Your Guide To Antioxidants

Although you might think a word starting with “anti” would be negative, you actually can’t get much better than antioxidants when it comes to keeping your body healthy inside and out. Foods high in this chemical compound are considered to be top nutritional choices, often recommended by experts as a way to counteract dangerous free radicals within our bodies. When a typical oxidation process goes bad, antioxidants are there to help your body cope – and the more antioxidants that are present in your system, the better the defense. And if you go beyond the scientific processes, it’s reassuring to know that eating antioxidant-rich foods can just be plain good for your body and your skin.

Yet it can be easy to be confused about what you should be eating in order to get the maximum amount of antioxidants. As with many get-healthy-quick schemes over the years, antioxidants have developed a sort of health halo, and have begun to be added to many processed foods as a nutrition booster. But when it comes to helping bolster your body’s internal workings – as well as your external appearance – adding specific valuable fruits, vegetables, legumes and more could be the key in developing protection against some seriously malicious diseases.

Oxidation and the Dangers of Free Radicals

If you’ve ever watched the flesh of an apple turn brown after it’s been cut and exposed to the air, then you’ve seen oxidation in action. Oxidation occurs when oxygen removes electrons from atoms, thus changing its properties. Although oxidation is a natural occurrence within the human body, it can become corrupted by factors like smoking and UV rays. When this happens, the oxidation process can release free radicals, damaging molecules that can harm the body internally by causing cell death or even mutations that can lead to certain cancers. The Atlantic also notes that free radicals might be behind Alzheimer’s disease, diabetes, kidney disease, and other illnesses that can ravage our bodily systems.

It’s not just internal damage, either – free radicals can affect the cells on our faces and bodies, causing skin to look much older than it is. Exposure to the sun’s UV rays can also add up, which can result in loss of skin’s collagen and fine lines. If you’re eating a poor diet coupled with a refusal to wear sunscreen, your body will be far more susceptible to an invasion of free radicals.

Introducing Antioxidants and their Benefits

The best way to stop free radicals? By eating antioxidant-rich foods to clean them up. An article at Harvard notes that even though the body’s defence system can protect itself from free radicals, antioxidants add an extra layer of protection: “We aren't defenceless against free radicals. The body, long used to this relentless attack, makes scads of molecules that quench free radicals as surely as water douses fire. We also extract free-radical fighters from food. These defenders are often lumped together as “antioxidants.” They work by generously giving electrons to free radicals without turning into electron-scavenging substances themselves.”

When you ingest something that’s rich in antioxidants, you’re helping to sweep free radicals out of your system before they can cause any harm to your cells or DNA. These foods are typically high in vitamins A, C and E, and some contain high amounts of helpful seleniumand manganese – the “antioxidant minerals” – as well.

Good Sources of Antioxidants

Although you could take supplements to help add antioxidants to your diet, there should be no need to do so if you’re eating a healthy variety of foods. There’s also some debate over whether or not antioxidant supplements may provide too much of a good thing, which is even more of a reason to get all your nutrients from your everyday diet.

Here are a few prime sources for antioxidants that you can add at your next meal or snack:

Blueberries: The sometimes-sweet, sometimes-tart little berry is a big multitasker, doing everything from helping to lower blood sugar to potentially preventing heart disease.WebMD mentions animal studies that have shown blueberries to possibly protect cells from damage, and maybe even prevent cancer. Toss a handful into some yogurt for breakfast, or add to a leafy green salad at dinner. (To stay on the berry topic, raspberries and strawberries are also antioxidant powerhouses, providing phytochemicals that may protect against cancer. Try making a superfruit salad out of the three!)

Green tea: Long the choice of non-coffee drinkers, tea offers a few more benefits than its caffeinated cousin, and green tea especially. Most teas contain an antioxidant compound called catechin, and green tea has a strong dose of the most powerful catechin: epigallocatechin gallate (EGCG). Although you may see green tea extracts being added to a variety of foods for an antioxidant boost, it’s best to simply brew up a pot of tea yourself and get a healthy, unfiltered dose of EGCG.

