Your Blood Pressure And Your Health

Your blood pressure has messages for you. At most, three messages affect your overall health in this.

The message may be that your blood pressure is high. 

Your blood pressure can even be low. 

Thirdly, your blood pressure can be normal, which is the idea blood pressure for a healthy life.

Have you ever take the trouble to go and check your blood pressure with a health worker or with your doctor?

I regularly go to check for my blood pressure readings two times in the year.

You should check your blood pressure too.

195 over 100 is a high blood pressure reading. 

But what is a high blood pressure?

When your heart beats, it forces blood all over your body. This movement that forces the blood all over the body is a blood pressure.

In scientific, medical and clinical circles, blood pressure is taken in two readings or numbers. The systolic and the diasystolic.

The systolic is the higher reading, while the diasystolic is the lower reading. When a health worker takes the readings, the systolic is always over the diasystolic. 

If the upper or systolic reading of your blood pressure is 100 and the lower or diasystolic reading is 80, your blood pressure is 100 over 80 milimeter of mecury.

So, your blood pressure will be expressed as 100/80 mm Hg.

A 190/120 reading is a high blood pressure. 100/75 is normal and safe. 80/65 is low blood pressure and calls for medical attention or medication.

A blood pressure that is low is fatal as a blood pressure that is high.

It has to be raise to a normal and safe level.

Likewise, a blood pressure that is high and extremely high is a sign of ill health. 

You should go for regular check up to determine if your blood pressure is low, high or normal.

A good diet along with good medication will make it normal.

Blood Pressure Challenges: Every person has a blood pressure. All adults, youths, kids and babes have a blood pressure. Even an animal has a blood pressure. But we are here concern with human beings.

Cause Of High Blood Pressure: High blood pressure can be caused by many factor.

1.      Food And Nutrition: The food a person eat is a factor in raising the blood pressure above the acceptable normal level.

Too much carbohydrate, too much fat and too much protein will raise the blood pressure to a higher level.

Refined carbohydrate like white sugar is a primary cause. All refined carbohydrates will raise the blood pressure. White flour for making bread, biscuits and cakes are examples. But white flour is available to be mix with brown flour to strength the low gluten content in brown flour.

Whole food carbs like ripe mangoes, red oranges, and red potatoes can likewise raise your blood pressure.

This is because the food has a high Glycemic index (GI).

The rate at which they are oxidized to released energy is high in the blood stream is very fast. So, these should be eaten sparsely. 

In contrast, eating them half in raw state will not raise the blood pressure.

In other words, one should not over cooked potatoes. All refined carbs that are over cooked will raise the blood pressure.

To be on a safer side, check the GI of your favorite fruits and vegetables. You can have a fairly good idea as how to take good care of your blood pressure.

The so called white refined carbohydrates should be used as minimal as possible. These white biscuits, white breads, white rice are still necessary but plenty of fruits, vegetables, nuts had to go with them to make a much healthy meal.

2.      Lack Of Regular Exercise: Exercise will burn fat in the body. Lack of regular exercise means more fats along with certain wastes is being regularly deposited in our body. This will increase a person weight. Thus, the gain in weight will raise the blood pressure.

A short brisk walk round a football field is a good outdoor exercise. Swimming the open water or in a swimming pool if you can swim is a good physical activity that will help reduced your weigh and lower your blood pressure if it is high.

Indoor exercises like the press-ups and down, push and pull, and the jumping jack can be done just for only 10 minutes on certain fix days and those can be fit your health.

Other Ways To Lower Your Blood Pressure

·         You should half your intake of red meat, beef and all solid fats as margarine.

·         Eggs are good foods. The solid in eggs is good. Too much will raise the blood pressure. Reduced eating of eggs to two, two or three times in the week.

·         Reduced your drinking of alcoholic beverages or have it with lemon slice.

·         Increased your consumption of sardines, mullets and salmons. All fish that has the omega fatty acid -3 and -6 are good. These fatty acids are factors in reducing your blood pressure.

·         You can enjoy lean meat freely like sardines.

·         Vegetable proteins in the form of pulse should be a regular feature in our meals. Fresh corn is a good source. So, is lentils and whole wheat.

·         You can substitute vegetable oil and fats to animal fats and oils.

·         Eat a healthy diet always that is rich in natural minerals, vitamin and photochemical.

For example, here is a recipe for a potato fries that will help reduced your blood pressure.

·         4 fresh medium size mullets.

·         4 fresh sardines.

·         1 medium size fresh potato (sweet, Irish, or any potato of your choice).

·         3 big onions.

·         6 lobes of garlic bulbs.

·         3 piece green chili or green cayenne pepper.

·         ½ teaspoon ginger powder.

·         ¼ teaspoon dry chili powder.

