A Prescription for Healthy Living

Pick up any supermarket magazine and you’re likely to see hype around the latest food trend of the day. From kale to quinoa, there’s a new Superfood every month with wild claims of health benefits flying left and right the secret to long-life seems more attainable than ever.

But separating the facts from the marketing can be difficult, especially when we’re doing the grocery shopping, and trying to balance our budget with our well-being. So we’ve decided to take a closer look at the science behind some of these staples to find you some foods with a real, proven effect on your health.



It might not be the sexiest option among food on the list but this pungent clove is a regular addition to many types of cuisine and offers various proven benefits for the human body. A University of Adelaide study showed 200 mg of garlic daily had a significant effect on the reduction of high blood pressure, while further research also shows it to modestly reduce cholesterol levels. While the benefits of anti-oxidants are hotly disputed, garlic does pack a load as it supports the activity of glutathione, a strong anti-oxidant.

Oily Fish

oily fish


Whether you choose salmon, mackerel or sardines, seafood of this variety is rich in Omega-3 fatty acids which contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Now saying all of that might be a mouthful, but all you really need to know is that they help your cardiovascular system by regulating your blood pressure and thinning the blood so it circulates better.

Oily fish also shows an ability to reduce the degenerative effects of age with an NHS study showing that oily fish wards off macular degeneration a common cause of old-age blindness. While a 2015 Neuroscience and Biobehavioral meta-review found that it could reduce the risk of Alzheimer’s by almost 30%.


beet root

Beets are a tough vegetable to deal with; many people avoid them because they’re not sure how to cook them or what kind of dish to add them in. It might be time to start figuring it out adding it to your healthy food list though, because beetroot is a proven performance enhancer.

They contain high doses of iron, folate, nitrates and other minerals and they’ve been proven to reduce blood pressure. A 2014 study conducted on cyclists at high altitude also revealed that the nutrient rich vegetable improves endurance; with casual and moderately active exercisers also receiving moderate performance improvements after ingesting beetroot.


blue berries


These tiny berries are like nature’s own candy and they don’t just taste good either. High in Vitamin’s K and C, as well as providing a good dose of healthy fibre the health benefits of blueberries aren’t easily ignored.

A 2012 study showed that eating the tiny fruit just once a month can help reduce the risk of heart attack by over 30%. Apparently by softening blood vessels blueberries stop the hardening of arteries which is a contributor to heart attack and stroke. Various studies have also shown them to have an effect on lowering blood pressure.

What’s more they’re easy to get and versatile too you can add them to your breakfasts or carry them around for a quick snack.



These scarlet red globules pack a burst of flavour in every bite, but the health benefits they bring might be just as powerful. The Middle Eastern fruit contains high portions of Vitamin A, C and E as well as iron and antioxidants.

A 2013 study into the effect of pomegranate juice on bone health in mice, revealed that the fruit has a significant effect in strengthening bones and reducing osteoporosis, while our bodies may be different these results usually have come carry-over.

A 2006 study also showed that daily pomegranate consumption is linked to a lowered risk of prostate cancer due to the rare Omega-5 acids they contain. Finally if you’re worried about your heart, pomegranates have been shown to improve blood flow and circulation thereby reducing the risk of heart attack. Now that’s some food for thought!





” I found the one!” – ” You may now kiss the bride”,  You’ve been waiting for this moment that unite you with your soul mate forever. You want to live and experience this relationship feelings for the rest of your life, ‘ Till death do us apart”.

You never expect these feelings to fade away, and sometimes  you wonder “what happened?”, “How can we fix this?”. Here are some tips that can help you, so you can have a healthy relationship starting now.

Take Responsibility:

Don’t always blame your significant other. Sometimes it is you. Before you start any argument, you need to take a deep breath and think clearly. Pick your battle, may be you’re being so stubborn, while instead, you could both meet at the middle.

Get Engaged

Show your interest in  what matters to your partner. It makes a huge difference when you encourage, share your opinion, or even listen to your partner. Smile in a positive and emotional way is the way to a healthier relationship. Your significant other could be going through some tough time. Your smile could be a way to help.

Hold Hands

 Remember how you loved holding hands all the time?
If you’re glued to Facebook during dinner, then it’s time to unplug. A study published in Computers in Human Behavior looked at data from 1,160 married people and found a negative correlation between heavy social-media use and relationship happiness. “When angry, some people may turn to texting to avoid saying something,” Saltz says. “It’s a way of creating distance.” While it doesn’t hurt to send a flirty or loving message, it does pay off to be more direct with your partner when something is really eating at you.

