Tuesday, October 18, 2011

A List of The Top 10 Superfoods

superfoods list

Wild Salmon

The wild caught salmon is a great source of omega 3 fatty acids, good quality protein, minerals and vitamins. The omega 3 fatty acids are known to prevent heart diseases, depression and the onset of dementia. Salmon is also a very good source of iron and is low in calories and saturated fats. The reason wild salmon is better than farm raised is that the feed and fish oils farmers give to their salmon contain chemicals which are determined by the Department of Health and Human Services as carcinogens. Of course the risks from these chemicals are far lesser than the benefits from eating salmon, so even if you have a farm raised one in your fridge don't throw it away.

chia seed

Chia Seed

Chia seed is a super food first discovered by the Aztec to aid their warriors in long journeys. Thanks to the great nutritional value, a single tablespoon of it was enough to sustain a warrior for as long as an entire day! Chia seed is just amazing, it contains 6 times more calcium than milk, twice the antioxidants that you can find in blueberries, more omega 3 fatty acids than salmon and its a great source of fiber,complete protein and more than 27 vitamins. It includes almost every health benefit possible- better bone health, increased energy levels, better heart health, prevents cancer, diabetes and muscle tissue breakdown, anti-aging, prostate health, hydration maintenance for a longer period, prevents cravings, digestive health, reduced menopause symptoms and others. Its also very convenient, since its just a seed and has a rather neutral taste you can just throw a tablespoon on your breakfast

acai berry
img source: flickr

Acai Berries

Acai berries are one of the best sources of antioxidants known to mankind. Antioxidants fight the free radicals in the body, which are responsible for cell damage, aging and cancer. This means that among the benefits of Acai berries are cancer prevention and anti- aging. Oh and I almost forgot to mention these berries aid weight loss by boosting the metabolic rate. They also contain healthy fats, fiber, plant sterols, minerals and amino acids. Usually Acai berries are very hard to store so unless you are in Brazil, you will probably find them as a juice.

barley grass
img source: flickr

Barley Grass

Get ready for another amazing superfood! For some reason barley grass isn't very popular, but its nutritional value is out of this world. It contains 30 times more vitamin B1 and 11 times more calcium than cow milk, 5 times the iron in spinach and 6 times the beta carotene, and almost 7 times the vitamin C contained in oranges. Barley grass is also rich in antioxidants, fiber, protein and chlorophyl which gets rid of toxins stored in intestines. Its also naturally reach in minerals like copper, zinc, manganese and potassium. Some of its benefits include cellular repair and regeneration, anti- inflammatory contents, cancer prevention, bone and skin health, boosted metabolism, cardiovascular health, lower cholesterol, anti- aging.

img source: flickr


Pronounced Keen-wah, this whole grain was regarded as sacred by the Incas, and for a good reason. It is rich in protein ( the complete one), iron, manganese, magnesium, copper, phosphorus and fiber. Quinoa is great for vegetarians who are concerned about their protein intake. This grain's benefits include maintaining the brain volume and function, strong bones, internal detoxification and a boost in energy levels.

img source: flickr


Broccoli conatins high amounts of vitamin C, K, D and A, fiber, folic acid, indole alkaloids that stimulate an enzyme which prevents the creation of cancer, dietary fiber and a lot of minerals. A very interesting benefit for guys is that eating broccoli will help boost testosterone. Other benefits include boosting the immune system, strong bones, healthy eyes, cardiovascular health, prevents cravings and also broccoli can prevent birth defects if eaten during pregnancy.

img source: flickr


Yogurt contains a so called friendly bacteria that help the digestion, the immune function and the intestines. It also contains a lot of calcium, potassium, magnesium, vitamin B2 and B12, fiber and protein. Some of the best benefits of yogurt are that it can prevent osteoporosis, reduce the risk of high blood pressure, helps the gut, prevents cravings by making you feel full. And by the way I'm very proud the say that Bulgaria ( my own country ) makes the best yogurt in the world!

img source: flickr


Beans are a great low fat source for fiber, protein, carbs, magnesium and potassium. Thanks to the fiber they will prevent cravings and also cleanse your body form toxins. They are also rich in antioxidants and the small amounts of fats beans contain are omega 3- the good type of fats. Thanks to that and also the potassium and magnesium they will keep your heart healthy (especially soy beans).

