Judo and Bullying

What is bullying?

Bullying is when someone keeps doing or saying things to have power over another person.

Some of the ways they bully other people are by: calling them names, saying or writing nasty things about them, leaving them out of activities, not talking to them, threatening them, making them feel uncomfortable or scared, taking or damaging their things, hitting or kicking them, or making them do things they don't want to do.

Have any of these things happened to you? Have you done any of these things to someone else? Really, bullying is wrong behaviour which makes the person being bullied feel afraid or uncomfortable.


Why do some people bully?

There are a lot of reasons why some people bully.

They may see it as a way of being popular, or making themselves look tough and in charge.

Some bullies do it to get attention or things, or to make other people afraid of them. Others might be jealous of the person they are bullying. They may be being bullied themselves.

Some bullies may not even understand how wrong their behaviour is and how it makes the person being bullied feel.


Why are some young people bullied?

Some young people are bullied for no particular reason, but sometimes it's because they are different in some way - perhaps it's the colour of their skin, the way they talk, their size or their name.

Sometimes young people are bullied because they look like they won't stand up for themselves.


Why is bullying harmful?

Some people think bullying is just part of growing up and a way for young people to learn to stick up for themselves. But bullying can make young people feel lonely, unhappy and frightened. It makes them feel unsafe and think there must be something wrong with them. They lose confidence and may not want to go to school any more. It may make them sick.


What can you do if you are being bullied?

Coping with bullying can be difficult, but remember, you are not the problem, the bully is. You have a right to feel safe and secure.

And if you're different in some way, be proud of it! Kia Kaha - stand strong. Spend time with your friends - bullies hardly ever pick on people if they're with others in a group.

You've probably already tried ignoring the bully, telling them to stop and walking away whenever the bullying starts.

If someone is bullying you, you should always tell an adult you can trust. This isn't telling tales. You have a right to be safe and adults can do things to get the bullying stopped.

Even if you think you've solved the problem on your own, tell an adult anyway, in case it happens again.

An adult you can trust might be a teacher, school principal, parent, someone from your family or whanau, or a friend's parent. If you find it difficult to talk about being bullied, you might find it easier to write down what's been happening to you and give it to an adult you trust.


What can you do if you see someone else being bullied?

If you see someone else being bullied you should always try to stop it. If you do nothing, you're saying that bullying is okay with you.

It's always best to treat others the way you would like to be treated.

You should show the bully that you think what they're doing is stupid and mean. Help the person being bullied to tell an adult they can trust.


Are you a bully?

Have you ever bullied someone else? Think about why you did it and how you were feeling at the time. If you are sometimes a bully, try to find other ways to make yourself feel good.

Most bullies aren't liked, even if it starts out that way. Remember, it's best to treat others the way you would like to be treated. (sourceL http://www.nobully.org.nz/advicek.htm)


Judo and Bullies.

Unfortunately, at some point in most children’s lives they will have to contend with a bully. Bullies can have a devastating effect on your child and often we see children brought to Judo because of it.

Now, how does Judo help a child with coping with a bully?

Judo is firmly rooted in respect. Judo is about self-respect and respect for others and it is this aspect that is particularly relevant in the context of bullies.

There is also (of course) the physical self defense aspect of doing Judo. Your child will learn skills that they ‘could’ use to defend themselves physically. This however is not what Judo is about, nor what we shall discuss. Yes, Judo will teach your child how to defend themselves, but the other elements are more important and harder to gain.


bowing


Judo is a very physical sport, where your child will be working in very close physical proximity with other children. They will be rolling around on the ground with other children lying on top of them. They will picking up other children and dropping them on their backs, they too shall be taking big falls.


All this physicality is done with smiles on faces and you will never see it devolve down to brawling, with bad feeling.


Judo players are taught directly and indirectly to respect their partners. They learn to expect respect too. Your child will also learn to take a “knock” without losing their tempers. Having this terrific respect themselves and others, your child is better prepared to deal with a bully than other children.


Bullies target children who will be hurt physically or emotionally by them. Physically your child will, having done Judo, know how to take physical hurt better than others.


More importantly, your child will have respect for others and for themselves. Taunting and name calling will have less of an effect on your child as they will know they are respected and valued. They are able to ignore the stupid name calling and this in tern leads the bully to receive less gratification from their bullying and will soon move onto better targets.