Go to bed at the same time

Feel like you never have a free moment together? Hitting the sack at the same time will help. “Bedtime might be the only opportunity you’re alone together all day,” says Barton Goldsmith, Ph.D., author of The Happy Couple: How to Make Happiness a Habit One Little Loving Thing at a Time. Even if you’re a night owl, you can always stay in bed until your partner drifts off. You should also make sure you’re both getting a healthy amount of shut-eye. A study from the University of California, Berkeley, looked at the sleep habits of more than 100 couples. Those who reported poor sleep were much more likely to argue with their significant other the next day.

Brew a cup of coffee for your partner

Grand gestures aren’t the only way to express your love. Something as simple as brewing your partner a cup of coffee in the morning helps improve your relationship, says Terri Orbuch, Ph.D., a marriage researcher and author of 5 Simple Steps to Take Your Marriage From Good to Great. Orbuch has studied 373 couples for more than 28 years through the University of Michigan’s Survey Research Center, and her research shows that frequent small acts of kindness are a predictor of happiness in a relationship. “People may feel taken for granted,” Orbuch says. By doing these small tasks on a regular basis, you’ll help your partner feel noticed.

Bring up a funny moment from your past

Sometimes the best memories are the funny ones. In a Motivation and Emotion study, couples that remembered laughing together — like the time a grocery-store clerk did something funny in the checkout line — reported greater relationship satisfaction than those who remembered experiences that were positive but not necessarily when they’d laughed. “Laughter reminiscence packs an additional punch because people relive the moment by laughing again,” says study author Doris Bazzini, Ph.D., a psychologist at Appalachian State University in Boone, N.C.

Work up a sweat

It’s no secret that getting buff helps you out in the bedroom by boosting your endurance, strength and flexibility — but a sweat session also has more immediate effects. “Endorphins from exercise give you an adrenaline rush that boosts arousal,” Orbuch says. Activities that get your heart rate up, like hiking, running or biking, are guaranteed to have a positive effect on desire. “Any kind of arousal rush can be transferred to your partner and add passion to your relationship,” Orbuch says.

Getting busy often enough to satisfy you both is key. If you’re feeling so-so about your bedroom romps, it might be time for a change. One idea: try having sex in a room or area you’ve never done it in. “New elements of play stimulate the dopamine system,” Saltz says. “When you do something that causes you to release more dopamine, it’s a positive reinforcer.” Want to suggest a tryst in the kitchen? Don’t worry about making it a drawn-out conversation, she says. It can be as simple as a one-liner that hints at your intention like, “The kids are gone. How about the kitchen table?” As long as your partner is game for the idea too, nothing’s stopping you.

Give your partner a hug

Nonsexual touching like hugging or handholding is just as important as sex itself in keeping your relationship healthy. “Touching is probably the most definitive way to let other people know you’re in a relationship,'” Goldsmith says. In the long run, the more you touch your mate, the more you’ll feel comfortable with each other. “Touching is a way we calm ourselves down,” Goldsmith says. “Every time you do it, you’re sending a positive message to your significant other.”

Ask a new question

As a couple, you probably spend most of your time chatting about work, your kids or your friends. When’s the last time you stopped to ask something new about each other? Everyone changes as relationships progress, Orbuch says, so it’s likely your partner has different interests and passions from the early years of your relationship. So ask your partner about anything you wouldn’t normally — movies, music, even what you’d do with lottery winnings.

Say thank you

Think about the last time your partner did something to help you out or made you feel special, and then say “thank you” for it. “You get so comfortable with your partner, it’s easy to expect them to meet your needs,” Saltz says. Too often couples forget to express a simple thanks, whether one of you helps out with the chores or surprises the other with a gift. And have you ever said thank you to your partner for simply being in your life? It’s important to express gratitude for this — not just for what they’re doing for you, Goldsmith says.


Valentine, first kiss, and anniversaries. Set a reminder if you think you may forget. Celebrate every occasion that would matters to your partner.

Calcium supplente

When should I take calcium supplements? Does it matter if I take it or not? When should I take it?

Yes, you do need to take it! We all need Calcium. However, You need to consider somethings before taking any dietary supplements.

The type of calcium. Check the label to find out what kind of calcium a supplement contains. If the supplement contains calcium citrate, you can take it with or without food. If the supplement contains calcium carbonate, take it with food. Stomach acid produced while eating helps the absorption of calcium carbonate.
The total daily dose. Calcium is absorbed most efficiently when it’s taken in amounts of 500 milligrams (mg) or less at one time. So if you take 1,000 mg of calcium a day, split it into two or more doses over the day.Sometimes you may need to up the dose to 600mg depending on your age.
If you take prescriptions. Calcium supplements can interact with many prescription medicines, including antibiotics, bisphosphonates and high blood pressure medications. Ask your doctor or pharmacist about possible interactions between calcium supplements and your medications. You need to make sure that it won’t interfere with any health problems you may have.