img source: flickr


Nuts are an excellent source of protein, omega 3 fatty acids, vitamins, minerals, fiber and antioxidants. Something else very important is that nuts help better the intake of some nutrients which makes them a great pair for the other superfoods on this list. Health benefits that nuts provide are lowering the cholesterol levels, healthy heart, higher energy levels, lower diabetes risk, lung cancer prevention, lower blood pressure and breast cancer prevention. Its important to know that the FDA doesn't include Brazil nuts, macadamias and cashews in the list of healthy nuts thanks to the higher amount of saturated fats they have. Also nuts are very high in calories so you need to limit your intake to about 1 ounce a day.

img source: flickr


Avocados are very rich on some key nutrients like Vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C and vitamin B6. Thanks to the lutein avocados lower the risk of eye and skin diseases. Avocados also have a lot of omega 3 fatty acids, which make them great for your hearth and cardiovascular health. Another benefit is making the immune system stronger thanks to the effects of vitamin C and vitamin B6. Other benefits provided form avocado are blood sugar regulations, cancer prevention and better absorption of some nutrients including carotenoids.

These is my list of top 10 superfoods. If you have any questions or if you would like to add something to the list please leave a comment or e-mail me at stancho1234@gmail.com

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Friday, October 14, 2011

Chia Seed- The Newest Superfood

spoon of chia seeds
img source: flickr

After recently getting huge media attention ( from Fox News to the Ophra Winfrey magazine ), Chia seed's popularity has been growing rapidly. It's incredible nutritional value, originally cultivated by the Aztec, ranks it right on top of every superfood list. What's so incredible about it? Here are a few fast facts:
  • It contains twice the omega-3-fatty acids that the Atlantic salmon does
  • Chia has 600% more iron than spinach
  • Chia seeds contain 6 times more calcium than milk
  • It contains 32% of your daily magnesium needs, which is more than broccoli does
  • In chia you can find twice the antioxidants you do in blueberries
  • Its a great source for soluble and insoluble fiber, which is extremely important for your digestion
  • A single serving contains 27+ vitamins, minerals, fatty acids, and amino acids
img source: flickr

These are the raw numbers that stand behind the chia seed, but lets turn those numbers in to the benefits they carry with them, shall we?

  • Chia seeds aid weight loss- their great nutritional value and unique gelling action will keep you full for hours, and also they have the ability to block the absorption of extra calories.
  • They provide energy- can you believe that a single tablespoon was enough to sustain an Aztec warrior for a day? Chia seeds provide energy, stamina and endurance thanks to all of the vitamins, minerals, fibers and complete protein they contain. Another reason for having more energy throughout your day is that chia seeds balance your blood sugar.
  • Keeps your heart healthy- omega-3-fatty acids are known to protect you from heart diseases and inflammation such as arthritis. These acids are also good for lowering the bad cholesterol and increasing the good one.
  • Chia seeds add antioxidants to your diet- as already mentioned, chia seeds contain twice the antioxidants that blueberries contain. Antioxidants can prevent cancer, heart disease, muscle and tissue degeneration, diabetes and many other health problems.
  • Good for people with diabetes- Chia Seeds slow the conversion of carbs into sugar, help maintain and lower a healthy blood sugar level, which is very important for anyone with diabetes. Also, it has been shown to reduce cardiovascular risk factors in those people with well-managed type 2 diabetes.
  • Other chia seeds benefits include- better bone health, anti-aging, prostate health, hydration maintenance for a longer period, digestive health, reduced menopause symptoms and others

Chia's has a barley noticeable nutty flavor. It can be mixed with juices, cereal, yogurt, or it can be added to puddings and baked goods like cakes, biscuits and bread. Another good thing about chia seeds is that they don't go rancid, and due to the high volume of antioxidants they can stay in room temperature and be good to eat for as long as 2 years.

The recommended daily amount of chia seed is two doses of 20 grams each.

Here is a little discussion on Chia seed in Joy's Diet at the Today show:

If you are wondering where to get chia seeds, I have something to recommend- Organic Chia seeds from Digestive Science. There are a few reason I suggest this exact product:
  • its pesticide free
  • doesn't contain any caffeine, gluten or cholesterol
  • no GMO
  • its packed in a FDA certified facility
  • its 100% organic and vegan
  • it offers an risk free 90 day moneyback guarantee
  • Digestive Science stands behind a number of great products and has a great reputation
For more information go to: chia.digestivescience.com

I hope you found my article on chia seeds satisfing. If you have any questions please leave a comment or e-mail me at stancho1234@gmail.com

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Related posts: 10 Ways To Eat Your Chia Seeds

Friday, October 7, 2011

Asthma Treatment Guidelines

how to treat asthma guide

Before looking at the asthma treatment guidelines I believe I should write down a few words on what exactly asthma is, what causes it and what are the symptoms. I'll try to keep it short.