Red wine: The term “tannin” may be familiar to wine aficionados, but it’s also a potent antioxidant that might lower cancer risks. Fortunately for those who like to imbibe in a glass of red or white wine, tannins are heavily present in the alcohol, with red wine having an additional antioxidant called resveratrol, which is touted as possibly lowering bad cholesterol and protecting the heart. However, stick to only a few glasses a week – too much of any kind of alcohol can damage your body’s system and actually cause more free radicals to be released.

Nuts: Although stocked with vitamins and protein, nuts were once reviled by health-conscious dieters because of their high fat content. These days, studies have shown that small amount of certain nuts – including Brazil nuts, almonds, and pecans – can help provide antioxidants to the body. Medical Daily notes that walnuts especially have been beneficial in type 2 diabetes treatment, and the ellagic acid they contain is being examined to see if it’s a cancer fighter. Again, as with the wine above, nuts are delicious and nutritious but especially in moderation – just a quarter of a cup a day will do for a portion size.

Eat antioxidant-rich foods to help your body. There might not be a magic bullet to grant immortality or stave off all illnesses, but eating a rainbow of natural foods that are high in antioxidants might be as close as you can get. If you can think of a deeply-colored fruit or vegetable, chances are it’s strong in at least one compound that can help your body’s system fight oxidation’s dangerous free radicals. When you fill up your plate with foods like dark green kale, bright orange carrots, a selenium-rich piece of fish, and a bowl of berries for dessert, you’re helping to keep your body running at top capacity for years to come.

http://www.skinnymom.com/a-for-antioxidants-your-guide-to-this-amazing-chemical-compound/

11 Proven Health Benefits of Ginger (No. 5 is Insane)

Ginger is among the healthiest (and most delicious) spices on the planet.
It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Here are 11 health benefits of ginger that are supported by scientific research.

1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties

Ginger is a flowering plant that originated from China.
It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal.
The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger.
Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.
This is what ground, fresh and sliced ginger looks like:

Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects (1).


Bottom Line: Ginger is a popular spice. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.

2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness

Ginger appears to be highly effective against nausea (2).
For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication (3).
Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy (4, 5).

But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.
According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea (6).
However, ginger had no effect on vomiting episodes in this study.
Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.
  
Bottom Line: 1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness.

3. Ginger May Reduce Muscle Pain and Soreness

Ginger has been shown to be effective against exercise-induced muscle pain.
In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises (7).
Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain (8).
These effects are believed to be mediated by the anti-inflammatory properties.


Bottom Line: Ginger appears to be effective at reducing the day-to-day progression of muscle pain, and may reduce exercise-induced muscle soreness.

4. The Anti-Inflammatory Effects Can Help With Osteoarthritis

Osteoarthritis is a common health problem.
It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness.
In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication (9).
Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically (10).


Bottom Line: There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, which is a very common health problem.

5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors

This area of research is relatively new, but ginger may have powerful anti-diabetic properties.
In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12% (11).
It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks.
There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.
This graph shows what happened:
Photo Source: Suppversity.
However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.

 

 

Bottom Line: Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.

6. Ginger Can Help Treat Chronic Indigestion

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.
It is believed that delayed emptying of the stomach is a major driver of indigestion.
Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition.
After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes (12).
In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50% (13).


Bottom Line: Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

7. Ginger Powder May Significantly Reduce Menstrual Pain

Menstrual pain (dysmenorrhea) refers to pain felt during a woman’s menstrual cycle.

One of the traditional uses of ginger is for pain relief, including menstrual pain.
In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period (14).
Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.


Bottom Line: Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

8. Ginger May Lower Cholesterol Levels

High levels of LDL lipoproteins (the “bad” cholesterol) are linked to an increased risk of heart disease.
The foods you eat can have a strong influence on LDL levels.
In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers (15).
This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin (16).
Both studies also showed reductions in total cholesterol and blood triglycerides.


Bottom Line: There is some evidence, in both animals and humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.

