One tablespoon of unsweetened cocoa powder has 12 calories, 1 gram of protein and one tenth of a gram of sugar. The same portion has 1.8 grams of fiber, which is 5 percent of the daily intake for men and 7 percent for women.

Cocoa powder has up to nine percent of the recommended daily intake of iron, manganese, magnesium and zinc. Iron carries oxygen and is essential for your immune system. Manganese is a component of enzymes that form cartilage and bones, metabolize nutrients and function as antioxidants inside every cell in your body. Magnesium helps produce energy and maintain a normal heart rhythm. Zinc is vital for the production and development of new cells, including immune system cells.

Flavonoids are the plant based substances responsible for many of cocoa’s health benefits. Cocoa is a good source of epicatechin and catechin. Natural unsweetened cocoa powder has 196 milligrams of epicatechin in every 100 grams of powder.  The flavonoids in cocoa function as antioxidants that help prevent systemic inflammation. Epicatechin relaxes the muscles in blood vessels, which improves blood flow and helps lower blood pressure.




2 tablespoons of peanut pack in 7 grams of protein. This is why peanut butter on toast makes for a great breakfast or mid morning meal choice.

As a protein rich food, when you eat peanut butter you feel fuller for longer. Additionally the protein is also good for building and repairing muscles, which is especially important if you work out or are concerned with maintaining muscle mass.

As a protein rich food, when you eat peanut butter you feel fuller for longer. Additionally the protein is also good for building and repairing muscles, which is especially important if you are very active. 2 tablespoon serving of peanut butter not only packs in lots of protein but also gives you 2 grams of fibre.

Adequate consumption of fibre is important for the healthy functioning of your body and of course you can get more fibre from other foods but peanut butter can help supplement this.

While peanut butter has its share of saturated content like olive oil, it also has a high percentage of unsaturated helping fats. This means, it is actually a great source of “healthy fats”. A healthy body needs a good supply of healthy fats and like olive oil and avocado, peanut butter is a friendly fat food.

When consumed in moderate amounts, eating peanut butter can actually improve your heart health, especially when compared to those who seldom or never eat nuts.

Peanut butter acts as an excellent source of potassium. Potassium and sodium work to balance the benefits of both.

Protein, fibre, healthy fats, potassium and now antioxidants, magnesium and others too. One serving of peanut butter will give you at least 3 mg of the antioxidant Vitamin E. Additionally, you will also get magnesium (about 49g) which is excellent for bone building and muscle recovery and a small but still important amount (0.17 mg) of vitamin B6 that will help boost your immunity. There are also modest amounts of zinc in peanut butter which boosts immunity.




Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy here from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients, and it has several health benefits, such as:

Milk has several nutrients which help skin look its best. It has lactic acid which can act as an exfoliant and enzymes to help smooth skin. It also has amino acids that help keep skin moisturized. Milk can help prevent damage from environmental toxins because it has antioxidants. However, if you have a sensitivity to milk or dairy products, milk can actually aggravate your skin.

Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Milk is also great for strong teeth, and it helps prevent tooth decay and cavities. In order for the calcium to be absorbed by the body, vitamin D must be present. If you have a vitamin D deficiency, buy milk that is fortified with extra vitamin D to ensure that your body absorbs the calcium.

Milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It will help to keep soreness at bay while replenishing fluids that you lost during your workout.

Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. Add a glass to your dinner, or drink a glass while eating a piece of fruit.

Milk is a great way to de-stress at the end of the day. A glass of warm milk will help to relax tense muscles and soothe frayed nerves. Milk has also been proven to reduce symptoms of PMS and boost energy. The next time you are feeling frazzled, try drinking a glass of milk while you soak in a bubble bath.

Milk has properties that lower high blood pressure and risk of strokes. It reduces the liver’s production of cholesterol, and it can act as an antacid. Vitamins A and B in milk can help build good eyesight. Milk has also been show to help lower risk of certain cancers.

