The asthma-friendly kitchen: low-inflammatory ingredients

Asthma is a disease of inflammation. The inside of the airways become red and swollen, blocking the flow of air and making it hard to breathe. Since the main culprit of asthma is inflammation, eating anti-inflammatory foods may help reduce airway swelling and improve symptoms.

Below are a few of the favorite ingredients one must have on hand that are easy to incorporate into any cooking routine:

1. Avocado is a fruit (yes, a fruit!) that is nutrient dense with fiber, Vitamin E, B Vitamins and folic acid. Avocados are naturally sodium and cholesterol-free, and are packed with heart-healthy mono-unsaturated fat. Two tablespoons are only 50 calories. For a quick and easy breakfast, top whole wheat toast with fresh avocado slices, fresh ground pepper and a dash of hot sauce.
2. Dark leafy green and cruciferous vegetables such as kale, spinach and Brussel sprouts contain high concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals. I add greens to all types of egg dishes; omelets, quiche and egg casseroles.
3. Turmeric is an Asian spice that has been used for over 2500 years to improve several chronic conditions; everything from arthritis to high cholesterol. Turmeric contains curcumin, a chemical that is believed to have anti-inflammatory benefits. Turmeric’s relative, ginger, is also known to reduce chronic inflammation and decrease stomach upset. Try adding turmeric to rice or egg dishes, and sauté mushrooms with ginger, onions and garlic, and then simmer in miso broth for a warming soup.
4. Green tea contains flavonoids that are potent anti-inflammatories. Studies have shown green tea can help reduce the risk of heart disease and cancer. White and oolong tea are also delicious healthy drink choices, cold or hot.
5. Beets are full of fiber, Vitamin C and phytonutrients. Don’t be turned off by the canned/pickled beets most of us our exposed to, try buying them raw and roasting them in the oven with a little extra virgin olive oil (also anti-inflammatory) and salt and pepper. Gold beets are a little sweeter than red beets, and won’t stain your hands or countertops.
6. Apples pack quite a nutritious punch. A medium apple has four grams of soluble fiber that helps lower cholesterol and inflammation. At under 100 calories an apple is a smart snack choice by helping you feel full and not spiking blood sugar the way sweeter fruit can. Put apples in salads for a fresh, crisp, crunch. Combine apple slices (with skins on) in a pan with a dot of butter, sprinkle of brown sugar, cinnamon, nutmeg and a dash of salt. Cook on low heat until melted and caramelized. Add walnuts to raise the anti-inflammatory benefits and deliciousness even more.

Asthma is a complicated disease, so there’s no “one size fits all” approach to managing it. Incorporating anti-inflammatory foods into your meal planning is just one tool in your asthma management toolbox (along with the right medications, trigger reduction, etc.) that can lead to good asthma control. 



THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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Nuts - Benefits Quantities

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-
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 Nature often seems determined to prove the old adage that 'good things come in small packages' to be completely true, and the nutritional power of nuts provides a perfect example of this. They are packed with antioxidants, vitamins, minerals and the famous 'friendly fats', which provide you with energy without clogging up your arteries. However, there are so many different types of nuts available, and each has their own unique flavor, texture and, of course, different health benefits. This guide will look at each type of nut individually, establish the health benefits of each, and finish up with some suggestions about how you can mix them all up to give yourself the perfect snack you can eat regularly!
Nuts - The Bottom Line
 Scientists have reported that nuts can actually help protect against heart disease, and that a serving of just 0.5oz (13-14g) of nuts a day could decrease the risk of a heart attack by around 30%. Nuts are so good for the heart because they are absolutely jammed with Omega-3 fatty acids, the much discussed 'friendly fats' that are essential for good health. They can lower elevated levels of triglyceride and cholesterol, both common causes of heart problems, and they provide your body with high amounts of energy, but very little in the way of harmful by-products. They have also been shown to help curb stiffness and joint pain, and aid the function of anti-inflammatory, so they are an excellent dietary choice for people who suffer with arthritis.

 

That's not to say that you shouldn't exercise some caution when adding nuts to your diet. They are high in calories, so if you eat too many without exercising sufficiently, you could gain weight. However, scientists have found that nuts can actually help you control your weight because people who eat more nuts, tend to eat less overall. Those who regularly snack on nuts, snack less on unhealthy alternatives chocolate, candy and baked goods, and will typically eat less at meal times.

