antioxidants

Alberto says: An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons or hydrogen from a substance to an oxidizing agent. Oxidation reactions can produce free radicals.

 In turn, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death to the cell. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions. They do this by being oxidized themselves, so antioxidants are often reducing agents such as thiols, ascorbic acid, or polyphenols.

Antioxidants are widely used in dietary supplements and have been investigated for the prevention of diseases such as cancer,coronary heart disease and even altitude sickness.

 Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials with a limited number of antioxidants detected no benefit and even suggested that excess supplementation with certain putative antioxidants may be harmful.

During exercise, oxygen consumption can increase by a factor of more than 10. This leads to a large increase in the production of oxidants and results in damage that contributes to muscular fatigue during and after exercise. The inflammatory response that occurs after strenuous exercise is also associated with oxidative stress, especially in the 24 hours after an exercise session.

The immune system response to the damage done by exercise peaks 2 to 7 days after exercise, which is the period during which most of the adaptation that leads to greater fitness occurs. During this process, free radicals are produced by neutrophils to remove damaged tissue. 

As a result, excessive antioxidant levels may inhibit recovery and adaptation mechanisms. Antioxidant supplements may also prevent any of the health gains that normally come from exercise, such as increased insulin sensitivity.

The evidence for benefits from antioxidant supplementation in vigorous exercise is mixed. There is strong evidence that one of the adaptations resulting from exercise is a strengthening of the body's antioxidant defenses, particularly the glutathione system, to regulate the increased oxidative stress.

 This effect may be to some extent protective against diseases which are associated with oxidative stress, which would provide a partial explanation for the lower incidence of major diseases and better health of those who undertake regular exercise.

Antioxidant compounds	Foods containing high levels of these antioxidants
Vitamin C (ascorbic acid)	Fresh Fruits and vegetables
Vitamin E (tocopherols, tocotrienols)	Vegetable oils
Polyphenolic antioxidants (resveratrol, flavonoids)	Tea, coffee, soy, fruit, olive oil, chocolate, cinnamon, oregano
Carotenoids (lycopene, carotenes, lutein)	Fruit, vegetables and eggs.

green tea

Alberto blurted out: Green tea is made from the leaves from Camellia sinensis that have undergone minimal oxidation during processing. Green tea originated in China, but it has become associated with many cultures throughout Asia.

Green tea has recently become relatively widespread in the West, where black tea has been the traditionally consumed tea. Green tea has become the raw material for extracts used in various beverages, health foods, dietary supplements, and cosmetic items.

Many varieties of green tea have been created in the countries where it is grown. These varieties can differ substantially due to variable growing conditions, horticulture, production processing, and harvesting time.

Over the last few decades green tea has been subjected to numerous scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting that regular green tea drinkers may have a lower risk of developing heart disease and certain types of cancer.

Although green tea does not raise the metabolic rate enough to produce immediate weight loss, a green tea extract containing polyphenols and caffeine has been shown to induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate 4% without increasing the heart rate.

the power of cheese

Gbex says: CAVITIES-Did you know that one of the best things for your teeth after any meal is a slice of Cheddar cheese?

It's because the chewiness and taste stimulates a lot of saliva (more spit!),which washes away the sugar from food. This makes teeth twice as resistant to sugar's harmful effects.

AND, the high calcium and phosphate levels in cheese form a protective barrier that prevents plague from causing tooth decay. Cheese will even help restore healthy levels of calcium and phosphate to your teeth when those nutrients are low!

benefits of anti inflammation...

Gbex says:Inflammation, normally part of a healthy immune response, is increasingly thought to play a leading role in encouraging a number of major killers, including cancer, diabetes, heart disease, stroke, and Alzheimer's.

Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues-triggering, say, cancer-causing genetic mutations or the bursting of artery plaque. What you eat helps determine how much inflammation you produce. Certain foods promote it, while others are inflammation-fighting superstars

So, GO FOR ...

Omega-3 fats. These are among the most potent anti-inflammatory foods. Best sources: fatty fish like salmon and tuna; walnuts and other nuts; flaxseed; and canola oil.

Colorful produce. Red onions, tomatoes, broccoli, red grapes, berries, and oranges all are packed with chemicals called flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and turmeric, either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some fresh rosemary.