It’s also a good idea to take your calcium supplements at a different time from your multivitamin or an iron-rich meal. Calcium may not be absorbed as well if it’s taken at the same time as iron, zinc or magnesium.

Dr. Eric Burg discusses the importance of Calcium in this video:

If you still aren’t sure about the best time to take calcium supplements, check with your doctor or pharmacist for guidance.

Calcium is also found in food. The main Calcium contenders are milk, yogurt, and cheese, but dairy shouldn’t be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral.

You pass by Magnesium dietary supplements on the shelves, maybe wondering about magnesium benefits. Well, maybe you can benefit from magnesium.  Studies have proven that Magnesium could help control blood glucose level, blood pressure, muscle and nerve function, energy production and plays an important role on having a normal heart rhythm. Not having enough Magnesium in your body (Magnesium deficiency) could lead to serious health issues that could be avoided.

According to recent research, an adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Normal serum magnesium concentrations range between 0.75 and 0.95 millimoles (mmol)/L . Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L. Magnesium homeostasis is largely controlled by the kidney, which typically excretes about 120 mg into the urine each day. Urinary excretion is reduced when magnesium status is low.

Sources of Magnesium

Magnesium Intake


Magnesium is widely distributed in plant and animal foods, and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium. It is also added to some breakfast cereals and other fortified foods. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount found in water varies by source and brand.http://_wp_link_placeholder

Intake and Benefits Of Magnesium

Daily values were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The daily value for magnesium is 400 mg for adults and children aged 4 and older. However, the FDA does not require food labels to list magnesium content unless a food has been fortified with this nutrient. Foods providing 20% or more of the daily value are considered to be high sources of a nutrient.

It is also a primary ingredient in some laxatives. Phillips’ Milk of Magnesia®, for example, provides 500 mg elemental magnesium (as magnesium hydroxide) per tablespoon; the directions advise taking up to 4 tablespoons/day for adolescents and adults. It is also included in some remedies for heartburn and upset stomach due to acid indigestion. Extra-strength Rolaids®, for example, provides 55 mg elemental magnesium (as magnesium hydroxide) per tablet, although Tums® is magnesium free according to resent research.

Groups at Risk of Magnesium Inadequacy

  • People with gastrointestinal diseases
  • People with type 2 diabetes
  • People with alcohol dependence
  • Older adults

Habitually low intakes of magnesium induce changes that can increase the risk of illness over time, some of  these diseases includes:

  • Hypertension and cardiovascular disease,
  • Type 2 diabetes,
  • Osteoporosis,
  •  Migraine headaches.

Now, before rushing to the vitamins shelves, you need to know that Magnesium could interact with some medications or illness.


Magnesium-rich supplements or medications can decrease the absorption of oral bisphosphonates, such as alendronate (Fosamax®), used to treat osteoporosis. Use of magnesium-rich supplements or medications and oral bisphosphonates should be separated by at least 2 hours.


Magnesium can form insoluble complexes with tetracyclines, such as demeclocycline (Declomycin®) and doxycycline (Vibramycin®), as well as quinolone antibiotics, such as ciprofloxacin (Cipro®) and levofloxacin (Levaquin®). These antibiotics should be taken at least 2 hours before or 4–6 hours after a magnesium-containing supplement.


Chronic treatment with loop diuretics, such as furosemide (Lasix®) and bumetanide (Bumex®), and thiazide diuretics, such as hydrochlorothiazide (Aquazide H®) and ethacrynic acid (Edecrin®), can increase the loss of magnesium in urine and lead to magnesium depletion. In contrast, potassium-sparing diuretics, such as amiloride (Midamor®) and spironolactone (Aldactone®), reduce magnesium excretion.

Proton pump inhibitors

Prescription proton pump inhibitor (PPI) drugs, such as esomeprazole magnesium (Nexium®) and lansoprazole (Prevacid®), when taken for prolonged periods (typically more than a year) can cause hypomagnesemia. In cases that FDA reviewed, magnesium supplements often raised the low serum magnesium levels caused by PPIs. However, in 25% of the cases, supplements did not raise magnesium levels and the patients had to discontinue the PPI. FDA advises healthcare professionals to consider measuring patients’ serum magnesium levels prior to initiating long-term PPI treatment and to check magnesium levels in these patients periodically.

Magnesium and Healthful Diets

The federal government’s 2015-2020 Dietary Guidelines for Americans notes that “Nutritional needs should be met primarily from foods. … Foods in nutrient-dense forms contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects. In some cases, fortified foods and dietary supplements may be useful in providing one or more nutrients that otherwise may be consumed in less-than-recommended amounts.