10 Medicinal Herbs You Can Grow At Home

For ages, people have been cooking with different types of herbs to add unique flavor to dishes. Studies now have shown that the health-promoting compounds in various herbs can play a key role in keeping illness and other health problems at bay. Instead of buying herbs from the market, you can grow them in your backyard, small kitchen garden or even indoors.

Herbs are among the best and easiest plants you can grow at home. It’s cheaper than buying them and you’ll have fresh, organic herbs handy whenever you need them.

Most herbs are rich in antioxidant, anti-inflammatory, antiseptic and carminative properties. Also, gardening is a wonderful form of exercise that will keep you fit and a great hobby to help calm your mind.

Here are the top 10 medicinal herbs that you can grow at home.

1. Basil

Basil is a commonly used cooking herb with medicinal uses that you can easily grow in your kitchen garden.

Sow basil seeds in a warm, sunny place and provide water on a regular basis to retain moisture after the soil has warmed. Basil is very sensitive to cold, so to protect it you can keep it indoors or cover it with a sheet.

Medicinal properties: Basil has antioxidant, antiseptic, anti-inflammatory and antibacterial properties. It also has nutrients like vitamins A, C and K, manganese, copper, calcium, iron, magnesium and omega-3 fatty acids.

Uses: Basil can be used to treat flatulence, lack of appetite, gas, nausea, cuts, scrapes, headaches, coughs, acne, kidney stones and more.

2. Parsley

When it comes to taste, parsley is one of the best options and you can easily grow this herb in your small garden area. Parsley prefers damp, well-drained soil and partial shade. It can also thrive in the sun, but the soil must be kept moist.

You can grow this herb outside in the ground or in large pots. It’s helpful to feed it with organic fertilizer. Cover plants with a plastic sheet or move the pot to an indoor location to help it thrive in the winter.

Medicinal properties: Parsley is a good source of volatile oils, flavonoids and antioxidants. It also has many vital vitamins like C, B-12, K and A, along with folic acid.

Uses: Parsley is used to treat urinary tract infections (UTIs), kidney stones, constipation, jaundice, gas, indigestion, colic, diabetes, coughs, asthma, osteoarthritis and high blood pressure. It is also used as an aphrodisiac and a breath freshener.

3. Mint

Mint grows in moist, shaded areas as well as in sunny locations.  Keep it well-watered and use a weak liquid fertilizer. Consider growing mint plants in large sunken pots because they grow vigorously.

Medicinal properties: Mint has antioxidant, expectorant (promotes the clearance of mucus from the airways), diaphoretic (induces perspiration), digestive, antiseptic and anti-inflammatory properties. It is also rich in vitamins like A and C and contains manganese and iron.

Uses: Mint can be very useful in treating indigestion, vomiting, sore muscles, abdominal pain, heartburn, chest pain, irritable bowel, fever, headaches and bad breath.

4. Rosemary

Rosemary is a great herb to grow in your garden. It grows best in well-drained, sandy or gravelly soil and prefers neutral to alkaline conditions with average fertility. This herb loves basking in sunshine. It will not withstand water logging or frost.

Medicinal properties: It has antioxidant and anti-inflammatory compounds, along with health-benefiting phytonutrients, essential fatty acids, anti-allergenic, astringent, diaphoretic and stimulant properties. It is also a good source of iron, calcium and vitamin B6.

Uses: This aromatic herb is often recommended in the treatment of headaches, colds, depression, gout, rheumatism, premature baldness, dandruff, indigestion, muscle pain and neuralgic conditions.

5. Sage

Another herb used for culinary as well as medicinal purposes is sage. You can grow it in well-drained, fertile soil where there is enough sunlight. During the winter, it can survive well in dry, indoor air, but it will need strong sun.

Medicinal properties: Sage is a natural stimulant, antibiotic, astringent, tonic and carminative. It also contains anti-hypertensive, anti-diabetic, anti-inflammatory and antimicrobial properties. Plus, it contains a variety of volatile oils, flavonoids and vitamins A and K

Uses: Sage is used for treating loss of appetite, gas, stomach pain, heartburn, depression, cold sores, gum disease (gingivitis), painful periods, asthma and excessive sweating.

