Archives for 2023

Four Habits That Can Reduce Your Stress Levels

November 19, 2023 by Martin Neumann - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

We all have habits. Some of those habits are more helpful for us than others. What if yours could help you to control your stress?

4 Habits That Can Reduce Your Stress Levels

We are all exposed to stress. It becomes problematic if we are facing high levels of chronic stress. Some of us face more stress than others. For instance, if you’re in a particularly challenging job, or you’re struggling with your relationship, you might find that your stress levels are overly high.

The good news? There are simple things you can do to reduce your stress levels!

Here are 4 simple stress-reducing habits to develop:

Journaling

Journaling is an often-underestimated practice. Writing down your thoughts and feelings helps you to organize them more effectively. This can also help with processing complex ideas or coming up with creative solutions for your challenges.

There are tons of ways to get started with journaling. Some people simply grab a notepad and a pen and get to it. Others prefer using journaling apps that come with prompts to guide them. It’s all about finding what works for you.
You can use many different styles. Some like to write in the format of a letter to themselves or someone they have issues with. That can help to let go of traumatic events of the past. You can also write down some keywords or abstract thoughts. Choose any format that works for you.
If you don’t want to waste paper, or simply prefer typing, don’t worry. You can create your journal just as well on your computer.

A woman sitting in a lawn writing a journal

Exercise

If you’re constantly facing high levels of stress, you might think you don’t have time to exercise. After long days at work or tough days looking after the kids, sometimes all you want to do is sit down and relax.

While there’s nothing wrong with taking a break, it does help to get more physical activity into your schedule whenever you can. Making a regular dose of exercise part of your daily schedule could make a huge impact on your life.
You could do something simple, like walking the dog or taking a bike ride. Or you could look into joining health classes and learning how to do something new. There are even classes you can take online these days.
Exercise is great for boosting endorphins, strengthening self-esteem, and protecting you against a range of ailments.
Try to get in an exercise block close to your stressor. If you had a stressful phone call, get up and run three times around the block. Get a walk just before going to work if you expect some stressful events to happen that day.

Enjoy some music

Here’s a hobby we can probably all get behind. Who doesn’t love music?

Music is capable of influencing our mood. It can make us feel motivated or relaxed. Therapists and medical professionals often recommend listening to music for its health-enhancing properties.
Music can be a fantastic way to relieve stress, physically and emotionally, and it can even reduce your stress perception, by allowing you to relax more completely.
There are tons of ways to add a little music to your day. You can play your favorite songs on your commute to work or just play some music in the background when you’re cooking in the kitchen.
Choose wisely the music you use at every occasion. Different music styles can produce different effects on the body. Choose a music that will fit the occasion and is aligned with your personal taste. It will help you to reduce your stress levels and give a boost to your mood.

A woman with headphones listening to relaxing music

Socialize

Finally, it’s worth remembering from time to time that human beings are social creatures. When we’re feeling sad, stressed, or less than our best, it’s common to want to isolate. However, the best thing you can usually do during these difficult times is to connect with others.

You don’t need to be face-to-face to feel the benefits. Whenever possible you can give a friend or family member a call or video chat with them.
If you do happen to have access to someone nearby that you love, arrange to have a cup of tea with them or just give them a hug the next time you’re nearby.
Remembering that you’re not in this alone is great for your mood, and socializing can significantly strengthen your confidence too.

Instilling these enjoyable habits into your daily routines will have a positive impact on your life, while greatly reducing your stress levels. Try it! You’ll like it!

Do you need a guide to help you understand how to cope with Stress in an all inclusive approach? Learn how to combat stress, mentally, physically, emotionally and strategically in your life.

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From An Apple a Day to Functional Foods

November 12, 2023 by Janet Colson - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

We’ve all heard that an apple a day keeps the doctor away, but how true is that?

Apples are not high in vitamin A, nor are they beneficial for vision like carrots. They are not a great source of vitamin C and therefore don’t fight off colds as oranges do.

However, apples contain various bioactive substances – natural chemicals that occur in small amounts in foods and that have biological effects in the body.((Nezbedova L, McGhie T, Christensen M, Heyes J, Nasef NA, Mehta S. Onco-Preventive and Chemo-Protective Effects of Apple Bioactive Compounds. Nutrients. 2021; 13(11):4025. https://doi.org/10.3390/nu13114025)) These chemicals are not classified as nutrients like vitamins. Because apples contain many health-promoting bioactive substances, the fruit is considered a “functional” food.((Functional Food. ScienceDirect Index Page))

For years, I have taught university classes on nutrients such as vitamins, minerals, carbs, proteins and fats. But recently I developed a course specifically on functional foods. The class explores the various bioactive substances in food and how some may even function like a medicine.

