“Fresh air is good, if you don’t take too much of it”
Oliver Wendell Holmes, Sr
Taking in MORE FRESH AIR, is a lofty health goal…. something we should all aspire to.
BUT, FRESH AIR is not the same as PURE AIR. No matter where you reside, the air you breathe includes pollutants….
- sulphur dioxide,
- ozone, and
- nitrogen dioxide
For heavier folks…. FRESH AIR represents a two edged sword, because they’re getting, too much.
Too much of a good thing
Researchers from the Université de Montréal’s School of Public Health, compared breathing rates in normal weight, overweight and obese individuals, as there went about their “normal” business. The team used a technique that tracked the disappearance of deuterium and heavy oxygen, to calculate average inhalation rates over a period of 7-21 days.
The team discovered, overweight/obese adults , breathe between 7-50 % more air per day, than normal weight individuals.
That’s a lot more FRESH AIR going in…
Good air gone bad
All that extra air, passing in and out of the lungs, is accompanied by pollutants. So more air in, also means more pollutants are able to enter the lungs.
Since these air contaminants typically act as irritants …..
- they can directly upset the epithelial cells lining the lungs, contributing to asthma and other pulmonary diseases.
- they can also indirectly contribute to oxidative stress, promoting metabolic upsets and furthering obesity.
This propensity of the heavy, to breathe in MORE, creates a vulnerability….
Officially asthma and obesity are separate health problems, but, in reality, they often go together, this research suggests, it is not a co-incidence.
Breathing rates connect the two conditions.
This is why, many people find their asthma symptoms track their weight. When they lose a few pounds, they breathe a little easier, when they put on a few pounds, breathing becomes a little more laboured.
So what can be done to break this connection ?
Since the problem begins with too much “FRESH AIR” – the fix is to
READ MORE HERE: https://betterbodychemistry.com/obesity/fresh-air-bad/
An introduction to quinoa
Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are two types: red and creamy white. Both types are slightly bitter when cooked and open up to release little white curls (like a tail) as they soften.
Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually a seed from the same family as beets, chard and spinach.
The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also contributes useful levels of several B vitamins, vitamin E and dietary fibre.
Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).
Quinoa is among the least allergenic of all the ‘grains’, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans.
|120 calories||4.4g protein||1.9g fat||19.4g carbohydrate||2.8g fibre|
Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.
As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.
How to select & store
Ensure there are no tears or holes in the packet of quinoa you are buying as moisture can affect the freshness of the grain. Store in an airtight container and keep it in a cool, dry place where it can last for several months.
When boiling quinoa, the compound that coats the seeds (saponins) creates a foam. These saponins give quinoa a slightly bitter taste. It is best to remove any leftover saponins on the quinoa coat; thoroughly washing the seeds before cooking by putting them into a sieve and running them under cold water. Once you have rinsed it well, it can be cooked like rice. It will expand to several
READ MORE HERE: https://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa
Melons were introduced to Europe by the Ancient Romans, and travelled to the New World with the Spanish explorers – probably as a way to help them fend off scurvy during their voyages due to their high vitamin C content. Spanish settlers are recorded as having cultivated melons starting in the mid-16th century in parts of South America.
Botanically speaking, melons are actually a type of ‘false’ berry in the Cucurbitaceae family. They will vary widely in size and color, but the ones most people are familiar with are sweet or semi-sweet fruit with a smooth or mesh-like ‘skin’ and a soft, fleshy inside part that can be consumed. Most melons will have small pockets filled with seeds (which in some cases can be eaten and are actually quite good for you) in the center of the edible flesh, while others will have the seeds spread through the flesh.
Normally a quite hardy and adaptable fruit, today melons are grown in many parts of the world although they prefer sunny, warm climates that feature lots of rain and good drainage. Hundreds of millions of tons of melons are produced worldwide every year, with China accounting over 25% of all melon production. Other major producers include Iran, Turkey, India, Brazil, the United States, Egypt and Spain.