·         ½ cup fresh peanuts.

·         ½ cup breadfruit (Parkinson).

·         ¼ teaspoon salt.

·         Fresh curry leaves.

·         1 semi ripe mango.

·         4 tablespoonful peanut oil.

Instructions:

·         Descale the mullet and sardines (use canned substitute if fresh items is not available).

·         Removed the dirty inside.

·         Wash fish well in clean water.

·         Salt the fish with two pinch of salt.

·         Light stove or cooker and turn to low heat.

·         Put on clean frying pan.

·         Put 3 tablespoonful peanut oil and warm.

·         Put the fishes into the frying pan and fry for 7 minutes. Turn the other side and fry again for 5 minutes. If using canned sardines, put fish in frying pan and warm without oil; and use the sardine oil to cook the other items.

·         While the fish is cooking, wash the potato with sponge. Use knife to scoop and remove any hard surface. Do not peel. The skin of the fresh potato has factors in bringing down your weight and controlling your blood pressure.

·         Slice potato into thin chips

·         Salted this with two pinch of salt.

·         Removed the fish and add 1 table spoon of peanut oil.

·         Peel the onions and garlic and cut into small chunks.

·         Wash the chili and cut into piece.

·         Pour the potato chips into the frying pan. Add three tablespoon peanut or olive oil with same amount of water and cook for three minutes stir all the time.

·         Add the nuts, onions, garlic, chili and curry leaves and cook for 3 minutes.

·         Add 1 table spoonful of peanut or olive oil again.

·         Cut semi ripe mango with skin into small piece and add to the cook stir well for2 minutes.

·         It is done.

·         Put into eating pan with fish.

·         Serves 2 persons.

·         You take it with a cup of black tea plus a cube of sugar and milk for breakfast or lunch.

Health Benefits Of Recipe: The health benefit to get from this recipe are

·         Lower your body weight since your calorie intake is low.

·         Your blood pressure is reduced since your weigh is reduced.

·         Regular taking of such a meal either as a breakfast, or lunch or supper will regulate the blood pressure.

·         Thus, high blood pressure is prevented.

·         The meal is full of natural goodness.

·         It will prevent diabetes mellitus.

·         It will increase and sustain your energy due to the numerous combinations of the various natural synergy items.

Alkaline Foods: food groups, fruits and vegetables, including nuts, herbs and spices that keeps the blood stream are called alkaline foods.

·         The list will include all fresh or dried fruits.

·         All green leafy or greens when half cooked in raw state.

·         Spices like green chili, fresh curry, onions, garlic and chive.

·         Peanuts, walnuts, pine nuts and cashew nuts.

·         Tubers like yams, potatoes and cocoyam in their skin.

·         Cereals such as brown rice, bean, pea, bread fruit and lenticels.

Taking some of these food items in a meal will lower your blood pressure.

Food Items: Most of the food we eat are classified into carbohydrates, fats and oils; and proteins.

1.      Carbohydrates or carbs for short, when cooked and eaten with their skin like cocoyam, yams and potatoes, gives an alkaline effect in the blood stream. Without their skin, they form a highly  acidic platform that brings in ill health like headache, diabetes mellitus, and thus, unnecessary gain in weight with flabby body tissue that shows prominently well on the waistline, belly and check.

·         Yams, potatoes, cocoyam should never be peel. Just discard the outermost brittle layer. The fresh outer skin contained the mineral matters, vitamins, some fats and proteins. Doing away with all these leaves the carb or starch in an unbalanced state that breeds disease and ill health in the human body.

·         Rice is another carb food group that is always eaten in many house hold. Brown or unpolished rice is much better. It improves good health. Partially polished rice retained most of its natural nutrients.

·         Process wheat that has been turn into white flour, pasta, macaroni, spaghetti, noodles, has all its essential nutrients removed, and additives added. Chemical additives and preservatives added. These are in the same class as white bread. Recently, some nutrition expert opinioned that due to the chemical additives in these foods, they dare not eat even a bite of these products! Not even an instant meat roll or hot dog!

·         Those who advocates that the skin of any carb, fruits, roots should be discard completely because they are hard or tough has yet to realize the place fiber or bulk plays in human digestion. It help the movement of digested foods in the bowel.

2.      Fats help maintain good body heat.

·         Animal fats: Meat or beef is my best animal fat. I enjoy it like any other person.

·         Vegetables fats: Peanuts, breadfruit, cashew nuts and pine nuts, beans, particularly brown soya bean are good sources. All nuts have fats.

·         Oils also provide body heat. Olive and peanut oils are good vegetable oils. So is sun flower oil. Peanuts, bean and rice are good food synergy make ups. Potatoes, bean, fish and eggs are another. Taken with some fresh fruits, it made a balance meal not until herbs like garlic, onions and ginger were add.