9. Ginger Contains a Substance That May Help Prevent Cancer

Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells.
Ginger extract has been studied as an alternative treatment for several forms of cancer.
The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger (17, 18).
In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon (19).
However, a follow-up study in individuals at a high risk of colon cancer did not confirm these findings (20).
There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed (21, 22, 23).


Bottom Line: Ginger contains a substance called 6-gingerol, which may have protective effects against cancer. However, this needs to be studied a lot more.

10. Ginger May Improve Brain Function and Protect Against Alzheimer’s Disease

Oxidative stress and chronic inflammation can accelerate the aging process.
They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline.
Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain (24).
There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory (25).
There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function (26, 27, 28).

 http://authoritynutrition.com/11-proven-benefits-of-ginger/

How To Treat a Cramped Muscle.

A muscle cramp is a sudden, involuntary contraction of one or more muscles. A swift contraction is a muscle spasm; a cramp occurs if the muscle continues to contract. Muscle cramps cause the muscle to harden in a way that you can often both see and feel. The treatment for a cramped muscle depends both on its location, and the duration of the cramp.

Method 1 of 2: Treating With Nutrition

1. Drink more water. The single most common preventable cause of cramped muscles is dehydration. Before trying any other treatment for your cramps, drink some water. Working out when you've not had sufficient hydration is a common cause of cramped muscles.[1]
       
Try to drink 16-24 ounces of water at least an hour before working out. This will ensure that your body is sufficiently hydrated for exercise. Follow your exercise with drinking more water. You may also choose to drink a sports drink with electrolytes. Drink water in small sips, not large gulps. Drinking water slowly allows your body to process it more easily.
   
   
2. Get more electrolytes in your diet. Muscle cramps can be caused by a lack of electrolytes, which include the minerals potassium, magnesium and sodium. If you're experiencing muscle cramps, eat a potassium-rich banana or two.[2] Other foods containing potassium include sweet potatoes. oranges, cantaloupe, lentils, pinto beans, wild salmon and papaya.
       
Good food sources for magnesium include dark, leafy greens (such as kale), nuts and seeds, soybeans, avocado, and wild salmon. If you find yourself often getting cramped muscles after exercising, consider drinking liquids that replenish electrolytes. These are often high in sodium, and so should be avoided at times other than your workout.
  
 3. Increase your Vitamin E intake. Including more Vitamin E in your diet may help treat night-time cramped muscles in the legs. Studies suggest that Vitamin E helps blood circulation, including blood flow through the legs. If your legs are cramping at night, taking supplementary vitamins should be considered.[3]
       
Taking 100 I.U. three times a day before meals has been shown to be effective in treating "restless legs" or muscle cramps at night. Alternatively, consider taking 400 I.U. of the vitamin twice a day after meals for two weeks. If symptoms are relieved, cut down to 400 I.U. once a day, If symptoms recur, up the dosage until symptoms are relieved but never take more than 1,200 I.U. daily. 

4. Consider your calcium intake. Calcium deficiency is a common cause of muscle cramps.If you are postmenopausal, trying to lose weight, or don’t consume enough calcium, you are liable to developing cramps.[4] Foods high in calcium include dairy products, dark leafy greens, sardines, and soybeans. Many food items are often fortified with calcium as well. Nevertheless, calcium deficiency is a common occurrence. Consider taking dietary supplements to increase your calcium intake. Many people find relief by taking a 1200 mg calcium supplement at bedtime.
 
 5. Try a spoonful of yellow mustard. No one really knows the reason behind most muscle cramps, and there is no "one size fits all" solution. One remedy that's safe and inexpensive to try at home is a spoonful of yellow mustard. While there's been little research on this particular remedy, some people swear by it for their muscle cramps.[5] Plain yellow mustard is the best mustard to use for this purpose. Don't bother with stone-ground or fancier varieties. It may be the vinegar, or it may be the turmeric in yellow mustard that results in muscle easing.
   

Method 2 of 2: Relaxing Your Muscles

1. Stretch deeply. A cramping muscle can relax when stretched correctly. A regular program of stretching lengthens muscle fibers so they can contract and tighten more vigorously when you exercise. A stretch should never feel painful. If you feel something sharp or stabbing, relax your stretch.[6]
       
For a calf cramp, set your feet apart, the affected leg in front of the other. Lean your body weight towards the front leg, bending slightly at the knee, keeping heels of both feet on the floor. Hold for 15-30 seconds.
      
