THE BENEFITS OF GRAPES

THE BENEFITS OF GRAPES

I just love grapes, they are one of my favorite fruits to eat as a snack or added to muesli for breakfast.  There are different types of grape but I love the dark ones.  Which one is your favorite?

Grapes have been classed as a low glycemic index (GI) food, with GI values ranging between 43-53.  With a low GI value, grapes are not necessarily the same as having blood sugar benefits. In the case of grapes, recent studies have shown that the low GI value is also a good indicator of this fruit's blood sugar benefits. Better blood sugar balance, better insulin regulation, and increased insulin sensitivity have now been connected with intake of grape juices, grape extracts, and individual phytonutrients found in grapes.

Several of the grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient most present in grape skins, but also in grape seeds and grape flesh).

The health benefits of grapes include their ability to treat constipation, indigestion, fatigue, kidney disorders, macular degeneration and the prevention of cataracts. Grapes are one of the most popular and delicious fruits, are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium.

Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and slow down aging.  Grapes have a high nutrient content and play an important role in ensuring a healthy and active life.

Antibacterial activity:

Red grapes have strong antibacterial and antiviral properties that can protect you from infections. They display strong antiviral properties against the polio virus and the herpes simplex virus. Studies have also shown that grape juice can tackle bacterial infections in the gut and other systems.

Blood cholesterol:

Grapes contain a compound called pterostilbene, which has the capacity to lower a person’s cholesterol levels. Pterostilbene is closely related to resveratrol, the beneficial antioxidant and coloring flavonoid that is also found in grapes, and early research has shown that it has anti-cancer qualities as well as having a great impact on cholesterol levels.  It is also thought to have preventative powers over cognitive decline. The saponins present in the skin of grapes can also prevent the absorption of cholesterol by binding with it.

Immune System:

Grapes are packed with flavonoids, minerals and vitamins.  The high levels of Vitamin C, K, and A in grapes gives you a healthy boost to many of your organ systems, particularly your immune system, which means less chance of coming down with common colds, as well as serious health issues.



Cancer prevention properties:

Grapes have been found to have strong anti-cancer properties due to the anti-inflammatory effect of resveratrol. It is particularly effective in reducing the chances of colorectal cancer and breast cancer. The anthocyanins and pro-anthocyanidins in grapes have properties of an anti-proliferate and can inhibit the growth of cancer causing agents. Grape juice not only prevents the risk of cancer but also suppresses the growth and propagation of cancer cells. The pigments contained in grapes enhance the overall immunity of the body to a wide range of diseases.

Bone Health: 

Grapes are a wonderful source of micro-nutrients like copper, iron, and manganese, which are all important in the formation and strength of the bones. Adding grapes into your diet on a regular basis can prevent the onset of age-related conditions like osteoporosis. Manganese is an extremely important element in the body, which aids in everything from protein metabolism, collagen formation, and nervous system functioning.

NOT GOT TIME FOR EXERCISE? HERE ARE 5 EXERCISES YOU CAN DO AT THE OFFICE!

Here is a great blog from The Daily Hiit Blog.  

We are all guilty of saying that we don't have time to exercise as much as we would like to but now you can do some exercise while you are at work!  

We all get a bit restless from sitting at the desk for too long.  Why not take a break and do some squats in the loo for instance.  While you are at the photocopier you could strengthen your calves by going up on the balls of your feet and back down again.  These are just a few ideas.  I think this is such a great idea.


GO HERE FOR THE BLOG

7 STEPS TO FIND YOUR HAPPY WEIGHT

Today I want to share with you the 7 steps to find your happy weight which I was reading on The Daily Hiit Blog.  

In this blog you will learn just what is a happy weight?  Why you should throw your scales away!  You might think that by losing 10 pounds it will make you healthy but will it make your body happy?  We all need to focus on finding our happy weight instead of the perfect number.  We are all different shapes and sizes and so we will not all be a size 10.  

Here is whats in the blog: 

Quit Restricting

Stop Size Obsessing

Stop Eating Junk

Ditch The Diet Pills

Have More Fun

Cut Out Alcohol and Cigarettes

GO HERE TO READ

HAVE YOU DISCOVERED BUCKWHEAT YET?

BUCKWHEAT

Here are the facts about Buckwheat




You would think that the Buckwheat grain would not be gluten free right, but it is in fact naturally gluten free. Along with the grain Quinoa this is another healthy grain that you can eat to help with your weight loss.  I personally try and stay away from wheat and gluten by choice and not because I am allergic to it.  With all the hype about vegetarian and gluten-free diets, I am surprised that there isn't more discussion about buckwheat.

Buckwheat is loaded with health benefits and is similar to whole grains.  It is a great source of heart-healthy fiber, which helps keep you full for longer and provides hunger-satisfying protein without any of the cholesterol or saturated fat that animal protein contains. It also offers eight essential amino acids, making this complete protein a smart nutritional choice for vegetarians.