6. Thyme

Another herb that you should grow in your garden is thyme. You can easily grow it in dry, well-drained light soil with enough sunlight. It can grow in any climatic condition, but protect it from harsh winter weather with a covering.

Medicinal properties: Thyme is a powerful antioxidant, expectorant, as well as antiseptic and has antibacterial properties. It is also an excellent source of vitamins C and A, iron, manganese, copper and fiber.

Uses: Thyme can be used to treat coughs, congestion, indigestion, gas, mild diarrhea, infected toenails, acne, arthritis, sore throat and bronchitis.

7. Lavender

Lavender grows nicely in dry, well-drained, sandy soil with full sun. It needs little or no fertilizer and good air circulation.

You can easily grow it in a small pot, but you need to keep it safe from both strong summer and winter winds. In the winter, protect the plant by putting the pot in your garage or in any warm indoor location.

Medicinal properties:  Due to its nice aromatic fragrance, lavender is used in soaps, shampoos, creams and other cosmetic products. Also, it has anti-inflammatory, antiseptic and mild antidepressant properties.

Uses: Lavender is useful for dealing with health issues like upset stomach, flatulence, cuts, wounds, sores, bad breath, migraines, vomiting, toothaches, nausea, hair loss and more. Adding dried lavender to bath water helps alleviate stress, insomnia, body odor.

8. Oregano

Many Italian, Mexican and Spanish dishes are spiced with the signature flavor of oregano. You can grow oregano in raised beds or containers. It needs full sun and well-drained soil. It does not thrive in humidity, excessive rain or overwatering.

Medicinal properties: Oregano has antioxidant, antibacterial, antimicrobial, anti-inflammatory, carminative, diuretic, diaphoretic, expectorant and mild tonic properties. It is also rich in vitamins like A, C, E, and K as well as fiber, iron, manganese, calcium, omega-3 fatty acids, niacin, zinc and magnesium.

Uses: Oregano can be used to treat common colds, muscle pain, sore throat, fever, vomiting, acne, dandruff, bronchitis, asthma, toothaches, bloating, headaches, fatigue, menstrual cramps and loss of appetite.

9. Lemon Balm

The lemony and minty smell, and the refreshing look of lemon balm leaves will add glory to any garden area. This herb easily grows in rich, moist but well-drained soil with partial or full sun.

It can also handle acidic and very alkaline soil, and needs a little fertilizer. It can be grown indoors, but make sure it gets at least six hours of good sunlight daily. Also, lemon balm cannot tolerate frost.

Medicinal properties: Lemon balm is a natural antioxidant, antiviral, astringent, anti-tumor, antimicrobial, antihistaminic and antispasmodic agent. The leaves contain health-promoting compounds like rosmarinic, caffeic, protocatechuic acids, phenolic compounds and flavonoids.

Uses: Lemon balm has been found highly beneficial in the treatment of herpes, stomach gas, stomach pain, migraines, toothaches, insect bites, headaches, fever, colds, coughs, menstrual cramps, ADHD (attention deficit-hyperactivity disorder) and loss of appetite.

10. Dill

Dill is an aromatic herb that will add beauty and a pleasing aroma to your garden. You can grow it either in the ground or in large containers in well-drained soil. This herb grows best in direct sunlight and you need to water the plant frequently. Avoid cold, wet areas and protect the plant from strong winds.

Medicinal properties: Dill is used in many traditional medicines due to its anti-inflammatory, carminative (prevents the formation of gas in the gastrointestinal tract), antiseptic, antispasmodic, disinfectant and sedative properties. It is also a good source of vitamins A, C and B-6 as well as fiber, amino acids, copper, potassium, calcium, manganese, iron and magnesium.

Uses: Dill is used for treating intestinal gas, diarrhea, dysentery, nerve pain, menstrual cramps, fever, colds, coughs, bronchitis, headaches, hemorrhoids, liver disorders, gallbladder infections and urinary tract disorders. It also boosts immunity as well as provides relief from insomnia.

Along with these herbs, you can also grow calendula, coriander, feverfew, lemongrass, wheat grass, bay, cilantro, chives and other medicinal herbs.

