetables like carrots, bell peppers, or tomatoes. I also love adding healthy fats like hummus, light dressing, or avocado. Pickles or green olives can give the lettuce wrap a tasty punch. One of my favorite lettuce wrap combinations is: natural muffaletta olive spread with shaved turkey, tomato, cucumber, provolone, and a dash of mustard.”

— Jenny Beth Kroplin, R.D., L.D.N., C.L.C.

11. Farro Bowl

"Combine ½ cup cooked farro, ½ can white beans (rinsed and drained), one to two cups of veggies like broccoli or roasted peppers, a teaspoon of olive oil, and a little fresh ground pepper. This is a great lunch as you get a lot of fiber, plant-based protein, healthy fat, and whole-grain carbohydrates. This meal will keep you full for hours while stabilizing your blood sugar and energy levels."

— Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics

12. Tuna Avocado Salad

"A favorite lunch, especially when I don’t have a lot of time, is a tuna avocado salad. It's a quick assembly meal packed with protein, healthy fats, vitamins, and flavor. I'll start with a can of albacore tuna and add ripe avocado instead of mayo. Depending on what I have on hand, I'll mix in chopped veggies (like red onions and celery) and sometimes chopped fruit (like apples or grapes). For seasoning, I'll add Dijon mustard, cumin, maybe dill, and salt and pepper. I'll top the tuna-avocado mixture on leafy greens and make an olive oil and balsamic vinegar dressing."

— Patricia Bannan, M.S., R.D.

By Alexa Tucker

http://www.self.com/story/12-healthy-lunches-registered-dietitians-eat-to-stay-energized

How the food you eat affects your brain - Mia Nacamulli

Very clever video from Ted-Ed the power of food and the brain. The human body and what it can achieve fascinates me, let me know what you think. 

THE 10 BEST FAT LOSS SNACKS

10 great snack ideas! I use nut butters a lot to overcome sugar cravings or suppress the desire for sweet things. Leave a comment below and let me know what you like to snack on? 

Liquid Gold: 7 Health Benefits Of Honey That Could Heal Your Whole Body

Honey contains a treasure chest of hidden nutritional and medicinal value for centuries. The sweet golden liquid from the beehive is a popular kitchen staple loaded with antibacterial and antifungal properties that has been used since the early days of Egyptian tombs.

Honey’s scientific super powers contribute to its vastly touted health benefits for the whole body. The healthy natural sweetener offers many nutritional benefits depending on its variety. Raw honey is the unpasteurised version of commonly used honey and only differs in its filtration, which helps extend its shelf life. A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free, says the National Honey Board. Its composition is roughly 80 percent carbohydrates, 18 percent water, and two percent vitamins, minerals, and amino acids.

Typically, honey is sweet but can be cruel to infants. Spores of Clostridium botulinum bacteria — found in dirt and dust, which can contaminate honey — may lead to infant botulism and produce a toxin inside the body that can cause muscle weakness and breathing problems. The Mayo Clinic recommends waiting until after 12 months of age to give infants honey; consumption is safe for older adults and kids, since they have a mature digestive system that can handle the spores.

Consume honey responsibly and reap the numerous health benefits of this liquid gold.

1. ALLEVIATES ALLERGIES

Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. Although there are no clinical studies proving its efficacy, Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Centre in Fort Collins, Colo., told Medical Daily in an email, "A common theory is that honey acts like a natural vaccine." It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen. "After repeated exposure, you should build up these antibodies and the body should become accustomed to their presence so that less histamine is released, resulting in a lesser allergic response."

2. ALL-NATURAL ENERGY DRINK

Honey is an excellent source of all-natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises.

Brennecke said there is a con to adding honey to your workout. “If your goal in exercising is to increase muscle mass, working out on an empty stomach first thing in the morning is the way to go.  When your body is in starvation mode (upon waking in morning), and you start exercising, you release insulin-like growthfactor-1 (IGF-1), which will help you build bulk,” he said. Brennecke does warn this only works when blood sugars are low.

3. BOOSTS MEMORY

The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Honey’s ability to help the body absorb calcium, according to Brennecke, helps aid brain health. The brain needs calcium in order to process thought and make decisions. “As our populations continue to get older and older, the likelihood of dementia setting in because of poor intake of vitamins and minerals continues to get higher and higher,” he said.

4. COUGH SUPPRESSANT

Honey can be the all-natural cure when it comes to pesky colds. A persistent cough that won’t go away can easily be remedied with two teaspoons of honey, according to a 2012 study published in the journal Pediatrics. Children between the ages of 1 and 5 with nighttime cough due to colds coughed less frequently when they received two teaspoons of honey 30 minutes before bed.

The golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing. Honey is believed to be as effective as the common cough suppressant ingredient dextromethorphan. It can be used in treating upper respiratory tract infections.

5. SLEEP AID

Honey can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin — a neurotransmitter that improves mood and happiness. “The body converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep,” Rene Ficek, registered dietitian and lead dietitian nutritionist at Seattle Sutton's Healthy Eating in Chicago, Ill., told Medical Daily in an email.

Moreover, honey also contains several amino acids, including tryptophan that is commonly associated with turkey. Honey’s steady rise in insulin, according to Brennecke, causes the tryptophan in honey to enter the brain, where it’s then converted into serotonin and then into melatonin, which is a sleep aid. This hormone is responsible for regulating sleep and wake cycles.