Functional foods defined

Functional foods are not the same as superfoods. “Superfood” is a buzzword marketers use to promote foods like kale, spinach and blueberries. Labeling them as “super” appeals to the public and increases sales. But superfood is generally meant to imply a food that has superior nutritional value and that is high in nutrients that are beneficial for health.((Cobos Á, Díaz O. ‘Superfoods’: Reliability of the Information for Consumers Available on the Web. Foods. 2023; 12(3):546. https://doi.org/10.3390/foods12030546)) For example, salmon and tuna are considered superfoods because the omega-3 fats they contain have been linked to heart health.((Yang Hu et. al. Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. DOI: 10.1161/JAHA.119.013543))

Superfood advertisements claim that eating the food will improve some aspect of health. The problem is that most of those claims are not based on scientific research like the criteria for functional foods are.((Prakash Singh M et.al. Superfood: Value and Need. DOI: 10.2174/1573401317666210420123013))

In addition to the nutrients that our bodies need for growth and development, functional foods contain a variety of bioactive substances, each with a unique function in the body. The bioactive substances can be found naturally in foods or added during processing.((Funcional Food Center: https://www.functionalfoodscenter.net/))

The list of bioactive components in foods grows daily as research expands. Though the components themselves are not new, the evidence-based research confirming their health benefits is.((Samtiya M, Aluko RE, Dhewa T, Moreno-Rojas JM. Potential Health Benefits of Plant Food-Derived Bioactive Components: An Overview. Foods. 2021; 10(4):839. https://doi.org/10.3390/foods10040839))

The carotenoids are the most easily recognizable examples of bioactive substances. They are a group of 850 different pigments that give yellow, orange and red fruits and vegetables their color.((Maoka, T. Carotenoids as natural functional pigments. J Nat Med 74, 1–16 (2020). https://doi.org/10.1007/s11418-019-01364-x)) Carotenoids primarily function as antioxidants, which means they promote health by helping to prevent damage to the body’s cells. Various individual carotenoids may function in different ways.

Beta-carotene is the most well-known carotenoid because of the high amounts found in carrots.((Sharma, K.D., Karki, S., Thakur, N.S. et al. Chemical composition, functional properties and processing of carrot—a review. J Food Sci Technol 49, 22–32 (2012). https://doi.org/10.1007/s13197-011-0310-7)) Beta-carotene converts to vitamin A in the body after we consume it. Vitamin A is needed for normal vision.

Lutein and zeaxanthin are the yellow carotenoids found in corn and peppers. The two help support vision, especially among older adults.((Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G. The Effect of Lutein on Eye and Extra-Eye Health. Nutrients. 2018; 10(9):1321. https://doi.org/10.3390/nu10091321))

Research suggests that the carotenoids from foods and the other categories of bioactive substances may help prevent certain cancers and improve heart health.((Câmara JS, Albuquerque BR, Aguiar J, Corrêa RCG, Gonçalves JL, Granato D, Pereira JAM, Barros L, Ferreira ICFR. Food Bioactive Compounds and Emerging Techniques for Their Extraction: Polyphenols as a Case Study. Foods. 2021; 10(1):37. https://doi.org/10.3390/foods10010037)) It’s important to note that carotenoid-rich fruits and vegetables are associated with reduced risks of cardiovascular disease and some cancers but that carotenoids in supplements offer fewer benefits.((Black HS, Boehm F, Edge R, Truscott TG. The Benefits and Risks of Certain Dietary Carotenoids that Exhibit both Anti- and Pro-Oxidative Mechanisms—A Comprehensive Review. Antioxidants. 2020; 9(3):264. https://doi.org/10.3390/antiox9030264))

History of the functional food movement

Though the adage about apples and health originated in the 1800s,((Davis MA, Bynum JPW, Sirovich BE. Association Between Apple Consumption and Physician Visits: Appealing the Conventional Wisdom That an Apple a Day Keeps the Doctor Away. JAMA Intern Med. 2015;175(5):777–783. doi:10.1001/jamainternmed.2014.5466)) nutrition is a relatively young science – and the idea of functional foods and bioactive components is even younger.

From the early 1900s to the 1970s, nutrition research focused on vitamin deficiencies. The public was encouraged to eat more vitamin-fortified, processed foods to prevent nutrient deficiency diseases like scurvy, which is caused by a severe vitamin C deficit, or rickets, caused by prolonged vitamin D deficiency.

This emphasis on eating in order to correct nutrient deficiencies had the tendency to cause people to focus on certain nutrients, which can contribute to overeating.((Mozaffarian D, Rosenberg I, Uauy R. History of modern nutrition science—implications for current research, dietary guidelines, and food policyBMJ 2018; 361 :k2392 doi:10.1136/bmj.k2392)) This, combined with an increased availability of highly processed foods, resulted in weight gain, which led to increased rates of diabetes, high blood pressure and heart disease.((David S Ludwig et.al. The carbohydrate-insulin model: a physiological perspective on the obesity pandemic. https://doi.org/10.1093/ajcn/nqab270.))