From Top 10 Home Remedies

Want to Eat Healthier? Learn How to Cook

Study shows people who frequently eat home-cooked meals consume fewer calories—even when they occasionally dine out.

Whether you get amped up about cooking or only know how to make a few basics, building a cooking habit is the most surefire way to take control of your eating habits. In fact, new health research shows that frequently cooking at home can actually help you eat healthier and consume fewer calories on a daily basis.

Researchers at Johns Hopkins Bloomberg School of Public Health analyzed data from the 2007-2010 National Health and Nutrition Examination Survey, which asked over 9,000 adults detailed questions about participants' eating behaviors. They found that adults who cooked dinner once a week or less consumed, on an average day, 2,301 total calories, 84 grams of fat and 135 grams of sugar. In comparison, those who cooked dinner at home six to seven days per week consumed 2,164 calories, 81 grams of fat and 119 grams of sugar.

The data also suggests that home-diners even consumed fewer calories when they did go out to eat — showing that healthy eating habits at home stick with us when we go out into the world. Those who cook at home also consumed less frozen foods and fast food, both of which could be what helped bring down that calorie count.

Interestingly, only eight percent of adults in the study cooked one day or less; 48 percent of adults claimed to cook dinner at least six days a week.

"Obesity is an escalating public health problem that contributes to other serious health issues, including diabetes, high blood pressure and heart disease," said Julia A. Wolfson, MPP, a CLF-Lerner Fellow at the Johns Hopkins Center for a Livable Future and lead author of the study. "Moving forward, it's important to educate the public about the benefits of cooking at home, identify strategies that encourage and enable more cooking at home, and help everyone, regardless of how much they cook, make healthier choices when eating out."

Wolfson also notes that cooking might be a larger challenge for some, due to financial and time constraints. She suggests cooking classes, menu preparation, coaching and even lessons for navigating the grocery store aisles and reading calorie counts on menus if they're available.

From http://www.youbeauty.com/

Nutritionist-Approved Pre- and Post-Workout Snacks

Fuel up before and after your workout with these yummy snack suggestions that are loaded with the right amounts of carbohydrates and protein.

What you eat before and after exercise matters a lot if you expect to see (and feel) results. To properly fuel up beforehand, your main focus should be energizing carbohydrates. To recover, refuel and repair muscles after you hit the gym, your main focus should be on healthy, protein-rich foods that also include a solid dose of carbs to replenish your energy stores again.

To make your planning a little easier, we asked a few nutritionists—Joy Bauer, nutritionist and founder of Nourish Snacks; Kristin Kirkpatrick, R.D., YouBeauty Nutrition Advisor; Heather Bauer, nutritionist and founder of diet and nutrition counseling center Nu-Train; and Leah Kaufman, R.D.—to recommend some specific snacks that get the job done in both scenarios. Some are pretty simple, while others add a flavorful twist on healthy snacks. Use their recommendations as a guide, and choose your favorites from your go-to brands—or whip up their quick and delicious recipes for a new snack staple.

Before a workout:

• 1 single serving pack of dried fruit
• 1 fruit-flavored Greek yogurt (look for one that has 20 grams of sugar or less)
• Skim latte (12 ounces)
• 1/2 cup quinoa
• 1 bag of apple chips
• 1 bag of popcorn
• Yogurt parfait: 1/4 cup of granola, low-fat vanilla yogurt, 1 cup of berries
• 2 rice cakes with 1 Tbsp almond butter and 1 tsp honey
• Oatmeal with apricots
• Fruit smoothie with fat-free Greek Yogurt and a mixture of your favorite berries or other in-season fruit
• Hummus and pita chips
• Apple slices with Maple-Cinnamon Peanut Butter Dip

Post Workout:

• 1 protein bar with 10 or more grams of protein
• 100 calories worth of pistachios (about 28 nuts) and a piece of fruit
• 1/2 cup low-fat cottage cheese with 1 tsp cinnamon and vanilla extract, 2 tablespoons slivered almonds
• 6 oz low-fat Greek yogurt, 1 tablespoon peanut butter, 1/2 cup of berries
• Protein smoothie: 1.5 cups almond or soy milk, 1 scoop vanilla whey protein powder, 1 tablespoon almond butter, 1 banana
• Supercharged smoothie
• 1 glass of low-fat chocolate milk
• 1 hard-boiled egg and a handful of mixed nuts
• 2 rice cakes with 1/4 cup low-fat cottage cheese, tomato slices
• Turkey-Pepper Roll-ups: wrap sliced turkey around a few bell pepper sticks
• Chocolate protein pudding