 Another calf stretch is seated with both legs extended together in front of your body. Hold the feet in a relaxed position, and keep your back straight. Place hands on the floor on the outside of each leg. Gently slide forward, leaning toward your feet. When you reach the edge of the curve, hold this stretch for 30 seconds. Stretch your thighs one at a time. Standing, raise one foot towards your buttocks, bending at the knee. Hold your raised leg by the ankle or back of your foot. Pull as close as you can to your buttocks, stretching the thigh muscle, and hold for 30 seconds. You may want to hold the wall or a chair with your free hand for balance.
   
2. Apply heating pad. Heating pads are commonly used to apply heat to a cramped muscle on the back, arms or legs. Heat will help relax the muscle, and encourage the blood circulation within the affected area.[7]
       
Set the pad on its lowest setting, and allow to remain in place for 20 minutes. Always remove the pad for at least 20 minutes before reapplying. Heat is primarily used for muscle pain and relaxation purposes. Don't apply heat for an injured muscle, or a muscle that is strained, torn, or pulled. Other options for applying localized heat include: water bottle, heated gel pack or heated bean bag.
  
 3. Massage the cramped muscle. If your cramped muscle is in an area you can touch with your hands, such as your legs, try to massage it. Grasp your leg muscle tightly with both hands, and rub deeply and firmly to help it relax.[8]
      
 Having a second person who can help massage areas you may not be able to reach will help. It's not necessary that the person be a trained specialist. Simply deep rubbing of your muscle often helps the muscle relax. A massage should not be painful. If your muscles are tightly bound by cramp, certain types of massage can cause injury. Never continue with a massage that is painful.
      
 A massage therapist works with deep tissue relaxation, and therapeutic treatment of muscle cramps. Seeing a professional massage therapist should be considered for chronic cramps that don't respond to your own treatment. Mix 1 part wintergreen oil with 4 parts vegetable oil. Massage this mixture into the muscle cramp. Wintergreen contains methyl salicylate, which relieves pain and stimulates blood flow
 
 4. Take a warm bath or shower. Soaking in an Epsom bath helps relax your muscles, and releases the cramp. Taking a bath for at least 12 minutes, 3 times a week can help treat and prevent cramped muscles.[9]
      
 Epson salts are not actually salt, but a mineral combination of magnesium and sulfate. If you are using a hot shower for muscle cramps, direct the water flow towards the affected area. If you have a high-pressure water stream, this will provide additional massaging benefits.
  
 5. Try medication to help with the pain. Over-the-counter medications including ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) are effective at relieving pain caused by cramped muscles, though they don't actually treat the muscle itself.[10]
      
Check with your medical professional if you have health conditions that may be negatively affected by taking painkillers. Examples of such conditions include any type of kidney or liver disease, or consume more than 3 alcoholic beverages daily. Muscle relaxants such as cyclobenzaprine (Flexeril), orphenadrine (Norflex), and baclofen (Lioresal) can be helpful to relax cramping muscles. Speak with your doctor to learn if this is an option for you. Botox (botulism toxin) has been used in recent years to treat muscle cramping as a result of spastic muscle disorder.



http://www.wikihow.com/Treat-a-Cramped-Muscle

Migraine Treatments: These drug-free approaches can cut the frequency and severity of migraine attacks.

Approximately one in seven people in the UK regularly suffers the misery of migraine attacks and women are three times more likely to get them than men.

A migraine is more than just a bad headache it is a symptom of a deeper disorder of the blood and nervous systems that occurs when blood vessels in the brain contract and then suddenly dilate, causing the release of pain-causing chemicals such as histamine and substance P. At the same time, blood platelets become stickier and clump together, although it is not clear whether this also produces migraine symptoms.

The most common migraine symptom is a severe, throbbing pain, usually on one side of the head only, which can be accompanied by nausea, sometimes with vomiting, and extreme sensitivity to light and noise.