3.      Proteins: Our bodies are made up of protein so to speak. All bodily cells are protein.

·         Animal protein: All animal protein like lean meat, poultry, milk and egg white is good. An egg gives the most essential protein the body needs. Combine with vegetable protein like soya, or any bean and peanuts, makes a good food synergy. Add your favorite fruits, herbs and greens. Marine foods especially, fish are the only best source of animal protein. Sardines and mullets contain the essential omega fatty acids -3 and -6. So are salmons. These wades off heart related disease and this in turn controls your blood pressure, and keeps your heart in good condition.

·         Birds like poultry and turkey are good sources of protein. These lack the essential fatty acid found in sardines and mullets. But they fat content is solid. Limit it to two times a week in diet.

·         Vegetable proteins. Bean, peanuts, corn, lenticel and bread fruit. Bean, peanut and bread fruit when combine can give you all the protein and essential amino acid your body need for good health. But as we are use to many animal products, adding a glass of milk or fresh fish to the meal is okay.
·         Fruits: apples, mangoes, guavas, melons and cucumbers should be eaten with their skin. Oranges when peel, the small opening cut out to suck the juicy out, should be chew and swallow. It contains pectin, a sub part of the vitamin C group. While sucking an orange, I have eaten half the white skin as I suck. It made my body resistant to cold and catarrh.

 To your good health!

  Miebakagh57 (Miebakagh Fiberesima) Copy right 2014 -2015
http://greens4food.blogspot.com

Swim For Life

I love swimming period.

Swimming is one of the best all round body workout activity.

Every person can take part in swimming. There is no age restriction.

You are formed within a swimming environment, the womb, and you should learn to swim. It is an inborn trait.

If you cannot swim, learn the ropes. There is a simple form of it with no much ado.

I write in one of my articles, “Sound Physical Activities” that a baby before birth learn to swim in his/her mother’s womb.

I held this statement dear and true. When a baby kicks in the womb, he/she is swimming.

You may also say the baby is just turning. Notice the posture of a month old baby when kicking and stretching out its arms while happily playing on its back.

Notice also a six month old baby crawling. Is not these movements somehow similar to swimming strokes?
All these are true to some limit.

Persons who do not know how to swim can do this crawling action in water at chest level and see how far to go. Without much ado, they can learn the beginner method of swimming in real time.

With that said, get a season coach to teach you how to swim at a moderate cost for three weeks or more. I learn to swim in two weeks time. It is worth the cost.

But if you want to go for competitive swimming, go for longer period of training.

I am talking here only of swimming for fitness and building strength. This is for life.

Benefits Of Swimming: If you cannot swim, and I am sure you would love to learn it later, here are the many benefits you get.

• Ensures cardio-respiratory fitness. It keeps your heart rate up.
• It takes stress off your mind and body.
• Less impact that protects the joints from stress, strain and tension. That is why swimming is recommend by the Arthritis Foundation http://www.arthritis.org/
 • It tones the muscles and skin.
 • It burns calories.
• Cools the body during a hot weather.

Additional Health Benefits:

 • It improves coordination, balance and posture.
• For some sporting injuries and conditions, it is recommended that subjects go for a swim for a good low impact therapy.
• It builds strength because of high resistance in the water to move from one point to another point.
• No pain to gain as on land exercise.
• It benefits for a life time as a healthy workout.

Why Should You Learn To Swim: There are many reasons why you should learn how to swim. Here are a few.
1.Swim to build your body. Persons who swim regularly do so to build their body. The stretching out and the kicking of the arms and legs couple with breathing is an all round mechanical action that builds the body and all the muscles of the arms, shoulders, back, chest and hip; the thigh and legs and much more. The movement of the body, slow or fast against the draft builds your body.

2. Swim to relax mind and body. Yes, one can swim to banish tension and relax the mind and the body. Stress builds tension and strain the mind. One way to free your-self from this is to swim. It pays you to learn one rope of the trick or two. Stress affects all-students, scholars, workers, nursing mothers and children.
 3. Swim to rejuvenate and tone the skin. Dry skin is a bad skin. So is an oily skin. Swimming rejuvenated and toned your skin in a wonderful way. Why is it that some beauty salon or therapy soaked you in a saline bath? I recalled while growing up that most beauty queens that ever won a beauty contest in my locality came from the riverine or creek area.
Their secrets? Swimming in the river to rejuvenate the skin.

 4. Swim for the fun of it. Swimming is a competitive sport. But it is also a physical activity that can be enjoyed for fun as a paste time by every person.

