Tokyo's Most Stylish Siblings
 
Ikué and Miyuki Uramuné share their favorite spots to pick up fresh baguettes, offbeat sake cocktails, and the best design books.
 
“For most young women in Tokyo, kimonos are reserved for tea ceremonies or watching Kabuki theater,” says Ikué Uramuné, who, along with her twin sister, Miyuki, launched a limited collection of kimono-inspired dresses and jumpsuits. The pieces, cut from chirimen silk and hand-embroidered, nod to the traditional robes but look modern and spot-on for a night out.
 
When the sisters aren’t hard at work (their online shop debuts this month), you’ll likely find the pair in the city’s most globally influenced neighborhoods—eating and shopping in artsy Daikanyama or kicking off the night sipping sake cocktails in cobblestone-lined Azabu-Juban. Here, their hit list.

1. Cedros, Daikanyama

Owned by two brothers who grew up in San Diego, this cozy seafood restaurant is “like Japan meets Italy meets California,” says Ikué. Where else would you find uni-cream tagliatelle and carpaccio topped with ginger and soy?

1. Gen Yamamoto, Azabu-Juban

At this side-street bar, Gen Yamamoto makes flights of cocktails using local—but totally unorthodox—combinations like chestnut and squash, or sake mixed with jam made from seasonal fruit.

1. Viron, Shibuya

This bakery imports its flour from a miller in France. “Their baguette is amazing,” says Miyuki. “When you walk in the door, you’re hit with the smell of baking bread. It’s just incredible.”

1. Land of Tomorrow, Marunouchi

“They carry a unique mix of local and international designer goods, from the latest Valentino shoes to delicate jewelry by Naohiko Noguchi,” says Miyuki.

1. Tsutaya Books, Daikanyama

This huge bookstore in the Daikanyama T Site complex is stocked with international art and design titles. “Even if you’re not looking to buy books, come for a coffee and to be inspired,” says Ikué.
source http://www.cntraveler.com/
 
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3 Reasons You Crave Sweet or Salty Foods
Why it's important to listen to your body

Does chocolate start calling your name around 2 p.m.? Does that bag of potato chips start talking to you an hour after dinner?


The reasons we crave sugar and salt are partly physiological, partly psychological and partly because of the environment in which we live.

“The human body functions a bit like a car – you put fuel in the tank, and then you drive. If the body doesn’t get the fuel it needs, then strong physical cravings can manifest,”
What kind of fuel does your body need? A balanced intake throughout the day of high-fiber carbohydrates, lean protein and heart-healthy fats,

Consider three factors that can contribute to cravings:

1. You’re starving yourself
Think you’re being “good” by having coffee for breakfast and a garden salad for lunch?
“Truly, you’re setting yourself up for failure in the afternoon and evening,”. “If you go too long without eating, your body will crave the fastest fuel it can think of — refined grains and simple sugars.”

Cramming them into your body late in the day means the calories will get stored as fat.
Another popular trap: Skipping meals or waiting too long between meals. “This leads to significant hunger, which makes you crave anything sweet or salty you can get your hands on,”
An all-or-nothing mentality — forbidding all foods with sugar or salt —can backfire too.
“Some research suggests that eliminating sweet and salty foods makes you crave them less,”. “But eventually, most people tend to give in and resume eating the foods they’ve restricted. That often leads to binging.”

2. You don’t realize how addictive sugar and salt can be
Why do we crave sugar and salt, in particular? For one thing, they taste good. Manufacturers conduct research to determine which food components will tempt consumers’ taste buds the most.
“Our brains are wired to enjoy things which make us happy “Sugar, in particular, releases brain chemicals that make us feel good.” This leaves us wanting to experience that good feeling over and over again, day after day.
“Many of my patients say they are ‘sugar addicts,’ consuming real sugar and artificial sweeteners in various forms,”

 “sweet and salty foods and beverages are incredibly addictive. That’s why many processed foods are loaded with them. They trigger the release of dopamine, a brain chemical that motivates us to engage in rewarding behaviors.”

Having fewer receptors for dopamine can trigger overeating. One study found fewer receptors for dopamine in the brains of obese individuals.
Over time, our tolerance for sweet and salty foods builds up, and we need more to reward ourselves. “We’re basically feeding our taste buds,”. “This creates a vicious cycle, because our taste buds typically crave what we feed them.”