PIN IT

From http://www.youbeauty.com/

30 Dumbbell Exercises Missing From Your Routine

If a workout consists of popping a squat on the 50-pound dumbbell to chat it up with friends, it may be time try something new. Dumbbell exercises provide a great full-body workout in a compact amount of space. Yes, we said great workout — not just a few decent arm exercises. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises.

Full Body

1. Dumbbell Romanian Deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!

2. Dumbbell Single-Leg Romanian Deadlift: This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and bend slightly at the knee. Lean forward, lifting the opposite foot straight up into the air behind you. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up. The dumbbells should return to the sides of your thighs.

3. Dumbbell Hang Clean and Press: Don’t take this one to the laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.

4. Single-Arm Dumbbell Snatch: In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!

5. Russian Dumbbell Swing: The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.

6. Dumbbell High Pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.

Legs and Glutes

7. Dumbbell Front Squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until hips are below your knees. Complete the move by driving through the hips as you come back up to standing position.

8. Dumbbell Pistol Squat: This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.

9. Dumbbell Bulgarian Split Squat: Squat so much you nearly split your pants. Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.

10. Dumbbell Side Lunge: Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.

11. Dumbbell Step-Up/Reverse Lunge Combo: Put a little pep in your step up. Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up. Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.

12. Dumbbell 45-degree Hyperextension: The motto here: Relax the back, recruit the glutes. Find a GHD machine and from starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position. 

Chest and Back

13. Dumbbell Floor Press: Who said presses need a bench? Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.

14. Alternating Dumbbell Bench Press: A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!

15. Dumbbell Pull-Over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position. 

16. Bent-Over Dumbbell Raise: Guaranteed to unleash the beast, stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.

17. Dumbbell Chest Supported Row: Ready to dive on in? Lie face down on an incline bench supporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.

Shoulder and Arms

18. Bent-Over Dumbbell Reverse Flys: Don’t swat these away. Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.

19. Dumbbell Upright Row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

20. Prone Rear Delt Raise: Delta, delta, delta we can help ya help ya help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

21. Incline Lateral Raise: Sit side-saddle on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

22. Dumbbell Shoulder-to-Shoulder Press: Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Press straight up and then lower your arm. Alternate with the other arm. That's one rep!

23. Dumbbell Spider Curls: An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls. 

24. Dumbbell Incline Biceps Curls: Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).

25. Dumbbell Skull Crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.

Core

26. Renegade rows: James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion. 

27. Dumbbell Overhead Side Bend: Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).

28. Dumbbell Russian Twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

29. Dumbbell Windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.

30. Dumbbell Wood Chop: Paul Bunyan knew a thing or two about these. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.

From http://greatist.com/

What Is Potato Good For?

Potato: The Golden Crop

Botanical name: Solanum tuberosum

Whether it’s mashed, baked, boiled, steamed, or sautéed, the potato is a dietary staple around the globe.. This root vegetable or tuber is a member of the Solanaceae or nightshade family, whose vegetable members include eggplants, peppers, and tomatoes. If allowed to fully grow, the potato plant can produce an inedible fruit that resembles a tomato.

Potatoes originated from South America, specifically in the Andean mountain region. They were later on introduced to Europeans by Spanish explorers in the 16th century. On many of their voyages, the Spanish used potatoes as a source of vitamin C to combat scurvy.Today, this vegetable is cultivated worldwide and is the world’s fourth largest crop, with the state of Idaho as one of the largest producers.

There are about 100 types of potatoes, each varying in shape, size, color, flavor, and nutritional content. The most common types have white/yellow skin and flesh, red skin and flesh, or russet skin and flesh.

Potatoes are different from sweet potatoes, regardless of their many similarities. Sweet potatoes can appear in various colors, including cream, yellow, orange, pink, and purple. On the other hand, normal potatoes have a white or pale yellow flesh with brown, red, or yellow skins. They are either smooth or rough.