 Swimming Strokes: The most popular swimming strokes are the breast stroke, the back stroke the butterfly and the crawl. The later is very simple and most suitable and popular for beginners. The back stroke is also an easy stroke. The breast stroke and the butterfly are hard strokes and will take you much ado to master it well. In competitive swimming, it is note if you mistakenly miss one stoke in the breast stroke you completely disqualify in the race, even if you come up at the top. That is how hard it is.
The Crawl or Free Style Stroke: It is the most popular and easy stroke for beginners as noted above. You will have a hard time to coordinate your breathing. Practice will make it easier for you. There are three ways to do the crawl. Get a good swimmer to teach you.

Pre-Cautions:

• Do not swim while you are hungry or you feel very cold. Should it happen that you need to eat have wines and juicy.
• Do not swim in very cold water or when there is a heavy rainfall.
• Identify the area you are swimming as safe.
• If you are a beginner, do not swim alone.
• Do not swim alone in swift moving rivers, lakes and seas. Instead, go with a trainer or a good swimmer.

To your good health!
http://greens4food.blogspot.com
Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015.

Sound Physical Activities

A sound physical activity is part of good healthy living.
It means how you move your body like walking, running, taking a stroll, jogging and swimming. It includes climbing a stair or playing a game of soccer, tennis or baseball.
All forms of sports and aerobics are sound physical activities.
It is tired along with nutrition. You can eat all the best foods rich in carbohydrates, fats and proteins, but good health may still evade you if you do not get active.
Why? Our body needs to be strong to digest and absorb these nutrients.
Activities like jogging, for example makes your blood flow all over your body and carried digested food nutrients along with it.
Nursing mothers massaging a baby arms, shoulders, legs, back tells you that the babe’s body need to be develop for sound health benefit.
 Sound physical activity comes in various forms.
Whether you are handicap or not, you should had two or three physical activity to keep your body strong and vigorous.
How serious physical handicap you are is not a barrier. Just consult your physician for advice.
Your activity should be from moderated to vigorous or both.
The center for disease control has good advice for this.
Visit the link here http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Copy and paste it into your internet browser.
 For just only 30 minutes a day, less or more, you can build up a strong healthy body that is a negative to chronic diseases and other common ill health like the common cold.
It pays to be physical active regularly.
Remember that peoples who exercise or indulged in vigorous to moderate physical activities like swimming and jogging other than house hold chores like washing the car or chopping woods or climbing the stairs do not easily contact a cold virus or the cold.
In other words, an active body always resists a cold virus and symptoms.
It should not be a daily venture. Just two or three days in the week is all that it takes to do some of the activities.
This is not asking more. The best thing about this is that you can do any of the aerobic exercises at your convenience, even in your living room.
Exercises like press-ups and downs, pull and push, he jumping jack, etc builds your body muscles in a wonderful way.
Just pick two or three days in the week for this. This should be a regular exercise if you have to get the best benefit from it.
 That said, a baby lying on its back in a happy mood and kicking its legs and stretching its arms suggests the child is doing an activity to develop his/her body.
On close note, it is a style of swimming which the child use to turn here and there while in its mother’s womb.
Many will agree with this statement. Babes are fond of waters.
 Schedule Your Exercise: For example, I schedule my exercise Mondays, Wednesdays and Fridays. This is at my convenience and time. 10 -15 minutes is what it takes me indoors.
But I jog a mile on the last Saturday of the month.
You can begin with just only 10 minutes and this is not bad at all for beginning. It is much better if you maintain this 10 minutes regularly on the set days.
When I am not getting involved in doing the press-ups and downs, I swim in the river Mondays, Wednesdays and Fridays even on a Tuesday.
 I get the same benefits as if I am doing the press-ups and downs.
By swimming, you stretch your arms and kick your legs in the water to move. There is much gain to get in swimming.
Benefits Of Swimming

• Swimming regularly will improve coordination, balance and good posture.
• It will keep your heart rate up and  takes off some stress of your body.
• Swimming tones the muscles.
• It coordinates fitness and endurance.
• Swimming is a all round body workout as all the muscles of the body are called into play.