It doesn’t help that sugary and salty foods — especially processed foods — are highly accessible. “It’s extremely challenging for kids, in particular, to ignore the natural temptation of these addicting foods and to fight cravings in the school environment and at home,”.
Ever drink a diet soda or try sugar-free candy to satisfy your sweet tooth without adding calories? “Many people do, but that only compounds the problem. Study after study shows that switching to diet beverages does not affect weight loss.

3. You’re not listening to your body
Jonesing for a sweet or salty treat? Before you indulge, check your fatigue level. “Research shows that when you’re tired, you’re more likely to turn to whatever you crave to get more energy or to wake up.
Perhaps you find yourself bingeing on salty snacks. The next time it happens, pay attention to your stress level. “Stress may impair your adrenal glands’ ability to regulate sodium, which may lead to salt cravings,”.

Take thirst into account, too. Some research suggests that mistaking dehydration for hunger may trigger cravings as well.
Finally, if you have diabetes, you probably know you get hungrier than other people. But excessive hunger can mean your blood sugar is too high or too low.
“If you find yourself craving sweets, check your blood sugar first. “If it’s over 200, try exercising, drinking lots of water or, if your doctor prescribes it, take insulin.

“If your blood sugar is less than 70, eat 15 grams of carbohydrate to bring it up.”
Understanding that starving yourself can boomerang, that sugar and salt can be addictive, and that your body may be trying to tell you something can help you reduce cravings and embrace a more balanced diet.

 
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There May Be a Medical Cause?
People who feel they sleep perfectly well may still be troubled by excessive daytime sleepiness because of a variety of underlying medical illnesses. A sleep disturbance may be a symptom of a health issue or an adverse effect of therapy to treat the problem. The stress of chronic illness can also cause insomnia and daytime drowsiness.

Common conditions often associated with sleep problems include heartburn, diabetes, cardiovascular disease, musculoskeletal disorders, kidney disease, mental health problems, neurological disorders, respiratory problems, and thyroid disease. In addition, a number of prescription and over-the-counter medications used to treat these and other health problems can impair sleep quality and quantity.

Yes, wine may protect our hearts when consumed in moderation -- defined as up to one drink per day for women, and up to two drinks per day for men, according to US dietary guidelines. Five ounces of wine is considered one drink.

Benefits of moderate alcohol consumption such as wine include a 30% reduction in the risk of heart attack compared to non-drinkers, a finding that has been repeated over 30 years and in various countries.
 
Additionally, alcohol consumption has been associated with a 30% to 40% reduction in the risk of Type 2 diabetes, compared to those who don't drink.
 
But more is not better. ​.. READ MORE

Time to kick your boring healthy breakfast routine to the curb—with these breakfast ideas, you'll be set for the whole month.
 
Who says you have to settle for the same bowl of oatmeal or egg white omelet every morning? Breakfast is the prime time to get your day off to a healthy and delicious start, so let it live up to its full potential! Check out our recommendations for healthy breakfast recipes that help you lose weight—you'll be set for the whole month

Smoked Salmon Toast
1 slice whole-wheat bread, toasted
1 1/2 Tbsp cream cheese
2 oz smoked salmon
1 thick slice red onion
1 Tbsp chives
Spread cream cheese on toast, and top with salmon, onion, and chives.
Total: 360 calories

Eggs 'n' Greens
1 Tbsp olive oil
1 cup sliced mushrooms
2 cups spinach
1 egg
1 Tbsp Sriracha sauce
Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce.
Total: 230 calories

Savory English Muffin
3 oz Black Forest ham
1/2 cup raw kale, leaves torn, stems removed
2 Tbsp shredded low-fat cheddar cheese
1 whole-wheat English muffin
1 tsp olive oil
Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts.
Total: 310 calories

Home Fries with Sausage
3 links  Chicken and sage breakfast sausage
1 cooked sweet potato, cubed
1 1/2 cup chopped kale
2 tsp olive oil
1/4 tsp crushed red pepper flakes
Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes.
Total: 310 calories

