AKIDI: THE MAGIC BEANS

Black beans (Akidi, according to the ibos) and other legumes are noted for their high protein content. Most people also know them for their gas production and heart burns, these are individual effects of consumption, there are overwhelming health benefits of black beans. Here are a few of them.

Digestive Tract Benefits

Unlike dietary sugar, which can move very quickly through the digestive tract and out of the digestive tract into the bloodstream, or dietary fat, which can move very slowly through the digestive tract and out of the digestive tract into the lymphatic system or bloodstream, both protein and fiber can moves through the digestive tract at a moderate pace. In terms of digestion, both protein and fiber help to keep digestive processes steady. Movement of food from the stomach to the small intestine, called "gastric emptying" and movement of food through the small intestine and the large intestine can occur at a more desirable pace when foods are rich in protein and fiber are ingested. This steadying of the digestive process helps lessen the burden on any one part of the digestive tract. This allows food to move along in a way that supports optimal chemical balances and populations of micro-organisms.

The idea of digestive tract support from black beans may sound surprising. Many people think about black beans (and beans in general) as problem-causing foods in the digestive tract, perhaps largely because of gas production. But recent research has shown that black beans actually provide special support in the lower large intestine (colon) where gas if often produced. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in most other legumes. It is the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of the digestive tract. The IF content of black beans may be the reason for its colon cancer preventive property speculated by most studies.

Benefits for Blood Sugar Regulation (Type 2 Diabetes):

The landmark "protein-plus-fiber" combination in black beans and other legumes is also a key to their outstanding support for blood sugar balance and blood sugar regulation especially for diabetics. As described earlier, protein and fiber can move through the digestive tract at a moderate pace. Unlike dietary sugar (which can move too quickly), or fat (which can move too slowly), both protein and fiber can move at a moderate pace. By steadying rate of movement through the digestive tract, protein and fiber help to steady the breakdown of food into component parts, including simple sugars. This better-regulated breakdown of food helps to prevent extremes with respect to simple sugar uptake from the digestive tract. Too much simple sugar uptake all at once can result in hyperglycemia. Too little simple sugar uptake can result in hypoglycemia.The 15 fiber grams and 15 protein grams in one cup of black beans help prevent both extremes - excessive simple sugar release from the digestive tract, and also insufficient simple sugar release.

With respect to prevention of type 2 diabetes, researchers have become especially interested in some of the alpha-amylase inhibitory effects of black beans. Naturally occurring compounds in this legume slow down the activity of alpha-amylase enzymes. Since these enzymes are important for breaking down starch into sugar, their slowing down can result in less sugar release from food starches. We suspect that the alpha-amylase inhibitors in black beans work together with proteins and fibers to help steady blood sugar levels and make this legume especially valuable for blood sugar regulation.

Cardiovascular Benefits (With Focus on Phytochemical Content)

Much of the original research on bean intake and decreased risk of cardiovascular disease focused on the outstanding soluble fiber content of beans. One cup of black beans provides over 4 grams of soluble fiber, and this is precisely the type of fiber that researchers have found especially helpful in lower blood cholesterol levels. Decreased risk of coronary heart disease (CHD) and myocardial infarct (MI, or heart attack) have both been associated with increased intake of soluble fiber from food. In particular, they have been associated with increased intake of soluble fiber from legumes. More recent research, however, has focused on the variety of phytonutrients (both antioxidant and anti-inflammatory) contained within black beans. While we tend to think about brightly colored fruits and vegetables as our best source of phytonutrients, black beans are actually good excellent sources of bioactive components. The seed coat of black beans is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are primarily responsible for the rich black color that we see on the bean surface. Kaempferol and quercetin are additional flavonoids provided by this legume. All of these flavonoids have well-demonstrated antioxidant and anti-inflammatory properties. Also contained in black beans are hydroxycinnamic acids including ferulic, sinapic, and chlorogenic acid, as well as numerous triterpenoids. These phytonutrients also function as antioxidants and, in some cases, as anti-inflammatory compounds as well. Antioxidant and anti-inflammatory protection is especially important for our cardiovascular system. When our blood vessels are exposed to chronic and excessive risk of oxidative stress (damage by overly reactive oxygen-containing molecules) or inflammation, they are at heightened risk for disease development. The prevention of chronic, excessive oxidative stress and inflammation is a key to decreased risk of most cardiovascular diseases. We expect to see increased attention to the phytonutrient content of black beans in future research on cardiovascular support from this special legume. Be sure to drain and rinse canned black beans to reduce sodium content.