6. TREATS DANDRUFF

Honey can bring temporary relief to the scalp by targeting dandruff. A 2001 study published in the European Journal of Medical Research found applying honey diluted with 10 percent warm water to problem areas and leaving it on for three hours before rinsing led to itch relief and no scaling within a week. Skin lesions healed within two weeks and patients even showed an improvement in hair loss. The patients did not relapse even after six months of use.

Thanks to honey's antibacterial and antifungal properties, it can also treat seborrheic dermatitis and dandruff, which are often caused by an overgrowth of fungus. Moreover, “honey also has anti-inflammatory properties, which address the redness and itching on the scalp,” Brennecke said.

7. TREATS WOUNDS AND BURNS

Honey is a natural antibiotic that can act both internally and externally. It can be used as a conventional treatment for wounds and burns by disinfecting wounds and sores from major species of bacteria such as methicillin resistant Staphylococcus aureus (MRSA). A 2005 study published in the British Journal of Surgeryfound all but one of patients who suffered from wounds and leg ulcers showed remarkable improvement after applying a topical application of honey.

Dr. Diane Radford, a breast surgical oncologist in St. Louis, Mo., told Medical Daily in an email, Manuka honey has antibacterial properties for wound healing. “The precursor for the active antibacterial agent methylglyoxal (MGO) comes from the nectar of mānuka trees. A specialized research unit at the University of Waikato is looking into the conversion to the active product,” she said.

Honey has been utilized for its medicinal properties for over 2,000 years and continues its legacy as a multipurpose health aid.

By Lizette Borreli 

http://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932

6 Reasons to Love Mangoes

While they’re one of the most popular fruits in the world, mangoes are still considered exotic in the US. If you’re unfamiliar with all this fruit has to offer, read on to learn 6 surprising facts that might make you mad for mangoes.

1. Mangoes may help whittle your middle

They may seem more like a decadent dessert than a healthy fruit, but mangoes are diet-friendly. Because they’re naturally sweet, eating them can help quash your cravings for candy or other sugary foods. A one-cup serving of fresh mango has 100 calories, and because that same serving has three grams of filling fiber, you’ll feel fuller on fewer calories. In fact, mangoes are 83% water by weight, and research from Penn State University has shown that eating foods that have a high water content (and lower energy density) help to keep you fuller while eating less. In fact, one of their studies found that eating a piece of fruit before a meal reduced the calories consumed at that meal by 15 percent.

2. They pack a powerful nutrition punch

Bursting with over 20 vitamins and minerals, mangoes are loaded with good nutrition and health benefits. Just one cup provides 100% of our daily vitamin C needs, helping to strengthen our immune system, keep our teeth and gums healthy, and support collagen formation–hello, beautiful skin! Mangoes are also rich in fiber, a nutrient that helps you to fill up—not weigh you down.

3. Mangoes may temper inflammation

Mangoes contain several anti-inflammatory compounds, including vitamin C and beta carotene. And a recent study published in the journal of Molecular Nutrition & Food Research, found that mango has the potential to enhance the diet as a source of gallic acid and gallotannins which may possess anti-inflammatory and anti-carcinogenic properties.

4. They’re easier to cut and peel than you think

Stumped about the best way to slice a mango? Just place the fruit on the cutting board stem-end down and hold. Then, take a sharp knife and cut just off-center, about ¼ of an inch.  Repeat on the other side so that you have two mango cheeks. Take the first half and cut parallel slices or a checkerboard pattern into the mango flesh, being careful not to cut through the skin. Scoop the slices or cubes out with a spoon. If you want smaller cubes for a recipe, simply make the cuts closer together. Easy!

5. Red doesn’t equal ripe

A red mango isn’t always a ripe mango! To know if it’s ready to eat, squeeze it gently. A ripe mango will give slightly. Like more familiar fruits, such as peaches and avocado, mangoes also become softer as they ripen. If a mango is firmer than desired, set it on the countertop, where it will continue to ripen. To speed up the process, place mangoes in a paper bag at room temperature. Once ripe, mangoes can be stored in the refrigerator for up to 5 days.

6. Fresh mangoes are available year-round

Good news – whether you need your mango fix in June, December or any month of the year, you’ll likely be able to find at least one of the six main varieties. Each variety has a unique flavor and texture, so try different ones throughout the year.

So, consider adding mangoes to your fruit line-up – there’s no limit to how you can use them. You can whip up a tropical mango salsa to use as a topper for grilled fish, create a crab-mango crostini hors d’oeuvre, mix with low-fat yogurt and ice cubes for a refreshing smoothie, treat yourself to a light and delicious mango sorbet or slice this versatile fruit into thin strips and roll with a slice of deli meat. You can also purée mango and drizzle over grilled chicken or fish for a splash of color and blast of vitamins and minerals—the possibilities are endless!

By Katherine Brooking

http://blogs.webmd.com/food-and-nutrition/2016/06/6-reasons-to-love-mangoes.html

Protein-Loaded Cheesesteak Omelet

Here is a great and simple breakfast / meal idea. If your hungry and don't have much time, provided your not a steak well done kind of person you should def try this out.