Chocolate Cherry Waffles
1 Tbsp chocolate almond butter
2 Van's 8 Whole Grains waffles
1 cup pitted fresh cherries
Spread chocolate almond butter on waffles, and top with cherries.
Total: 350 calories

Sweet-Treat Toast
1  Creamy Swiss wedge Spread Cheese
2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted
1 cup sliced mango
Spread cheese on toast, and top with mango.
Total: 310 calories

Scrambled Eggsadilla
1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa
Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.
Total: 330 calories

Berry English Muffin
1 Tbsp natural creamy peanut butter
1 Ezekiel 4:9 whole-grain English muffin
1 Tbsp dried chia seeds
1/2 tsp ground cinnamon
1/4 cup sliced strawberries
Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries.
Total: 330 calories

Ricotta Swirl
1 cup part-skim ricotta cheese
1 tsp honey
1/2 cup chopped papaya
1/2 tsp flaxseeds
Stir ricotta with honey, then top with papaya and flaxseeds.
Total: 400 calories

Greens, Eggs, and Ham Quesadillas
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
2 large egg whites, scrambled and cooked
1/4 cup arugula
3 oz lean deli ham
2 Tbsp crumbled feta
3/4 cup blueberries
Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries.
Total: 337 calories

Egg Muffin with Cottage Cheese and Fruit
1 whole-wheat English muffin
1 hard-boiled egg, sliced
1 cup nonfat cottage cheese
1/2 medium grapefruit
Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top.
Total: 357 calories

Tofu Scramble
1 tsp olive oil
4 oz soft tofu, crumbled
1/2 large red bell pepper, chopped
2/3 cup chopped baby Portobello mushrooms
1 cup chopped spinach
1  Sandwich Bread 100% Whole Wheat
1 oz part-skim mozzarella
1/2 tsp oregano
Heat oil in a sauté pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin, and top with cheese and oregano.
Total: 328 calories

Muesli with Cherries
1/3 cup steel-cut oats
1/2 cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried tart cherries
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.
Total: 336 calories

Tomato, Artichoke, and Feta Frittata
1 egg
1 egg white
Cooking spray
1/4 cup chopped tomato
1/2 cup canned artichoke hearts, drained and chopped
1 tsp chopped shallot
3 Tbsp crumbled feta cheese
1 slice whole-grain bread, toasted
Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast.
Total: 286 calories

Oatmeal with Pecans and Berries
1 packet Original Quaker Instant Oatmeal
1 cup skim milk
2 Tbsp chopped pecans
1/2 cup raspberries
1/2 cup blueberries
Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries.
Total: 351 calories

Egg and Lox on an English Muffin
3 egg whites
1 whole egg
2 oz lox and
1/4 cup chopped onion
1 whole-wheat English muffin
1 cup blackberries
Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side.
Total: 389 calories

Pistachio Rice Pudding
1/2 cup uncooked instant brown rice
3/4 cup nonfat milk
15 pistachios
1 tsp brown sugar
1/2 tsp cinnamon
Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.
Total: 302 calories

Yogurt and Grapefruit Parfait
8 oz Fage Total 0% yogurt
1 Tbsp wheat germ
1/2 tsp honey
1 tsp ground flaxseed
1 medium grapefruit
Mix together wheat germ and ground flax seed, and use as base. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ.
Total: 252 calories

Pancakes with Almond Butter and Berries
2 whole-wheat pancakes
1 Tbsp almond butter
1/4 cup each blackberries, blueberries, and raspberries
Heat the pancake in a toaster or toaster oven, then top with almond butter and berries.
Total: 333 calories

Barley with Walnuts and Maple Syrup
3/4 cup barley, cooked
1/2 cup nonfat milk
10 walnut halves
1/2 Tbsp maple syrup
Total: 345 calories

Tropical Yogurt with Cinnamon Toast
6 oz Fage Total 0% Greek Yogurt
1/4 tsp coconut extract
6 pieces dried mango
2 slices cinnamon-raisin bread
Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted.
Total: 394 calories

Ricotta-Blueberry Crepes
1/2 cup whole-wheat flour
2 egg whites
2 tsp canola oil
1/2 cup low-fat buttermilk
1/4 tsp salt
1 Tbsp part-skim ricotta
1/4 cup blueberries
1 tsp slivered almonds
1 tsp ground allspice
Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up, and top with almonds and allspice.
Total: 427 calories