In 1980, the U.S. government published the first dietary guidelines that encouraged people to avoid fat, sugar and salt.((1980 Dietary Guidelines for Americans.)) Public health messaging encouraged people to replace fatty foods with starchy foods such as breads and pasta.

The logic of this recommendation was that if people consume less fat, they should increase their calories from carbohydrates to ensure adequate calories. That nutritional advice contributed to((Mozaffarian D, Rosenberg I, Uauy R. History of modern nutrition science—implications for current research, dietary guidelines, and food policyBMJ 2018; 361 :k2392 doi:10.1136/bmj.k2392)) the skyrocketing obesity((Controlling the global obesity epidemic. WHO)) and diabetes rates((The Facts, Stats, and Impacts of Diabetes. CDC)) that continue today.((Global, regional, and national burden of diabetes from 1990 to 2021, with projections of prevalence to 2050: a systematic analysis for the Global Burden of Disease Study 2021. https://doi.org/10.1016/S0140-6736(23)01301-6))

Japan’s focus on foods for health

Historically, the Japanese were one of the healthiest populations on Earth.((Tsugane, S. Why has Japan become the world’s most long-lived country: insights from a food and nutrition perspective. Eur J Clin Nutr 75, 921–928 (2021). https://doi.org/10.1038/s41430-020-0677-5)) However, as the 21st century approached, many Japanese people had adopted the American diet and developed health problems similar to those in the U.S.((Teramoto T. “Japan Diet” and Health—The Present and Future. DOI: https://doi.org/10.3177/jnsv.65.S29))

Three Japanese ladies in traditional outfit strolling a street

As a result, the Japanese government became concerned about its citizens’ expanding waistlines and declining health.((Hasegawa, M, Akter, S, Hu, H, et al. Five-year cumulative incidence of overweight and obesity, and longitudinal change in body mass index in Japanese workers: The Japan Epidemiology Collaboration on Occupational Health Study. J Occup Health. 2020; 62:e12095. https://doi.org/10.1002/1348-9585.12095)) To correct this problem, Japan became the first country to introduce the concept of functional foods in the 1980s.((Soichi ARAI, Toshihiko OSAWA, Hajime OHIGASHI, Masaaki YOSHIKAWA, Shuichi KAMINOGAWA, Michiko WATANABE, Tadashi OGAWA, Kazuyoshi OKUBO, Shaw WATANABE, Hoyoku NISHINO, Kazuki SHINOHARA, Takatoshi ESASHI, Tsuneo HIRAHARA, A Mainstay of Functional Food Science in Japan—History, Present Status, and Future Outlook, Bioscience, Biotechnology, and Biochemistry, Volume 65, Issue 1, 1 January 2001, Pages 1–13, https://doi.org/10.1271/bbb.65.1
Shun Iwatani, Naoyuki Yamamoto. Functional food products in Japan: A review. https://doi.org/10.1016/j.fshw.2019.03.011.))

Today, Japan uses the phrase “Food for Specialized Health Uses” for products that can be scientifically shown to promote health.((Food for Specified Health Uses (FOSHU). Ministry of Health, Labour and Welfare))

It has paid off. Japan has more than 1,000 foods and beverages approved as food for specialized health uses,((“Reversal phenomenon”: Japan’s Food with Functional Claims market set for new record as FOSHU launches slip. NutraIngredients Asia)) such as hypoallergenic rice.((Swinbanks, D., O’Brien, J. Japan explores the boundary between food and medicine. Nature 364, 180 (1993). https://doi.org/10.1038/364180a0)) Rice allergies, though uncommon, are a major problem for Japanese people who have them because rice is a staple food.

About half of Japan’s health claims relate to improving digestion using bioactive prebiotic dietary fibers.

The bioactive components in apples

An apple’s natural dietary fibers are one of the bioactive components that lead to its being classified as a functional food. The fiber pectin is found mainly in an apple’s pulp.

Pectin functions to reduce the amount of sugar and fat that is absorbed into the body.((Kim Sun Jo et.al. Metabolic and Cardiovascular Benefits of Apple and Apple-Derived Products: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. DOI: 10.3389/fnut.2022.766155)) This helps reduce the risk of diabetes and heart disease.

Apple peels are also packed with fiber that acts as a laxative.