Migraines can be triggered by foods containing chemicals called amines such as cheese, chocolate and pickles or by an individual sensitivity to just about any food the most common being milk, wheat, eggs and oranges. Stress, weather changes, smoking and too much or too little sleep can all cause migraine headaches too by triggering hormonal or nervous system changes that affect the production of amines in your body.

Conventional migraine drugs can cause headaches as a side-effect!In a small amount of cases migraines can lead to further complications such as vision loss or stroke. For this reason, and because frequent, severe headaches can be a symptom of a more serious condition such as a brain tumour or haemorrhage it is vital that you see your doctor
for a proper diagnosis.

Doctors routinely treat migraines with two main types of drugs painkillers to treat acute attacks and vasoconstrictors (which stop blood vessels dilating) for prevention. These drugs do nothing to cure the condition itself and may even cause headaches as a side-effect!
More worryingly, vasoconstrictors are not selective; they contract the arteries in the heart as effectively as those in the brain, which increases the risk of a heart attack (Circulation 1998; 98: 25-30).

Fortunately migraines can often be completely controlled using safe and effective alternative treatments.

Feverfew can offer much-needed relief from debilitating symptoms
Feverfew (Tanacetum parthenium) is a herb that has proved its worth as a migraine preventive in several clinical trials. It contains a compound called parthenolide, which has been shown to block the release of pain chemicals in the brain and to reduce blood platelet clumping (Lancet 1985; 1: 1071-4).

As far back as 1997 a study was conducted involving 57 migraine patients who took feverfew for two months, following which one group took a placebo while the other group continued with feverfew. After a further two months, the two groups switched treatments for two months more.

The results showed that when feverfew was being taken migraine symptoms including pain, nausea, vomiting and sensitivity to light and noise were much reduced (Phytother Res 1997; 11: 508-11). Take 125mg of the freeze-dried herb (standardised to 0.2 per cent parthenolide), one to three times a day. Do not use feverfew if you are pregnant or breast-feeding.

Frequency of migraine headaches reduced by 50% after just 12 weeksA new study has confirmed earlier findings that high doses of vitamin B2 (riboflavin) can reduce the frequency of migraine headaches (Eur J Neurol 2004; 11: 475-7). Researchers at the Humboldt University of Berlin gave 23 migraine sufferers 400mg of riboflavin daily for six months.

The subjects recorded details of the migraines they experienced as well as their use of pain-killing drugs during the trial. By three months into the trial, the average frequency of migraine attacks had been cut in half and the use of painkillers had dropped by 35 per cent. This backs up results from an earlier study, which also found that treatment with riboflavin cut the total number of headache days by half (Neurology 1998; 50(2): 466-70).
Riboflavin works by boosting energy production in the cells. This is thought to help as migraine patients appear to have unusually low energy reserves in the mitochondria of their brain cells. Take 200mg of riboflavin twice a day. Doses this high are completely safe, but some people might experience mild digestive upset or facial redness, in which case you should lower the dosage until these side-effects clear up. 

Another nutrient that boosts cellular energy production is co-enzyme Q10 (Co-Q10) and it is effective at preventing migraines. In a study at the Thomas Jefferson University in Philadelphia, 32 migraine patients took 150mg of Co-Q10 a day for three months. The number of migraine attacks they suffered was more than halved, while the total number of migraine days fell from 7.34 to 2.95 per month, a reduction of 60 per cent (Cephalalgia 2002; 22(2): 137-41). Take 120 to 240mg of Co-Q10 a day.

Migraine sufferers have also been found to have lower blood and brain levels of magnesium than non-sufferers (Cephalalgia 1999; 19: 802-9). In a double blind trial involving 81 migraine sufferers, researchers at the Munich-Harlaching Clinic in Germany found that 600mg of magnesium a day reduced the frequency of attacks by 41.6 per cent and also significantly cut total migraine days and the need for pain killing drugs (Cephalalgia 1996; 16(4): 257-63). Take 600mg of magnesium a day.