Asthma is a chronic lung disease that causes a persons airways to swollen. This makes it harder for air to reach and leave the lungs. It is believed that the factors that might be causing this disease are:

  • allergies
  • stress
  • atopy
  • airway hiperreactivity
  • exposure to cigarette smoke
  • genes
  • obesity
  • environmental factors like pollution, cold climate or high levels of humidity
  • undergoing a respiratory infection as a child
  • and being born with a Caesarean Section
The symptoms of asthma are wheezing, chronic cough, shortness of breath and chest tightness.

After some general information on asthma its time to get on to the treatment guidelines.

Basically there are 2 types of asthma treatment- long term control medications and quick relief medications.

The quick relief medications are used to stop the symptoms during an asthma attack. It can also be used, if your doctor recommends, before exercising. There are 3 popular medications of this type.
  • Anticholinergics- like other bronchodilators, it is used to acute bronchospasm by relaxing the airways. It can also decrease the mucus gland secretion and reduce the intrinsic vagal tone to the airways. A known side effect is mouth dryness. It is often used as an alternative to the beta2-agonists. A good anticholinegic is Atrovent.
  • Beta2-agonists- a very quick acting inhaled medication used to relax the bronchial smooth muscle and to increase in cyclic AMP producting functional antagonism of bronchocontriction, thus fighting the asthma symptoms in a rapid manner. A few of the known side effects include high blood sugar, shakiness, hypokalemia, increased lactic acid, increased heart rate and headache. Some of the popular beta2- agonists are Albuterol, Ventolin, Maxair, Xopenex and Proventil.
  • Oral and intravenous corticosteroids- Due to the serious side effects this type of medication should be used short term. It acts by reducing airway sensitivity and by blocking late reaction to allergen. It is recommended that the corticosteroids are not used for more than 10 days. The possible side effects are increased appetite, fluid retention, weight gain, mood alteration, hypertension,reversible changes in sugar metabolism, peptic ulcer, and rarely aseptic necrosis of femur.
The quick relief medications are effective in fighting asthma attacks and flare-ups but they cannot be relied on for a long term control on the symptoms. That's why long term control medications are a so important and are often called the cornerstone of asthma treatment. Instead of just fighting an attack when it occurs, these medications prevent it on a day by day basis. The most common are:
  • Inhaled croticosteroids- they are the most commonly prescribed and effective long term asthma medications. They have an anti-inflammatory effect and unlike the oral corticosteroids the risk of side effects is very small, which makes them safe for a long term use. Popular inhaled corticosteroids are Aerobid, Alvesco, Asmanex, Azmacort, Flovent, Pulmicort and Qvar.
  • Long acting beta agonists- this inhaled medication is known to open the airways and reduce the inflammation, however it is also known to cause severe asthma attacks and for that reason its recommended that it is taken in a combination with an inhaled corticosteroid. Long acting beta agonists are Serevent, Brovana, Foradil, Perforomist.
  • Leukotriene modifiers- first of all its important to know that these medications are linked to agitation, aggression, hallucinations, depression and suicidal thinking! Otherwise they are used to prevent asthma symptoms for up to 24 hours. Leukotriene modifiers are Accolate, Zyflo and Singulair.
  • Combination inhalers- Most commonly these medications include a long acting beta agonist and corticosteroids. They work by widening the airways ( the LABA's effect) and by decreasing and preventing airway inflammation. These medications are very convenient, but are also linked with severe asthma attacks. Some combination inhalers are Advair, Symbicort.
There is also a third, not so popular way to treat asthma. Its called homeopathy.

Homeopathy is a way of treating certain conditions by using small doses of remedies found in nature. The difference between homeopathy and herbal medicine is that homeopathy uses not only herbs but also minerals and other natural substances. Any mineral, plant or animal substance can be used as a remedy. The substance is diluted in liquid repeatedly. It may sound a bit... unusual but these very small amounts of remedies can act very strongly when used properly. Also, this dilution makes the remedies extremely safe.