Your body relaxed against the water that absorbed your tension.
Swimming is one of the best natural exercises like walking, jogging and running that build a strong and healthy body.
Begin to cultivate a habit to do some physical activities weekly, two or three times in the week. Vigorous Physical Activities: This includes running/jogging, brisk walking, swimming and aerobic. Cycling, playing sports games like baseball, soccer, tennis and badminton benefits.
Dancing your time away is a good physical activity as seen in aerobic dancing.
In fact, any sporting activity that keeps the body strong and healthy is good.
I do not recommend violent sports like kick boxing and wrestling that wounds, maim and kills; because not every person can take part in such an activity.
These are not real physical activities. They come under one word fight. You can take that in the moderate form and then build up your activity later, say in a week time.
 Health Benefits: sound physical activities develop the major muscles of the body. The muscles of the leg, hip, back, abdomen and chest; shoulder and arm are affected positively.
The jumping lack, the press ups and downs and push and pull can make strong these muscles. This is not a body building task but a simple means to keep the body in good sharp, fit and healthy.
Jogging and running develops the thigh and leg muscles. Jogging regularly 30 minutes a day increases the heart beat and push your blood all over your body. This will carry much essential food nutrients all over the body.
You can increase your jogging time to 1 hour in the week.
Swimming in the open water and in a swimming pool will make your leg and arm muscles strong.
I am a good jogger and swimmer. It keeps me fit and alert. I jog in my living room if I cannot do it outside during a heavy thunderstorm and heavy rainfall.
Swimming in the open water is fine provided you live near a riverbank or sea side.
More Health Benefit: I will only sum up these briefly.
• It increases longevity. Jogging regularly will increase your life span by 15 years.
• You will feel much better about yourself.
• You get less worry or chance of getting depressed.
• You can relax well and sleep well.
• You will eat your meal well and it will be properly digested and absorbed.
• Your muscles and bones become strong.
• You get the chance to burn undesirable body fats and lose weight or tone your muscles.
• Less risk of heart diseases, high blood pressure and stroke.
 • Physical activity of any form release tension in the mind and body, and promotes relaxation.
• You will think better and the saying a healthy mind in a healthy body becomes a reality in your life too.
 • You stay youthful and energetic even into old age provide you doing it regularly.
• A single activity like swimming or the jumping jack alone will make the muscles of the arm, shoulder, chest, heart and hips, and legs strong.
Tips For Staying Active
• Do some gardening or go fishing by hulling net into the river.
• You can briskly walk up and down the football field or the neighborhood.
• Wash the car or clean the house. • Mend the broken furniture in the home if you can do it.
 • Walk to work and back sometimes for the fun of staying healthy if the distance is less than a mile.
• Have something light to eat before any vigorous or moderate activity and rest for an hour before rushing into it.
I mentioned above that a nursing mother massage her baby’s body to tone it strong.
Do you recalled that while in school you are required to take an active role in scheduled exercise? But now that we are grown up and have left school, most of us do not bother again about stretching and kicking like the horse.
We turn on the TV and sat for hours to watch a show. We put a disc in the player and sat down for the streaming entertainment.
We end up with one ailment or two; perhaps a stiff back or a tensed joint.
Plan an activity that tone your body muscles today.
To your good health!
Miebakagh57 (Miebakagh Fiberesima) Copy right 2014

Eat Your Chop Of Medicine

I recently received a mail in my Gmail inbox from the Harvard Medical School.

I had subscribed for its daily/weekly news letter on good health, healthy living and other issues that border on personal health and well being like old age health, high blood pressure, and weight loss and weight gain.

I even had a subscription to my plate on some of the issues above. Good Health is Not Only For November But Every Month This time around, the email stressed the importance of the month of November as a health promoting month.

That is good in itself. I soon began to think more creative and critical.

Why November alone?

Why not every month, every week and daily? Yes, a person that learn to enjoy good health daily is on his/her way to it weekly and monthly too, right?

Good health can only be obtained by healthy living, by eating good and wholesome foods that are natural, by sound physical activities and an environment that is naturally friendly.

It include cultivating sound mental health like relaxation.

When I was a minor in my grammar school, I realized one of my general science or intoduction technology teachers make a point on food and nutrition. I recalled he said that there was a reason we students were given a banana, an egg and some milks in our tea on certain days of the week for we hardly get these food items regularly in our homes during meal time in those days.

Again, in my university days, this question was bought up again and the point that, we should varied all differing type of foods, vegetables, fruits and nuts was vital.

He gave another instance of this and so on. Being carried with the teaching, I chanced to say that in such a case, it is good to prepare some foods to ward of a cold or fever. His remark, “doctor” made me do well in all my biology, chemistry and physics subjects and I do not end up as a doctor.

I am just an Administrative Officer and very keen and interested in diet and nutrition.

I am always experimenting with various types of cooking for best results.

One class mate became a very good friend to me and we are still close as friends nearly after forty years.
He introduces some basic medical text books on health science to me which help me do more better in my biology lessons. As I browse through my text books, it became very to me clear that that the only way to treat one’s food is to chop it as a medicine or to prepare it with a view to derived maximum health benefit from it.

In this, a certain stage of good health is assured. I turn myself into a guinea pig to test this, and have been proven right in whatever meal I prepare for eating.

I am not a subject to regular ill health or a candidate for a health worker.

In reality, a doctor will be tired of seeing you sick, for he/she is not there for the money. He may treat you if you are sick. A good doctor will go beyond the treatment and advice you how to stay in good health.