Orange-Pomegranate Ricotta Toast
1/4 cup low-fat ricotta cheese
2 tsp honey
1 slice whole-wheat toast
1 navel orange
1 Tbsp pomegranate seeds
3/4 tsp nutmeg
Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining ingredients.
Total: 291 calories

Savory Breakfast Burrito
2 egg whites
2 whole-wheat tortillas
1/4 cup fat-free cheese
1/4 cup rinsed canned beans (such as pinto beans or black beans)
Salsa (to taste)
Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa.
Total: 282 calories

Sunrise Sandwich with Turkey, Cheddar, and Guacamole
1 egg
Salt and black pepper, to taste
2 oz low-sodium smoked turkey breast
1 slice American, Cheddar, or pepper Jack cheese
1 thick slice tomato
1 whole-wheat English muffin, split and toasted
1 Tbsp guacamole or Wholly Guacamole
Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a split English muffin, and crown the sandwich.
Total: 360 calories

Berry Breakfast Smoothie
1 banana, cut into chunks
1/2 cup nonfat milk
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1 tsp peanut butter
1/2 tsp honey
In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake.
Total: 225 calories

Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites
1 egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice
6 oz water or seltzer
Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer.
Total: 362 calories

Peanut Butter-Strawberry Wrap
1 whole-wheat tortilla (8")
2 Tbsp natural unsalted crunchy peanut butter
1/2 cup sliced strawberries
1 cup 1 percent milk
Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk.
Total: 434 calories

Blueberry and Peanut Butter Pancake
1 frozen whole-wheat pancake
2 Tbsp omega-3-enriched peanut butter
1 Tbsp blueberry preserves or a handful of blueberries
1 Tbsp crushed walnuts
Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't even need a knife and fork.
Total: 345 calories

Cherry Bomb
3/4 cup frozen cherries
1 kiwi, peeled and quartered
1/4 cup orange juice
1/2 cup coconut water
3/4 tsp agave nectar
3 ice cubes
1 scoop protein powder (optional)
Blend ingredients, and enjoy.
Total: 285 calories

French Toast with Strawberries
1 egg
2 Tbsp nonfat milk
2 slices whole-wheat bread
13 strawberries, sliced
1/2 tsp powdered sugar
Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar.
Total: 275 calories

What’s your favorite advice and experience? Please leave a comment below and share!
 
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Frosting. That store-bought frosting from a tub might taste great on cakes and cookies, but it’s packed with problems. “It’s one of the only items in the grocery store that still has trans fats, which are terrible for your health and waistline. “Trans fat raises bad cholesterol, lowers good cholesterol, and causes inflammation, which can lead to belly fat and diseases ranging from heart disease to diabetes.” On top of that, tub frosting is loaded with sugar, and high-sugar diets contribute to premature wrinkles.
 
Bagels. If you’re prone to skin problems and tempted to grab a bagel before you go in the morning, think twice. “Bagels have a massively high glycemic index, which increases insulin and leads to increased inflammation in the body, which is shown to possibly accelerate aging and worsen acne and rosacea”. Opt for an muffin or something with fruits instead.
 
Processed Baked Goods. So convenient, so tasty (if we’re being honest here), but so not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren’t easy to digest. “These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life – they can literally sit there forever”. “Sugar increases inflammation in the skin, which on top of irritating acne and rosacea, can make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.
 
Soda. Dietitians and doctors all agree: Soda should be nixed from your diet completely. “One can of soda is like a can of water with 10 packets of sugar in it”. “The recommended amount of daily sugar for a woman is about six teaspoons or 24 grams, and soda has way more than that.” Good old fashion H2O is still your best option. If you want to jazz it up, add a slice of fresh fruit for flavor.
 
Sugary Cereal. A bowl of Frosted Flakes, Froot Loops, or Cap’n Crunch might taste like nostalgia, but it’ll wreak some havoc with its high amount of inflammation-causing sugar and gluten content. “For some people with sensitive skin, gluten can exacerbate breakouts, leading to increased redness and, yes, more breakouts”. Opt for low-sugar, gluten-free options like Rice Chex and Corn Flakes.
 