Other buckwheat benefits include fatigue-fighting iron, bone-healthy calcium and immune system-boosting manganese, magnesium, copper and zinc. Buckwheat is a good source of a powerful flavonoid, rutin, which has been shown to protect against blood clots. It also contains omega-3 and omega-6 essential fatty acids.  

Buckwheat's lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL, the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.

The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheat also scored highest on their ability to satisfy hunger.

I found this recipe on About.com which uses buckwheat flour, these are delicious especially with the peppermint extract added.

Chocolate Chip Mint Cookies

Ingredients:

1 1/8 cup light buckwheat flour (see note)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter
3/4 cup brown sugar
1/2 teaspoon vanilla extract (for chocolate mint chip cookies, use 1 teaspoon peppermint extract)
1 large egg
1 cup (6 ounces) gluten-free chocolate chips
1/2 cup chopped nuts (optional)
Preparation:

Preheat oven to 375° F / 190° C

Line 2 large baking sheets with parchment paper or lightly oil

Combine dry ingredients in a medium bowl and whisk to combine. In a large mixing bowl, combine egg and sugar and beat with an electric mixer on high until light and fluffy. Add butter and beat on high until combined. Add extract and beat briefly. Add dry ingredients and mix until combined. Stir in chocolate chips and nuts (optional).

For 1 dozen large cookies use a 2 tablespoon (1/8 cup) ice cream scoop or drop heaping tablespoons of dough on prepared baking sheets. 

For 2 dozen small cookies use a 1 tablespoon ice cream scoop or a rounded tablespoon.

Bake in preheated oven for 9-11 minutes or until cookies are crisp on edges and slightly soft in the middle. Cool on baking sheet.

CALLING ALL JUICERS - JOIN THIS EVENT!

THE BIG JUICE REBOOT!

From the 9-11 October how would you like to get involved in this big juice event by Jason vale.  All you have to do is go to the link below and register. You will get daily e-mails telling you what to do next, there is a shopping list so you know what you need to get to join in.  From the 9th October, you will get daily videos from Jason.  

Join the number 1 best-selling author Jason Vale, known as The Juice Master and thousands of others from all over the world in one of the BIGGEST JUICE REBOOT EVENTS ON THE PLANET!

This 3-day rapid healthy weight loss juice reboot program is designed by Jason Vale.

The average person drops 3 – 6lbs in just 3 days! Many people also claim improvements to their skin, nails, hair, sleep, mood and even lower cholesterol this surprisingly easy 3-day juice plan that has already helped to transform the lives of thousands of people. Not only that but if you sign-up you will gain access to daily coaching videos from Jason Vale himself – PLUS if you send in a video showing how you got on with your juice reboot you will also be entered into the hat to win a free stay at his beautiful new health retreat in Portugal – Juicy Oasis Health Retreat & Spa.

So what are you waiting for, join in and click the link below.


JOIN HERE



All The Best

Andrea Howard

NATURAL FOODS TO REVEAL YOUNGER AND HEALTHIER SKIN!

Healthy skin is beautiful skin and is something we can only achieve by nourishing it from the inside out and by using only natural products. 80% of our skin health depends on what we eat and the remaining 20% on what we use topically.  Its functions are underestimated when compared to the rest of the bodily systems but without the skin, we simply couldn’t survive.  If you are using expensive products for your skin but eating a junk food diet then you are not doing the right thing to promote healthy skin.

When you eat nutritious foods consistently then you will begin to rebuild the cellular structure of your skin.  This will take time as the skin has many layers.  What you eat and drink now will only be seen in 4 to 6 weeks time. So if you commit to eating and drinking the right foods, your skin will become healthy and beautiful. 

Here is an easy guide of natural foods to reveal younger and healthier skin.

I think the first thing to mention is to drink water.  It is important to keep hydrated. Your skin will benefit from flushing out those toxins by drinking at least a litre of water a day.  Another great way to drink your water is by adding a slice of lemon.  This will help to flush out those toxins and also helps keep you regular!

1 - Vitamin C 

Vitamin C rich foods are excellent for your skin. Try and eat lots of berries, citrus, and fruits like oranges, grapefruits and lemons. Many tropical fruits are also very rich in vitamin C, so load up on foods like red pepper, guava, papaya and pineapple. You should also take a Vitamin C supplement if you are not getting enough from your diet as this will also boost your immunity. 

2 - Omega 3 Essential Fatty Acids 

Omega 3 essential fatty acids can be really benefiticial for your skin, hair and nails. The most common way to get your omega 3 is by taking fish oil capsules every day.  If you like fish then this is a good way to get your Omega 3, especially wild salmon, trout, herring, and sardines. You can also enjoy other non-fish sources of Omega 3 such as flax seeds, walnuts, cloves, mustard seeds, chia seeds and Omega 3 eggs. 

