The Health Truth Of Dried Fruit

It is important to eat a well-rounded diet that includes a variety of foods, including delicious dried fruit. Fruit that is dried tastes fantastic, and it also contains an assortment of nutrients that are vital for your well-being. While dehydrated fruits are high in sugar, you can still enjoy a small portion occasionally. Here is a list of the nutrients in dehydrated fruits.

Nutrient 1: Calcium For Your Bones and Teeth

If you are allergic to dairy products, then you must find ways to ingest more foods that contain calcium. You can eat raisins in order to have additional calcium to keep your teeth and bones stronger. To increase your intake of potassium, you can eat dried bananas rather than fresh bananas.

Nutrient 2: Potassium For Your Muscles

Potassium is a vital nutrient that helps your body’s muscles to contract properly along with maintaining the electrical functions of your heart. You can eat dehydrated fruits to have a healthier heart and muscles.

Nutrient 3: Magnesium For Your Blood Glucose Levels

Magnesium is an essential nutrient that helps your body to perform over 300 different functions such as controlling your blood glucose levels. You can eat dried cherries or cranberries to increase your daily consumption of magnesium.

Nutrient 4: Iron To Prevent Anemia

Your body needs iron to keep your blood cells healthy and to make new blood cells. If you are a vegan, then you must eat more dried fruit to prevent anemia that can lead to fatigue. You can eat figs or prunes to ingest more iron each day.

Nutrient 5: Niacin For Your Overall Health

When you eat dehydrated fruits that contain niacin, your body is able to absorb more nutrients from other foods. With additional vitamin and mineral absorption, you will have better overall health. When you want a snack with a lot of niacin, choose tasty dried peaches.

Nutrient 6: Vitamin E For Your Brain

Vitamin E provides several benefits for your body, including keeping your brain healthy to prevent Alzheimer’s disease that leads to neurological damage. You can eat a portion of delicious black currants to increase your intake of vitamin E.

Nutrient 7: Beta-carotene For Your Eyes

The beta-carotene in dehydrated fruits is converted into vitamin A by your body, helping to maintain the health of your eyes and mucus membranes. If you want to eat a dehydrated fruit that contains a high level of beta-carotene, then eat a handful of dried apricots.

Nutrient 8: Antioxidants To Eliminate Free Radicals

If you want to protect your body from the dangers of the free radicals that are in air pollution, then eat dehydrated fruits. Look for deeply colored dehydrated fruits such as blueberries or strawberries. You can also add dehydrated fruits to baked goods or a warm bowl of oatmeal.

Advertisements

The Health Changes You Need In Middle Age

As you approach middle age, you must begin to make some health changes to avoid an assortment of medical problems. Here are some ways to change your daily health habits, as you get older.

Way 1: Take Care Of Your Body’s Bones

Osteoporosis is a common health condition for older individuals, and when you are female, you are more likely to have loss of bone density. Losing the density of your bones can lead to having poor posture from spinal problems, or you may break a bone in your hips easily. Contact your physician for a bone density test, and if you have a problem, then begin to take prescription medication. You can also maintain your bone strength by consuming a nutritious diet that contains a lot of calcium along with engaging in frequent weight-bearing exercise.

Way 2: Keep Your Brain Active

Today, keeping your brain active is on the list of important health changes for middle-aged adults who want to avoid developing a dementia condition. Experts are still trying to understand what causes Alzheimer’s disease, but they believe that keeping your brain active can help you avoid any cognitive losses. Don’t permit your brain to vegetate in front of the television. Take time to learn new information by reading books or listening to lectures at local colleges.

Way 3: Take Care Of Your Skin

If you want to maintain a youthful appearance, then take care of your skin. Your body and facial skin will begin to show your age earlier if you have bad habits such as smoking cigarettes or drinking too much alcohol. In addition, protect your skin from damaging ultraviolet rays that can cause ugly brown discolorations. Use lotions that will block ultraviolet light to protect your skin from future problems such as cancer.

Way 4: Maintain Your Cardiovascular System

The chances of having a cardiovascular problem increases as you age, but you can maintain your blood vessels, arteries and heart by changing your daily diet. Health changes that you must make include reducing your intake of fat, salt and sugar. Losing weight can improve your overall well-being to help you avoid problems such as high blood pressure, strokes or heart attacks. In addition, regular exercise can help you lose weight and improve the condition of your cardiovascular system.