Your child is also likely to have friends from the Judo club to associate with at school, who will help prevent your child being isolated; which is when bullies normally target a victim.


Last and least, should the bullying become physical in nature, your child will be best equipped to cope with it. A typical example bullying tactic is to trip the victim as they pass by. A student of Judo will learn to do a forward rolling breakfall, gracefully rolling after the trip rather than falling. That will take the wind from the bully’s sails and more than likely earn your child some respect from the other kids for their “cool judo roll”.


Should the bullying become fighting, well, we would hope that your child will have learned to avoid a fight. Perhaps, they will have the self-confidence and experience communicating with adults in the Judo club, to go and speak with a teacher about the bullying.


Often we see kids brought to Judo to learn to “protect themselves”, but where Judo really helps bullied children is in developing their characters.(source: http://judo4parents.com/2007/11/judo-and-bullies/)

FYI : Benefits Of Sleep

Benefits Of Sleep

The benefits of sleep impact nearly every area of daily life. While it may be obvious that sleep is beneficial, most people don’t realize how much sleep they need and why it is so important.

According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

This explains why, after a good night's sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.

HOW MUCH SLEEP DO YOU NEED?

While sleep requirements vary by individual, the National Institute of Neurological Disorders and Stroke reports that most adults need seven to eight hours a night. Though, some people may need as few as 5 hours per night and others may need up to nine or ten hours of sleep each day for proper functioning.

Sleep Requirements by Age

Newborns (0-2 months old) 12-18 hours
Infants (3-11 months old) 14-15 Hours
Toddlers (1-3 years old)l 12-14 Hours
Pre-schoolers (3-5 years old) 11-13 Hours
School-aged Children (5-10 years old) 10-11 Hours
Teens (11-17 years old) 8-9 Hours
Adults 7-9 Hours

Studies show that people who get the appropriate amount of sleep on a regular basis tend to live longer, healthier lives than those who sleep too few or even too many hours each night. This underscores the importance of making sleep a top priority.


BENEFITS OF SLEEP

Following are some of the benefits of sleep and how it improves the quality and the length of your life.

Sleep helps to repair your body.

Your body produces extra protein molecules while you're sleeping that helps strengthen your ability to fight infection and stay healthy. These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.

Sleep helps keep your heart healthy.

Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body. High levels of "inflammatory markers" are linked to heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) in check.


Sleep reduces stress.

A good night's sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today's fast paced lifestyle. High blood pressure can be life threatening and the physical effects of stress can produce "'wear and tear" on your body and degenerate cells, which propel the aging process. Sleep helps to slow these effects and encourages a state of relaxation.

Sleep improves your memory.

That 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to memory problems with facts, faces, lessons, or even conversations. Sleeping well eliminates these difficulties because, as you sleep, your brain is busy organizing and correlating memories.

One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say "why don't you sleep on it," take their advice.

Sleep helps control body weight issues.

Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.

So, if you're trying to lose those stubborn few pounds that just keep hanging around, consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

Sleep reduces your chances of diabetes

Researchers have shown that lack of sleep may lead to type 2 diabetes by affecting how your body processes glucose, which is the carbohydrate your cells use for fuel.

The Division of Sleep Medicine at Harvard Medical School reports that a study showed a healthy group of people who had reduced their sleep from eight to four hours per night processed glucose more slowly. Other research initiatives have revealed that adults who usually sleep less than five hours per night have a greatly increased risk of developing diabetes.


Sleep reduces the occurrence of mood disorders.

With insufficient sleep during the night, many people become agitated or moody the following day. Yet, when limited sleep becomes a chronic issue, studies have shown it can lead to long-term mood disorders such as depression or anxiety.

The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, it is vital to place a priority on getting ample, consistent sleep. (source: http://www.better-sleep-better-life.com/benefits-of-sleep.html)



Sleep Loss Lowers Testosterone

By Rick Nauert PhD Senior News Editor

Reviewed by John M. Grohol, Psy.D. on June 1, 2011

Surprising new research from the University of Chicago suggests reduced sleep can lower testosterone levels in healthy young men.

While the study involved a very small sample, findings are consistent with emerging research that suggests low sleep duration and poor sleep quality can disrupt the endocrine, or hormonal, system, which is involved in metabolism, growth, tissue function and mood.

The study is found in the June 1 issue of the Journal of the American Medical Association (JAMA).

Investigators found that men who slept less than five hours a night for one week in a laboratory had significantly lower levels of testosterone than when they had a full night’s sleep.