In addition, apples contain high amounts of natural chemicals known as polyphenols that have vital roles in promoting health and reducing chronic disease.((Cory H et.al. The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. DOI: 10.3389/fnut.2018.00087)) More than 8,000 polyphenols have been identified in various plant foods. Because they are mainly in the peel, whole apples are better sources of polyphenols than juice or applesauce.((Francini A, Sebastiani L. Phenolic Compounds in Apple (Malusx domesticaBorkh.): Compounds Characterization and Stability during Postharvest and after Processing. Antioxidants. 2013; 2(3):181-193. https://doi.org/10.3390/antiox2030181))

Anthocyanins((Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020; 25(17):3809. https://doi.org/10.3390/molecules25173809)) are a subclass of the polyphenols that give the apple peel much of its red color.((Espley, R.V., Hellens, R.P., Putterill, J., Stevenson, D.E., Kutty-Amma, S. and Allan, A.C. (2007), Red colouration in apple fruit is due to the activity of the MYB transcription factor, MdMYB10. The Plant Journal, 49: 414-427. https://doi.org/10.1111/j.1365-313X.2006.02964.x)) Diets high in anthocyanins help improve heart health((Taylor C Wallace. Anthocyanins in Cardiovascular Disease. https://doi.org/10.3945/an.110.000042)) and are being studied for use in treating Alzheimer’s disease.((Swathi Suresh, Rukaiah Fatma Begum, Ankul Singh S, Chitra V. Anthocyanin as a therapeutic in Alzheimer’s disease: A systematic review of preclinical evidences. https://doi.org/10.1016/j.arr.2022.101595))

Another of the primary polyphenols in apples is phloridzin.((Niederberger, K., Tennant, D., & Bellion, P. (2020). Dietary intake of phloridzin from natural occurrence in foods. British Journal of Nutrition, 123(8), 942-950. doi:10.1017/S0007114520000033)) Researchers have studied the role of phloridzin in helping to control blood glucose for more than 100 years.((Pavy, F. W., Brodie, T. G., Siau, R. L., (1903), On the mechanism of phloridzin glycosuria. The Journal of Physiology, 29 doi: 10.1113/jphysiol.1903.sp000969.)) Recent studies confirm that it plays an important role in regulating blood glucose levels by decreasing the amount of glucose absorbed from the small intestine and increasing excretion from the kidneys.((Mena, P., Crozier, A., Williamson, G., Effects of Polyphenols on Glucose-Induced Metabolic Changes in Healthy Human Subjects and on Glucose Transporters. Mol. Nutr. Food Res.2022, 66, 2101113. https://doi.org/10.1002/mnfr.202101113))

Revisiting the original question

So if apples are functional foods that promote health, do they really help keep the doctor away?

Researchers have tried to figure this out. One U.S. team analyzed the apple-eating patterns and number of doctor visits among more than 8,000 adults. Of those, about 9% ate one apple daily. Once adjusted for demographic and health-related factors, the researchers found that the daily apple eaters used marginally fewer prescription medications than the non-apple eaters. But the number of doctor’s visits was about the same between the two groups.((Davis MA, Bynum JPW, Sirovich BE. Association Between Apple Consumption and Physician Visits: Appealing the Conventional Wisdom That an Apple a Day Keeps the Doctor Away. JAMA Intern Med. 2015;175(5):777–783. doi:10.1001/jamainternmed.2014.5466))

If one apple a day is not enough to make us healthy, what about eating two or three?

A group of European researchers found that eating two apples a day improved heart health in 40 adults.((Athanasios Koutsos, Samantha Riccadonna, Maria M Ulaszewska, Pietro Franceschi, Kajetan Trošt, Amanda Galvin, Tanya Braune, Francesca Fava, Daniele Perenzoni, Fulvio Mattivi, Kieran M Tuohy, Julie A Lovegrove. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. https://doi.org/10.1093/ajcn/nqz282.)) And Brazilian investigators found that eating three apples daily improved weight loss and blood glucose levels in 40 overweight women.

While eating an apple a day won’t necessarily cut down substantially on prescription medications or doctors visits, it could be one step in the direction of making the transition to eating more healthful, fiber-filled, whole foods.

Apples require no cooking or refrigeration at least for a week or so, and one red delicious apple costs about 50 U.S. cents.

So next time you are in the grocery store, grab some apples and – if you feel like it – try eating at least one a day.

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This article is republished from The Conversation under a Creative Commons license. Read the original article.

Save that Avocado Seed for Your Next Cup of Tea

November 5, 2023 by Cheryl Silvera - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Growing up on the island of Jamaica, Avocados (called “pear” by most Jamaicans), while in season, were a staple at almost every meal. We were chasing through the brush to bring back the prized Pear to our families or simply sit and eat as friends. Everyone in the district knew where a Pear tree was to be found and avidly watched it for the ripening fruit.

Save that Avocado Seed for Your Next Cup of Tea

Typically, we would have Pear and green bananas for breakfast with whatever vegetable was at hand, callaloo (a cousin to spinach) or cabbage. Pear and bread for Lunch. Pear and rice for dinner. According to the Jamaican Rural Agricultural Development Authority, the “Most common varieties grown are Simmonds, ripening in the summer months, and Collinson, Lula ripening in December to February.”((https://rada.gov.jm/post-harvest-management-avocado)) Whatever the growing season for avocado in your region of the world they are well loved by most people.