Their nutritional profiles also differ from each other. Regular potatoes are high in starches, while sweet potatoes have higher amounts of fiber. Many deem sweet potato the healthier choice, as it boasts of higher levels of nutrients like vitamins A and C.

Some varieties of potatoes, especially if they’re fried, are a bane to your health. However, moderate amounts and healthful cooking methods can maximize its benefits. Plus, ordinary potatoes are more versatile in the kitchen and are also more affordable.

Health Benefits of Potato

Nowadays, potatoes are commonly sold and consumed in the form of greasy French fries or baked potato chips. These processed products are a source of unhealthy fats like trans fat, other processed ingredients, and chemical additives. Excessive consumption of processed potatoes can lead to a myriad of health problems, including obesity, heart problems, and even cancer.

Minus the unhealthy oils and fats, potatoes are low in calories, and provide fiber and several nutrients. In balanced amounts, they can offer some protection against cancer and cardiovascular disease. Potato skins are a good source of soluble and insoluble fiber, and this may help prevent constipation and lower LDL cholesterol. Potato’s fiber content may also support digestion and absorption of simple sugars.

Potatoes are one of the most abundant sources of B-vitamins, especially vitamin B6 or pyridoxine, thiamin, niacin, pantothenic acid, and folate. It is also a great source of minerals like manganese, phosphorus, copper, potassium, magnesium, and iron.

Phytonutrients with antioxidant effects, such as flavonoids, carotenoids, and caffeic acid, can also be found in potatoes. Red and russet potatoes have sufficient concentrations of vitamin A, as well as carotenes and zeaxanthin.

Potato Nutrition Facts Serving Size: A 299-gram serving of potato
Amt. Per Serving
Carbohydrates	64 g
Sodium	21 mg
Dietary Fiber	6 g
Protein	6 g
Sugar	4 g

Studies on Potato

One study conducted by scientists from the Institute for Food Research found that potatoes provided compounds called kukoamines, which aid in lowering blood pressure. These were previously believed to only be found only in an exotic Chinese herbal plant called Lycium chinense, which is used in Chinese infusion herbal medicine. Researchers also stated that both potatoes and the Lycium chinense belong to the same plant family, and that the beneficial compounds were also found in tomatoes.

Potato Healthy Recipes: Mushroom and Broccoli Frittata

Ingredients:

• 6 eggs
• 2 cups broccoli or cauliflower, steamed and chopped
• 4 medium potatoes, steamed and chopped
• 1 small onion, chopped
• 6 medium mushrooms, sliced
• 1 Tbsp. olive oil
• 1 cup cheese (your choice), grated

Procedure:

1. Steam the potatoes and broccoli/cauliflower. Set aside.
2. Sauté the onions and mushrooms. Set aside.
3. Beat the eggs well and mix them together in a large bowl with the potatoes, broccoli, onions, and mushrooms. Add to a skillet with a metal handle.
4. Cook over medium to low heat for about 15 minutes until the frittata is cooked but still a little moist in the middle.
5. Place grated cheese on top and put under the broiler till cheese browns lightly. Let it cool a little and serve.

(Taken from Dr. Mercola’s Healthy Recipes for Your Nutritional Type)

Potato Fun Facts

Back in the late 1800s, potatoes were as valuable as gold because of their vitamin C content. However, during the 1500s, Spanish explorers failed to recognize this and focused on finding silver and gold upon reaching South America. Potatoes were used as basic rations for conquistadors, and as feed for livestock.  In 1899, during the Alaskan Klondike gold rush, miners began to see the nutritional value of potatoes and traded gold for them.

In October 1995, the white potato became the first crop to be grown in outer space. This was a joint project by NASA and the University of Wisconsin, Madison. Researchers came up with this technology to feed astronauts on long space voyages, and in the hope that it can sustain future space colonies.

Summary

In the time of the Spanish conquistadors, potatoes were already a favorite for their nutritional profile, versatility in cooking, and affordable price. These tubers come in a variety of shapes, sizes, color, and flavors. Potatoes are rich in vitamins A and C, and B vitamins, as well as certain types of minerals. Some varieties even have phytonutrients that have antioxidant properties.