There are several varieties of milk on the market, such as whole, 2%, low-fat and fat free. If you are concerned about the growth hormones used in milk, choose to go the organic route.  With all of the types of milk available, you should be able to find something that fits your diet and nutritional needs


Who doesn’t love peaches

One peach contains about 35-50 calories and no fat.  

Peaches fight obesity related diabetes and cardiovascular disease by making you feel full and not want to overeat.

Peaches are rich in phytochemicals called phenols and selenium that act as antioxidants. The presence of vitamin A and C in peaches promotes skin health. In addition these vitamins are know to reduce anxiety.

Peaches are high in antioxidants such as selenium which protect cells from damage and reduce the risk of cancer. Peaches also help cleanse your kidneys and bladder.

Those suffering from gout and rheumatism are recommended by dieticians to eat peaches because peaches tend to have a diuretic and a light laxative effect.

In short a delicious and health addition to your diet.

Viagra Canada Patent Expiration Date. YOGURT BENEFITS



Yogurt is just plain delicious and nobody can argue against it’s health benefits.  But what was once a canadian brand viagra has changed. These days the choices viagra.ca canada are much broader than ever. Many yogurts have fruit and flavour added, some yogurts claim to be fat free, while others advertise low calories or no added sugar. Some manufacturers are adding vitamins, omega-3s and probiotics to further enhance health benefits.

Yogurt is a healthful food made by adding a starter culture of bacteria to pasteurized milk. The bacteria naturally act on the milk’s sugar to create lactic acid, which gives yogurt its characteristic thick, creamy texture and tangy taste. Some yogurts are heat-treated to increase shelf life, which kills the bacteria and its healthful attributes. If the words “live” or “active” are listed in the ingredients then it means that the bacteria is living and functional.

Always check labels for nutrient contents.

Be award that flavored yogurts often contain additional ingredients such as sugar and fruit.  They may contain everything from artificial dyes to preservatives and sweeteners to enhance flavor. (natural or artificial), to ingredients that enhance flavor. Thickeners or stabilizers such as gelatin are commonly added to create a thicker texture and increase shelf life. While not harmful, thickeners and stabilizers are used instead of more nutritious dairy ingredients that can also thicken yogurt.

  • Yogurt is rich in calcium, which is essential for maintaining colon health and reducing the risk of colon cancer.
  • Calcium works with the live cultures found in some yogurt to increase absorption by the bones, making yogurt an excellent choice to help prevent osteoporosis.
  • Yogurt is an important source of calcium for people who have difficulty digesting the lactose (sugar) in milk, because yogurt contains lactase -– the enzyme we need to break down lactose for proper digestion.
  • Yogurt is rich in calcium, B vitamins and essential minerals and low in carbohydrates. It can also be low in fat if made with low fat milk.

Beneficial bacteria
Eating yogurt may help with digestion, but for yogurt to have this positive effect, you should eat dairy based yogurt. In addition you should eat it everyday or two. Only a fraction of the bacteria it contains can withstand the acidity of our stomachs and reach the intestines. So by eating it regularly more bacteria will remain in your intestines at all time, you should eat yogurt every day.

Vitamin D: Some yogurts contain this vitamin, which is important for helping our bodies absorb and use calcium. Vitamin D is especially important for people over 50, who need twice the amount as those under 50.

Folic acid: Deficiency of this B vitamin is associated with congenital malformations in infants. Synthetic folic acid added to food is absorbed at almost twice the rate of that found naturally, making its addition to food extremely beneficial to pregnant and nursing women. Low levels of folic acid are also linked to coronary heart disease and stroke. You can find folic acid in Yoplait Source Cardio yogurt.

Omega-3s: Since our bodies can’t synthesize these essential fatty acids, we have to get them through food. Omega 3s contribute to normal growth and development of our brain, eyes and nervous system; they can also reduce the risk of heart desease, inflammatory problems and depression.