The avocado pear belongs to the plant group Persea Americana and is found in almost all kitchens. Traditionally only the creamy, buttery yellowish-green flesh is eaten. “It’s fruit, sometimes also referred to as an alligator or avocado pear, is botanically a large berry containing a single large seed.”((https://en.wikipedia.org/wiki/Avocado)) It is, therefore, one of those foods mentioned in the Bible as good for food.

God said to the first created man, Adam, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food” (Genesis 1:29).

Another look at the humble Avocado Seed

“Current research has shown that avocado seeds may improve hypercholesterolemia,((Hypercholesterolemia, also called high cholesterol)) and be useful in the treatment of hypertension, inflammatory conditions and diabetes.” In addition, the research further states, “Seeds have also been found to possess insecticidal, fungicidal, and anti-microbial activities. The avocado seeds are rich in phenolic compounds.”((https://pubmed.ncbi.nlm.nih.gov/23448442/
Dabas D, Shegog RM, Ziegler GR, Lambert JD. Avocado (Persea americana) seed as a source of bioactive phytochemicals. Curr Pharm Des. 2013;19(34):6133-40. doi: 10.2174/1381612811319340007. PMID: 23448442.))

What are the phenolic benefits? Research on antioxidants states, “… phenolic compound in plants exerts diverse pharmacological effects, including antioxidant, antibacterial, antiviral, anticancer, anti-inflammatory, anti-aging, and anti-arteriosclerotic activities.”((Matsumura Y, Kitabatake M, Kayano S-i, Ito T. Dietary Phenolic Compounds: Their Health Benefits and Association with the Gut Microbiota. Antioxidants. 2023; 12(4):880. https://doi.org/10.3390/antiox12040880))

So, the next time you are tempted to throw out the avocado seed. Think again and upcycle for your health.

Making the tea

To make the tea, air-dry the avocado seed, keeping the membrane and using it also. Grate the dried seed and add to boiling water. 4 cups of water to a seed are the usual ratio. Alternatively, adding the whole seed to the boiling water, then removing it after a few minutes to chop it into smaller pieces is also a good way to go.

Further benefits of Avocado

The overall health benefits of Avocados are worth noting. While I typically write on brain health, the body is a whole and not to be separated simply by brain food and benefits to the other parts. However, that being said, the brain benefits from nutrients found in avocados.

B-vitamins

Most plant-based eaters must be mindful of their B-vitamins—deficiencies in B-vitamins can lead to various health complications. Avocados are rich in B6. A deficiency in B6 is linked to declining cognition.((https://pubmed.ncbi.nlm.nih.gov/14584010/))

Antioxidant Vitamins

Avocado fruit is a good source of vitamin C.((USDA (U.S. Department of Agriculture) Avocado, almond, pistachio and walnut Composition. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 24. Washington, DC: U.S. Department of Agriculture; 2011.)) Vitamin C acts as one of the neuron transporters in the brain.((Harrison FE, May JM. Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free Radic Biol Med. 2009 Mar 15;46(6):719-30. doi: 10.1016/j.freeradbiomed.2008.12.018. Epub 2009 Jan 6. PMID: 19162177; PMCID: PMC2649700.))

Potassium

The potassium found in an Avocado may control blood pressure. Potassium may help ward off dementia.((Vintimilla RM, Large SE, Gamboa A, Rohlfing GD, O’Jile JR, Hall JR, O’Bryant SE, Johnson LA. The Link between Potassium and Mild Cognitive Impairment in Mexican-Americans. Dement Geriatr Cogn Dis Extra. 2018 Apr 24;8(1):151-157. doi: 10.1159/000488483. PMID: 29805381; PMCID: PMC5968281.))

Phenolics

Avocado fruit phenolics may reduce oxidative and inflammatory stress, enhancing blood flow to help maintain vascular health. Good vein health is good brain health as the veins take the blood to the brain.

Eye Health

Avocados may contribute to eye health. Avocados contain lutein which is expected to be more highly bioavailable than most other fruit and vegetable sources. Lutein also improves cognition in brain health.((Yagi A, Nouchi R, Butler L, Kawashima R. Lutein Has a Positive Impact on Brain Health in Healthy Older Adults: A Systematic Review of Randomized Controlled Trials and Cohort Studies. Nutrients. 2021 May 21;13(6):1746. doi: 10.3390/nu13061746. PMID: 34063827; PMCID: PMC8223987.))

The Magnesium connection

Let us have a look at the magnesium connection for brain health. “Magnesium assists with neurological pathways that, when not functioning correctly, are believed to lead to mood disorders like depression and anxiety. Several observational studies have linked lower magnesium levels with increased depression.”((https://www.hsph.harvard.edu/nutritionsource/magnesium/))

Also, the Signs of deficiency of Magnesium may include:

Fatigue, weakness
Poor appetite
Nausea, vomiting
Numbness or tingling in the skin
Muscle cramps
Seizures
Abnormal heart rate

Call to Action

In writing about the health benefits of God’s plants, we emphasize taking care of our bodies because it is the temple of God (1 Corinthians 6:19).