Acupuncture and exercise can help prevent migraine attacks
As well as the supplements mentioned above, certain physical treatments also have a good record in migraine prevention. A recent UK study reported in the British Medical Journal, involving 401 patients attending GP clinics in England and Wales, has shown that acupuncture provides a beneficial alternative to drugs for treating migraines and other kinds of headaches (BMJ 2004; 328: 744). Total headache days, use of medication and days lost from work were all substantially reduced following acupuncture treatment.

To find a qualified practitioner near you contact The British Acupuncture Council; Tel: 020 8735 0400 or visit: www.acupuncture.org.uk

Keeping active can work wonders, too. According to a recent study, taking just three 40-minute sessions of moderate aerobic exercise a week can significantly cut the frequency, duration and severity of migraine attacks (Cephalalgia 2003; 23: 972-6). The researchers put the beneficial effects of exercise down to the production of pain-killing chemicals called endorphins in the brain. 


 http://www.thehealthierlife.co.uk/natural-health-articles/migraine-headache/drug-free-migraine-treatments-00576/

Chocolate cake breakfast could help you lose weight.

Eating chocolate cake as part of a full breakfast can help you lose weight, say scientists. 

 

 

It sounds too good to be true but new research says having dessert - along with the traditional fry up - burns off the pounds.

Morning is the best time to consume sweets because that's when the body's metabolism is most active - and we have the rest of the day to work off the calories, a new study shows.

Eating cookies or chocolate as part of breakfast that includes proteins and carbs also helps stem the craving for sweets later.

Researchers split 193 clinically obese, non-diabetic adults into two groups who consumed either a low-carb diet that included a 300-calorie breakfast or a balanced 600-calorie breakfast that included a chocolate cake dessert.

Halfway through the 32-week study both groups had lost an average of 33 lbs per person. But in the second half of the study the low-carb group regained an average of 22 lbs per person - while the dessert gorgers lost another 15 lbs each.



http://www.telegraph.co.uk/news/health/news/9069276/Chocolate-cake-breakfast-could-help-you-lose-weight.html

Vanilla Cinnamon Protein Pancakes

Adding protein into your diet doesn’t have to be a drag, especially when you can get it in the form of a pancake. Just warm up your griddle and combine a few simple ingredients to get your day started out right and keep you feeling full for hours to come. Keep in mind when preparing these that the mixture is going to be quite different from what you may be used to in a boxed pancake mix. If they aren’t spreading out on your griddle enough, take the back of a spoon or measuring cup and gently flatten them out. This recipe makes a handful, and they’re still great when reheated! They are a wonderful snack to have right before a workout. Eat them cold or pop them in the microwave for 20-30 seconds.

Vanilla Cinnamon Protein Pancakes

Prep time: 10 minutes

Cook time: 5-7 minutes

Yield: 10 pancakes

Serving size: 3 pancakes, 1 Tbsp of sugar free syrup

Ingredients

• 1 cup low-fat cottage cheese
• 2½ cups instant whole grain oats
• 16 oz carton egg whites
• 1½ scoops vanilla protein powder
• 1 Tbsp Stevia (or your favorite sweetener)
• ½ tsp cinnamon
• ½ tsp vanilla
Optional Toppings*:
• sugar-free maple syrup
• sugar-free fruit preserves
• fresh fruit
• *Optional ingredients are not included in the nutritional calculations.

Instructions

1. Combine all ingredients and mix well.
2. Heat a skillet and lightly spray with cooking spray.
3. Using 1/3 cup pour batter into skillet or pancake griddle. Use the back of the measuring cup to gently flatten batter.
4. Repeat until there isn’t room on the griddle. When cakes bubble, flip and cook until golden.
5. This recipe makes a lot. Allow extra pancakes to cool side-by-side before storing them in plastic baggie or a tupperware
6. container. Great with fruit for a post workout snack!

