Best Foods To Improve Your Mood

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We all have bad days. What’s good is that we can eat our way to feeling better! Below are some of the best foods to improve your mood.

Fruits and vegetables (asparagus). A study in the British Journal of Health Psychology found that people who eat seven to eight servings of fruits and vegetables are generally happier than those who regularly eat empty-calorie foods. Another article in the European Journal of Clinical Nutrition posited that a diet full of fruits and vegetables can result in fewer symptoms of depression. They are rich in B-vitamins, which have been found to increase energy levels and enhance mood, as well as prevent diseases. Asparagus, in particular, contains a lot of tryptophan – which help increase serotonin levels.

Top 3 Best Foods To Improve Your Mood

Seafood

Fish and other seafood are rich in omega-3, which are not only good for keeping your heart healthy. A doctor from the National Institute on Alcohol Abuse and Alcoholism says that foods rich in the healthy oils have been found to be just as effective – even more effective in some cases – at easing depression than actual anti-depressants. Omega-3 raises serotonin levels, as well as your brain’s dopamine, the neurochemical whose effects you feel after pleasure or excitement.

Coconut oil

Coconut oil has medium-chain triglycerides, different from most vegetable oils’ long-chain triglycerides, which does not get stored as fat in the body. And a fit body helps establish a foundation for a fit mind. In addition, it is claimed that the natural scent of coconut oil can help ease anxiety.

Coffee, green tea, and dark chocolate

Last but not least among the best foods to improve your mood are caffeinated products. Coffee, green tea, and dark chocolate are also great mood boosters. If you’re feeling tired and sluggish, for instance, a little sip of the brews can increase your energy. Dark chocolate, on the other hand, contains tryptophan for brain happiness, as well as improves blood circulation to the brain for alertness.

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New Study Into DNA Repair Could Improve Drugs For Cancer

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In 2012 alone, there were around 14 million new cases of cancer reported worldwide. Almost four years later, a group of scientists delving into specific mechanisms for DNA repair could improve drugs meant to halt the progression of the disease, and bring hope to everyone and their families suffering from it.

Published in the American Journal of Cancer Research, University of Iowa biologist and co-author of the paper David Soll described how this cable works. “It’s not like things sticking to each other. It’s that these cells go out and actively recruit. It’s complicated stuff, and it’s not passive. No one had a clue that there were specialized cells in this process, and that it’s a small number that pulls all the rest in.”

New insights into DNA repair could improve drugs that block cancer cell growth

By revealing valuable insights into DNA repair in cells, a new study promises to improve understanding of drugs that prevent cancer cell growth and raises the hope of finding ways to increase their cancer-fighting ability.

The new study should improve understanding of molecular processes that influence cancer cell growth and how best to use drugs that prevent it.

The study – led by the University of Montreal in Canada – is published in the journal Nucleic Acids Research.

The genetic code held inside the nucleus of cells exists in the form of chromatin – a tightly packed structure of DNA wrapped around proteins called histones. Read More…

So small a number, in fact, that as little as five percent of infected cells is necessary for tumour formation.

What is fortunate is that the studies, combined with this recent foray into DNA repair could improve drugs research and development for patients, as well as pave the way for more research in the future.

In the meantime, if you’re caring for a family member or friend with cancer, remember these tips:

• Keep educating yourself. Cancer is one of the most serious medical conditions in the world, and one of the best ways to manage the fear that surrounds the condition is to educate yourself about it. Be proactive in reading up on news and information about the condition, as well as the specific type of cancer and treatment that the patient is receiving.
• Provide holistic care. Providing care for someone with cancer is not an easy task, but love and understanding go a long way in ensuring you are doing it right. As important as the physical care is the emotional support. Keep communication lines open and, where necessary, commission professional help.

Image Credit: New insights into DNA repair could improve drugs that block cancer cell growth – MNT 

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Road to Better Health: The Biggest Health Myths Debunked

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In our quest for better health, some of us become far too gullible and end up falling for things that are not actually good for us. Consequently, we accidentally sabotage our goals and hamper our progress. If you want to make sure that you’re on the right track to proper health, watch out for the biggest health myths out there.

The definitive, scientific answers to 20 health questions everyone has

It seems every week there’s a new study or story that contradicts everything you know about how to manage your health.