Homeopathic treatment is the only system of medicine that actually tries to cure asthma instead of just controlling the symptoms. There are several substances that have a positive impact on any type of asthma:
  • Kali carbonicum
  • Ginger
  • Ipecacuanha
  • Arsenicum album
  • Blatta orientalis
  • Phosphorus
  • Belladonna
  • and others
A homeopathic asthma treatment I recommend is Asthmamist. Its an all natural spray that contains all of the above ingredients and many more. You take two sprays under your tongue three times a day. Asthmamist is FDA approved and is also recorded in the Homeopathic Materia Medica. Also one more thing that I find impressive is that the company behind it is so confident in their product they offer a 90 day money back guarantee.

For more information on Asthmamist go to www.asthmamist.com

I believe I introduced you to the most important guidelines of asthma treatment and I hope this article will be satisfying. Please if you have any questions leave a comment or e-mail me at stancho1234@gmail.com

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Thanks for reading, and have a great day!

Monday, October 3, 2011

Irritable Bowel Syndrome- Symptoms, Causes and Treatment

woman with ibs
Irritable Bowel Syndrome or IBS is a digestive disorder known for causing abdominal pain, bloating and discomfort. IBS is not a disease, its a functional disorder of the bowel.

Generally the irritable bowel syndrome is classified in 3 groups:
  1. IBS-C which is constipation predominant
  2. IBS-D which is diarrhea predominant
  3. IBS-A which is abdominal pain predominant
Symptoms of the Irritable Bowel Syndrome

There are several IBS symptoms including
  1. abdominal pain, diarrhea and constipation
  2. chronic fatigue syndrome, fibromyalgia, headache, backache
  3. There are also psychiatric symptoms like anxiety and depression
What causes Irritable Bowel Syndrome

While the actual causes remain unclear, there are a two rather unproven theories for what causes IBS.

One of those theories blames stress. According to it the IBS disorder develops after a very stressful experience and in people who have lived in stress for a long period of time. As a backup the scientist explain that people who have been abused as children have IBS more often than other people.

The other hypotheses claims that the main reason for irritable bowel syndrome is caused by a gastrointestinal infection . It is thought that the risk of developing IBS increases six times after having this kind of an infection,

Irritable Bowel Syndrome Treatment

There is no medicine for the IBS mostly because the reasons for it are not yet clear. But there are a few things that can be done to partially treat the disorder.

The first thing you can do is make a diet out of the foods you should avoid and the ones you should eat. Foods to avoid are these that contain lactose, fructose and fructan. Alcohol, sodas and caffeinated drinks are also known to have a negative effect on the IBS symptoms.

Foods that you should include in your diet are white rice, brown rice, psyllium husk, oat bran, corn grits, pinto beans, kidney beans, broccoli, carrots, apples, peaches, oranges, tangerine and grapefruit. The reason these foods are good for people with irritable bowel syndrome is that they contain a lot of soluble fiber which is effective in fighting the symptoms of IBS.

Another way of making life with IBS easier is exercising. Regular exercising will help bowel movement and also reduce stress which is one of the reasons for the disorder. It is recommended that you exercise at least 30 minutes a day, 5 days a week.

One other treatment that has proven very effective in easing the irritable bowel syndrome is natural supplements. They usually contain all the fibers, minerals and nutrients you need and also some of them contain probiotics. Probiotics is the so called friendly bacteria that is used to balance the microflora in the gut for digestive balance. You can usually find probiotics as a separate supplement but as a combination with fibers and nutrients it is more effective. Such a combination is the Digestive Science IBS relief system. I recommend this exact product for numerous reasons:
  1. It is a 3 step system - Step 1 consists of the CoBalance IBS Support daily supplement, of natural ingredients, enzymes, fibers and minerals providing a fast pain relief. Step 2 is when the probiotic supplement comes in to action. And step 3 is a nutrient and fiber supplement which is mixed with water and tastes like wild berries.
  2. It contains the super food named chia- a seed that contains a lot of omega 3 fatty acids, antioxidants, fiber and other nutrients and minerals
  3. It has a very nice 30 days trial offer and a 90 days money back guarantee which is great.
For more information on Digestive Science IBS relief system visit: ibs.digestivescience.com

If you have any question please leave a comment or send me an e-mail at stancho1234@gmail.com

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Thanks for reading and have a great day!