Dedicated to educating women, of all fitness levels, how to lead a healthy life. Everything from workouts, proper nutrition, natural remedies for everyday problems and more can be found conveniently in one place!
BANANA for: Stress or anxiety With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
RAISINS for: High blood pressure Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.
YOGURT for: Constipation or gas One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improves your gut’s ability to digest beans and dairy lactose.
APRICOTS for: Preventing kidney stones Eight dried apricots have 2g of fiber, only 3mg of sodium, and 325 mg of potassium—all of which help keep minerals from accumulating in urine and forming calcium oxalate stones, the most common type of kidney stones.
CAN OF TUNA for: A bad mood A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. For a seafood-free way to get happy, nosh on a small bagel. The 37 g of carbohydrates will give you a dose of mood-boosting serotonin.
GINGER TEA for: Nausea Studies reveal that ginger (1/4 teaspoon of powdered, 1/2 to 1 teaspoon of minced ginger root, or a cup of ginger tea) can ease nausea from motion sickness and pregnancy. Researchers are unsure which oils and compounds in ginger suppress nausea, but it’s safe and has none of the side effects (dry mouth, drowsiness) of OTC medications.
BASIL for: Tummy troubles Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay. Implement fresh basil in your diet by using it in sauces or salads.
PEAR for: High cholesterol One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.
BUCKWHEAT HONEY for: coughing A study at Pennsylvania State University, 2 teaspoons of thick, dark brown honey were more effective than OTC cough medicines at limiting the severity and frequency of a cough in children. Honey’s antioxidants and antimicrobial properties may soothe inflamed throat tissues.
CABBAGE for: Ulcers A 2002 study at the Johns Hopkins School of Medicine found that sulforaphane, a powerful compound in cabbage, clobbers H. pylori (the bacteria that causes gastric and peptic ulcers) before it can get to your gut, and may even help inhibit the growth of gastric tumors. For only 34 calories a cup, cabbage provides 3 g of fiber and 75% of the day’s vitamin C.
TURKEY for: Sleepless nights Studies show that people who suffer from insomnia are deficient in tryptophan. A 3-ounce serving of turkey has nearly all the tryptophan (an essential amino acid that helps the body produce serotonin and melatonin, hormones that regulate sleep) you need in a day.
FIGS for: Hemorrhoids The 3 g of fiber in four dried figs helps create soft, regular stools that will keep hemorrhoids from returning. Figs also provide about 5% of daily potassium and 10% of manganese.
ORANGE JUICE for: Fatigue The fructose in a 4-ounce glass is a perfect pick-me-up. Some studies suggest that vitamin C’s ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream.
GARLIC for: Yeast infection Garlic contains essential oils that can inhibit the growth of the Candida albicans fungus, the culprit in the pain, itch, and vaginal discharge of yeast infections. Recent studies suggest that thyme, cloves, and even the essential oils from oranges are also effective fungicides. Include garlic in sauces, salad dressings, and marinades.
CHAMOMILE TEA for: Heartburn “Chamomile can ease digestive inflammation, spasms, and gas,” says Dale Bellisfield, RN, a clinical herbalist in New Jersey. Steep 2 teaspoons of the herb in10 ounces of very hot water for 20 minutes, covering the cup to keep the essential oils in the water. You may have to drink the tea a few times a day for complete relief.
POTATOES for: Headache The 37 g of carbohydrates in a medium potato can ease a tension headache by upping serotonin levels, as long as you keep the fat and protein below 2 g.