TrainersEdge

Ten Foods High in Magnesium
Magnesium-rich foods are essential for cellular health and over 300 biochemical functions in the body. Unfortunately, around 80 percent of Americans may be magnesium deficient, and the majority of them don’t even know it.
Considering all the important role magnesium plays in the body, it’s a good idea to consider taking magnesium supplements regularly and eating magnesium-rich foods.
Here are the top ten foods rich in magnesium:
Spinach...1 cup: 157 milligrams (40 % DV)
Chard...1 cup: 154 milligrams (38% DV)
Dark Chocolate... 1 square: 95 milligrams (24% DV)
Pumpkin Seeds...⅛ cup: 92 milligrams (23% DV)
Almonds...1 ounce: 80 milligrams (20% DV)
Black Beans...½ cup: 60 milligrams (15% DV)
Avocado...1 medium: 58 milligrams (15% DV)
Yogurt...1 cup: 50 milligram (13% DV)
Figs...½ cup: 50 milligrams (13% DV)
Banana...1 medium:32 milligrams (8% DV)

Free radicals
Free radicals are capable of attacking the healthy cells of the body. This may lead to damage, disease and severe disorders. Cell damage caused by free radicals appears to be a major contributor to aging and diseases like:
cancer
heart disease
decline in brain function
decline in immune system etc.
Overall, free radicals have been implicated in the pathogenesis of at least 50 diseases.
Since free radicals contain an unpaired electron they are unstable and reach out and capture electrons from other substances in order to neutralize themselves. This initially stabilizes the free radical but generates another in the process. Soon a chain reaction begins and thousands of free radical reactions can occur within a few seconds on the primary reaction.

Artificial Dyes and Food Colorings

Food colorings are food additives which are added to foods mainly for the following reasons:

To make up for color losses following exposure to light, air, moisture and variations in temperature

To enhance naturally occurring colors

To add color to foods that would otherwise be colorless or colored differently.

A lot of parents notice that the foods our kids eat affect their behavior. Some of those effects are subtle, some less so. Most dads and moms know that sugar and caffeine can have a dramatic impact on behavior, but some parents are unaware that artificial food dyes like Red 40, Yellow 5 —have also been shown to cause hyperactivity and other behavioral problems in children.
The vibrant, glaringly-bright artificial colors found in so many of today’s foods may spell significant trouble for your health. Artificial food colorings offer no nutritional value, and additionally, many have been reported to lead to adverse health effects, especially in children.
While processed foods of all varieties are the main sources of artificial colorings, certain unexpected ‘health’ foods may also be sources. A few common examples are juice, vitamin water, yogurt and cheese. In the past 50 years, our use of artificial dyes has increased by 500 percent.

5 Health Benefits of Blueberries

Fights disease...

Researchers at the U.S. Department of Agriculture’s Arkansas Children’s Nutrition Center looked at more than 100 common foods and found that, among fruits, wild and cultivated blueberries had the highest total antioxidant capacity. (Small red beans topped the list.) Antioxidants fight disease-inducing free radicals in our body.

Reduces belly fat...

A University of Michigan Cardiovascular Center study showed that rats fed powdered freeze-dried blueberries as part of either a low- or a high-fat diet had less abdominal fat, and lower triglycerides (blood fats) and cholesterol than rats not fed blueberry powder. (The benefits were even greater when combined with the low-fat diet.) Researchers found blueberry intake affected genes linked to fat burning and storage.

Prevents hypertension...

A study in the American Journal of Clinical Nutrition showed that anthocyanins-blue-red pigments found in blueberries-offer protection against hypertension. Over a 14-year period, the study looked at about 134,000 women and 23,000 men. Those eating more than one ½-cup (125-mL) serving of blueberries a week reduced their risk of developing this condition by 10 percent compared to those who didn’t eat any blueberries.

Maintains your brain...

Anthocyanins have also been linked to an increase in neuronal signalling in brain centres. A small study done at the University of Cincinnati Academic Health Center looked at the effect of daily consumption of wild blueberry juice on older adults with memory changes. After 12 weeks, participants showed improved memory function.

Reduces your risk of colon cancer...

Reduce your risk of colon cancer
The results of a study published in 2010 in Carcinogenesis showed that pterostilbene, a compound in blueberries, may help protect against colon cancer-the second leading cause of cancer death in Canadians (lung cancer is first). The researchers, from Rutgers university in New Jersey, showed pterostilbene’s ability to suppress colon tumour growth, as well as key inflammatory markers.