Low testosterone has a host of negative consequences for young men, and not just in sexual behavior and reproduction. It is critical in building strength and muscle mass, and bone density.

“Low testosterone levels are associated with reduced well-being and vigor, which may also occur as a consequence of sleep loss” said researcher Eve Van Cauter, Ph.D.

According to experts, at least 15 percent of the adult working population in the U.S. gets less than 5 hours of sleep a night.

The 10 young men in the study were recruited from around the University of Chicago campus. They passed a rigorous battery of tests to screen for endocrine or psychiatric disorders and sleep problems. They were an average of 24 years old, lean and in good health.

For the study, they spent three nights in the laboratory sleeping for up to 10 hours, and then eight nights sleeping less than five hours. Their blood was sampled every 15 to 30 minutes for 24 hours during the last day of the 10-hour sleep phase and the last day of the five-hour sleep phase.


The effects of sleep loss on testosterone levels were apparent after just one week of short sleep.

Five hours of sleep decreased their testosterone levels by 10 percent to 15 percent (the same amount of reduction that is expected by aging 10 – 15 years). The young men had the lowest testosterone levels in the afternoons on their sleep-restricted days, between 2 p.m. and 10 p.m.

The young men also self-reported their mood and vigor levels throughout the study. They reported a decline in their sense of well-being as their blood testosterone levels declined. Their mood and vigor fell more every day as the sleep restriction part of the study progressed.

In general, testosterone levels in men decline by 1 percent to 2 percent a year as they age. Testosterone deficiency is associated with low energy, reduced libido, poor concentration, and fatigue. (source: http://psychcentral.com/news/2011/06/01/sleep-loss-lowers-testosterone/26603.html)

FYI: Unhealthy Foods: What NOT to Eat

Unhealthy Foods: What NOT to Eat






Staying away from unhealthy foods is a must if you want to have better health.

As the popular saying goes, "You are what you eat." What you put into your body and digest becomes a part of you.

When you fill your stomach with unhealthy foods and junky foods, it deprives your body of the essential nutrients it needs for health and strength.

Fried foods are unhealthy.

Imagine building a brand new house using only the poorest quality materials you can find.

If you are really talented, you may get your house looking good on the outside. But the structure is not going to be strong. Put it to the test, and it will crumble.

The same thing happens in your body. Put in junk and low nutrient unhealthy foods and the structure of your body will not be strong.

You may look good on the outside, but continue on that path of eating harmful, unhealthy foods and your body will not be able to keep holding up.

The constant stress of missing nutrients, food additives, environmental pollutants, and pesticides will eventually take its toll.

The end result? Premature aging, disease, and other health problems.

Research shows that most modern killer diseases such as diabetes, heart disease, and cancer are definitely related to your diet and lifestyle.


Foods are classified as "Unhealthy foods" if they...

...provide empty calories.These kinds of foods are high in calories but have little or no nutritional value. Donuts are a good example of empty calorie foods. If you eat one standard donut, you will get about 200 calories - mostly from fat and sugar. There are little or no vitamins, minerals, and other nutrients in donuts.

...don't have enough fiber. Low fiber means it will be much harder for your body to get the residue out the food of your system after you've digested it. A good example of a food low in fiber would be white bread. Two slices of white bread will give you only about 1 gram of fiber. Not nearly enough for a healthy gut.

...take nutrients from your body and leave you more nutritionally deficient than before you ate them. A good example would be soda pop drinks that are high in caffeine, sugar, and phosphorus. These drinks do not provide your body with any nutrition. They are full of caffeine, sugar, and phosphorus which cause your body to lose calcium from your bones.

...do damage to your body in one or more ways. An example of a food that does damage to your body is margarine and any other food that contains hydrogenated oils. When oils are hydrogenated, they form trans-fatty acids. Trans-fats do damage to a number of systems in the body and are linked to heart disease, cancer, diabetes, and obesity.

Unhealthy Foods To Avoid

Here is a list of some foods that are not good fuel for your body. Try to avoid these unhealthy foods whenever you can. At the very least, limit how often you eat them.

Canned Soup

Canned soups that you see lining the shelves of grocery stores tend to have high levels of salt, trans-fats, and monosodium glutamate (MSG). You may be able to find healthier options in the health food store, but the best soup is homemade soup.