Sadly, we often wait until something is wrong before we attend to our health needs. The adage “If it ain’t broke, don’t fix it!” should not be our mainstay regarding our health. The Word of God, the Bible, asks us to offer our best to the Master and to keep our bodies in the best health (Proverbs 3:9). When God has spared our lives to share the gospel, more is asked of us in the care of our bodies (Luke 12:48). Let’s prepare for the coming of the Lord as if it is the last day to get it right with our health. Pray. Trust God. Eat to the glory of God (1 Corinthians 10:31) and be well.

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This article was originally published on the Time to Get Ready website.

Microgreens – The Health-giving Shoots Explained

October 29, 2023 by Carol Wagstaff - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Many of us germinated cress seeds on a bit of wet tissue at primary school, giving us a first introduction to edible microgreens. Recent interest in more diverse ways of getting flavor and nutrition into the vegetable components of our diets has increased the focus on the potential these crops have to offer.

Microgreens - The Health-giving Shoots Explained

There are now a growing number of horticultural businesses operating at a significant commercial scale to deliver a wide variety of microgreens to the market. In most cases, sales are to the food service industry, rather than retail, meaning you are likely to find them in your sandwich or as garnish on a restaurant dish. Microgreens are simply the cotyledons, or seed leaves, that first emerge from a seed when it germinates. If the seedlings were left to mature, they would eventually become full-sized leafy vegetable and herb crops.

These miniature leafy salad crops pack a lot of nutritionally beneficial and flavorsome goodies into a small space. Seedlings of plants such as beetroot, radish, rocket, basil and coriander come in many shades of red and green. They give a real zing to a dish with their distinctive flavors and contain biologically active compounds, such as glucosinolates and polyphenols, that are known to reduce the risk of some cancers and cardiovascular disease.((Bhaswant M, Shanmugam DK, Miyazawa T, Abe C, Miyazawa T. Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits. Molecules. 2023; 28(2):867. https://doi.org/10.3390/molecules28020867))

Recent research has shown that the “bioavailability”, that is, the ease with which the human body can access all the nutrients locked up in the plants we eat, is better in some microgreens than others.((Abellán Á, Domínguez-Perles R, García-Viguera C, Moreno DA. In Vitro Evidence on Bioaccessibility of Flavonols and Cinnamoyl Derivatives of Cruciferous Sprouts. Nutrients. 2021; 13(11):4140. https://doi.org/10.3390/nu13114140)) Red radish sprouts had higher bioavailability of polyphenols than red cabbage, broccoli and white mustard, even though the concentrations found in the radish were lower. These findings show just how important it is for us to understand the digestibility of the food we eat, and not simply the concentration of different compounds within it.

Although microgreens are more nutrient-dense than their fully-grown relatives,((Weber CF (2017) Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems. Front. Nutr. 4:7. doi: 10.3389/fnut.2017.00007)) the portion sizes offered still tend to be very small. While microgreens are still treated as a garnish instead of a valuable component of a diet, people will not get as much of the nutritional benefits as they could.

Grown indoors

Microgreens can easily be grown indoors and don’t require much space. Indoor growing has its challenges, as the energy demand is often high to provide the lighting and temperatures that the plants need. However, if the energy used is from renewable sources, indoor growing becomes sustainable.

Researchers in Canada also discovered that using continuous LED lighting both increased the yield of microgreens and reduced the energy costs associated with production compared with using traditional light/dark cycles.((Lanoue J, St. Louis S, Little C and Hao X (2022) Continuous lighting can improve yield and reduce energy costs while increasing or maintaining nutritional contents of microgreens. Front. Plant Sci. 13:983222. doi: 10.3389/fpls.2022.983222))

Microgreens are harvested within days of germination, meaning that they don’t need additional fertilizer supply, and they suffer very few problems of pests and diseases that affect plants grown to greater maturity because they are grown in such clean indoor environments. All they need is a bit of water to sustain them.

However, the indoor growing environment also offers the potential for fortification of microgreen crops, ensuring that they are even richer sources of the nutrients that we are often deficient in. A 2022 study from the Slovak University of Agriculture in Nitra, showed that a range of different varieties of microgreens could be more than 100-fold enriched with selenium by including it in the growing medium.((Mezeyová I, Hegedűsová A, Golian M, Andrejiová A, Šlosár M, Mezey J. Influence of Microgreens Biofortification with Selenium on Their Quantitative and Qualitative Parameters. Agronomy. 2022; 12(5):1096. https://doi.org/10.3390/agronomy12051096)) Selenium is an essential nutrient that lowers the risk of developing cancer.