To help you parse out what works from what’s merely myth, here are the definitive (at least for now) answers to some of the most pressing health questions, based on the book “Your Health: What Works, What Doesn’t.” Read More…

If you don’t want to fall victim to these health myths, don’t forget to:

• Verify your sources. While any news that concerns health is something we should proactively read, it does not automatically mean that we should believe every single one of them. Verifying where the information comes from is still critical to evaluating whether it is credible and, as a result, whether we should take it as medical gospel. To be sure, only source your news from your official health agencies, as well as established medical websites. If a piece of news also claims something, research about it to determine if it has been accepted as true by the medical community.
• Consult your healthcare professional. Health trends vary, and continuous research debunks previously established data about certain medical facts. One consistent variable in this dynamic process, however, is your healthcare professional. Before you adopt a new health trend, run it by your doctor to make sure it will not be harmful in any way. After all, not everything new about health is applicable to everyone; every case has specifics that should be observed accordingly.

Perhaps what is immediately helpful so as not to fall for the biggest health myths in the world, however, is to understand how you feel about them. If something touted to be good for you does not make you feel good, for instance, there is hardly any point in continuing to do it. Know what you are comfortable with, and make sure anything you take on does not make you feel threatened or unsafe.

Image Credit: The definitive, scientific answers to 20 health questions everyone has – Business Insider

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Study Indicating Cold-FX Does Nothing Questions Efficacy of Product

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Cold-FX, the popular cold remedy widely touted by athletes, is almost a staple in most Canadian households. With polysaccharides as its active ingredient, it purports to strengthen the immune system to keep common colds and flu away, as well as cure them once they have started. If you’re about to pop into the local drug store to get it, however, you may want to mull it over: a study indicating Cold-FX does nothing has surfaced, questioning the efficacy of the drug.

Class-action lawsuit reveals company sat on 2004 study indicating Cold-FX does nothing to fight colds

The makers of Cold-FX have sat for years on a study that suggested Canada’s most popular cold and flu remedy was no more effective than a placebo in treating symptoms of the viruses.

The 2004 trial was conducted by Dr. Gerry Predy, a top Alberta public-health official, at a time when the supplement’s makers told consumers the product would bring fast relief from the effects of such ailments. Read More…

But just because a study indicating Cold-FX does nothing is available does not mean there is nothing for you to depend on, now, to prevent colds. Mind these tips:

Before It Starts

• Wash your hands. It’s free, too! Doctors say frequent washing clears your hands off germs they may have picked up from surfaces, which can do a lot to reduce your chances of getting a cold.
• Clean surfaces. Wipe dirty surfaces with a cleaning solution to rid them of germs that may have accumulated.
• Don’t touch your face with dirty hands.  Similarly, don’t touch your face with your hands if you have not washed them yet.

As Soon As It Starts

• Drink cold water or juice. Science says staying hydrated activates a special mechanism in our immune systems, enabling it to better fight viruses and germs. It also helps reduce the severity of symptoms such as sore throat. When you start sniffling, fill up that water jug or start squeezing fresh fruits for juices.
• Gargle with salt water. Gargling with salt water helps flush out irritants and germs from the back of your throat, as well as aids in clearing up mucus. Add half a teaspoon of salt to one glass of water for optimal results.
• Manage stuffiness. Nasal sprays are good at combating stuffiness. In fact, a 2009 study found that certain types of nasal sprays reduce virus levels in sick patients.

Image Credit: Class-action lawsuit reveals company sat on 2004 study indicating Cold-FX does nothing to fight colds – National Post

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Spinach and Pork Pot Stickers

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Ingredients

• 1 1/4 pounds (565 grams) ground lean pork
• 1/2 cup chopped baby spinach
• 1 1/2 tablespoons fresh thyme
• 1 tablespoon minced ginger
• 3 tablespoons soy sauce
• 1 tablespoon rice wine
• 1/2 tablespoon sesame oil
• 1 teaspoon garlic powder
• 35 pot sticker wrappers (about 1 pack of wrappers)

Directions

1. In a large bowl, mix the pork, spinach, ginger, thyme, soy sauce, rice wine, sesame oil, and garlic powder together.
2. In a small bowl, pour a bit of water, which you will use to prep your pot sticker wrappers. Take a wrapper and dip the edge in water to about 1/2 inch deep. Rotate the wrapper so that you get a half-circle of water. This allows you to fold and seal the potsticker.
3. Let the pot sticker wrapper rest on your fingers on your left hand. Then, you’ll fill the center with a spoonful of meat. Resist the urge to fill it with too much filling! It will make the folding more difficult.
4. Using your right thumb and forefinger, pinch and seal a bit of the dry part of the wrapper with the wet part. Use your left thumb to hold the filling down as you pleat the potsticker. Then, using your forefingers, pinch a bit of the wet part of the wrapper together. You have created your first pleat! Press down that pleat along the dry side of the wrapper. Continue creating pleats until until you reach the end on the left side. Repeat with remaining pot stickers.
5. To cook the pot stickers, heat a large sauté pan with a tablespoon of oil over medium high heat. When the pan is hot, line the potstickers in the pan, bottom side down.
6. Let the pot stickers fry for about a minute, then pour about 3 tablespoons of water in the pan and cover it with a lid. Reduce the heat just a little. When the water evaporates, continue adding another 3 tablespoons of water and close the lid. Continue doing this until you have cooked the pot stickers for about 6-8 minutes.
7. Dip in soy sauce or chili sauce, if desired.