3 - Biotin is also known as a beauty vitamin. Biotin is one of the 8 B Vitamins and can also be known as Vitamin H. This Vitamin is great for your skin, hair and nails. 1000mcg (watch the difference between mcg and mg) a day is more than enough. The foods to eat to get your biotin are eggs, salmon, mushroom, swiss chard, carrots, almonds, walnuts, goat milk, cauliflower, berries, legumes and meat. 

4 - Broccoli

This vegetable is one of the cruciferous vegetables and is high in antioxidants, including vitamins C and E. The vitamin C in broccoli aids in collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage.

5 - Almonds

These nuts are one of the best food sources of vitamin E. Eat whole almonds as a snack or add sliced almonds to salads, cereal, yogurt, a stir–fry or baked goods. You can also toast almond slivers and serve them on top of fish, chicken, or even rice or pasta dishes. The vitamin E in almonds can help nourish your skin and protect it from the sun's damaging UV rays. Just be sure not to eat too much of them since nuts are high in calories!.

6 - Carrots

Eat carrots to keep your skin healthy and vibrant. Carrots are high in beta carotene, an antioxidant that is converted to vitamin A inside the body. It helps repair skin tissue and protects against the sun's harsh rays. Enjoy carrots raw in salads or with a dip like almond butter, hummous or guacamole, or try roasting them in a little olive oil to develop a rich, sweet flavor. Cooked carrots have even more skin–friendly beta carotene than raw ones.

7 - Pumpkin Seeds

Pumpkin seeds are a skin superfood because they're so high in zinc. Zinc protects your cell membranes, helps maintain collagen, and promotes skin renewal. Enjoy pumpkin seeds on their own as a snack, add them into a homemade trail mix, or sprinkle them on yogurt or oatmeal.

8 - Beetroot

Beetroot might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing. Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body and lower cholesterol too.

9 - Avocado

Avocados are widely known to be a great source of vitamin E, which boosts the skin’s vitality. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation.  Avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture. Eating a regular portion of avocado (half a pear will do!) can also improve the skin’s ability to keep itself moisturised.

10 - Garlic

Each clove of garlic is full of a naturally occurring chemical called allicin and when digested, reacts with the blood to create a product capable of killing off many harmful bacteria and viruses your body might be harbouring – including that which causes acne and other skin infections. Couple this with antioxidants, and it’s almost unbeatable. To get the most out of garlic, eat raw, chopped finely into a salad or stirred into a meal before serving.  You could also roast garlic cloves in their skins when you roast some veggies. When ready just squeeze the garlic out of the skin and it has a delicious sweet taste.

11 - Sweet Potato

There is evidence to suggest that high cortisone levels, one of the main hormones released by the adrenal gland in response to stress, can lead to break-outs. Regulating fluctuating blood sugar levels can help us to combat stress by lifting our moods. Try eating vitamin-packed complex carbohydrates, which release sugar slowly over time, like sweet potato. The root vegetable also contains beta-carotene, which converts to vitamin A.

12 - Dark Chocolate

Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition indicates that women who drank cocoa fortified with 326 milligrams of flavonols had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.  Of course you don't just have to drink it, a few chunks of at least 70% dark chocolate will do the trick.

There are natural Ingredients for all Kinds of Skin Issues too.  If you suffer from a skin condition such as acne, eczema, rosacea, psoriasis, you already know how they can make your life difficult because it’s very challenging to find a product that works or at least doesn’t make your condition worse. These Natural Ingredients will help to deal with all sorts of skin troubles.

Try them if you suffer from any of the following skin issues: eczema, rosacea, psoriasis and acne, sensitive skin, dry skin, mature skin, combination skin, oily skin or sunburnt skin. 

1 - Aloe vera has antiseptic, antifungal and anti-bacterial properties. You can use aloe vera gel to treat all kinds of skin issues such as sunburn, eczema, rosacea, psoriasis, acne, dry skin, and patchy skin. 

2 - Extra Virgin Coconut Oil has lauric acid which is the same acid found in breast milk. It can be used on all sorts of skin problems, just make sure that you use an organic extra virgin coconut oil. Taking 1 tbsp of extra virgin coconut oil daily can also make a huge difference in the way your skin and hair look. It can also boost your immunity and improve overall health.

3 - Raw Honey is an amazing superfood. It has anti-fungal, anti-viral and anti-bacterial properties and is an ideal skin food. Use raw honey in all of your facial masks, hair masks, body masks and also eat it, its delicious.

4 - Epsom Salt is rich in magnesium and it helps to calm down redness and inflammation of the skin. Put some in your bath or use it in your facial masks to heal eczema, rosacea, psoriasis, acne and other skin issues.


All The Best

Andrea Howard