Way 5: Get Enough Sleep Each Night

When you live a busy lifestyle, you might avoid sleeping at night. While you are sleeping, your body repairs your immune system to prevent illness, and your brain dreams to reduce stress. Make sure to sleep for seven to nine hours each night to feel your best.

Way 6: Control Your Blood Sugar Levels

It is important to have your blood sugar levels checked occasionally to determine if you have diabetes mellitus. If you do have this condition, then you must monitor your blood sugar levels carefully to avoid complications such as kidney disease. In addition to using the right dose of insulin, you must consume a diet that is low in carbohydrates. To avoid high blood sugar levels, experts also recommend regular exercise to maintain your weight.

Chickpeas Can Be Made Into Delicious Desserts: Yes You Read That Right

Decadent tasting desserts that feature canned chickpeas are super delicious yet nutritious. These legume-based sweets are packed with protein and fiber; therefore, they are less likely to result in drastic sugar spikes that ultimately cause you to have even more unhealthy cravings. Still don’t believe that there is a such thing as healthy and scrumptious desserts? Read the recipes below to discover more.

Vegan Hazelnut Coffee Fudge

This healthy vegan fudge is free of gluten, refined sugar, and dairy.

Ingredients

1 teaspoon vanilla extract
1/4 cup melted coconut oil
1/4 teaspoon sea salt
2 cups cooked chickpeas
About 1/4 cup pure maple syrup agave
2 teaspoon instant coffee
Roughly 1 handful hazelnuts

Instructions

Cover a standard loaf pan with a strip of parchment paper.

Use a food processor or blender to purée the chick peas thoroughly until smooth. Slowly stir in the vanilla, coconut oil, maple syrup, instant coffee, and salt. Blend all of the ingredients together. Add in the hazelnuts and purée until they are chopped nicely.

Empty the mixture into the loaf pan and smooth out the top. Sprinkle hazelnuts on the mixture. Place the loaf pan in the freezer for three hours.

Slice the fudge into brownie-sized squares and store promptly in the refrigerator.

Notes

This healthy recipe can be enhanced with festive ingredients like cocoa powder, chocolate chips, mint, dried cranberries, and lemon zest.

The instant coffee can be replaced with coffee beans or Teecino depending on your preference.

For a nut-free recipe, you can replace the hazelnuts with allergy-free chocolate chips.

Vegan Almond Cake

This vegan and gluten-free recipe is super quick and easy to make.

Ingredients

Almond Crust

3/4 cup almonds
Dash sea salt
1 tablespoon coconut oil
6 medjool dates

Chickpea Layer

Dash of sea salt
2 tablespoons almond milk
2 tablespoons maple syrup
1 teaspoon cinnamon
1 can chickpeas
1/2 lemon juice and zest
1 tablespoon coconut oil
2 tablespoons tahini

Instructions

In order to make the crust, blend the almonds in a blender or food processor. Gradually add the medjool dates, sea salt and coconut oil mix until the ingredients are blended well together.

Spoon the mixture into a 6-inch round cake tin. Place the tin in the fridge.

Place the chick peas, sea salt, coconut oil, maple syrup, almond milk, cinnamon, vanilla, and lemon juice/zest into a blender or food processor and blend until smooth.

Distribute the mixture over the cake in the fridge. Place the tin in the freezer for about three hours and then remove from the cake from the tin.

Despite various opinions, delicious yet nutritious desserts do indeed exists. Once you make the above desserts, you will discover that these two recipes are pure vegan perfection.

Meal Prepping Made Easy: Tips and Tricks

Although you may be in retirement, that fact doesn’t mean that you’re entirely free to cook each night of the week. You may still have a busy schedule that requires your full attention. Cooking for dinner just isn’t in the cards. As a simple solution, consider meal prepping. In basic terms, you cook all of your meals for the whole week in one session. This process may appear daunting so take a look at these meal-prep tips that will simplify the challenge.

Shop One Day Ahead of Prep

A proper, meal-preparation process will take about two to three hours. The cooking process should be your main goal of the day, which makes it ideal to have all of the ingredients in your kitchen already. Go grocery shopping the day before your prep. A comprehensive list of every necessary ingredient is critical to have on hand as you cross off your purchases. On the next day, you’ll have everything ready to go in the kitchen.