Nitric Oxide: Important In Cellular Activities

The chemical inner workings of the human body are sometimes truly amazing. One of the most important examples of this is nitric oxide. This simple molecule has gotten a lot of popular press over the last two decades and for good reason. Nitric oxide provides more health benefits to the human body than just about anything else.
Nitric oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid L-Arginine. Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).
But as additional research is beginning to show us, NO doesn’t stop with cardiovascular benefits. It now appears that Nitric Oxide is the “master signaling molecule” throughout the body and that maintaining sufficient levels through exercise and nutrition not only improves cardiovascular condition but also optimizes the function of every body system; this leads to superior athletic results and greater wellness, quality of life, and even longevity.
Nitric oxide has been shown to be important in the following cellular activities:
Help memory and behavior by transmitting information between nerve cells in the brain
Assist the immune system at fighting off bacteria and defending against tumors
Regulate blood pressure by dilating arteries
Reduce inflammation
Improve sleep quality
Increase your recognition of sense (i.e. smell)
Increase endurance and strength Assist in gastric motility

What is Mangosteen?
The mangosteen is the size of an apple, with a thick rind, interior white segments like an orange, and large seeds. As with many fruits, the mangosteen is rich in vitamins and minerals, such as vitamin C, B1, B2, B6,potassium, iron, and calcium. The fruit is not widely available in America, so the juice must be imported.
Mangosteens are undoubtedly difficult to find in the U.S.—they were actually illegal to import into this country until 2007—but you can find them in certain specialty grocery stores. They’re also common in Chinatown markets around the country.
The number of points in the star at the bottom of the fruit corresponds to the number of segments in side. The more segments the better, because more segments means fewer seeds, making them easier to eat.
To open a mangosteen, “use the heels of your palms to crush it open gently, then pry it apart.” Also, the purple juice from the skin will stain fabrics, so be careful!
As a folk remedy, mangosteen juice has been used for centuries in the fruit's native countries, like Thailand. It does appear to improve certain conditions, such as dehydration or diarrhea associated with dysentery, and as a topical poultice to keep cuts from getting infected.

How Important is Sleep?

Sleep is where the body and mind is repaired, reordered and readied for the next day. Going without adequate amounts of it won't just leave you tired and irritable, it can actually be dangerous, both to yourself and to others, and seriously deteriorate the quality of your life.

Even moderate sleep loss causes problems. After only one night of poor sleep, people feel lousy. It is no surprise that "malaise" is a symptom of insomnia. But, accumulated sleep loss - that means losing sleep on a daily basis, adds up. Sleeping 5 hours daily, instead of 7, over a work week can result in 10 hours of cumulative sleep debt. This can result in poorer concentration, poorer memory, and slowed reaction times. For teens, this means low motivation, poorer school performance, and possibly even reduced SAT scores.

Many of the costs of poor sleep go unnoticed. Medical conditions, such as obesity, diabetes, and cardiovascular disease, develop over long periods of time and result from a number of factors, such as genetics, poor nutrition, and lack of exercise. Insufficient sleep has also been linked to these and other health problems, and is considered an important risk factor. Although scientists have just begun to identify the connections between insufficient sleep and disease, most experts have concluded that getting enough high-quality sleep may be as important to health and well-being as nutrition and exercise.

Ten Foods to Boost Your Immune System

When the immune system is working properly, all cells, tissues, and organs should be strong enough to fight off infection. Some of the best ways to boost your immune system includes exercising regularly, decreasing stress, taking your vitamins, washing your hands frequently, and, most importantly, eating nutritious foods.

While those things are great to focus on as winter arrives, the old saying is definitely true, prevention is better than a cure.

Ten foods to boost your immune system.

Brightly colored vegetables
Nuts
Berries
Chocolate
Fish
Garlic
Yogurt
Tea
Mushrooms
Sweet potatoes

Tocotrienols and Healthy Cholesterol for Heart Health

Numerous studies over the past two decades have clearly proven that the tocotrienol form of vitamin E is a top choice for cardiovascular protection and heart health.
The vitamin E family consists of four tocotrienols and four tocopherols. The unique structure of tocotrienols enables them to do many things that tocopherols cannot do. This includes easier access to cells, better antioxidant function in cells, a better ability to move around in cells, and the activation of a wide variety of gene signals including cholesterol regulation.
Tocotrienols offer a safe and effective way to help achieve or maintain healthy cholesterol, while simultaneously protecting your arteries
Our bodies create 80% of our total needed daily cholesterol. We make up the difference with our diets. However, much of the common daily diet is high in cholesterol. And according to the cholesterol theory of heart disease, this causes fatty deposits to clog up the arteries and decreases blood flow to key areas such as the brain, heart, and kidneys. Research has shown that tocotrienols may play a role in helping decrease cholesterol creation by inhibiting the enzyme HMG-CoA reductase. This particular enzyme helps the liver with cholesterol synthesis.
You can find tocotrienols in palm oil. This type of oil is quite high in vitamin E, although food labeling may not reflect it. The bran of rice -- the layer between the outer hull and the inner grain of white rice -- contains the majority of the food's nutrients, including a helping of tocotrienols. You can also eat oats to increase your intake of tocotrienols. In addition to the benefits on cardiovascular health offered by tocotrienols, they may also provide protection against cancer.

Acai Berries
There are many healthy berries you can add to your diet. The acai berry is one of the healthiest berries you will ever find. Acai is an indigenous berry found in the rain forests of the Amazon. This fruit has been heralded for centuries as a healing, immune-stimulating, energy-boosting fruit. Research reveals this antioxidant-rich berry may help suppress and repair oxidative damage.Let’s take a look at twelve health benefits of acai berries.
1. Promotes Heart Health
2. Resists Harmful Organisms
3. Aids Weights Loss
4. Promotes Skin Health
5. Helps Digestion
6. Reduces Irritation
7. Improves Cellular Health
8. Impinge System Booster
9. Has Anti-Aging Effects
10. Boosts Energy
11. Encourages Healthy Libido
12. Improves Mental Function