Chocolate and wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate-look for 70 percent or higher cacao-protects against inflammation, and research suggests that hot cocoa does too.

CUT BACK ON ...

Omega-6 fats. They trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. They're disappearing from packaged foods as more and more research shows they drive inflammation. And now they're on nutrition labels, so they're easier to avoid.

Rancid fats. Don't heat oil to the point that it's smoking, since that oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and that chocolate bar stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Animal fats. Foods high in this fat-egg yolks, red meat, poultry skin, whole-milk dairy products-also contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

cure the unpleasant odor

Gbex says: TO CURE BAD BREATH-Just eat an orange! (It's probably the simplest and cheapest way).

Did you know that bad breath is often the result of your mouth being too dry? (And it can be caused if you're upset, stressed out or taking sinus or allergy drugs)

Eating citrus fruit or citrus-rich food will stimulate saliva production (more spit!), easing dryness. And the citric acid suppresses the activity of odor-causing enzymes.

(You can also eat lemons, grapefruits, and fresh parsley or mint. All are natural breath fresheners.)

delicious chocolates

Ellen says: Everybody loves chocolates. No one doesn't, I guess so. There is a wide array of delicious ones like dark chocolates, chocolate smidgens, caramel dipped apples, chocolate covered cherries, chocolate covered pretzels, fresh fudge, sugar-free candy and truffles. For each of these chocolates, I am sure that they have been made from the freshest ingredients and the same time-tested recipes ever prepared.

The other day, I got a gift from my uncle. It's a holiday gift collection from an online chocolate store. The package consists of a beautifully gift wrapped chocolate assortments. I was so delighted upon opening it. Thanks to my uncle who never gets tired from sending me his gestures of thoughtfulness and love!

So, for all chocolates lovers who crave for the most delicious chocolates, visit any online chocolate store now.

They will satisfy your delicate taste...

a healthy regimen

Gbex says: This is not only for women who are all conscious of their figure- their curves on their waists and hips.

This is also for men who would want to maintain a slim and virile body that will protect themselves from the occurence of major ailments and diseases of the '20's (cardiac arrests, strokes from high blood pressure, cancer, etc...)

food diary

Gbex says: The US Researchers said just this day that keeping a food diary that shows a record of a detailed account of what you eat and drink and the calories it packs makes it as a potent and a powerful tool in helping as well as guiding people lose their weight....

Can you believe it?..there was a study that was conducted recently that involved 1,685 middle-aged men and women over six months who were found out keeping their diaries of their food diet who, just about every day, lost about twice as much weight as those who did not keep and write diaries....

Well, the magic spells on to those who are working on weight loss that just writing down everything they eat is already a pretty powerful technique...Don't you want to write down what you are eating everyday?

orange fruit as source of Vit C...

Gbex says: Sweet orange is a member of the family of citrus. The orange is a hybrid of ancient cultivated origin, possibly between pomelo and tangerine. It is a small flowering tree growing to about 10 m tall with evergreen leaves, which are arranged alternately, of ovate shape with crenulate margins and 4–10 cm long. The orange fruit is a hesperidium, a type of berry.

Oranges originated in Southeast Asia. The fruit of Orange is called sweet orange to distinguish it from the bitter orange. In a number of languages, it is known as a "Chinese apple", "China's apple", or "Apfelsine" in German).

Oranges are widely grown in warm climates worldwide, and the flavours of oranges vary from sweet to sour. The fruit is commonly peeled and eaten fresh, or squeezed for its juice. It has a thick bitter rind that is usually discarded, but can be processed into animal feed by removing water, using pressure and heat.

It is also used in certain recipes as flavouring or a garnish. The outer-most layer of the rind can be grated or thinly veneered with a tool called a zester, to produce orange zest.
Zest is popular in cooking because it contains the oil glands and has a strong flavour similar to the fleshy inner part of the orange.
The white part of the rind, called the pericarp or albedo and including the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh.

leafy, green and yellow vegetables

Dom says: In the monastery, our everyday food served at table for our main meal which is at 1:20PM from Monday to Saturday always consists of a set of leafy green and yellow vegetables.