Melons are one of the most nutritious foodstuffs around, and provide humans with a number of essential vitamins and minerals, digestive fiber, and – because of their high water content – also serve as an excellent diuretic. Additionally, many melons are downright delicious and can be eaten alone, as part of a fruit or other salad, or used in cooking other dishes.
So, what are some of the most popular types of melons?
Watermelon is one of the most popular of all the different melon varieties, and is probably the first melon to be eaten regularly by humans. Originating in Northeastern Africa, it has been cultivated and consumed by people for over 4,000 years. Watermelons are the fruit of a flowering, vine-like plant in the Citrullus lanatus species of the Cucurbitaceae family.
Today, about 120 million tons of watermelon is cultivated throughout the world annually, with China producing nearly 70% of the yearly crop and Iran, Turkey and Brazil together accounting for another 10%. In the United States, watermelon is grown commercially in over 40 states; the largest watermelon on record weighed just over 350 pounds and was grown by a farmer in Tennessee in 2013.
There are a very large number of varieties of watermelon – over 1,200, as a matter of fact – and they range in weight from under two pounds to over 200 pounds, but most have a few things in common. They are considered to be a tropical or sub-tropical fruit and grow best in climates where the temperature doesn’t dip much below 80 degrees Fahrenheit (25 degrees Celsius) during the growing season. Watermelons have one of the longest growing periods of any melon, often taking over 90 days to reach maturity.
Since the 1950s, watermelons have been cross-bred and genetically enhanced to improve their ability to grow in colder climates and improve their shelf-life. Seedless watermelons were first developed in Japan during the late 1930s, and today account for over 80% of all watermelon sales in the United States.
Watermelons normally have about a 90% water content (hence the name) and are completely edible – although many people choose not to eat the rinds (even though they are packed with nutrients) because of the bitter taste, and spit out the seeds. The moist, fibrous fruit is usually red, yellow or orange and is quite sweet. Watermelon is very popular throughout the world during the summer months because the fruit will remain cool for a long period of time without refrigeration due to its size.
Apart from being an excellent snack on a hot summer day, watermelon is often juiced, and sometimes mixed with other juices and fermented to produce wine. The seeds can be dried and roasted and consumed as a snack, while the rinds are often used in pickle-making, or stir fried and served as a vegetable with some Asian dishes. Watermelon seed oil is used frequently in cooking in some parts of West Africa.
Cantaloupes (also sometimes called a mush melon, musk melon or sweet melon) are part of the Cucumis melo species of melons. These melons have can have either a netted or smooth peel. There are actually two main types of melons that are commonly called cantaloupes; the European and the North American cantaloupe.
The European cantaloupe (sometimes called a ‘true’ cantaloupe) normally has a smooth,
READ MORE HERE: https://www.elist10.com/different-types-of-melons/
It’s not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help.
You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. “A lot of people don’t understand that stretching has to happen on a regular basis. It should be daily,” says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.
Why stretching is important
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.
Regular stretching keeps muscles long, lean, and flexible, and this means that exertion “won’t put too much force on the muscle itself,” says Nolan. Healthy muscles also help a person with balance problems to avoid falls.
Where to start
With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don’t have to stretch every muscle you have. “The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh.” Stretching your shoulders, neck, and lower back is also
Ayurveda is considered by many scholars to be the oldest healing science. In Sanskrit, Ayurveda means “The Science of Life.” Ayurvedic knowledge originated in India more than 5,000 years ago and is often called the “Mother of All Healing.” It stems from the ancient Vedic culture and was taught for many thousands of years in an oral tradition from accomplished masters to their disciples. Some of this knowledge was set to print a few thousand years ago, but much of it is inaccessible. The principles of many of the natural healing systems now familiar in the West have their roots in Ayurveda, including Homeopathy and Polarity Therapy.
Your Constitution and Its Inner Balance
Ayurveda places great emphasis on prevention and encourages the maintenance of health through close attention to balance in one’s life, right thinking, diet, lifestyle and the use of herbs. Knowledge of Ayurveda enables one to understand how to create this balance of body, mind and consciousness according to one’s own individual constitution and how to make lifestyle changes to bring about and maintain this balance.