Yes, I once had an Indian doctor advised me to kill a lizard and if I can identify its liver to soak it in warm boiled water for five minutes and eat it. I later realized, he was telling me to know that that part of the animal has much natural B-complex.

So, instead, I go for vegetable sources. I was at that time a senior in grammar school and doing well in my biology class.

 Diseases Of Refined Carbohydrates: Poor heath or ill health comes from wrong preparation of good food and eating this poor preparation.

For example, pure refined white sugar which is regularly used in tea and custard etc is a food of poor nutritional content.

Refined white flour for making biscuits, white bread and cakes are devoid of natural vitamin and mineral matters that promotes good health.

Instead, “chemical additives” were “enriched” with them.

The same thing can be said of white rice, white bread and almost all convenience foods, whether pre-packed under the same situation.

But the merit of these white products is that they stay fresh and lasts for over a year. Brown and unrefined carbohydrates can spoil after six months. You should used them up within the time period. By regularly eating refined food products, you made yourself an easy prey to ill health and diseases. You easily get a cold, a fever, a headache, etc.

For example, white flour products easily create a friendly cold environment in a person’s respiratory system. Cold virus can invade and strive in such an environment. A person then becomes prone to fever, cough, catarrh and nasal congestion and so on.

No certify medication has been noted to treat such cold issues. The only open source is home-made herbal remedy.

One of the most serious ill health caused by eating white sugar and white flour products is blood circulatory diseases like diabetes.

This can later result into heart interrelated illness like hypertension and stroke. Use refined sugar sparely or substitute it with brown sugar.

Brown sugar is a good nutrient naturally rich with mineral matters and vitamins. It promotes good health. Its B-complex is rich in antioxidants that destroy free radicals in the body. Another good thing in the vitamin is that it helps in the digestion of carbohydrates and all starchy foods.

However, it tends to be more costly than white sugar and it is worth the price. If you can afford a jar of coffee for just $20, there is a pack of brown sugar that goes for a mere $5 or less. Surely, you cannot buy it for so small a price?

The vitamin and minerals in brown sugar even regulated your blood pressure and keeps it normal. Brown flour and rice has all its vitamin and mineral intact before processing and promotes good meal and good health.

This is all the more reason you should try as much as you can to make your chop plate as natural as you can come November and all months.

  A Diabetes Patient:  Okay, let me give you a practical lesson I experienced while as a junior in my grammar school.

The school was on its usual break or holiday of three days and I and some of my school mates stay behind.
This particular time, we had plenty to take in meals beyond our regular rations. I nearly became a diabetes patient, via taking too much refined sugar.

 I had thought of sugar as an energy giving food. This time I take it to the extreme. White sugar is not only a sweeter to be used in teas, coffees and custards or in flour mix. It is a poison.

Regular little by little taking can cause diseases. In just a day, I had used up to fifteen cubes in my teas and other items to be sweetened.

I began to lose too much water from my body via, urine. I was dehydrating fast. The more water I drink, the more I urinated. I was much concern about my health as much as you are. I was lead to eat some unripe and semi ripe mangoes naturally, and the urination stopped.

That story, “How Green Mangoes Skin Control Diabetes Mellitus” is published online on the HubPages web site.

You can read it by copying and paste the quote above into your browser.

To your good health!

 Miebakagh57 (Miebakagh Fiberesima).

http://greens4food.blogspot.com

A breakfast consisting of oats, banana, fresh red tomato, peanut and onions.

Benefit Of Eating Varied Colored Fruits And Vegetables Part 3

This is the final part of the story: the benefits of eating varied colored fruits and vegetables.

Even so, let’s as usual take some review or summation of what we learnt so far in part 1 and 2 of this subject.

In other words, let’s recall some of the main substances of those lessons.

 • A minimum of seven servings and a maximum of thirteen servings of fruits and vegetables is universal suggested per day along with breakfast, lunch and supper.

These servings should be break down into any ratio say 3, 4 or 5.

 •This will prevent common ill health and benefit health.

 • The various colors in fruits and vegetables signifies the many and varied nutrients in the plants.

 • As the color of the rainbow varied, so I and you should varied our intake of the goodies daily. These colors are red, orange, yellow, green, blue, indigo and violet.

• Mixing all or some of those colors benefit health much than taking a single item of these colored fruits and vegetables. A one cup or 1g servings of each color green, red, yellow, white and blue each day is the require minimum of fruits and vegetables.

• Take at least three colors: green-red-blue; or green-white-red; or green-orange-blue each day in variation if you cannot make the five color servings a day.

• The essence of colors in fruits and vegetables is their photochemical or antioxidants. What is special about the antioxidants is their ability to prevent and fight diseases like cancer, heart attack, degenerating illness like memory lost and macular in old age.