Stick Margarine. Choose a small amount of regular butter or soft spread over stick-shaped margarine when topping foods or baking. “Margarine is usually loaded with trans fat”. Don’t forget that stick margarine is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.
 
Jarred Tomato Sauce. It’s easy to forget sources of sugar when you’re making recipes that aren’t traditionally considered sweet, but they do exist. Tomato sauce is a big culprit. “Make your own, because the store stuff has a ton of sugar.”
 
Bacon. Noshing on bacon as a side for breakfast, as a topping for salads, or as an addition to your sandwich? Bad habit. “I know it’s only 45 calories a strip, but it is really high in fat, sodium, and the preservative sodium nitrate”. Veggies or a few nuts are better options for a crunch, and won’t create such problems for your heart and digestive system. You’re better off avoiding it, but if you must have a little bacon? “Stick to half a strip to crumble on foods like salads and sandwiches,”.
 
Maraschino Cherries. This preserved fruit might turn up in your cocktail or on your sundae. Start choosing the real deal over sugar-packaged, processed maraschino cherries. “These have artificial colors, like red-40 and red-3 dyes, that add no nutritional value”.
 
Soy Sauce. Soy sauce is low in calories and has some good vitamins and minerals like riboflavin and vitamin B-6, but the extremely high sodium content will leave you bloated and at risk for conditions like hypertension. “There are so many low-sodium, lighter soy sauce options, there’s no reason to buy the regular stuff anymore”. Yet she still recommends using the light stuff sparingly. “A tablespoon of the low-sodium soy sauce is about 600 milligrams of sodium instead of 900, so it is less but not none.”
 
 
What’s your favorite advice and experience? Please leave a comment below and share!
 
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Adequate energy is directly related to adequate nutrition and adequate rest. If your energy levels are low, don’t reach for an energy drink, the best approach is to start with your diet. Some of the most basic and readily available foods provide nutrients that are full of high quality, sustainable energy. Some of these foods can give an immediate energy surge while others bestow a sustained, long-term energy increase. In addition to energy, the following seven foods offer incredible health benefits!

1. Beets and Beet Juice
Beets are an excellent source of folate, manganese, and vitamin C. They also contain phytonutrients called betalains which possess antioxidant properties that can help detoxify the body. And, especially for athletes, they have even been found to provide incredible energy support. A study evaluating the effect of beetroot juice supplementation reported increases in stamina and energy by 15% during severe-intensity exercise.

2. Quinoa
This gluten-free grain from the Andes contains more protein, fatty acids and antioxidants than other grains. Quinoa is rich in the amino acids lysine, methionine and cysteine, and also an excellent source of folate, magnesium and manganese. Its unique blend of carbohydrates, proteins and phytonutrients make it a highly nutritious and ideal food for energy support.

3. Nuts
Nuts are a great source of nutrition and the nuts you want to specifically look for are walnuts, almonds, cashews, hazelnuts, macadamias, pecans, and pistachios. In addition to providing high quality protein, they also contain carotenoids, phenolic acids, phytosterols and flavonoids.  These highly bioavailable nutrients promote physical and mental well-being, helping the body sustain higher energy levels.

4. Eggs
Protein dense and packed with fatty acids needed for proper brain function, eggs also contain essential vitamins and minerals. Biotin, a necessary nutrient for energy metabolism, occurs naturally in raw egg yolks. (Once you cook it, it will break down, so you want to eat poached or over-easy to get the best biotin content.) A 2010 study found that men who ate eggs for breakfast enjoyed more consistent and higher energy levels than those consuming a breakfast based on carbs.  Remember to look for certified organic, cage-free eggs to ensure you get the most nutrition and fewest toxins.

5. Spinach
Loaded with vitamins A, C, and K and minerals such as calcium, potassium, and iron, spinach rightly deserves its place among the highly nutritious and potent superfoods. It also features magnesium. This element has been acknowledged as contributing to over 300 metabolic functions, including production and storage of cellular energy. Spinach provides magnesium in a highly bioavailable form for both short-term and long-term benefits.