Commercial Breakfast Cereals

Commercial cereals are often anything but healthy. A lot of them have sugar as one of the first ingredients, and high fructose corn syrup is usually somewhere on the list of ingredients as well.

Most cereals are made from refined grains. That means that you are getting a load of empty calories first thing in the morning. Not a very healthy way to start your day, especially if you combine the cereal with other empty calorie foods.

If you love the convenience of ready-made cereals, then try to stick to healthier choices. Shredded Wheat and Cheerios are reasonable choices. You can find several quality brands in health foods stores. Be sure to read the labels before you buy though. Not everything in the health store is healthy for you.

Commercially Baked Goods

Commercially baked goods such as cookies, biscuits, cakes, and packaged cake mixes almost always contain high amounts of trans-fats. They also tend to have other additives such as artificial flavors, artificial colors, corn syrup, and a variety of preservatives. They may have more trans-fats than any other foods because they are made with hydrogenated oils. Sometimes they are even fried in hydrogenated oils as well.

Donuts are an unhealthy food.

Donuts

Donuts are made from refined flour, white sugar, and partially hydrogenated oil (that means that they contain trans-fats). They also have a healthy dose of artificial flavors and colors. That's what makes them look and taste yummy. Donuts are lacking in fiber and they do not provide you with any nutrients whatsoever.

Fatty Foods

Most North Americans consume at least 37 percent of their calories from fat (usually the wrong kind of fat such as animal fat and refined vegetable oils). This is way more than our bodies can handle.

If you have a diet that is too high in fat, it puts you at risk for obesity, adult onset diabetes, certain cancers, and arteriosclerosis (hardening and plugging up of the arteries).

Foods That Cause Constipation

Chronic constipation can put you at risk for colon cancer and other diseases.

Foods That Give You Too Much Protein

If your diet is heavy in meat and other animal products, chances are you are getting a lot more fat and cholesterol than your body can use. People in Western society eat 2 to 3 times more protein than our bodies need.

Research shows that too much protein (especially animal protein) is not healthy for you. It can cause your body to lose too much calcium and it can even damage your kidneys.

Animal protein has also been linked to cancer and other serious diseases. I highly recommend The China Study by T. Colin Campbell. It will open your eyes to the many dangers of a meat-based diet.

Genetically Modified Foods

Genetically modified foods (GM foods) have been on the shelves of North American grocery stores since 1996.

Hydrogenated Fats and Trans-Fats

Hydrogenation is the process that is used to turn liquid oils into a solid form. Vegetable margarine and vegetable shortening are hydrogenated fats.
Ice Cream and Frozen Desserts

Commercially made ice creams and frozen desserts are loaded with sugar and various chemicals to give them flavor and texture.

If you love frozen desserts, try to stick to brands that are made with pure, natural ingredients. You can also buy an ice cream machine and make your own ice cream creations.

Potato chips, French Fries, and other Fried Foods/Snacks

Potato chips and French fries make it to the list of unhealthy foods because they are fried at very high temperatures.

French fries are on the list of foods to avoid.

Any time food is cooked, fried, or processed using high heat, a substance called acrylamide is produced. Acrylamide is a known carcinogen and neurotoxin.

French fries and potato chips also contain trans-fatty acids which increase your risk of cancer, heart disease, diabetes, and stroke.

These foods are usually high in calories and very low in nutrients. They may satisfy your cravings, but they will not satisfy your body's need for real nutrition.

Processed and Refined Foods

When you take food in its natural state and alter, process, refine, and package it, it loses fiber and a whole lot of nutrients.

Processed Cheese Products

The name doesn't lie. Processed cheese is exactly that. Processed. It is made from cheese and a long list of other ingredients including, extra salt, food coloring, and other milk ingredients. It also contains harmful chemical additives such as sodium aluminum phosphate.

Aluminum has been linked to many diseases including anemia, osteomalacia, Lou Gehrig's disease, and Alzheimer's disease.

Sausages, Hot Dogs, Cured Meats, and Luncheon Meats

Sausages, hot dogs, cured meats, luncheon meats, bacon, pepperoni, and other processed meats are dangerous because they contain a cancer causing ingredient known as sodium nitrite. Sodium nitrite is a close chemical relative of sodium nitrate. Stay far far away from these unhealthy foods!

Soda Pop and other Artificial Beverages

It is pretty common for North Americans to prefer drinking anything except water. It is typical to have several servings of soda pop, juice, and other sweet drinks every single day.