Try Overlapped Ingredients

It’s difficult to prepare a dozen different foods in one sitting. Consider an overlap of certain foods, such as rice. Prepare steamed rice to go with a chicken entree, but then save a little bit of the rice for a fried, vegetable combination later on in the week. By using one ingredient at least two different ways, you have an easier prep than before.

Divide Out by Portions

If you freeze a huge container of soup, you’ll spend most of the week trying to defrost it. Divide out your meal portions by bagging the food or freezing them in small containers. Pull out the portions that you need in the morning, and you’ll have a meal ready for the microwave in the evening. This portioning strategy also works with salads and other side items.

Invest in Multiple Storage Containers

You will need several storage containers in various sizes. Pick durable types that clean up easily, from plastic to glass. Ideally, they should also be stackable. Clear containers are always the best choice so that you can see into the container. Opaque or colored containers will force you to label them, which takes time out of your prep session.

Chop Everything

If you don’t cut up all of the fruits and vegetables that you need during the week, you probably won’t eat them at all. With the exception of apples or bananas, chop up your produce and divide it out into small containers. Grab a fruit or veggie serving with ease when they’re already chopped up. This prep tip keeps you on track with your health.

If you’re cooking for you and your partner, think about buying your food in bulk. Warehouse stores offer deep discounts on basic items, such as rice, when you buy it in bulk. Properly store the food so that it can be used each week. You’ll notice the grocery bill dropping downward in no time.

The Value of Vitamin C

Vitamin C is an important nutrient that your body requires on a daily basis. This nutrient is in several beverages or foods that include:

• Bell peppers
• Brussels sprouts
• Kale
• Broccoli
• Potatoes
• Orange juice
• Grapefruits
• Cauliflower
• Peas
• Tomatoes
• Raspberries
• Cabbage
• Tangerines
• Papaya

Dietitians recommend eating several servings of fruits and vegetables each day at meals or snacks to get enough vitamin C to remain healthy.

Value of Vitamin C 1: Preventing Scurvy

In the past, scurvy was a common health condition for anyone living in a region where it was impossible to find fresh vegetables and fruits. Scurvy will lead to bleeding from the mucous membranes, tender gum tissue and brown spots on the skin. Additional symptoms from scurvy include chronic fatigue, loss of teeth, mental depression and poor immunity levels. Without any vitamin C, an individual will develop scurvy within one to six months.

Value of Vitamin C 2: Maintaining Bones

Without vitamin C, your bones cannot develop properly, leading to brittle bones that may not grow correctly. In order to have strong bones, you need a lot of collagen, and to have collagen, you must consume foods or supplements that contain vitamin C. Collagen is a protein that is in your body’s bones to improve its structural components.

Value of Vitamin C 3: Strengthening Your Blood Vessels

When you have enough collagen in your body, you will have stronger blood vessels. Your blood vessels are created from an assortment of fibers, including collagen. After an injury such as a severe laceration, ingesting foods that contain vitamin C can help your body’s damaged blood vessels heal faster.

Value of Vitamin C 4: Maintaining Your Brain

Scientists believe that vitamin C can also maintain the functions of your brain to help prevent dementia conditions such as Alzheimer’s disease. Studies revealed that when you eat a diet that contains vitamin C rich beverages and foods, you will reduce your chances of developing dementia by 20 to 25 percent.

Value of Vitamin C 5: Avoiding Strokes

Strokes are common in older adults, but by ingesting enough vitamin C, you are keeping your arteries and blood vessels in better condition. With stronger blood vessels and artery walls, there is less chance of a rupture that can lead to bleeding inside the body and brain.

Value of Vitamin C 6: Preventing Anemia

Anemia is caused by lack of iron, and it can lead to feeling fatigued or dizzy. By consuming enough vitamin C, you are enhancing the absorption of iron from foods such as red meat or spinach. To absorb more iron from foods, experts recommend ingesting vitamin C rich beverages and foods at the same time. You can do this by drinking orange juice when you eat bacon at breakfast or by cooking recipes such as a stir-fry made from broccoli and beef.

How Stuffed Peppers Boost Metabolism

Your metabolism is a rhythm hidden within your tissues that burns calories at a certain rate. Every person has a slightly different metabolism that contributes to your overall shape. Boosting your metabolism through eating certain foods will keep you lean through retirement. One particular recipe, the stuffed pepper, is known to boost your metabolism for certain reasons. Learn about this superfood recipe that can get your health back on track.