Many people are under the impression that salt is just another way to decrease your health, this is not so. Salt plays a major role in water retention, muscle contraction, and contains nutrients that are vital to your stomach. Salt in moderation is actually very important to your diet.

Our bodies rely on electrolytes, including salt, to help carry out electrical impulses that control many of our bodies’ functions. To keep our bodies functioning as they should, our bodies need the proper amount of electrolytes. Electrolytes trigger thirst mechanism, which cause us to consume adequate amounts of water. With this water, our kidneys are able to keep the appropriate amount of electrolytes in our bloodstream. The amount of water our bodies retain also impact blood pressure.

Salt is important to the nerves, as it stimulates muscle contraction helping prevent your muscles from cramping. Salt also keeps calcium and other minerals in the bloodstream. Salt is also very important in the prevention of heat prostration and sunstroke, which is very important to remember during hot summer months.

Salt plays a role in digestion by helping to break down food. Salt also creates hydrochloric acid very important  in digestive secretion, which lines the stomach walls. Salt helps your body digest food, instead of using your muscles as an energy source.

Sodium deficiency on the other hand can cause the body to perspire heavily causing dehydration to set in. Sodium deficiency can lead to shock if the blood pressure is decreased too severely.  Too little can cause disturbances in tissue-water and acid-base balance, which is important to good nutrition.

Remember, diets too high in sodium can lead to high water retention and hypertension.  The maximum amount of sodium that should be incorporated into a healthy diet should range from 2,400-3,000 mg/day.




Not only are jalapeno peppers a delicious addition to many dishes they pack a nutritional punch, with notable amounts of two important vitamins. Jalapenos are just one variety of chili pepper, a nightshade vegetable well known for a hot and pungent flavor. These little peppers derive their heat from a natural plant compound called capsaicin, which offers powerful health benefits.

Jalapenos are mostly available green, turning red as they mature. These peppers contain a negligible amount of calories, with only 4 calories in one pepper. They also have less than a gram each of protein and fat and just 0.91 gram of carbohydrates in a serving, making them a good choice for low-carb diets.

Vitamin Content

Like other peppers, jalapenos are a rich source of vitamin C, with almost 17 milligrams in a small pepper. That is equal to 18 percent of the recommended daily allowance for men and 23 percent for women. Vitamin C is an antioxidant that helps prevent damage from free radicals, rogue molecules that can cause cell damage in your body. Jalapenos also supply a good amount of vitamin A, which supports skin and eye health.


Capsaicin is the main chemical that makes chili peppers hot. Jalapenos rank as medium on the scale, with 2,500 to 8,000 Scoville heat units per pepper. Capsaicin has impressive health benefits, particularly as an anti-inflammatory and vasodilator that promotes healthy blood flow.


When you have carrot juice around 20 minutes before eating a meal, it will serve to help stimulate your body’s secretion of the digestive juices, serving as a great appetizer.

The soluble fiber in carrots can benefit your digestive organs in many ways, thus promoting digestion.

Watch this video for a healthy recipe for carrot juice that promotes digestion:

Most people are already aware that carrot juice improves eyesight but do not know how it does so. It is because carrots contain both beta-carotene and lutein, both of which are compounds which can be found concentrated in our retinas. These compounds protect vision, specifically night vision. The liver converts beta-carotene into vitamin A and then this compound goes to the retina and becomes rhodopsin, a substance necessary to healthy night-vision.

Carrot juice contains high levels of carotenoids and these have been associated with a decrease of 20% for postmenopausal breast cancer. Some studies looking at the carrot juice benefits have also shown a 50% decrease in occurrence of the following cancers: larynx, colon, prostate, cervix and bladder. Other studies have shown similar results regarding lung cancer. Researchers believe these effects are due to the levels of xanthophylls, gamma-carotene, lycopene, lutein and alpha-carotene.

Researchers believe that carrots may also be able to help regulate your blood sugar. This is due to their high content of carotenoids, which have been inversely associated with blood sugar levels which are high.

