Posts tagged: health benefits

The Top 20 Ranked Foods For Overall Health And Fitness

The Top 20 Ranked Foods For Overall Health And Fitness
Graphic © herbshealthhappiness.com

This “Top 20” list of super-healthy foods is a perfect foundation for a healthy “real food” based diet. These foods are all ranked very high on the ANDI scale (an excellent system for rating nutrient profiles of foods). These foods are highly regarded as very well suited to optimal health, peak fitness and high performance – both mental and physical! Take a screenshot, make a printout or simply save this post to your social media for when you next go shopping. 🙂

The ANDI scale is very interesting, it stands for Aggregate Nutrient Density Index and was created by Dr. Joel Fuhrman, author of the Nutritarian Handbook & ANDI Food Scoring Guide (affiliate link), in order to show how popular foods stack up in terms of micronutrient density per calorie. The ANDI scale gives a score to common foods of all types, based on their nutrient profile and in particular the amount of actual nutrients per calorie. The ANDI scale measures 34 of the most important nutritional factors and assigns foods a score from 1 to 1000. The most nutrient-dense foods, such as cruciferous vegetables, score 1000.

These foods were chosen for their high antioxidant profile, low acidity, low sugar, and overall high nutrient profile.

This is your stay-alive-and-kicking plan right here! If you build your diet around these foods, according to the report, you will provide your body with the foundation required for a high level of overall fitness. You would be likely to have the least trouble maintaining a great athletic physique! Bonus points for keeping it organic.

HERE IS THE LIST OF The Top 20 Ranked Foods For Overall Health And Fitness:

Chicken
Salmon
White Fish
Lean Beef
Kale
Carrots
Sweet or White Potatoes
Rice
Whole Eggs (yes including the yolks!)
Blueberries
Swiss Chard
Arugula
Red Peppers
Romaine Lettuce
Broccoli
Asparagus
Spinach
Tomatoes
Oranges
Pomegranate

Runners-up? Don’t forget these other highly nutritious foods:

Coconut
Turmeric
Garlic
Ginger
Raspberries
Onions
Cacao
Cabbage
Pumpkin seeds
Chia seeds

How many of these are in your regular diet? I am taking this list shopping with me tomorrow!

Also worth observing is what is NOT on this list. You won’t see bread, cakes, fries, burgers

Note – this amazing list of super-healthy foods was inspired by Mike Cernovich’s best selling book Gorilla Mindset: How To Control Your Thoughts And Emotions, Improve Your Health And Fitness, Make More Money And Life Life On Your Own Terms (affiliate link)

Further reading: https://www.drfuhrman.com/learn/library/articles/95/andi-food-scores-rating-the-nutrient-density-of-foods

Migraine Reliever Smoothie

Migraine Reliever Smoothie
Graphic © herbshealthhappiness.com

Try this juice blend and see if it helps. (not medical advice or a substitute for such.)

Pineapple: Pineapple contains vitamin B that helps improving brain functioning and brain health.

Kale: Kale is rich in vitamins and phytonutrients that help improve brain health and prevent brain diseases.

Cucumber: Cucumber has a compound known as fisetin that protects nerve cells and decreases the risk of brain diseases.
Ginger root: Antioxidants in ginger inhibit the inflammatory response in the brain.

Lemon: Vitamin C in the lemon can help fight brain cell damage.

Benefits Of Celery:

Balance Blood Ph: Celery helps the body’s blood pH as it contains many minerals including magnesium, sodium, and potassium and also aids in the fighting of chronic diseases. [1]

Post-Workout Tonic: Celery has a high amount of antioxidants and fibers that improve digestion, thus a perfect post-workout tonic.
Anticancer effect: A study investigated the anticancer effects of celery and has reported that celery could be a possible constituent for cancer treatment and prevention. [2]

Lowers Cholesterol: Celery may help lower cholesterol levels and blood pressure. [3]

Relives Constipation: Celery contains a high amount of insoluble fiber. This may alleviate and prevent constipation, adding bulk to the stool.

Normalize Body Temperature: Celery lowers the body temperature in hot weather. It does so by lowering the amount of dietary and metabolic acids.

Promotes Healthy Kidney Functioning: Celery removes toxins, wastes, and contaminants from the body and protects the kidney from diseases.