6. Coffee
Everyone knows the caffeine in coffee can give a quick energy boost. But while it can stimulate mental alertness, coffee is also packed with antioxidants. Studies have also found that coffee drinkers enjoy more long-term energy. Plus, coffee drinkers have been found to enjoy better moods and overall better health coming from its protective effects against degeneration.

7. Chocolate
To get the health benefits of chocolate avoid the candy bar and super sweet chocolates in favor of dark chocolates. Studies have found the flavonoids with antioxidant agents in cocoa support blood flow and brain function. This helps with mood support and balanced energy levels.

Start with these seven foods when you want to increase your energy levels. You will feel better and more energized, and enjoy the added health benefits they provide!
 
What’s your favorite? Please leave a comment below and share!

#Energy #Chocolate #Coffee #food #Quinoa #Beets #Beverage #Nuts #egg

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What you do this Summer but why not travel in September? Some regard September as the most pleasant month to visit Provence. The majority of tourists, both foreign & French, have gone home, the school holidays have ended, the weather is still glorious and warm and the roads and attractions empty. One can also discover events and celebrations aimed at the locals once the holiday season has ended. Below are five of these events and experiences that should not be missed on an Autumnal jaunt to Provence.

Stroll through the Market at Sanary Sur Mer in mid September, enjoying the balmy temperatures, dappled light and the range of late summer produce with splendid colours and smells. This is a time of year to really see French artisan genius in a vast array of skills and creativity too, having had the Summer months and weather to grow, paint, cook and make delicious crafts and wares. Whilst in the region pop into Miellerie de l’Oratoire on the 10th for their visiting day, to have demonstrations of the honey making process and even a honey tasting session, c’est magnifique!

Septembre en Mer (September by the Sea) offers a month of over 200 marine-themed events up and down the coast, particularly around La Ciotat, Cassis and Marseille. Aiming to celebrate all things by, on, and from the sea, there are a whole host of events to educate, engage and entertain you on the coastline. From diving, kayaking, historical displays, exhibitions and tastings, all ages and characters can find something to enjoy.

The government-sponsored Fête de la Gastronomie is a nationwide celebration of all things ‘foodie’ on the 23rd-25th September. In 2010, UNESCO classified France’s gastronomy as ‘an intangible cultural heritage of humanity’ and this festival is a reminder of all that is simply splendid about the French cuisine. There is a wide range of special events such as tastings, workshops and open-air banquets in cities, towns and villages across the country. Wander through any village or town in Provence on this specific weekend to get fully immersed in this wonderful event.

Ban des Vendanges is at the beginning of September to mark the gathering of the grapes from the papal vineyards, with tastings of Côtes du Rhône wines, a farmers’ market, picnics, dancing and music. Cassis also hosts Les Vendanges Etoilées (The Starry Grape Harvest) in late September. The “starry” bit refers to the Michelin-starred chefs who give cookery demonstrations and oversee the food on offer, and there are, wonderfully, many opportunities to taste Cassis’ delicious wines.

Journées du Patrimoine also known as ‘Open Doors Days’, is a weekend (17th-18th September) that gives opportunities to visit buildings, monuments and sites, many of which are not normally accessible to the public free of charge or a reduced rate. It aims to offer access to all ages and encourages care for architectural and environmental heritage. There are also a range of guided tours, concerts, workshops and readings
 
#France #Fest #life #food #meditation #Holiday #Provence #wine

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Calorie restriction is defined as a reduction of 30-60% of one’s regular calorie intake while maintaining a diet that provides enough nutrients to prevent malnutrition. Scientists believe calorie restriction stimulates a defensive state designed to help an organism survive environmental and metabolic adversity. This non-genetic strategy has been observed to encourage youthfulness and extend average and maximum lifespan in most living creatures.

Why Caloric Restriction?
Many individuals choose to pursue the approach of calorie restriction for its supposed anti-aging effects. Calorie restriction has been shown to extend longevity in animal models via a number of proposed metabolic avenues. Whether it’s activating sirtuin production, protecting telomere length, or reducing oxidative stress, safe calorie restriction with optimal nutrition (CRON) may be a helpful way to support a healthy aging process. Calorie restriction is by no means the end all and be all of longevity, but it is a good first start that is free to try.