What the heck is in leafy green and yellow vegetables? Well, let me tell you that leafy greens, are plant leaves eaten as a vegetable, sometimes accompanied by tender petioles and shoots. Although they come from a very wide variety of plants, most share a great deal with other leaf vegetables in nutrition and cooking methods.

Nearly one thousand species of plants with edible leaves are known. Leaf vegetables most often come from short-lived herbaceous plants such as lettuce and spinach.

The leaves of many fodder crops are also edible by humans, but usually only eaten under famine conditions. Examples include alfalfa, clover, and most grasses, including wheat and barley. These plants are often much more prolific than more traditional leaf vegetables, but exploitation of their rich nutrition is difficult, primarily because of their high fiber content. This obstacle can be overcome by further processing such as drying and grinding into powder or pulping and pressing for juice.

Leaf vegetables are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, vitamin A, lutein and folic acid.

Most leaf vegetables can be eaten raw, for example in sandwiches or salads. Leafy greens can be used to wrap other ingredients like a tortilla. They may also be stir-fried, stewed or steamed. Leaf vegetables stewed with pork are a traditional dish in soul food, and southern U.S. cuisine. They are also commonly eaten in a variety of South East Asian dishes especially in the Philippines, my native country!!!.

thirst quencher...

Gbex says: Dom told me that since it's summertime and is just ideed around the corner, the monks of his community are already anticipating for its arrival with themselves being duly prepared for the heat and thirst that it will surely bring along. So, during one of his town trips, would buy tons of iced teas for them.

shop 'til you drop...

Dom says: My friend Dani and his wife Amhy went one day at Albertson's Sta Fe for their weekly grocery shopping. Fortunately, we bumped at each other, who that time, I was also looking for some medical stuffs for my ailing brothermonks in my community.
So, we went together inside the grocery and enjoyed very much in our day's shopping, and as what Amhy said: "brother Lawrence, I suggest you shop 'til you drop" - that's her usual idiomatic expression whenever she would crack jokes at me.

strawberries anyone?...

Dom says: When I was still in the Philippines, I seldom see strawberries in the shelves of popular groceries in Metro Manila.

They are indeed scarce because of the hot and humid climate that we have over there.

But here, in NM where I am based now, I can see strawberries in piles in every shelf and stand of groceries in Sta Fe. Reason? =The climate in Sta Fe and all over NM is always cold and chilling whole year round.

No wonder strawberries abound all over the place.

prescription drop-offs and pick-ups...

Dom says: Everytime I would go on a town trip for appointments, which are usually of dental and doctor's appointments, I would always pick up prescriptions or drop them over the counter in a Walmart or Albertson's pharmacy.

We have monks in the community who are regularly taking their prescription drugs for their particular ailments...

My community is composed of multi-age monks from age 30 up to age 87 and this is the reason why everytime there is a monk who goes out for a towntrip, there will always be errands for presription pick-ups or drop offs!

protein-filled fruit...

Gbex says: My youngest brother went home last night from the province and handed me a basket filled with avocados! Well, I was so glad because these fruits are one of my favorite fruits...
Actually avocado is very popular in vegetarian cuisine, making an excellent substitute for meats in sandwiches and salads because of its high fat content.

The fruit is not sweet, but fatty, distinctly yet subtly flavored, and of smooth, almost creamy texture. It is used as the base for the Mexican dip known as guacamole, as well as a filling for several kinds of sushi, including California rolls.

Avocado is popular in chicken dishes and as a spread on toast, served with salt and pepper. In Brazil and Vietnam, avocados are considered sweet fruits, so are frequently used for milk-shakes and occasionally added to ice cream and other desserts.
In Brazil, Vietnam, in my country, the Philippines and Indonesia, a dessert drink is made with sugar, milk or water, and pureed avocado. Chocolate syrup is sometimes added.

the best among the best...

Gbex says: Do you know that the best from among the best venue and place to shop with groceries is by going to any grocery store or supermarket that sells and offers organic products of food supplements, foodstuffs, and herbal medicines!

With the emergence of different kinds of diseases brought about by such food intake which is contaminated with toxic chemicals from food processors and machineries, the safest and the best to resort to, is to start patronizing organic foods and supplements. These organic foodstuffs are anti-oxidants who help our human body to get rid of oxidizing agents that come from chemically processed foods.