These kinds of drinks are high in calories from sugar and/or alcohol. The sugar can send your blood sugar levels skyrocketing only to crash later on leaving you feeling tired and moody. They can get in the way of your efforts to lose weight.

Sugar-free sodas and beverages are usually sweetened with aspartame or other artificial sweeteners. They are not a healthier choice.

The caffeine, sugar, phosphates, artificial colorings, and other chemicals found in these beverages are damaging to your health. They can cause your body to lose much needed minerals such as calcium.

Over time, drinking these beverages on a regular basis can cause you to gain weight. This is true even for the so called "diet" drinks since aspartame can cause weight gain. They can also lead to tooth decay, diabetes, and other diseases.



6 Tips To Help You Avoid Unhealthy Foods

Do you ever find yourself eating unhealthy foods simply because they are quick and easy, and readily available? Follow these tips to help you reduce your dependence on convenience foods.

1. Plan ahead. Each week, make up a menu that focuses on nutritious whole foods and stick to it.
2. Try to do some of your cooking or meal preparation in advance. For example, you could make extra portions on days that you cook and package some for lunch the next day.
3. Use a fruit and vegetable wash on your fruits and veggies when you bring them home from the store. Cut up veggies and store them in a container in the fridge, or in plastic bags in serving size portions. That way, you can just grab and go when you need to.

Avoid packing unhealthy foods in your lunch.

4. Pack your lunches the night before rather than waiting until you're already behind schedule in the morning.
5. Never shop on an empty stomach. If you shop while you are hungry, you are more likely to fill your cart with unhealthy foods such as cookies, biscuits, and other snacks.
6. If you have a sweet tooth, or love "junk food," you don't have to resort to unhealthy foods to satisfy your cravings. There are better options available. You can find a wide range of sweet (but healthy) treats and savory snacks in the health store. Their ingredients are so much better.



Foods that promote cellulite!

The main “friends” of cellulite are: sedentary lifestyle and improper diet. Since the most important cause of unwanted orange peel aspect is represented by unhealthy eating.

Fat fried foods

Fat-fried foods (except the palm oil, butter, lard or other fats) are particularly toxic to the body. Metabolism of these substances also lead to the production of substances toxige difficult to eliminate from the body, accumulating in fatty tissues.


Juices

Some juices contain a total trade of calories, sugars, and chemicals that lead to the secretion of endorphins (happy chemicals), and diuretics, which cause us to eat and drink more after the first two reasons lead us to our feel good and indirectly by stimulating the thirst center diuresis. But the problem is not excess calories, but artificial substances such as flavorings, preservatives, colors.


Energy drinks

Energy drinks do not make them a very high calorie intake, but energy production dry liver glycogen stores, but do not take the surplus energy in fat tissues. As such, does not favor a slim body, but the exhaustion of energy. So if you do sports or other physical activities is recommended not to consume these drinks, because the body begins to consume and fat, avoiding greasy hub and the formation of cellulite. In the same category come alcohol.

Sausages and other fatty

Sausages and animal fats have a chemical structure quite complex, so that daily consumption leads to significant accumulation of fat in adipose tissue and promotes cellulite.

Sweets

Sugar, and cookies are “submitted” very quickly, leading to an increase in the weights and the formation of cellulite. Replace cakes with homemade fruit and suger with honey. (source: http://www.my-slim-body.com/foods-promote-cellulite-html)




TIPS FOR A HEALTHY AND SEXY LIFE


It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

Eat your fruits on an empty stomach or before meals! You have heard people complaining – every time I eat water-melon I burp, when I eat banana I feel like running to the toilet etc – actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

FYI: Super Foods for Athletes

Super Foods for Athletes

Written by Leah Perrier, RD of HealthCastle.com
Published in Jun 2006; Updated in Jun 2007

Working out regularly is one of the best ways to keep your body in peak condition. But working out on an empty stomach – or worse, a stomach full of junk food – can lead to less than optimal results. Feed your body regularly with the following super foods to provide optimal fuel for your workouts... and see the biggest rewards!

Top 5 Super Foods for Athletes

Oatmeal

Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.

Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.

Yogurt

Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.

Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.

Blueberries

This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.



Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.



Sweet Potatoes

Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.

Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.

Salmon

Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super foods!

Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.
(Source: http://www.healthcastle.com/sports_super_foods_athletes.shtml)

Interesting enough there is another list of superfoods

5 Superfoods You Should Add To Your Diet
by Caleb Lee on August 28, 2009


Superfoods Give You Super Powers!

The term “super foods” has been all over the news. But what are superfoods and how can they help you?

Super foods are categorized as those foods that provide a wealth of nutrients to your body. Each food provides more than their fair share of vitamins, minerals, antioxidants, fiber and other substances in one package. While there are many super foods on the market for you to try, these five are ones that you won’t want to pass on.

1. Broccoli

Broccoli is the tops when it comes to providing a bevy of nutrients. Broccoli has been shown to reduce cancerous tumor production. It contains antioxidants called polyphenols which help reduce heart disease, cancer and boosts immunity. Broccoli is also part of what’s known as the cruciferous veggie family — it’ll help clear excess estrogen out of your body (A problem facing virtually every person in the modern, industrialized world).

2. Salmon

This is not just any salmon but wild caught salmon. Grain fed salmon is hot these days because it is supposed to be healthier, but wild salmon contains more of the nutrients that your body needs. Salmon is a fatty cold water fish but it’s all good fats. Omega-3 fatty acids are fats that you want more of in your diet. They are known to lower cholesterol and the risk of heart disease … fight inflammation … and have many other healthy benefits!

3. Blueberries


This super food has been mentioned on many lists. Blueberries are so popular because they’re readily available and packed with antioxidants. Antioxidants are substances in the body that fight the damage of free radicals. They help prevent certain cancers, reduce the signs of aging, boost immunity and improve overall health. Blueberries contain an antioxidant substance called anthocyanin which gives them their deep color. You can get a healthy dose of fiber and vitamin C from blueberries. Plus, you can add them to virtually anything!


4. Yogurt

You may or may not like the taste, but yogurt contains live cultures that help to regulate the digestive system. As you know, many diseases and ailments arise from the digestive tract getting out of balance. Yogurt contains useful good bacteria. These bacteria are probiotic substances because they provide nutrition for intestinal bacteria so that more are produced to protect the digestive system. You definitely want to eat yogurt after you’ve been on antibiotics or any other medicine that kills ALL the bacteria in your stomach because it’ll help the “good guys” come back.

5. Avocado

Research shows avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits (yes, crazily enough, avocados are fruits!):

Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.

Vitamin E — a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.

Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.

Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.

Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.

Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.

Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.

Magnesium – helps produce energy and is important for muscle contraction and relaxation.

Fiber – lowers cholesterol, good for digestion, blood sugar levels, etc

FYI: Beneficial Foods

Beneficial Foods

Healthy diets provide the nutrients and vitamins needed to maintain good health, and maintaining good health is still the best way to prevent the occurrence of diseases like cancer. However, ongoing scientific research is showing that certain foods may indeed have cancer-preventing properties.

Antioxidants and Phytochemicals

Recently, the foods getting the most attention as having cancer-preventing properties are those foods that contain antioxidants and/or phytochemicals. The body intakes oxygen through metabolism on a cellular level, molecular bonds can be weakened during this metabolism, sometimes resulting in by-products that split off. These by-products, known as free radicals, immediately try to attach themselves to nearby stable molecules, potentially causing damage to healthy cells. Cellular oxidation that results in too many free radicals can predispose some people to cancer.

Antioxidants are nutrients that bind to free radicals, converting them into harmless compounds. Antioxidants can help to repair and prevent cellular damage caused by oxidation. Close cousins to antioxidants are phytochemicals, compounds that occur naturally in plants. Many of these compounds have antioxidant properties, as well as other properties beneficial to maintaining good health. Several studies have shown phytochemicals to be potentially effective in preventing or slowing genetic damage to cells.

Antioxidants and phytochemicals can be found in a variety of fruits and vegetables, and in nuts, whole grains, and fish. The mineral selenium, present in red meat and chicken, also aids in the body’s antioxidant defense system. Animal studies suggest selenium supplements offer some protection against cancer. Vitamins C and E have antioxidant properties, as well as phytochemical compounds such as beta-carotene. Most experts recommend getting antioxidants and phytochemical compounds through food sources rather than from supplements.

Fiber

Foods rich in antioxidants are often rich in fiber. Although not definitively proven, high-fiber diets may reduce the risk of colorectal cancer. Fiber-rich foods often contain vitamin B folate. Too little folate in the diet may increase the risk of cancer. A diet that includes soluble fiber helps to reduce blood cholesterol and is beneficial in maintaining a healthy weight.