How Does it Work?
The precise mechanisms as to how calorie restriction works are not yet known. Despite the lack of understanding by modern science, there are some clues as to how CRON benefits the body. Researchers hypothesize caloric restriction lowers metabolism, decreasing the oxidation often associated with metabolic processes. Calorie restriction, or CR, also decreases insulin levels and stimulates cell repair. Sirtuins, proteins that regulate many biological pathways, are activated during calorie restriction, and studies show that these proteins may extend lifespan. Whatever the mechanism, it does reduce the body’s production of reactive oxygen species (ROS) which reduces damage to DNA.

Potential Benefits
So, you may know that calorie restriction plays a role in supporting a healthy aging process, but did you know that the practice offers specific approaches to health? Here are some of the top researched benefits of CR.

Decreases Risk of Heart Disease
Caloric restriction shows positive effects on many of the causes associated with heart disease. Studies have found it helps protect against obesity and hypertension, health conditions that greatly influence heart disease risk. Adiponectin, a hormone that increases production under physical stressors (including that of caloric restriction) promotes cardiovascular and metabolic health. Only a subset of heart disease patients should consider calorie restriction alongside professional medical advice.

Encourages Weight Loss
A study of overweight, postmenopausal women found all participants experienced significant decreases in body weight and body mass index following a calorie restricted meal plan. Some participants experienced better blood sugar management as a result of the caloric restricted diet. While this may be good news for type II diabetics, those suffering from blood sugar issues should make sure they are receiving the proper nutrients that further stabilize blood sugar spikes.

Promotes Healthy Cellular Function
Individuals who practice long-term caloric restriction for the purpose of supporting health and longevity have shown a lower risk of cellular dysfunction. This doesn’t necessarily mean that calorie restriction can solve the cancer issue, but it just may be an important approach to supporting health on all fronts.

One Final Thought
Extreme examples of creatures experiencing caloric restriction have shown 40-60% increases in lifespan. Although human studies began over a decade ago, the same anti-aging biomarkers observed in dogs, mice, and yeast have been triggered in humans as well. So far, caloric restriction appears to be an effective, affordable, and somewhat simple approach for combating the aging process.

Despite how easy it may sound, CR does require a certain level of discipline. Calorie intake must be decreased while proper nutrition maintained. This can be accomplished by tracking your food intake with a nutritional analysis program. Men should also know that caloric restriction reduces testosterone levels to a degree. It’s not an approach recommended for the young or anyone concerned with fertility, and CR should definitely not be practiced by pregnant women or those with a history of disordered eating. It is always best to speak to a doctor and even a holistic nutritionist or dietitian before embarking on this lifestyle.
 
Are you practicing caloric restriction? Please share your experiences and health benefits you enjoy!

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Many people want to add more fruits and vegetables to their diet but sometimes get dissuaded when it comes to finding an easy way to integrate that into daily life. Not everyone is interested in spending a lot of time in the kitchen, nor are they interested in munching on a bunch of carrots, head of lettuce, kale leaves, and two tomatoes throughout the day. For those folks, and really — everyone, juicing can be a lifesaver. If you live in an area with a good farmer’s market, you may have fresh juice readily available. However, a great way to regularly enjoy juice of the highest quality is to prepare it yourself. It saves time, guarantees no added sugar, toxins, or pasteurization that may destroy many of the naturally occurring health benefits. Let’s take a look at how easy it is to get started and the best foods to juice!

The Basics of Getting Started
If you aren’t already an active juicer, starting may be mildly intimidating. First off, you have to buy a juicer. While there are many options that are into the thousands of dollars, you can start juicing for much less. If you’ve got a few hundred dollars to spend, you can get a nice, powerful juicer. Even a hundred dollars will get you a very adequate machine and honestly, I’ve seen them for as low as $40. I won’t tell you that the $40 juicer is going to last you a lifetime but it will get you started for a very reasonable buy-in and allow you to conveniently provide your body with nutrient dense, vitamin packed, loaded-with-enzymes, nothing-bad-in-it, raw, natural juice.