When addressing the issue of cardiovascular support, it would be wrong to ignore the rich supply of conventional nutrients in black beans. One cup of black beans provides nearly two-thirds of the Daily Value (DV) for folate--arguably one of the most important B vitamins for decreasing risk of cardiovascular disease. Black beans also provide about 120 milligrams of magnesium per cup. That's nearly one-third of the DV for a mineral that is more commonly associated with cardiovascular protection than any other single mineral. Antioxidant minerals like zinc and manganese are also plentiful in black beans. Finally, black beans provide about 180 milligrams of omega-3 fatty acids per cup in the form of alpha-linolenic acid (ALA) according to Worlds Healthiest Foods (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2).

Cancer Preventive Property:

Given the impressive array of antioxidant and anti-inflammatory phytonutrients in black beans, we have not been surprised to see numerous studies connecting black bean intake with reduced risk of certain cancers, especially colon cancer. Chronic excessive oxidative stress and chronic excessive inflammatory are both risk factors for the development of many cancer types. By increasing the body's supply of antioxidant and anti-inflammatory nutrients, black beans may be able to help lower cancer risk.

Maintaining Healthy Bones:

The iron, phosphorous,calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structural integrity and strength. Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Virtually all of the body's calcium supply and 80% of its phosphorus stores are contained in bones, which makes it extremely important to get sufficient amounts of these nutrients from the diet.

Warding off heart disease:

The black bean's fiber, potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The soluble fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk ofheart diseaseby binding with the substance. Vitamin B6 and folate prevent the buildup of homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems. The phytochemicals  (quercetin and saponins) found in black beans also aid in cardioprotection. Quercetin is a natural anti inflammatory that appears to reduce the risk ofatherosclerosisand protect against the damage caused by low-density lipoprotein (LDL) cholesterol.Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.

Detoxification of Sulfites and Sexual Dysfunction: 

Studies have shown that black beans are extremely high in molybdenum, a rare mineral not usually found in foods.Molybdenumis important for a number of reasons, primarily because it breaks down and detoxifies sulfites. Sulfites are acidic compounds found in wines, dried fruits, and some vegetables, and many people are very sensitive to their effects, which include headaches and disorientation. The molybdenum found in black beans counteracts these effects, neutralizing the negative effects so people can enjoy those foods again.Molybdenumalso helps in cell energy production and development of nervous system. Molybdenum has also been shown to reduce impotence and erectile dysfunction in older men when regularly consumed in the diet. This rare vitamin has regularly been linked to increased energy and interest in sexual activity in older men.

Pre-Natal Brain Health:

Another benefit of folate, which is found in such high levels within black beans, is its’ role in protecting infants in the womb. The folate levels in a woman’s body are integral to the normal andhealthy development of the fetus, particularly in the brain and spinal cord. By adding healthy amounts of black beans, and therefore folate, into the diet, one can prevent the development of spinal bifida and encourage healthy brain growth and intellectual development.

Health Risks

Phytic Acid: 

Beans have natural seed coats that protect their nutritious contents from predators and insects while growing in nature. One of the components of that seed coat isphytic acid, which protects the seed from premature germination. If the phytic acid is not removed from the bean before eating, it can bind to common minerals like calcium, magnesium, and copper, preventing them from being absorbed as nutrients in the body. These unabsorbed minerals can build up and cause many different conditions, from small irritations like digestive irritability to more serious issues like hormonal disruption and impaired brain function.One should make sure beans are soaked in water to remove much of the phytic avids and afterwards they are properly cooked to neutralize any remaining phytic acids.

Oligosaccharides:

Black beans contain a complex sugar called oligosaccharides,and the human body does not produce the enzyme that would naturally break that sugar down. Therefore, oligosaccharides ferment in the digestive system and begin to produce methane, which is released from the body in somewhat unpleasant ways. Again, soaking your beans in water and making sure that they are cooked can greatly reduce the amount of oligosaccharides in the beans, along with reducing all of the other organic parts of beans that are difficult to digest or process.

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MANGOES: USHERING IN YOUR MAJESTY

Mangoes: one of my very personal favorites is in season now (YIPEE), well I thought I'd dish you guys a profile on what you stand to gain from these yellow beauties. Be sure to thank me later *winks*

What are in Mangoes?

One hundred grams of mango contains 100calories, 1 gram protein, 0.5 grams fat, 25 grams ofcarbohydrate(23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium. Mangoes also contribute copper, calcium and iron to the diet as well as antioxidants such as zeaxanthin, beta-carotene,quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat

Health benefits of consuming mangoes

Age-related Macular Degeneration:

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly wards off damage frommacular degeneration.A higher intake of all fruits (3 or more servings per day) has also been shown todecrease risk of and progression of age-related macular degeneration.