Fruits and Vegetables

It is recommended that people consume five or more servings of vegetables and fruits daily. Fresh vegetables provide more nutrition than cooked. Frozen vegetables are often picked ripe and flash frozen, providing more nutrition than vegetables that spend an excessive amount of time being processed, shipped, and stored.

Fish

Studies in animals have shown that foods rich in omega-3 fatty acids can help to prevent cancer and to slow down cancer growth. Fish is the most readily available source of fatty acids. Since mercury and environmental pollutants may be present in high levels in larger, predatory fish, it is recommended that people restrict consumption of fish like swordfish, shark and mackerel.

Ideally, a diet that utilizes all of the aforementioned components will be part of a healthy diet, in turn leading to a healthier lifestyle. It should be noted that there is no “magic food” known to either prevent or cure cancer altogether; however, certain foods can help lower the risk of cancers and other diseases.

Phytochemicals

Phytochemicals are natural plant compounds found in vegetables and fruit. Whole grain breads and cereals, brown rice and some nuts are also rich in these bioactive compounds. Many of these compounds (such as lutein and flavonoids) may help reduce the risk of cancer.

These Antioxidants are vitamins and other compounds that protect our cells from damage.

Antioxidants destroy free radicals, which are chemicals that are produced when our bodies use oxygen.

Free radicals can damage cells, which can lead to cancer. Some examples of antioxidants are vitamin C, vitamin E and beta-carotene.

No one food or food compound can protect you from cancer, but a combination of foods from a diet rich in vegetables and fruit can. Choose foods high in antioxidants rather than take supplements. Experts say that the health benefits may come from the interaction of the minerals, vitamins and antioxidants in food.

Many phytochemicals give vegetables and fruit their bright colours. Each colour group is associated with certain plant compounds, so choose from each colour group every day.

Dark green and orange

Dark green and orange vegetables and fruit are particularly rich in lutein and beta-carotene. Broccoli, carrot, snow peas, spinach, squash,cantaloupe, kiwi, mango, orange.

Studies on the role of cruciferous vegetables (broccoli, cabbage, kale) in cancer development are just beginning. But early evidence suggests that diets high in these foods have beneficial effects on cells that may lower cancer risk.

Broccoli, cabbage and kale may protect against cancers of the colon and rectum. Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fibre and a wide range of phytochemicals called carotenoids, such as lutein.

Researchers have found that carotenoids in dark green leafy vegetables may decrease the risk of certain types of cancer.

Red and blue/purple

Red and blue/purple vegetables and fruit contain this bioactive compound like lycopene and anthocyanins. Red pepper, tomato, blueberries, raspberries, strawberries, pomegranate, beets.

Tomatoes are rich in lycopene. Some research shows that eating cooked tomatoes appears to help prevent and slow the growth of prostate cancer but this is still being studied.

Vegetables and fruit in the blue/purple group, in particular many berries, contain anthocyanins and phenolics. Both of these phytochemicals are powerful antioxidants and are being studied for their potential to reduce the risk of some cancers.

White, brown and tan

Foods in this group contain antioxidants like allyl sulfides and polyphenols.
Cauliflower, garlic, onion, potato, banana, pear. Garlic belongs to the family of vegetables called allium, which also includes onions, scallions, leeks and chives.
Studies have found an association between eating lots of garlic and allium vegetables and a lower risk of stomach cancer and prostate cancer.

Interesting tidbit

Phytochemicals called flavonoids that are found in cocoa have two positive effects. One, the antioxidants block arterial damage caused by free radicals. These unstable molecules (free radicals) may damage the arterial walls by blocking the artery wall lining.

The second indicates, that chocolate inhibit platelet aggregation which could cause a heart attack or stroke. There have also been studies indicating that cocoa flavonoids relax the blood vessels which inhibit an enzyme that causes inflammation.

(Source: http://www.mesotheliomaprognosis.org/beneficial-foods-cancer-prevention)











Herbs & Spices Are Good For You...

Herbs & Spices have been used by our ancestors for centuries for their medicinal qualities as well as for their culinary enhancements. Researchers continue to study the healing properties that can be offered by these natural remedies.


Our Favourite spices

Here are a few of our favourite spices and their benefits:

Cayenne pepper and Tabasco sauce

Cayenne pepper and Tabasco sauce can increase metabolism and fat-burning ability.