More amazing juice recipes/info: 🙂

This Amazing Juice Blend Provides Support For Arthritis Pain: https://herbshealthhappiness.com/this-amazing-juice-blend-provides-support-for-arthritis-pain/

4 Juices For Detoxifying Your Kidneys: https://herbshealthhappiness.com/4-juices-for-detoxifying-your-kidneys/

Juice Remedies Chart (awesome): https://herbshealthhappiness.com/juice-remedies-chart/

How To Make A Super Heart Health Juice: https://herbshealthhappiness.com/how-to-make-a-super-heart-health-juice/

Benefits Of Fresh Ginger Carrot Juice You Should Know: https://herbshealthhappiness.com/benefits-of-fresh-ginger-carrot-juice-you-should-know/

References:

[1] Schwalfenberg, G.K., The alkaline diet: is there evidence that an alkaline pH diet benefits health? J Environ Public Health, 2012. 2012: p. 727630. https://pubmed.ncbi.nlm.nih.gov/22013455/

[2] Nirmala, M.J., et al., Preparation of Celery Essential Oil-Based Nanoemulsion by Ultrasonication and Evaluation of Its Potential Anticancer and Antibacterial Activity. Int J Nanomedicine, 2020. 15: p. 7651-7666. https://pubmed.ncbi.nlm.nih.gov/33116493/

[3] Madhavi, D., D. Kagan, and V. Rao, A pilot study to evaluate the antihypertensive effect of a celery extract in mild to moderate hypertensive patients. Age, 2013. 57(10): p. 1-3. https://www.bioactives.com/pdf/3nB/NMJ_APR13_OiginalResearchCelery.pdf

Hugging Is Good for You

Hugging Is Good For Your Health
Graphic © herbshealthhappiness.com

Hugs do more than feel good, they are now associated with surprising health benefits. Time for some hugs! Here are some of the health benefits of hugging:

Lowers Blood Pressure: A study that involved 59 women, found that participants that received regular hugs from their partners had lower blood pressure and heart rates. The researchers have linked oxytocin production with better heart health. [1]

Lower Risk Of Heart Diseases: Hugging and hand holding can reduce blood pressure, thus reducing the risk of heart diseases, heart attack, and stroke. A study compared two groups, one who held hands for 10 minutes followed by hugging for 20 seconds, other groups sat silent. The people in the first group had lower blood pressure than the second group. [2]

Reduces Stress: Oxytocin is called the “cuddle hormone” and is associated with happiness and less stress. Oxytocin can cause a reduction in blood pressure and the stress hormone.

Fights Fatigue: A study had found therapeutic touch to be beneficial for pain. [3] While hugging is a form of touch that helps in the release of hormones that have positive effects on mood, thus help to fight fatigue.

Boosts Immune System: Hugs may stimulate the thymus gland, which regulates the production of white blood cells, thus helping to fight off disease. A study that involved 400 participants found that hugging can actually reduce the chances of a person getting sick. [4] The participants who received more hugs and support were less likely to get sick.

Ease Depression: A study has found that touch can relieve anxiety in people with low-self esteem. [5] Hugging a form of touch can also alleviate the sense of loneliness and isolation.

See Also: Mega List Of 30 Herbs Found Beneficial For High Blood Pressure: https://herbshealthhappiness.com/mega-list-of-30-herbs-found-beneficial-for-high-blood-pressure/

References:

[1] Light, K.C., K.M. Grewen, and J.A. Amico, More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Biological psychology, 2005. 69(1): p. 5-21. https://www.sciencedirect.com/science/article/abs/pii/S0301051104001632

[2] Grewen, K.M., et al., Warm partner contact is related to lower cardiovascular reactivity. Behav Med, 2003. 29(3): p. 123-30. https://pubmed.ncbi.nlm.nih.gov/15206831/

[3] Monroe, C.M., The effects of therapeutic touch on pain. Journal of Holistic Nursing, 2009. 27(2): p. 85-92. https://journals.sagepub.com/doi/10.1177/0898010108327213

[4] Cohen, S., et al., Does hugging provide stress-buffering social support? A study of susceptibility to upper respiratory infection and illness. Psychological science, 2015. 26(2): p. 135-147. https://journals.sagepub.com/doi/full/10.1177/0956797614559284

[5] Koole, S.L., M. Tjew A Sin, and I.K. Schneider, Embodied terror management: interpersonal touch alleviates existential concerns among individuals with low self-esteem. Psychological science, 2014. 25(1): p. 30-37. https://journals.sagepub.com/doi/full/10.1177/0956797613483478