The biggest challenge that remains is to improve the shelf-life of these seedlings. Many of the things that make them attractive as crops, such as tender texture and growing in a highly protected environment, make them unable to withstand the conditions they are exposed to after harvest.((Gupta A, Sharma T, Singh SP, Bhardwaj A, Srivastava D and Kumar R (2023) Prospects of microgreens as budding living functional food: Breeding and biofortification through OMICS and other approaches for nutritional security. Front. Genet. 14:1053810. doi: 10.3389/fgene.2023.1053810)) The rise in popularity of these crops will encourage plant breeders to invest in developing varieties that are specifically adapted to cultivation as microgreens.

The low-input, indoor-friendly production of microgreens provides opportunities to have leafy veg grown in towns and cities, or even in people’s own homes. These short supply chains mean that the product reaching people’s plates is fresh and of good quality.

When production is more local to the point of consumption people feel more connected to their food supply and are more likely to incorporate these sustainable, healthy and tasty little leaves into their diets.

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An Effective Process to Deal with a Financial Crisis

October 22, 2023 by Martin Neumann - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Financial Stress can cause you sleepless nights and can be devastating. For dealing with that you need to have a good plan.

An Effective Process to Deal with a Financial Crisis

There are varying degrees of financial stress. For example, consider the stress levels in these statements:

“How will we pay for the vacation in Hawaii this year?”
“We don’t have enough money to go eat out in the restaurant, but we can have Pizza Palace deliver.”
“We can pay the electric bill or the gas bill, but we can’t pay both. Remember that the bank said we’d lose the car if we don’t make a payment by the 10th of the month.”

Some people are fortunate enough to have never been in the last situation, but many people aren’t so lucky. Desperate times are highly stressful times.

The good news is that it is possible to get out of a financial crisis! Alleviating such financial pressure requires a cool head and a plan.

Follow this process to reduce your financial stress and see brighter days ahead:

Gather information

Get an accurate picture about your situation. It’s easy to make yourself more upset than necessary. Ensure that you have a factual representation of what’s going on.

How much money are you making?
What are your bills?
How much debt do you have?
What resources are available to you?

Focus on solutions

If you focus on the problem, your mind is easily getting stuck in negative self-pity. You will find it hard to see a light at the end of the tunnel if you focus on the wrong thing. Commit yourself to finding solutions. Most of us tend to focus on comfort, which is a big mistake. Nothing happens when you make yourself comfortable. You’re just distracted. Spend the vast majority of your time looking for and working on solutions.

You can take it easy at night before bed and focus on making yourself comfortable then to help you have a good night’s sleep.

Eliminate every unnecessary expense

Most people have several expenses that provide little to no value. Do you have a gym membership you never use? Magazine subscriptions? Expensive cell phone plan?

Get rid of every expense you don’t truly need. Of course, you must pay for your housing, utilities, food, medicine, and insurance. However, everything else is optional.

Determine what you can and cannot influence

Most of us worry about things we can’t control. There’s actually very little you can control. You can control your thoughts, attitude, and actions. And if you can’t do anything about it, then just accept that it is out of your hands.

Focus on what you can influence and avoid worrying about the rest.

Determine how every penny is being spent

When you’re under serious financial stress, it’s important to know where all of your money leaks are occurring. Discover where every cent is going each month. Track it all.

Work on a plan to boost your income

If you had enough money, your financial stress would go away. There’s always a way to make more money if you’re committed to providing more value to the world.

You might want to get a second job or a side hustle. It might be time to start an online business or to look for a better-paying job.

Budget

Do you have a budget? Most people don’t. Choose where your money is going before you spend it. Make a spending plan and stick to it.

Find ways to relax

The solution to stress is to either remove the source of the stress or to relax. Plan relaxation time into your schedule each day. If you’re too stressed for too long, you’re likely to end up sick. Too much stress reduces your ability to function optimally.

Experiment with various relaxation methods to find out what works best for you. Some healthy options include listening to your favorite music, taking a warm bath, engaging in a hobby that pleases you, playing with your kids or pets, going for a walk, or hiking on a nature trail.

Ask for help

It might be time to ask for help. Friends, family, your employer, your banker, or even your creditors can all be of help during financial challenges.

Financial stress is a leading cause of divorce, suicide, and many health issues. Financial issues can be an overwhelming challenge. Ensure that you’re working with accurate information, scaling back, boosting your income, and making a plan. Ask for help if you need it. There is a way out, although it might be challenging. Never give up!

Do you need a guide to help you understand how to cope with Stress in an all inclusive approach? Learn how to combat stress, mentally, physically, emotionally and strategically in your life.

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Change Your Mindset: Change Your Life

October 15, 2023 by Vicki Griffin - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Mindset Matters. It’s in the news — whether you’re battling a cold, bouncing back after a big blunder, beating the blues, or braving a new and challenging task — mindset matters more than you may think. God has created these marvelous brains of ours with a capacity to improve in function, ability, and attitude with proper treatment, use, and exercise. The brain constantly re-shapes itself according to what it learns, thinks, feels, and expects. Neuroscientist John Ratey explains: “Experiences, thoughts, actions, and emotions actually change the structure of our brains.”((Ratey J. User’s Guide to the Brain, Vintage Books, New York; 2001. p. 17.)) “But,” he cautions, “one necessary precursor to change, though, is often a change of attitude.”((Ibid, p. 356.))