Ginger

Ginger speeds metabolic rate, plus it inhibits nausea and vomiting often caused by morning sickness or motion sickness.


Peppermint

Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia.


Mustard

Mustard is a stimulant that can be used to relieve respiratory complaints.


Horseradish

Horseradish is a relative of the mustard family that acts as a digestive stimulant.


Cinnamon

Cinnamon is often used as an antidote for diarrhea and stomach upset as well as a metabolism booster.


Allspice

Allspice is an aromatic stimulant that helps to relieve indigestion and gas.


Garlic

Regular consumption of garlic can decrease blood pressure and cholesterol levels. It also aids digestion and prevents flatulence. Recent research shows garlic to be beneficial in the treatment of diabetes.


Turmeric

Turmeric is an antioxidant that neutralizes free radicals and therefore helps to protect against cancer.


Spice health benefits

Antioxidant benefits

High blood sugar levels, as they occur in those with diabetes, can lead to the formation of harmful substances known as AGE compounds. These compounds, in turn, cause inflammation and tissue damage, which can contribute to the clogged arteries and heart disease commonly associated with diabetes. Extracts of various herbs and spices -- such as cinnamon, cloves, sage and rosemary -- block the chemical process that creates AGE compounds. When blood sugar levels are high, a process known as protein glycation occurs in which the sugar attaches to proteins to form what are known as advanced glycation end products. These compounds cause inflammation and tissue damage associated with aging and diabetes. The anti-AGE benefits of herbs and spices seem to come from plant antioxidants called phenols. Cinnamon, sage, marjoram, tarragon rosemary, cloves and ground Jamaican allspice appear to be the most potent. Herbs and spices are the most concentrated sources of antioxidants in the diet. Spices such as cloves and cinnamon have phenol levels that were 30 percent and 18 percent of dry weight, respectively, while herbs such as oregano and sage were eight and six percent phenol by dry weight, respectively. For comparison, blueberries – which are widely touted for their antioxidant capabilities – contain roughly five percent phenol by dry weight. Cinnamon has 50 to 100 times more antioxidant power per unit weight than fresh berries. Journal of Medicinal Food, June 2008.

Spices for diabetes or blood sugar control

Among the spices, fenugreek seeds (Trigonella foenumgraecum), garlic (Allium sativum), onion (Allium cepa), and turmeric (Curcuma longa) have been experimentally documented to possess antidiabetic potential. In a limited number of studies, cumin seeds (Cuminum cyminum), ginger (Zingiber officinale), mustard (Brassica nigra), curry leaves (Murraya koenigii) and coriander (Coriandrum sativum) have been reported to be hypoglycaemic.

People with diabetes should consider increasing their intake of various spices. In test-tube experiments, extracts of various herbs and spices -- such as cinnamon, cloves, sage and rosemary -- inhibit a damaging process that can result from high blood sugar levels. When blood sugar is high, as is chronically the case in diabetes, it can lead to the formation of substances known as AGE compounds. These compounds cause inflammation and tissue damage which can contribute to the clogged arteries and heart disease commonly associated with diabetes. Certain herbs and spices appear to block the chemical process that creates AGE compounds.



Phenolics

Spices are known to significantly contribute to the flavor, taste, and medicinal properties of food because of phenolics. Most spices contain phenolic acids such as tannic, gallic, caffeic, cinnamic, chlorogenic, ferulic and vanillic acids. A high amount of tannic and gallic acids are found in black mustard and clove. Caffeic, chlorogenic and ferulic acids are found in a good amount in cumin. Vanillic and cinnamic acids are found in onion seeds.



Spices and cancer

Ginger spice can kill ovarian cancer cells while the compound that makes peppers hot can shrink pancreatic tumors. The study on ginger was done using cells in a lab dish, which is a long way from finding that it works in actual cancer patients. Researchers tested ginger powder dissolved in solution by putting it on ovarian cancer cell cultures. Ginger killed the ovarian cancer cells in two different ways -- through a self-destruction process called apoptosis and through autophagy in which cells digest themselves. Ginger spice has been shown to help control inflammation, which can contribute to the development of ovarian cancer cells. In multiple ovarian cancer cell lines, ginger induced cell death at a similar or better rate than the platinum-based chemotherapy drugs typically used to treat ovarian cancer. (Source: http://www.raysahelian.com/spice.html)