 

The cell structure of nuts also means that they pass through the body without depositing fat everywhere - unsaturated fats found in processed food, animal fats and dairy products. As long as you are sensible, you can eat nuts regularly and gain from all the benefits they offer, without putting on weight.

Different Types of Nuts
 Always try to buy nuts in their purest form if you can - unsalted, un-roasted, fresh nuts are the best option. The easiest way to ensure you get as many benefits as possible from these bite size nutritional superstars is to put together your own mixture, but to do that you will need to know what each type of nut can offer.

1. Brazil Nuts

Main Benefits: One of the best providers of selenium, an antioxidant that's great for your immune system. Just one Brazil nut will provide your body with its entire daily recommended amount of this helpful mineral.  They are one of the best nuts for men to eat, as they have been shown to help protect against prostate cancer. They can also help boost fertility. Rich in vitamin E, which helps support cell membranes and protects the skin from harmful free radicals. They provide gluten-free protein, and often form a key part of gluten-free recipes. They offer an instant source of energy due to their fat content, and remain the staple dietary energy giver used by many Amazonian tribes to this day. They are great for active people looking for a boost before (or during) a work out, long hike or run. A Word of Caution: They are one of the higher calorie nuts, and contain 190 calories per 1oz (28 grams), so should be consumed in moderation, especially by less active people. Although most of the fat found in Brazils is 'friendly', they contain a higher level of saturated fat than other nuts.  Know Your Quantities: 6-8 Brazil Nuts = 1oz (28 grams) approximately  2. Peanuts-Main Benefits: Peanuts (biologically a legume, but they look a nut and are treated a nut) are fantastic for the brain because they are high in folate. Folate has been shown to be essential for brain development, and can help protect you from cognitive decline.  They are packed with other b-complex vitamins riboflavin, niacin, thiamin and vitamin B-6, which provide a whole range of benefits for your heart, cholesterol, energy levels, stress relief and red blood cell production. They're an excellent source of resveratrol, another great antioxidant that has been found to protect the body against cancers, heart disease, Alzheimers and reduce the risk of a stroke.  They're in zinc, copper and iron, all essential minerals for your blood, bones, immune system and metabolism. A Word of Caution: Although they are packed with friendly fats, they are still high in calories so you shouldn't eat handful after handful. Peanuts are often sold when shelled and salted, which tempers some of their benefits. Try to buy them in a pure form, and shell them yourself at home. Know Your Quantities: 28 peanuts = 1oz (28g) approximately  3. Walnuts-Main Benefits: All nuts contain heart healthy fats, but walnuts may just be the very best for your heart. They contain very high amounts of a fatty acid called ALA, which can help regulate your heart rate and stop it from 'quivering'. A 2006 study found walnuts to be as effective as olive oil in reducing inflammation and oxidation in the arteries after you eat fatty meat. They're packed with omega-3, 6 and 9 fatty acids, especially omega-3, which helps protect neural cells and keeps the nerves in the brain working sharply. They're rich in friendly fats, which can help lower cholesterol and reduce the risk of heart problems.  A Word of Caution: Cooking walnuts diminishes the majority of their wide ranging benefits, so you should try to eat them raw, or only add them to a meal towards the end of the cooking process. Know Your Quantities: 14 halves of walnuts = 1oz (28g) approximately.  4. Almonds-Main Benefits: The best source of protein of all the types of nut available. Protein supports a huge range of functions within the body, and the protein contained within almonds is gluten-free as well. 70% of their fat content is the healthiest, mono-saturated type of fat you can consume. That's a great means of giving yourself energy, the healthy way! Along with Brazils, they are the richest sources of oleic acid you can find - important for protection against heart disease. They're a rich source of many other vitamins and minerals, and especially calcium - the essential mineral for healthy teeth and bones. A Word of Caution: Almonds are quite hard to digest in their raw state, so it's easy to get indigestion after eating them. Soak them in milk overnight before consuming them to reduce this problem.  Know Your Quantities: 20-24 almonds = 1oz (28g) approximately 5. Cashews-Main Benefits: Cashews contain a number of nutrients that encourage good skin health, and support the formation of collagen to keep the skin supple and youthful. They're one of the most abundant sources of numerous minerals, including copper, magnesium and calcium, so they are great for general bone health.  They're a rich source of soluble dietary fiber, that can aid digestion and support energy levels. other nuts, they're a rich source of heart-friendly, mono-saturated fats. A Word of Caution: Having one of the highest calorie counts, cashews can be fattening if eaten excessively. This is particularly true if they are consumed as part of Chinese or Indian meals, where other ingredients can outweigh the benefits of cashews. Know Your Quantities: 16-18 nuts = 1oz of cashews approximately. 6. Macadamias-Main Benefits: Macadamias are considered to be one of the most nutrient-rich nuts (possibly the most nutrient-rich of all) - they provide a range of health benefits for just about every function in the body.  Their complex mix of Omega fatty acids supports memory, concentration and nerve function, so they are great if you need to study, read or work hard on a task. They're an excellent source of selenium, second only to Brazils, and high in iron, magnesium, manganese and zinc, supporting healthy bones, blood cells, skin and arteries.  They're another great source of energy, while being gluten free and rich in mono-saturated friendly fats.  A Word of Caution: They have the highest calorie count of any nut, and should be consumed in moderation, despite the presence of high levels of friendly fats. They are very rich and creamy, so can upset your stomach if you eat too many.  Putting Together Your Own Nut Mix We've established that nuts are one nature's great gifts to humankind, providing a rich range of friendly, heart-healthy fats, huge supplies of energy and numerous vitamins and minerals that help your body function at its best. But how many nuts should you eat and in what combination? British nutritionist Vicki Edgson advises that 0.5 oz (13-14g) a day is a good starting point, although you can add more if you are particularly active and need energy to burn. Nuts should always be high on your list of snacks. Try this 0.5oz (13-14g) combination for starters: 1 Macadamias 6 Almonds 1 Brazil Nuts 3 Walnuts 3 Cashews 6 Peanuts Throw in some raisins and sultanas to liven up the mix, and you have a fantastic, energy-rich snack ready in seconds