NOTE: You can create the pot stickers ahead of time and freeze. Simply thaw, pan fry and enjoy!

Source: Spinach & Pork Pot Stickers – MyFitnessPal

Image Credit: Spinach & Pork Pot Stickers

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Apple and Quinoa Kale Salad

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Ingredients

For the Salad:

• 1/2 bunch Kale, chopped
• 1 large Apple, diced
• 1/3 cup dry Quinoa (certified gluten-free if necessary)
• 1/3 cup chopped Almonds

For the Vinaigrette:

• 2 tablespoon Dijon Mustard
• 1 tablespoon Honey
• 1/4 cup Extra Virgin Olive Oil
• Pinch of Salt and Pepper

Directions

1. In a medium saucepan, bring the quinoa and 2/3 cup of water to a boil. Once boiling, reduced heat, cover and let simmer for 15 minutes. It is done when there is no water left. Fluff the quinoa with a fork and let cool completely.
2. Make the dressing by whisking all of the dressing ingredients together in a small bowl. Taste it to make sure you don’t need to add more honey or mustard to match your flavor preference.
3. Add the kale, apples, cooled quinoa and almonds to a large mixing bowl. Pour the dressing over the top and mix until the salad is completely coated with the dressing.

Source: Apple & Quinoa Kale Salad – MyFitnessPal

Image Credit: Apple & Quinoa Kale Salad 

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How to Increase Strength with Just a Pull Up Bar

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Have you ever noticed that the pull-up bar in a gym is often overlooked? This strength training equipment takes up minimal space in the gym, yet is an amazing tool to help you build muscle. The following workout can be used to strengthen your arms, chest, back, and abs.

Exercise One- The Inverse Ladder

Begin by doing ten pull ups and then one push up. Then, rest for approximately thirty seconds. Next, do nine pull ups and two push-ups and rest for another thirty seconds. Continue decreasing the number of pull ups and increasing the number of push-ups with rest breaks in between until you reach one pull up and ten pushups. Then, reverse the ladder by going back up the ladder. Do one pull up and ten pushups, then two pull ups and nine push-ups. Continue this until you reach ten pull ups and one push up. Rest for a minute or two and then try to do the ladder two more times for a total of three repetitions.

To help prevent your arms from tiring out too quickly, allow your back to do the work. While you are hanging, depress your shoulder blades to cause your back to arch. If you keep your back straight, all of your weight will be held up with your biceps.

Exercise Two- The Negative Reps

Turn your hands from an overhand grip to a chin up grip. This will cause you to use more muscles in your back than the standard lateral heavy pull up. Use a reverse grip and perform four sets of eight negative reps by following these instructions. Use a bench or box to get you in position. You need to be at the top of a chin-up position with your eyes over the bar. Slowly lower yourself until your arms are straight and hold this position for ten seconds. This movement trains the muscles in your back creating eccentric strength which translates into more strength when completing the exercise. Chin up exercises is extremely difficult when you are fatigued. This is why negative repetitions are so great. They extend your workout and allow you to get the most out of each set of exercises you perform. Keep your shoulders blades back and down to help you maintain a strong torso.

Exercise Three- Hanging Knee Raises

This is one of the most common exercise performed with the pull-up bar. After completing the first two exercise, rest for about four minutes by resting your forearms and hands on the bar. Then, do four sets of eight reps of the hanging knee raises. Keep your knees bent at a ninety-degree angle and use an overhand grip. Do not swing your legs, instead maintain complete control on the lift and the release of your legs.

Round your back slightly when you do this exercise. This ensures that the abdominal muscles are engaged throughout the entire exercise. The abdominal muscles help create a posterior tilt naturally. By rounding the back, you make the abdominal muscles work harder. Many lifters flex their hips and negate the effects of this exercise on the abdominal muscles. Instead of arching the back, round your back slightly and lift your knees as high as you can, while keeping your feet facing outward as your thighs reach your chest.

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