Nutrition Information

Per Serving: (3 pancakes)

Calories: 311

Calories from fat: 50

Fat: 6g

Saturated fat: 2g

Cholesterol: 9mg

Sodium: 344mg

Carbohydrates: 39g

Fiber: 5g

Sugar: 3g

Protein: 28g

Vitamin A: 2%

Vitamin C: 0%

Calcium: 5%

Iron: 13%

WWP+: 8

http://www.skinnymom.com/vanilla-cinnamon-protein-pancakes/

5 Ways Exercise Has Made Me Better at Life

Exercise. Either you love it, loathe it or are not very familiar with it. Aside from participating in sports in my teens, exercise wasn’t present much in my life. That is unless you count walking around the mall several times a week as exercise – then I was a pro exerciser!

You see, metabolism was my best friend until I had my son at age 24; then I started to understand the need for exercise and the confidence high that came with it. After all, there are only so many double cheeseburgers you can eat at McDonald’s until the line “you need to eat a cheeseburger” is less heard and you understand just why “mom pants” are an actual thing.

Fast forward to your 30s (love your thirties, ladies!) and you and metabolism are no longer besties because exercise has taken its place as your BFF. And now your wardrobe closet looks like Under Armour threw up all over the place. Sound familiar to anyone?

Cute clothes are not the only reason that exercise has made me better at life, though. I’ve learned so much along the way, but here are my top five.

1. I have formed a better relationship with commitment. You see, the most important part of maintaining a healthy lifestyle is commitment. Without it, you’re short of setting yourself up for success. By having commitment, you’re shaping to the best of your ability. And that’s just not in physical form but internally as well.

2. I understand my own body better. By giving myself the daily exercise that my body needs, I know what my capabilities are or when I’m pushing too hard and need rest. Knowing your own limits also allows you to avoid injury.

3. I surround myself with positivity. Since finding exercise, I've made a whole new circle of friends with the same interests and similar goals. You wouldn't believe the difference it makes when you have others to look toward for motivation or encouragement. Now when I feel like skipping leg day or don’t feel like prepping meals on Sunday, I check out my Instagram feed. Seeing others do these same tasks helps to push me to do them myself.

4. Exercise makes me think about the kind of food I am putting into my body. Ten out of ten times if I work out early, I won’t want to stop at a fast food chain for lunch, simply because I don’t want to waste that ab workout that I woke up an hour early to complete before work. No amount of french fries is worth that.

5. I feel younger. And with that younger feeling comes a beautiful thing: confidence. I love clothes shopping more than I did when I was younger because I know that I have worked hard for the body I have. And there’s no more satisfying feeling than being happy with the work that you've put in.

http://www.skinnymom.com/5-ways-exercise-has-made-me-better-at-life/

Frozen Blueberry Yogurt Bites

We can honestly say these are as good, if not better, than ice cream bites. They’re simply made and a perfect on-the-go tasty treat. Blueberry Frozen Yogurt Bites can be your family’s new favorite healthy dessert or sweet snack. At 38 calories and 1 WWP+ per 12 or 13 frozen berries, this will be your new go-to treat!

Frozen Blueberry Yogurt Bites

Prep time: 10 minutes minutes

Cook time: 1 hour freeze time minutes

Yield: 10 servings

Serving size: 12-13 frozen blueberry bites

Ingredients

• 1 pint container blueberries (about 125 blueberries)
• 1 cup vanilla, nonfat Greek yogurt
• 1 tablespoon stevia (or your favorite sugar substitute)

Instructions

1. Line a baking sheet with parchment paper or a nonstick Silpat® mat, and set aside.
2. In a medium mixing bowl, stir together the yogurt and sweetener.
3. Working in 2 batches, gently fold in the blueberries to coat in the yogurt. Scoop them up with a fork and tap the excess yogurt off.
4. Place the blueberries on the baking sheet, being careful not to have them touch.
5. Freeze the baking sheet until the blueberries are completely frozen, about 1 hour.
6. Store leftovers in an airtight container in the freezer.

Nutrition Information

Per Serving: (12-13 frozen blueberry bites)

Calories: 38

Calories from fat: 1

Fat: 0g

Saturated Fat: 0g

Cholesterol: 1mg

Sodium: 10mg

Carbohydrates: 8g

Fiber: 2g

Sugar 7g

Protein: 3g

WWP+: 1

http://www.skinnymom.com/frozen-blueberry-yogurt-bites/