6 Amazing Reasons to Eat More Almonds

Clear your bowels

The way our skin looks and feels is directly related to how well our digestive system functions. A weak digestive system can lead to constipation, which in turn would cause pimples and acne. Eating almonds on a regular basis helps to increase the levels of gut bacteria in your stomach. And, it is these gut bacteria which are responsible for a healthy digestion, thus giving you a clear and healthy skin.

A rich source of Vitamin E

If you have ever visited a skin specialist for acne, dark spots, blemishes or pimples, you would have noticed the doctor prescribing you vitamin E supplements and capsules. Vitamin E contains Alpha-Tocopherol, which nourishes your skin and gives you a radiant glow. And, almonds are a rich source of vitamin E. So, eating almonds will keep all skin ailments at bay.

Anti-ageing properties

It is a much proven fact that almonds have anti-ageing properties in them. Massaging pure almond oil on the entire face, especially under the eyes, helps in delaying wrinkles. A regular application of it also lightens dark spots and under eye dark circles, thereby giving you a beautiful and even skin tone.

Heart-friendly nuts

Well, let’s put it in simple words- almonds protect your heart. The fibre in almonds blocks the body’s ability to absorb fat. Also, these nuts are a very rich source of vitamin E, monounsaturated fat, magnesium, and antioxidants that increase blood flow. Moreover, their cholesterol-lowering effect helps in maintaining a healthy heart.

Memory and energy booster

Almonds help in boosting the power and capacity of your brain. All the essential nutrients that they contain boost your memory, and also reduce the risk of Alzheimer’s disease (loss of memory in old age). They have riboflavin and magnesium, which are great energy boosters that allow you to stay fresh the entire day. Not to forget, almonds increase your productivity at the workplace as well.

Get rid of that flab

Almonds can also help you shed kilos. These nuts have a variety of vitamins, minerals and other nutrients, which are needed to curb your cravings for carbohydrates. And, it is these cravings, which lead to weight gain. So, having them is a good idea if you want to get rid of that extra flab. 
Power packed with energy, almonds are a great snack, all by themselves. So, soak in water, roast or eat them raw, but do include them in your diet.

 ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com