Another growing pain is the learning curve of getting the recipes right. If you’ve had fresh juice before, you know it’s not quite the same as the watery, sugar-added stuff available at the grocery store. Fresh juice is good… but with such robust flavors, it’s helpful to blend and mix ingredients in the right proportions, especially with full flavors like kale or cilantro. This is easily accomplished by just referencing a good juicing website or book.
When starting, don’t get all hung up on not being sure about if you’ll like it or not. Just pick out a few of the recipes that initially grab you. Include a few that contain ingredients you haven’t tried before. Juicing is a great way to add new produce to your diet.

Why Juice?Juicing requires some effort, but as they say — the juice is worth the squeeze. Fresh fruit and vegetable juice supplies an easily digestible, highly bio available source of nutrients. Organic and all-natural — meaning those not from concentrate or without added sugar — juices provide a means to getting the necessary daily requirements of fruits and vegetables. Why do you want fruits and vegetables? Simple, they contain a healthy spectrum of bioactive compounds such as vitamins, minerals, and phytochemicals (flavonoids, phenolics and carotenoids). For filling the holes in your nutrient profile, juicing is gold.

What are the Best Foods for Juicing? Below is a list of a few of my favorite juicing foods. They all have great nutritional content and fantastic flavor profiles!

1. Tomatoes
Tomato juice has been a popular juice for a long time (organic, fresh prepared Bloody Mary anyone?), however, its potent nutritional values has been long undervalued. In addition to off-the-charts levels of vitamins A, C and K, tomato juice offers a range of B vitamins – plus an abundance of lyocpene and zea-xanthin. Research has shown lycopene is a strong antioxidant that supports cardiovascular and neurologic health – and the research continues into its other protective effects. Zea-xanthin has demonstrated a protective effects against some types of macular degeneration.

2. Ginger
This sharp tasting root adds flavor and the health benefits of its active compounds gingerols. Studies have shown it has positive effects on digestive, vascular, and neural health. I like it with apples and celery.

3. Beets
I admit it, beets are not my favorite ingredient — tastes like dirt. However, it’s undeniable that these red roots continue to gain recognition as one of the healthiest foods available. A superb source of folate and vitamin C, they also contain potent values of betalains, powerful antioxidants specific to beets. They contain nitrate which promotes cellular function. Studies on beets have found they have a profound impact on energy levels, even for athletes, and support cardiovascular health. I’ve found that a shot of beet juice is an easy way to partake in the benefits without the prolonged flavor exposure.

4. Carrots
Carrots provide a sweet flavor and, like tomatoes, make an excellent juice base. They supply beta-carotene, a powerful antioxidant which has been linked to vision and cardiovascular health. Carrots also provide a wide range of carotenoids (alpha-carotene, lutein, also including beta carotene), hydroxycinnamic acids and anthocyanindins; more good stuff. If you haven’t tried carrots in your juice yet, move them to the top of your list!

5. Wheatgrass
There is a reason most juice bars will offer a shot of wheatgrass — it contains over 90 minerals including potassium, calcium, magnesium and sodium. A high alkaline content helps reduce acidity in the body. Researchers have also found the oxygen radical absorbance capacity to be higher than many fruits and vegetables. The sweet flavor of the wheat grass also adds to the flavor of the juice!

6. Apples
Loaded with polyphenols and pectin, apples — and use the skins, are great for juicing. Pectin is a prebiotic and supports digestive health by feeding the gut flora that promote digestion. The polyphenols contain antioxidants necessary to maintain proper immune function and health. Apple juice has also been recognized for its support for healthy cholesterol level.


7. Citrus – Any of them
Oranges, lemons, grapefruits and limes all make excellent juices, especially for breakfast. On their own or blended, they add flavor and a potent shot of vitamin C, flavonoids and pectin. The pectin encourages healthy digestion and the vitamins C and flavonoids energize immune function and contribute powerful antioxidants for overall well-being.

8. Strawberry
These summer berries provide a sweet taste and are loaded with nutrition. A great source of vitamin C and folate, strawberries also contain moderate amounts of calcium, iron, and magnesium. They also contain iodine, an integral part of human hormone production.
Remember, juices with the most potent nutrient content come from fresh fruits and vegetables. Many pre-made juices contain preservatives, sugars and very little, if any, of the nutrients that exist in all-natural fruits and vegetables. Ideally, look for fruits and vegetables labeled organic and non-GMO.

Got a tip, success story, or recipe to share? Please leave a comment below!

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