Wellness Wednesday

I have learnt today that I do not consume nearly enough fruit.....

Thanks for the info Tobias

Thank you, Knight Tobias, for the nudge to eat more fruit!
I have a bowl of frozen blueberries (partially thawed) that I am enjoying just as much, if not more, than I would have enjoyed the popsicle I almost grabbed. Thinking of your posts on berries and fruit helped! Thanks!!!

Very nice! Especially blueberries are a good choice!

i m very lucky to have access to a lot of fruits , papayas , dragon fruits, star fruits , all sort of bananas and many others, they are cheap here i cant imagine life without fruits

Cruciferous Vegetables

These Vegetables are especially healthy among all other vegetables and we should try to eat a portion of them every day or at least as often as possible.
It doesn´t have to be much though, a serving size, we are talking about here, is no more than 30 grams of chopped vegetables or a tablespoon of horseradish.

Now, what makes these vegetables so outstanding? Well, they deliver a certain substance, called sulforaphane, which is able to prevent and even fight! cancer.

https://www.pnas.org/content/94/21/11149

You can´t get the effect of this substance by taking it in any kind of pill, you will have to eat the good stuff.

https://pubmed.ncbi.nlm.nih.gov/21816223/

Why? Because the sulforaphane is not actually IN the vegetable, it starts to exist once you chew it, but, and this is worth considering: only if you chew or chop it RAW.

So, ideally, chop those vegetables FIRST, before cooking, and wait for 45 minutes first and THEN cook them, OR you can sprinkle some mustard powder over them. https://pubmed.ncbi.nlm.nih.gov/23411305/

Well, the good news is, even if you eat broccoli cooked, you get the good sulforaphane.

https://cebp.aacrjournals.org/content/8/5/447

But, you will have to eat a lot more cooked broccoli to get the same effect.

https://pubmed.ncbi.nlm.nih.gov/18950181/


Broccoli, and especially 2 days old broccoli sprouts by the way, are the most effective of those vegetables here in regards to their ability to fight and prevent cancer.

https://pubmed.ncbi.nlm.nih.gov/14969551/

Now, here is a list of all those good cruciferous vegetables that can deliver those maybe life saving effects, with broccoli sprouts (that are 2 days old especially) and broccoli in general as the clear winner:

Broccoli sprouts
Broccoli
Arugula
Bok choy
Romanesco
Brussels sprouts
Cabbage
Cauliflower
Collard greens
Horseradish
Kale
Mustard greens
Radishes
Turnip greens
Watercress

All the best to you all and may the Force be with you.

Tobias

Greens

Hallo friends.

Today I give you a list of dark green leafy vegetables, of which we should eat 2 portions each day. A serving size means 60 g raw or 90 g cooked, so not very much. As always: ideal would be to eat that much every day, but it´s totally okay to just look out for this good stuff and eat it whenever there is a chance to do so.

These greens are:

Arugula
Beet greens
Collard greens
Kale
Mesclun mix
Mustard greens
Sorrel
Spinach
Swiss chard
Turnip greens


Why are they so good? Well, the chlorophyll that makes them green is actually capable of neutralizing carcinogens in our bloodstream:

https://pubmed.ncbi.nlm.nih.gov/19952359/

There is also evidence that even very small amounts of spinach, and I am talking about 3 leaves here, are able to cut your risk for certain carcinomas (squamous cell carcinomas) in half! (I can´t find the exact source right now…).

So, don´t think: 2 portions a day is too much for me, just, seize the opportunity, whenever you have the chance to include dark leafy vegetables in your meal.

May the Force be with you all.

Tobias

Hello friends. Today I want to talk to you about all the other vegetables we should eat, whenever we have the chance to do so. There is so much to say to each single vegetable that I don´t say much about all of them right now, but believe me, each one of them has their own special benefits. Just one example: did you know that beets have the potential to boost your athletic performance like doping does? It would be totally legal to drink a glass of beetjuice before a marathon for example but I don´t know how many runners actually do that.