Attitude can be more important than facts when it comes to conquering life’s mountains. When we pack a bad attitude, we may expend a lot of energy mountain-climbing over molehills but find ourselves unprepared when we need the mental mettle to scale a genuine peak of difficulty.

Fixed Mindset: Fixed Results. Social psychologist Carol Dweck has studied what she terms the “fixed” versus the “growth” mindset in children and adults.((Dweck C. Mindset. Random House, New York; 2006.)) Fixed mindsets believe that traits such as intelligence, ability, personality, and competence are inborn and basically unchangeable. They believe that the need to “work” at improving means there is a basic lack of intelligence or ability. They tend to view themselves as smart or dumb; strong or weak; winners or losers.

Children with this mindset will choose easy puzzles instead of hard ones in order to reassure themselves that they are competent. Because of the strong need to “be smart” instead of “get smart”, the fixed mindset individual tends to avoid challenges. They give up easily when confronted with an obstacle and view “effort” as fruitless. They ignore criticism and find other people’s success threatening. A fixed mindset student who gets a poor grade on a test sees himself as “dumb” instead of needing to study harder or plan better. This attitude makes him more likely to give up on his goals.

In marriage, the fixed mindset believes that “love conquers all.” A good marriage should not require work; it should be smooth sailing and self-adjust over time. Marriage partners should be able to read each other’s minds, and flaws indicate deep problems. The fixed mindset individual tends to be negative; they suffer from more anxiety and depression, and find it difficult to forgive others because they are so tough on themselves.

A man with fixed mindset mentality an a critical look

Sociologist Benjamin Barber concluded: “I don’t divide the world into the weak and the strong, or the successes and failures, those who make it or those who don’t. I divide the world into learners or non-learners.” It is possible to have a fixed mindset in certain areas but not others. The good news is that the fixed mindset is “fixable”!

Growth Mindset: Growth Results. Growth mindsets believe that although people may differ in basic aptitudes, interests, and temperament, everyone can change, grow, and improve. They have a passion for stretching and growing, even when they are making mistakes and facing challenges. Children with a growth mindset will choose hard puzzles over easy ones because they enjoy the challenge.

The growth mindset person may not “feel” smart but they are interested in “getting smart.” They tend to embrace challenges and they persist in the face of obstacles. They see effort as the path to mastery and learn from criticism. They find others’ success inspiring. The growth mindset individual tends to be positive. They are able to trust others and “bounce back” when difficulties get them down. They tend to be more forgiving of others. A growth mindset student who gets a poor grade on a test will re-assess his study habits, join a study group, or re-take the class if necessary. He is determined to “learn” and therefore is less likely to give up his goals.

In marriage, the growth mindset believes that love needs a lot of practical help; problems are a part of life, and good relationships require effort and maintenance. Couples rarely agree on everything and certainly cannot read each other’s minds! They believe the relationship will deepen and grow and challenges are met and conquered — and they are right!

A man being challenged in climbing a mountain

Change Your Mindset. Victor Frankl was a Jewish psychiatrist who was imprisoned in Auschwitz during World War II. He lost his family, career, freedom, and health. When he was finally released, he wrote: “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances.”((Frankl V. http://www.brainyquote.com/quotes/authors/v/viktor_e_frankl.html)) Choosing a new way of thinking is like changing any other habit — it takes practice, perseverance, and patience. “What we learn to do, we learn by doing. Excellence, then, is not an act — but a habit.”((Aristotle. http://www.goodreads.com/author/quotes/2192.Aristotle))

Do you come from a long line of naysayers? No worries. Neuroscientist John Ratey encourages: “We are not prisoners of our genes or our environment. Poverty, alienation, drugs, hormonal imbalances, and depression don’t dictate failure. Wealth, acceptance, vegetables, and exercise don’t guarantee success. Genes set boundaries for human behavior, but within these boundaries there is immense room for variation determined by experience, personal choice, and even chance. We always have the ability to remodel our brains.”

Jesus promises to implant a new mind set, motives, and attitude in the heart of those who surrender to Him as Lord and Savior. “Therefore if anyone is in Christ, he is a new creation…” (2 Corinthians 5:17). We receive this new beginning as spiritual seed. God helps us identify and overcome faulty habits of thinking and grow in stability and strength over time as we learn more from His Word and through prayer.

Call to Action

First, learn to spot fixed thinking. Second, determine to replace faulty internal monologues. Third, read the Bible for direction and power. Jesus said: “Learn of Me.”((Matthew 11:29.)) Learning new and better ways of living and thinking is possible. So practice a new attitude — it will help you achieve greater altitude when meeting life’s challenges!

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