• Minerals and vitamins like C, K, flavonoids, work in synergy with antioxidants to destroy free radicals in the body. Fruits and vegetables in their unripe or semi ripe states are more potent in minerals and vitamins than in the ripe state. Even so slightly cooking them for at least two minutes benefits likewise.

• Fruits and vegetables being low in fats and proteins are cholesterol free and prevents circulatory relate illness like heart attack. • With the exception of brightly colored fruits and vegetables, low carbohydrates, and sugars and fibers in fruits and vegetables (FAV) prevent diabetes mellitus another circulatory problem.

• This again means that these low and beneficial nutrient contents in the goodies have low Glycemic Index (GI) and hence low metabolic rate in the blood stream. The higher the GI of a brightly colored FAV, the faster the rate at which sugar or glucose is used up. Okay, let us continue with last part.

Blue/Purple Colored Fruits And Vegetables

 Each color of a fruit and vegetable speaks or contain a unique health factor. Red colored fruits as we have seen are rich in lycopene. It also has quercetin. This helps to prevent and control prostate cancer in men and low blood pressure. Beta carotene, flavonoids, vitamin C in oranges and yellow colored fruits and vegetables maintain alkaline balance in the blood and works in synergy with magnesium and calcium in building healthy bones in the body. Green colored fruits and vegetables I realize is the parent color of all fruits and vegetables.
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Everything growing is first green. A shot newly spring up is green. Before a berry or tomatoes becomes ripe or red in color, it first shows up as a green colored berry. So a mature unripe mango can change its color from green to yellow or red.

This can be said of oranges, guavas, papayas, apples and pears with the exception of green beans, pea, brussel sprouts, broccoli, etc. Hence, bioflavonoids are mostly found and plentiful in all green and unripe fruits and vegetables; and in a lesser degree in the ripe goodies. Phytonutrient or photochemical is what set fruits and vegetables apart from animals birds and fishes. These are the antioxidants in flowering plants. Some of the antioxidants that destroy free radicals in our bodies are sum up below.

1. Quercetin: The antioxidant prevented LDL cholesterol oxidation and enable your body copy with allergens; lung and breathing disorders. It is found in apples, citrus fruits and onions for example.

2. Ellargic acid: It acts as both an antioxidant and anticarcinogen in gastrointestinal tract. Found in walnuts, raspberries and strawberries. Beta-carotene is an ellargic acid. Beta-carotene is well known to resolve eye sight challenges.

3. Flavonoids: In the group are anthocyanins, flavones and isoflavones.

The antioxidant flavonoids gives fruits and vegetables its many and varied colors. It reduces inflation and stops tumor growth in cells.

4. Bio-flavonoids: This is a sub-group of the flavoniods. It increases the value of vitamin C in the body; lowers cholesterol and benefits cholegen in the joints.

 5. Beta-glucen: includes EGCE in tea. It reduces colon and breast cancer in women; and boost the immune system.

What makes blue fruits blue or blue berries blue? The answer is the phytochemical anthocyanins and proanthocyanins. To feel healthy and young, eat blue or purple colored fruits and vegetables. Blue berry, black berry and black currant are some of the blue and purple fruits. As a boy, blue berry is my favorite. I even ate it in its wild form I can tell you right away that the wild spice of these fruits are much better than the inorganic type.

They disease fighting antioxidants contain phenolics. They reduce cancer and Alzheimer’s in the elderly and is reputed to slow down the aging process. Eat blue berries and other blue and purple colored fruits and vegetables to reverse the trend.

To your good health.

Miebakagh57 (Miebakagh Fiberesima)Copyright 201-2015.

Benefits Of Eating Varied Colored Fruits And Vegetables Part 2

It is normal for a person to eat some fresh fruits and vegetables daily.

Without these powerful plant fruits and vegetables, any other products of the animal, bird and fish are somehow helpless in the body.

Fruits and vegetables are man’s first food before fish, birds and animal were add. Our bodies are always at the mercy of the nutrients in fruits and vegetables. These later additions were only a supplement and not complements.

They cannot take the place of fruits and vegetables.

A person can live and survive for years by just eating fruits, seeds, roots and vegetables. This is where fruitarians and vegetarians come into the picture.

Have you ever heard of a diaritarian or a avectarian, or a piscician?

A bird can be a piscivorous subsisting solely on marine fish.

Have you ever seen a person live and survived by a combine meal of birds, beef and fish? The answer is solely negative.

No person can ever survived by just insisting on whole carbohydrate foods only.

Disease and ill health will be company. But fruits, seeds, vegetables and roots when properly mix has enable man survived for many thousands of years in a most astonishing healthy ways.