Just as everyone has a unique fingerprint, each person has a particular pattern of energy—an individual combination of physical, mental and emotional characteristics—which comprises their own constitution. This constitution is determined at conception by a number of factors and remains the same throughout one’s life.
Many factors, both internal and external, act upon us to disturb this balance and are reflected as a change in one’s constitution from the balanced state. Examples of these emotional and physical stresses include one’s emotional state, diet and food choices, seasons and weather, physical trauma, work and family relationships. Once these factors are understood, one can take appropriate actions to nullify or minimize their effects or eliminate the causes of imbalance and re-establish one’s original constitution. Balance is the natural order; imbalance is disorder. Health is order; disease is disorder. Within the body there is a constant interaction between order and disorder. When one understands the nature and structure of disorder, one can re-establish order.
Balancing the Three Principle Energies of the Body
Ayurveda identifies three basic types of energy or functional principles that are present in everyone and everything. Since there are no single words in English that convey these concepts, we use the original Sanskrit words vata, pitta and kapha. These principles can be related to the basic biology of the body.
Energy is required to create movement so that fluids and nutrients get to the cells, enabling the body to function. Energy is also required to metabolize the nutrients in the cells, and is called for to lubricate and maintain the structure of the cell. Vata is the energy of movement; pitta is the energy of digestion or metabolism and kapha, the energy of lubrication and structure. All people have the qualities of vata, pitta and kapha, but one is usually primary, one secondary and the third is usually least prominent. The cause of disease in Ayurveda is viewed as a lack of proper cellular function due to an excess or deficiency of vata, pitta or kapha. Disease can also be caused by the presence of toxins.
In Ayurveda, body, mind and consciousness work together in maintaining balance. They are simply viewed as different facets of one’s being. To learn how to balance the body, mind and consciousness requires an understanding of how vata, pitta and kapha work together. According to Ayurvedic philosophy the entire cosmos is an interplay of the energies of the five great elements—Space, Air, Fire, Water and Earth. Vata, pitta and kapha are combinations and permutations of these five elements that manifest as patterns present in all creation. In the physical body, vata is the subtle energy of movement, pitta the energy of digestion and metabolism, and kapha the energy that forms the body’s structure.
Vata is the subtle energy associated with movement — composed of Space and Air. It governs breathing, blinking, muscle and tissue movement, pulsation of the heart, and all movements in the cytoplasm and cell membranes. In balance, vata promotes creativity and flexibility. Out of balance, vata produces fear and anxiety.
Pitta expresses as the body’s metabolic system — made up of Fire and Water. It governs digestion, absorption, assimilation, nutrition, metabolism and body temperature. In balance, pitta promotes understanding and intelligence. Out of balance, pitta arouses anger, hatred and jealousy.
Kapha is the energy that forms the body’s structure — bones, muscles, tendons — and provides the “glue” that holds the cells together, formed from Earth and Water. Kapha supplies the water for all bodily parts and systems. It lubricates joints, moisturizes the skin, and maintains immunity. In balance, kapha is expressed as love, calmness and forgiveness. Out of balance, it leads to attachment, greed and envy.
Life presents us with many challenges and opportunities. Although there is much over which we have little control, we do have the power to decide about some things, such as diet and lifestyle. To maintain balance and health, it is important to pay attention to these decisions. Diet and lifestyle appropriate to one’s individual constitution strengthen the body, mind and consciousness.
Ayurveda as a Complementary System of Healing
The basic difference between Ayurveda and Western allopathic medicine is important to understand. Western allopathic medicine currently tends to focus on symptomatology and disease, and primarily uses drugs and surgery to rid the body of pathogens or diseased tissue. Many lives have been saved by this approach. In fact, surgery is encompassed by Ayurveda. However, drugs, because of their toxicity, often weaken the body. Ayurveda does not focus on disease. Rather, Ayurveda maintains that all life must be supported by energy in balance. When there is minimal stress and the flow of energy within a person is