While they provide a number of beneficial properties, potatoes should only be consumed in moderation as they are high in starches. Processed potatoes, such as chips and French Fries, should be avoided as they contain unhealthful fats and synthetic ingredients that can harm your health.

From foodfacts.mercola.com/

Exercising but Gaining Weight

Exercise has innumerable health benefits, but losing weight may not be among them. A provocative new study shows that a substantial number of people who take up an exercise regimen wind up heavier afterward than they were at the start, with the weight gain due mostly to extra fat, not muscle.

But the study also finds, for the first time, that one simple strategy may improve people’s odds of actually dropping pounds with exercise.

As we all know, the fundamentals of weight loss should be simple. Burn more calories on any given day than you consume and, over time, you will lose weight. Theoretically, we can achieve that desirable condition by reducing the number of calories that we take in through dieting or by increasing the number of calories that we incinerate through exercise.

But in reality, most people do not achieve or sustain weight loss, no matter what method they try.

Exercise is particularly problematic in this regard. A recent review of studies related to exercise and weight control found that in most of the studies, people lost barely a third as many pounds as would have been expected, given how many calories they were burning during workouts. Many studies also report enormous variations in how people’s waistlines respond to the same exercise program, with some people dropping pounds and others gaining fat.

Scientists have had little understanding, however, of why exercise helps some people but not others to shed pounds or whether there might be early indications of how people will respond to an exercise routine.

So for the new study, which was published last month in The Journal of Strength and Conditioning Research, scientists at Arizona State University in Phoenix recruited 81 healthy but sedentary adult women. All of the women were overweight, based on their body mass index, but some were significantly heavier than others. None had exercised regularly in the past year.

The women were told that they would be joining a fitness study and would exercise in order to improve their aerobic endurance. The scientists asked the women not to change their eating habits in any way.

Each of the volunteers visited the physiology lab at the start of the study and the scientists determined their weight, B.M.I., percentage of body fat, current endurance level, and others measures of health and fitness.

Then each woman began a supervised exercise program designed to be vigorous but manageable by most people, said Glenn Gaesser, a professor of nutrition and health promotion at Arizona State and senior author of the study. The women walked on treadmills at the laboratory three times per week for 30 minutes at a pace that represented about 80 percent of their maximum endurance.

They continued the program for 12 weeks, with the scientists repeating the original fitness and other tests every month during that time.

At the end of 12 weeks, the women were all significantly more aerobically fit than they had been at the start. But many were fatter. Almost 70 percent of the women had added at least some fat mass during the program, and several had gained as much as 10 pounds, most of which was from fat, not added muscle.

A few of the women, though, had lost that much fat or more, and quite a few had remained at the same weight as at the start of the regimen.

At this point, the researchers returned to the data from the first day of the study, to determine whether any obvious differences existed between the women who subsequently gained or lost weight. “Some past studies of dieting had indicated that women who weigh more at the beginning” of a weight-loss program “tend to lose more weight during the program,” Dr. Gaesser said.

But the researchers found no correlation in this case between a woman’s weight at the start and end of the study. In fact, the scientists found no connection between any of the original parameters of health and fitness and the women’s responses to the exercise program.

But looking deeper into their data, they discovered one interesting indicator: Those women who were losing weight after four weeks of exercise tended to continue to lose weight, while the others did not.

“What that means in practical terms is that someone who wants to lose weight with exercise” should step on the bathroom scale after a month, Dr. Gaesser said. If at that point your weight remains stubbornly unchanged or has increased, “look closely at your diet and other activities,” he said.

While this study didn’t track the women’s eating and movement habits away from the lab, it is likely that those who gained weight began eating more and moving less when they weren’t on the treadmills, “probably without meaning to,” Dr. Gaesser said.

Of course, the study was fairly short-term. It also did not involve men, although some past studies indicate that men, like women, frequently add fat mass after starting to exercise.

Still, the results, while sobering in some respects, also provide encouragement. By deploying a bathroom scale and discipline, along with exercise, you may well lose weight, Dr. Gaesser said.

Even more important, the women in the study were much fitter after four months of exercise, and Dr. Gaesser said “fitness matters far more for health than how much you weigh.”

From New York Times