Heat Packs a Punch

When you pick a pepper to stuff, it’s normally a large one. These peppers, such as bell peppers, don’t have the heat that boosts your metabolism. Consider a pepper that’s smaller, including the poblano, that has some heat to it. Ideally, sprinkle chili powder onto your stuffed pepper to really get a kick. When you eat spicy foods, your body reacts by trying to cool itself down. The spices actually kick your metabolism into gear so that you burn more calories as you sit or perform everyday activities. For even more heat, add sliced serranos or jalapenos into your stuffed pepper. The heat will rise as quickly as your metabolism.

High-Fiber Ingredients

Fiber comes from certain grains and vegetables so add both of these to your stuffed-pepper recipe. Barley is a high-fiber item that mixes well into the recipe. Swap the rice out for the barley while adding spinach and other diced vegetables into the mixture. Fiber takes time to digest, which leads to feeling fuller for a longer time period than without these foods. Because the body must work hard to digest the fiber, your metabolism naturally gains momentum. Beans, carrots and broccoli are other foods that are perfect for your pepper mixture too.

The Protein Factor

Researchers know that protein is also a metabolism booster. You need to pick your proteins carefully, however. Fatty, beef cuts mixed into your pepper won’t add the healthy protein that you’re looking for in the recipe. Try tofu, avocado and asparagus in your stuffed-pepper mixture. In essence, the pepper should hold a casserole of different foods so that it’s satisfying on your palate. Some recipes call for Greek yogurt as a food that binds all of the ingredients together. With this dairy and high-protein addition to your pepper, you’ll see the metabolism soar in the coming days.

Cook stuffed peppers in your oven or try them grilled on the outdoor barbecue. There are a lot of options when it comes to heating up your stuffed peppers any time of year. Simply be conscious of the ingredients added to the peppers in order to truly boost your metabolism.

Nighttime Noise Could Possibly Raise Blood Pressure Risk

We’ve long known that some people are light sleepers while others snooze right through extremely loud noises. Though fairly small, a new study shed some interesting light on how sleeping in noisy areas may affect your body. According to this study, your sleeping body registers the effects of noise by temporarily raising your blood pressure. The study monitored a group of volunteers who lived near four busy European airports hosting plenty of inbound and outbound flights every night. Each participant was fitted with a blood pressure monitoring device, which was programmed to gather blood pressure info at 15-minute intervals. To complete their preparations, researchers outfitted each volunteer’s bedroom with a sound recorder and a decibel meter. This allowed the researchers to record all background noise entering the room, along with time and volume indicators.

Astonishingly, researchers found that noise events correlated precisely with spikes in subjects’ blood pressure. These findings covered all types of noise events, from airport noise to traffic sounds or snoring. As one might reasonably expect, researchers noted that louder sound events corresponded with more pronounced spikes in blood pressure. Though most people intuitively realize that it is better to sleep without interruption, it is more surprising to learn that noises can affect your body even as you remain fully unconscious. For people who suffer from abnormally high blood pressure and heart disease at the same time, this topic is naturally of great interest.

Nevertheless, it is too early to draw too many conclusions from this study. Although this study is a step forward, researchers still don’t completely understand the relationship between noise and hypertension. Co-authored by Dr. Jarup of Imperial College London, this recent study only featured 140 study subjects. It may take a much larger study to produce definitive answers regarding this important topic. It is interesting to contrast this study with an earlier sleep study from the same organization. The earlier study monitored a much larger group, which numbered in the thousands. In the previous study, researchers found that regular exposure to night-time highway noise increased hypertension risk for men. However, this effect did not extend to women. Mysterious results like these demonstrate that we have a lot to learn about the human body.

Fortunately, high-quality foam earplugs help a lot when it comes to reducing night noise. To achieve quieter sleep without cutting yourself off from the world, consider wearing one earplug when you retire. This will significantly reduce your noise exposure without leaving you totally unresponsive to stimuli. Remember that there is more than one way to put in an earplug. You’ll want to use a method that ensures a tight seal in your ear cavity. If your foam earplugs fall out of your ear routinely while you sleep, there’s a good chance you’re not putting them in properly.