Asthma prevention:

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients isbeta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Cancer:

Diets rich in beta-carotene may also play a protective role againstprostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition and has been shown to have an inverse association with the development ofcolon cancerin the Japanese population.Research also shows that mango contains antioxidant compounds, which help protect against leukemia and cancers of the breast, colon, and prostate. These include quercetin, astragalin, isoquercitrin, fisetin, methyl gallate, gallic acid, and other enzymes

Bone health:

Low intakes of vitamin K have been associated with a higher risk forbone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improvingcalciumabsorption essential for optimal bone health.

Alkalizes the Whole Body:

The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain thealkali reserveof the body. Read more:http://www.care2.com/greenliving/10-health-benefits-of-mangos.html#ixzz3Uls92k00

Remedy for Heat Stroke:

Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. The Vitamin E contents also acts as an antioxidant and protects the skin from oxidative damage. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.

Improved Sex:

Mangos are a good sources of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.

How to Incorporate More Mangoes into your Diet

Do not judge the ripeness of a mango by its' color. Look for fresh mangoes that yield slightly to pressure when ripe. Avoid fruits with many black freckles on the skin. Mangoes will continue to ripen at room temperature. When at the desired ripeness, store them in a plastic bag in the refrigerator for 2-3 days. Mangoes taste best when slightly chilled.

*Make a tropical fruit salad with fresh papaya, pineapple and mango.

*Put mango into your glass of lemonade, fruit punch or iced tea or water for a burst of fresh fruity flavor.

*Add a few slices of frozen mango to your smoothies. Combine with pineapple juice, frozen strawberries and Greek yogurt for a sweet tropical treat.

Cautions of Mango Consumption

1. Mangos, especially the green ones, contain anacardic acid, which can cause a reaction similar to latex allergy.
2. Mango peel and mango sap contain a chemical called urushiol, which is found in poison sumac and poison ivy, which can cause allergic reactions in susceptible people.
3. Some vendors use calcium carbide to make mangos ripen faster. However, this substance can cause health problems, so before eating inorganic mangos, wash them thoroughly before consuming.

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SNORING: THE TRACTOR IN YOUR THROAT

 CAUSES OF SNORING:

Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.








People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.

Where does the snoring sound come from?

Snoring happens when you can't move air freely through your nose and mouth during sleep. Often caused by the narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring:

Age:

As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.

Nasal and sinus problems:

Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.

Being overweight or out of shape:

Fatty tissue and poor muscle tone contribute to snoring.

Alcohol, smoking, and medications:

Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.

Sleep posture:

Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

How you snore reveals why you snore:

It’s crucial to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.

*Closed-mouth snoring may indicate a problem with your tongue.

*Open-mouth snoring may be related to the tissues in your throat.
Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures. There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.

Lifestyle changes to stop snoring:

Exercise can also help to stop snoring:

Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.

Quit smoking:

Research has proven smoking is a major contributor to snoring. It is believed snoring as a result of smoking is caused by upper airway irritation and inflammation. Even more concerning, prolonged smoking can lead to permanent damage to the respiratory system. Quit smoking today!

Avoid sleeping pills, and sedatives:

The consumption of booze, tranquilizers or sleeping pills can lead to the depression of your central nervous system, which relaxes the muscles of your throat and jaw. Relaxed muscles in this area can cause the tongue to relax as well and block the throat airway. If you consume these substances frequently, they may be to blame for your snoring habit.

Maintain a healthy weight and diet:

Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.

Try to sleep on your side rather than your back:

While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.

Bedtime remedies to help you stop snoring

Clear nasal passages:

Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.

Reposition:

Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.

Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.

Sleep on your side:

Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.

Gargle with a peppermint mouth wash to shrink the lining of your nose and throat:

This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. (But only gargle—do not swallow).

Virtually everybody knows that one individual who sounds like a tractor when he/she sleeps, disturbing not only his/her siblings, partner or even next door neighbor. So even if you do not need this information, share it..who knows?, you might save someones relationship.

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RECENTLY ON THE SPICY GINGER

There's something about these smelly spices, ginger, that exudes health and vitality. From the bark to its insides, it's soaked with anti-oxidants and phytochemicals. It bears benefits that lean towards diabetes, cancer and even menstrual bleeding. Now here's what's new and latest on the cloves:

Ginger Has Anti-Inflammatory Properties That May Rival Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

For instance, ginger (like many natural plant compounds) is anti-inflammatory, which makes it a valuable tool for pain relief. In 2001, research showed that ginger oil helped reduce knee pain in people with osteoarthritis.

In 2013, a study also found that women athletes taking three grams of ginger or cinnamon daily (that's less than one teaspoon) had a significant decrease in muscle soreness. Ginger has even been found to be as effective as ibuprofen in relieving pain from menstrual cramps in women.