Carrot juice is great at promoting lung health including protecting the respiratory system from risks of infection and helping to counter the bad side effects associated with smoking. This is because carrot juice is very rich in vitamin A can help reduce the risk of emphysema which is one of the biggest risks for smokers.

When you have a vitamin A deficiency it can cause damage and dryness to your hair, nails and skin. Because of its high vitamin A content, carrot juice is able to help with psoriasis and other dry skin problems.

Carrot juice is also an excellent way to ensure an infant who is breastfeeding receives vitamin A.

One of the most useful methods for detoxing your liver is to have between 2 and 3 pints of carrot juice each day. This quantity may cause your skin to develop an orange hue due to the toxic bile that is being purged from your liver.

Carrot juice can also help balance your blood acidity, help cleanse acne, fight anemia and help with atherosclerosis, asthma, cholesterol, congestion, constipation, ulcers and water retention.



The possible health benefits of consuming bananas include lowering the risks of cancer and asthma, lowering blood pressure, improving heart health and promoting regularity.
Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.

Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.

The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease. High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.

Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.




Apples are known for there excellent source of pectin and fibers. They are high in vitamin A and C and a good source of potassium, calcium, iron, phosphorus. A majority of the nutrients in apples is stored in or just under the skin, so it is important to take advantage of this and use the skin in the dishes you prepare.

There are a number of phytonutrients such as ellagic acid, malic acid, chlorogenic acid, and quercetin. There are many more phytonutrients in an apple, some yet to be discovered and named. These compounds are high in anti-oxidant, anti-inflammatory and anti-cancer effects.

When you eat an apple raw (not cooked) or drink of its fresh juices every day, you can expect to benefit from its numerous health benefits.

Due to the high vitamin C and anti-oxidant content asthmatics who drink apple juice daily will encounter less wheezing and asthma attacks.

Oxidative stress in the body created by strenuous work out can be eliviated by drinking apple juice after trainings by neutralizing the harmful oxidants, replenish the vitamins/minerals, reverse muscle tiredness and muscle stiffness. Be sure that the apple juice are not oxidized which will add on to the oxidative stress that is harmful to the body.

High LDL cholesterol in the body is dangerous when there is oxidative stress. The high anti-oxidant compounds in apple will help neutralize the oxidation, there-by reducing the danger of the plaque build-up and clogging of the arteries that lead to atherosclerosis.

Regularly consuming apple juice that is rich in vitamin C will retard the development of hardening of the arteries.

The high content of potassium in apple prevents loss of calcium in the blood which in turn help prevent loss of calcium in the bones. Daily eating/drinking an apple helps preserve bone density and prevent osteoporosis.

Drinking apple juice mixed with carrot juice is a sure way to ease constipation. If badly constipated, keep drinking this combination until bowel moves, and it will.

Chewing on an apple helps clean the teeth and maintain healthy gums. The anti-septic effect of apples keep bacteria and viruses away; and reduces the incidences of cavities in teeth.

Green apples are great to be consumed by diabetics for its fiber. The apple polyphenols also help prevent spikes in blood sugar with enzymes that help break down complex carbohydrates.

Apples contain a natural laxative. When drunk as juice, it helps aid bowel movements. It is most effective when mixed with carrots and spinach juices, you can expect bowel movement the next day. Regularly eating apples also will ensure bowel movements due to its gel-forming fiber, pectin. It improves the intestinal muscle’s ability to push waste through the gastrointestinal tract. Regular bowel movements mean lower chances of colon cancer.

Apple is one of the best sources of malic acid that plays an important role in improving muscle performance, reversing muscle tiredness after exercise, prevent muscle stiffness, and generally reducing lethargy and increasing energy levels. This makes it a great help for people suffering from fibromyalgia.

The high content of flavonoids quercetin, naringin and anti-oxidants in apples are effective compounds in preventing lung cancer.