Here are some vegetables to inspire you:#
Artichokes
Asparagus
Beets
Bell peppers
Carrots
Corn
Garlic
Mushrooms (well, not truly vegetables, but they are benefitial as well)
Okra
Onions
Purple Potatoes
Pumpkin
Arame
Dulse
Nori
Snap peas
Squash
Sweet potatoes / yams
Tomatoes
Zucchini

Enjoy and may the Force be with you!

Flaxseed Wednesday

Hello friends.

During the next few weeks I wanna talk to you about flaxseeds. And because flaxseeds are so amazingly good for us and have so many benefits I wanna call this section

“Flaxseed Wednesday”

For the next few weeks.

If I can inspire even a few of you to eat:

1 teaspoon of ground flaxseeds

Every day, it was already worth the effort. I am going to tell you step by step what benefits flaxseeds can have for us, just to summarize here, flaxseeds have a positive impact on:

Inflammation
Weight Loss
High Cholesterol
Diabetes
Hypertension
Breast Cancer
Prostate Cancer
Breast Pain

So, see you here on “Flaxseed Wednesday” in the next few weeks,

And may the Force be with you.

Tobias

Flaxseed Wednesday

Hello friends.

Today I want to show you the first reason why it is a good idea to eat flaxseeds regularly. Did you know that flaxseeds are able to suppress a certain group of proinflammatory substances called oxylipins in our bloodstream? Well, now you know:

https://pubmed.ncbi.nlm.nih.gov/28801523/

https://pubmed.ncbi.nlm.nih.gov/24777981/

Now, as you see, this effect is responsible for the actual effect of flaxseeds lowering our blood pressure if we suffer from hypertension.

These oxylipins are more present the older we get. Now, what happens, if an old person eats – in this case – 30 g of ground flaxseeds a day for 4 weeks? Guess what, the amount of oxylipins in their blood lowers to the rate of people at the age of about 20 years!

Look here:

https://pubmed.ncbi.nlm.nih.gov/24747581/

Now, we won´t have to eat 30 g of flaxseeds every day, that would probably cause some discomfort, I guess, and 30 g is a lot. But stick with your 1 tablespoon a day and you will have an “anti – aging” effect by the way!

Dear friends, I am going to be on holiday in the next 3 weeks, and I don´t know, if I have the opportunity to post on the next 3 Wednesdays, so in case, I can´t: keep eating the good stuff, especially berries and flaxseeds and I will be back with more news to flaxseeds soon!


May the Force be with you!

Tobias

Lemon in your drink

To all the caffeine addict or the one who don’t like coffee but still, like me feel like being in the bordure of life and death in the morning , did you know that lemon water would be much more beneficial to your body ! ? And there is the scientific studies to back it up.

So Lemon water benefit are quiet numerous , let see .

At the opposite of coffee, lemon water is best drinking soon as you wake up on an empty stomach , this will help as a detox but most important is when you open your eye is to Boost your hydration , as a citrus lemon contain a high level of vitamin C and this Vitamin helps to protect the cells from free radicals. It also seemingly reduces your risk of cardiovascular disease, stroke, and low blood pressure. The antioxidant seems to as well support weight loss. The same antioxidants also seemed to offset negative effects on blood glucose and insulin resistance. These are major factors in the development of diabetes. This has yet to be proven in humans beyond anecdotal evidence. It can aid digestion , it is believed that drinking warm water with lemon could ease digestion for the day ahead .
How ever seen the level of acidity that lemon has it is not recommended to drink lemon water in the evening or before going to bed as it could damage the enamel on your teeth.
Feel free to add few leaf mint to morning lemon water en enjoy feeling refreshed and healthy
May the force be with you
 
 7 Benefits of Lemon Water: Vitamin C, Weight Loss, Skin, and More (healthline.com)

From <https://www.myrecipes.com/extracrispy/drinking-water-with-lemon-in-the-morning-is-good-for-you>


From <https://longevitylive.com/food/starting-your-day-with-coffee-you-might-want-to-consider-lemon-water-instead/>