The pain-relieving potential of ginger appears to be far-reaching. Along with help for muscle and joint pain, ginger has been found to reduce the severity of migraine headaches as well as the migraine medication Sumatriptan – with fewer side effects.

Another recent study, which was presented at the American Thoracic Society International Conference, found that adding ginger compounds to isoproterenol, a type of asthma medication called a beta-agonist, enhanced its bronchodilating effects. Because ginger enhances bronchodilation, it may provide a much safer alternative, or at least complement, to current asthma medications on the market.

Decrease Exercise-Induced Muscle Pain:

As a powerful anti-inflammatory, ginger helps to reduce and ease muscle pain. Research in the Journal of Painfound that ginger was superior in its benefits to NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) because it helps to blocks the formation of the inflammatory compounds, prostaglandins and leukotrienes, Discovery Health reported. The researchers also found that ginger has antioxidant effects, which help to break down pre-existing inflammation.

Ginger Shows Promise as a Cancer and Diabetes Fighter:

Ginger's anti-inflammatory properties no doubt make it beneficial for many chronic inflammatory diseases including cancer. Indeed, research published in the British Journal of Nutrition has demonstrated the in vitro and in vivo anticancer activity of ginger, suggesting it may be effective in the management of prostate cancer.

Other research shows it has anti-tumor activity that may help defeat difficult-to-treat types of cancer, including lung, ovarian, colon, breast, skin, and pancreatic. Furthermore, because ginger helps prevent the toxic effects of many substances (including cancer drugs), it may be useful to take in addition to conventional cancer treatments.

As for diabetes, ginger appears to be useful both preventively and therapeutically via effects on insulin release and action, and improved carbohydrate and lipid metabolism.

According to one comprehensive review, a clinical trial that was performed found that after consuming three grams of dry ginger powder for 30 days, diabetic participants had a significant reduction in blood glucose, triglyceride, total cholesterol, and LDL cholesterol. It's thought that ginger has a positive effect on diabetes because it:

Inhibits enzymes in carbohydrate metabolism:

*Increases insulin release and sensitivity

*Improves lipid profiles

*Ginger also has also been established to have a protective effect against diabetes complications, including offering protection to the diabetic's liver, kidneys, central nervous system, and eyes.

The Power of Ginger for Nausea, Motion Sickness, and Digestive Upset:

No article about ginger would be complete without highlighting its wonderful use for digestive upsets. In my book, it is one of the best natural remedies if you struggle with motion sickness or nausea (from pregnancy or chemotherapy, for example), ginger should be a staple in your diet. Research shows:

Taking one gram of ginger daily may help reduce nausea and vomiting in pregnant women, and ginger has been shown to work better than a placebo in relieving morning sickness.

Daily ginger supplementation reduces the severity of chemotherapy-induced nausea.

Ginger may help reduce vomiting and other symptoms of motion sickness:

Ginger is also a must-have if you struggle with indigestion, and it does more than simply relieve pain. Ginger helps to stimulate the emptying of your stomach without any negative effects, and it's an antispasmodic agent, which may explain its beneficial effects on your intestinal tract. Additionally, ginger inhibits H. pylori, which may help prevent ulcers, while also protecting gastric mucosa.

Cold and Flu:

Ginger has been used for many years to help treat the common cold and flu. Studies have shown that steeping just 2 tablespoons of fresh ginger root in hot water and drinking it just two or three times each day will help to prevent the cold and flu. Instead of treating those symptoms when they appear, you can actually help to prevent yourself from experiencing them. Just drink the ginger tea a few times each day during cold and flu season and you may not even have to worry about feeling sick.

Immunity:

Ginger can help to strengthen your immune system, again helping you to fight off the cold and flu as well as other illnesses. Just a big of ginger every day can help to prevent stroke and heart attack because it helps to inhibit the fatty deposits that normally find their way into the arteries. You can drink ginger tea or just add a bit of the spice to your meals several times each week and significantly reduce your risk of very serious diseases.

Risks:

Ginger may raise the risk of bleeding. If you have a bleeding disorder, it may not be safe. And check with your doctor before taking ginger as a treatment if you:

A. Have diabetes

B. Have heart problems

C. Also, it's not known if ginger supplements are safe for children or for women who are breast feeding.

Interactions:

If you take any medications regularly, talk to your doctor before you start using ginger supplements. They could interact with blood thinners and medications for diabetes and high blood pressure.

Pregnant women should be careful with ginger. Some experts worry that it could raise the risk of miscarriage, especially in high doses.

Side effects:

In small doses, ginger has few side effects. It may cause:

1. Gas

2. Heartburn

3. Upset stomach

4. Mouth irritation

5. High doses of ginger -- more than 5 grams a day -- increase the chances of side effects. Ginger on the skin may cause a rash.

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