That is apart from the traditional five servings of fruits and vegetables, or half of your chop plate being fruits and vegetables or the latest 7-13 plus cup of serving with a meal.

 let’s recall briefly our first story in part 1 before continuing this second part of the same subject.

At least, seven servings of fruits and vegetables is suggested for a breakfast and for a snack.

Quick oats with fresh onions, tomatoes, banana, peanuts, lime; or potato, pumpkin, green chili, red chili, onions, garlic and ginger. More alternatives are at your discretion.

The daily eating of fruits and vegetables will prevent common sickness and ill health. It also speeds up healing of wounds after surgery or ill health.

The color of the rainbow should remind you how to varied and mix your fruits and vegetables.
Take three differing colors of fruits and vegetables daily if you cannot meet the traditional 5 or 7-13 servings per day.

 Green-purple-red; or pink-green-yellow; or white-red-green. Green should be the main color.

With very rare exceptions, fruits and vegetables are very low in carbohydrates, fats and proteins. Hence, they are low in calories and cholesterol, preventing heart related illness.

They are very rich in fiber which cannot be found in fats and proteins and help in keeping the bowel clean of unwanted matter.

Some brightly colored fruits and vegetables are very rich in sugar or glucose content and as such has a high Glycemic Index (GI).

The higher the GI, the faster sugar is burnt in the blood stream. The lower the GI, the slower the rate sugar is absorbed.

The essence of brightly colored fruits and vegetables consisted of their photochemical or antioxidants. Biofavonoids are mostly found in all fruits and vegetables and are very plentiful only in green tea than any other plant source. Anthocyanins, control blood pressure and circulatory related sicknesses, for example. Diabetes mellitus.

These brightly colored fruits if eaten daily ½ or 1 cup in differing colors per three servings is fine. Beta carotene is found in green and yellow colored fruits and vegetables.

 Okay, let’s take on other colors of fruits and vegetables.

Green Color Fruits

 Green colored fruits and vegetables are to be eaten regularly every day. While growing up as a youth, I always had three differing servings of greens every day. And quest what? I was very healthy and energetic for years. That is why fruits and vegetables should be eaten every day. In my place of work, I became noted as always giving sick papers for sick persons to see a doctor for the most common ill health like a cold, cough, headache, fever and so on. Workers even remind me for not going to see the doctor even though I had not a cold or fever out of envy or malice or something! I told some or those who care to listen this little story you are reading fullstop.

In  actual reality, half of your fruits and vegetables should consist of green leafy vegetables. Most of us are not fond of eating green or unripe fruits. Are we? I am an addict in eating unripe mangoes with their skin, including green tomatoes and guavas and green chili. In fact, all green or unripe mature fruits are good for eating.

Their vitamin C potency is at much high in the green state. So is their antioxidants or phytochemical.  

The Language Of Green

 Green is very wide spread in nature. Green is the sign that all is clear and you should go ahead as in traffic sign. The language of green is wide spread when it comes to fruits and vegetables. Apart from its photochemical called isothiocynate that fights cancer, its vitamin A helps your sight to see well. Vitamin K clots your blood when you accidentally gets a cut and prevent much bleeding. It contains calcium that benefits bone health. Its potassium regulates your blood pressure and folate in the green checks birth defects in pregnant mothers and much more. Nevertheless, pregnant mothers needs need a supplement of folate in tablet or capsule form.

Lutein: Green color fruits also contain the antioxidant lutein, which helps to maintain eye vision and wards of cataract, a degenerating eye disease in a person over 65 years.
Some had the onset from 60 years due to bad meal planning.
You get lutein from green pea, broccoli, lecttuce, melon in their skin.
Indoles: are found in broccoli, kale, cabbage and brussels sprout too.
These fruits are protective agents against breast cancer in women and prostate cancer in men.
Tip: always think green and put green first in whatever mix color of fruits and vegetables before red, white, blue, etc.

White Colors

 Some fruits and vegetables are white in color.

These are mostly found in the onion family.

In fact, it is noted that their photochemical however tiny are one of the strongest in the plant kingdom.
Vegetables in the onions family are garlic, onion, chieve and leeks.

Allicino, is one antioxidant found in garlic and onions. It is powerful against cold symptoms, heart attacks, and stomach and colon cancer. Many do not like garlic because of its raw obnoxious bad smell.
When garlic is cooked or heated, it lost this bad smell and becomes sweet. It is when you chew it raw that you get a foul smell in your mouth and breath. Garlic is antibacterial, antivirus and detoxified the blood stream and the body.

Include garlic and onions daily in your chop plate.

Mushrooms, though white are more than a vegetable. Mushrooms are a good source of plant protein that is comparable to that of an egg.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015.http://greens4food.blogspot.com