Page 21 - 5-8-15 Friday's Edition

Health
Peanut Butter 101
If you swapped
1 Tbsp. of butter for
1 Tbsp. of peanut butter, you would get the same amount of calories, but increase in- take of vitamins, minerals, plant-based protein and healthy fats, while decreas- ing intake of cholesterol and saturated fat.
So what can peanut butter do for you?
1. It Can Help Your Blood - Peanut butter is a great source of iron, which helps to maintain good circulation. Other minerals in peanut butter include calcium, copper, potassium and magnesium.
In addition, the protein and fiber in peanut butter are both beneficial for blood sugar control. If you have diabetes, or you are at risk of diabetes, including peanut butter in your diet may be very helpful.
2. It Can Help You Lose
Weight - Since peanut butter
contains fiber and protein, it
can help keep you feeling fuller
for a longer period of time...
.which means you’ll be less
likely to overeat. In addition,
peanut butter’s blood sugar sta-
bilizing properties make it an effective diet ally.
3. It Can Help Prevent Cancer - The antioxidants and fiber in peanut butter help to reduce the risk of cancer. An- tioxidants stop free radical activity within the body, while fiber reduces the risk of colon cancer because it keeps waste moving efficiently through the intestines.
4. It Can Give You Energy - Peanut butter contains both pro- tein and healthy monosaturated fats, which will give you a healthy energy boost. Additionally, peanut butter has other important nutri- ents, including vitamin B3, trypto- phan, and manganese.
5. It Can Help Your Heart - The monounsaturated fat in peanut butter has been linked with a decrease in heart dis- ease risks. Also, a high-fiber diet is known to reduce bad (LDL) cholesterol levels. Peanut butter also contains vitamin E, which is a powerful antioxidant that has been associated with heart disease prevention.
The Best Peanut Butter To Buy
Peanut butter is healthy if you avoid brands that use unnecessary ingredients like sugar and added oils. The fewer ingredients on the jar label, the better! If possible, buy organic peanut butter, since conventional peanuts are grown with a long list of pesticides that often find their way inside that peanut butter jar.
The Best Foods For Asthma
Furthermore, here are five foods that will help you breathe easier so that you start feeling your best.
1. Apples. We’ve all heard of the saying, “An apple a day keeps the doctor away,” right? Well, how about “an apple a day keeps the asthma away”? According to a British study, people who ate two to five apples per week lowered their risk of asthma by 32 percent.
2. Kale, red peppers, strawberries, etc. Fruits and vegetables loaded with vitamin C are believed to re- duce asthma symptoms, es- pecially when they’re brought on by exercise.
3. Avocadoes. Packed with antioxidants, avocadoes are just as versatile as they are good for you.
Due to their high concen- tration of glutathione, avoca- does help empty out the pollutants from the body, al- lowing you to breathe much easier.
4. Flax seeds. For extra relief, try adding flax seeds to your meals. These little guys contain high amounts of potassium and magnesium – two minerals that naturally fight off asthma.
And because they’re loaded with omega-3 fatty acids, they work to reduce lung inflammation. Omega- 3s can be found in salmon, red peppers and walnuts.
5. Coffee. OK, so this isn’t technically a food, but who doesn’t love coffee? Plus, the health benefits of coffee seem to be never-end- ing, don’t you think?
According to a 2012 study conducted by www.cochrane.org, caf- feinated coffee improves your airflow for up to four hours, naturally alleviating your asthma symptoms, such as coughing and wheezing.
K-O Menstrual Cramps
Ease your menstrual cramps by taking 200 IU of Vi- tamin E twice daily on the two days before your cycle and dur- ing the first three days. Vita- min E prevents the buildup of natural chemicals called prostaglandins, which trigger the uterine contractions that cause painful cycles.
For backaches, headaches
and other menstrual-related
pains, burn a lavender-scented
candle. Lavender contains lina-
lyl acetate and linalool, com-
pounds that – when inhales – keep aches at bay.
FRIDAY, MAY 8, 2015 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B