Music is a fundamental attribute of the human species. Virtually all cultures, from the most primitive to the most advanced, make music. It’s been true through history, and it’s true throughout an individual’s lifespan. In tune or not, we humans sing and hum; in time or not, we clap and sway; in step or not, we dance and bounce.
The human brain and nervous system are hard-wired to distinguish music from noise and to respond to rhythm and repetition, tones, and tunes. Is this a biologic accident, or does it serve a purpose? It’s not possible to say. Still, a varied group of studies suggests that music may enhance human health and performance.
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🍎 Today’s Health Tip ~ Your Brain is Working 24/7
Feed Your Brain with the Right Fuel
Think about it. Your brain is always “on.” It takes care of your thoughts and movements, your breathing and heartbeat, your senses — it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That “fuel” comes from the foods you eat — and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.
Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.
🍎 Today’s Health Tip ~ Strawberries are Sweet & a Healthy Choice
Make Time for Strawberries
What’s small, red, and packed with more vitamin C than an orange? Strawberries. . . .Strawberries are rich in fiber and vitamin C, a nutrient pairing that’s great for reducing oxidative stress, which can reduce heart disease and cancer risk. . . .Eating strawberries may also reduce your chances of having a heart attack. . . . Strawberries are a great source of potassium—a nutrient that counteracts bloat-inducing sodium in your diet—they can also help you lose water weight.
🍎 Today’s Health Tip ~ Benefits of Running
 Running Has Excellent Healthy Benefits
“Running and jogging are forms of aerobic exercise that offer a wealth of health benefits. Aerobic (oxygen) forms of exercise refer to physical activity that produces energy by combining oxygen with blood glucose or body fat. Both jogging and running provide a wealth of health benefits to the body from improving cardiovascular fitness and strengthening muscles to helping build strong bones, maintaining a healthy weight, and improving your overall mood.  Â
Benefits of Running: Improves cardiovascular health, improves general well-being, strengthens joints, burns calories, excellent leg workout, good core workout, relieves stress and anxiety, promotes well being, and increases energy levels.”
🍎 Today’s Health Tip ~ Which is Nutritionally Better: Steel Cut Oats or Rolled Oats?
The Winner is: It’s a Dead heat!
The nutritional data for both steel-cut and rolled oats are almost identical, as whole groats go through minimal processing in both versions of the cereal. The mineral and nutrient contents of rolled oats match those of steel-cut oats.
Steel-cut oats, also known as Irish or coarse oats, are the least processed form. Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades.The resulting oats take longer to cook. They also have a chewy consistency and a more robust flavor than other oats, such as quick oatmeal.
🍎 Today’s Health Tip ~ Are Egg Whites a Complete Protein?
Egg White are a Low Calorie and Complete Protein Choice
Egg whites are high in protein but low in calories. In fact, they pack around 67% of all the protein found in eggs. They provide what is considered a complete protein, meaning it contains all nine essential amino acids in the amounts your body needs to function at its best. Due to their high protein content, eating egg whites can provide health benefits. Protein can help curb your appetite, so eating egg whites could make you feel fuller for longer. Getting enough protein is also important for maintaining and building muscle — especially if you’re trying to manage your weight. Given that whole eggs provide only slightly more protein for quite a few extra calories, egg whites can be an appealing choice for people who are trying to lose weight.
🍎 Today’s Health Tip ~ Tips for a Healthy Gut
A Healthy Gut is a Healthy You
There are around 40 trillion bacteria in your body, most of which are found in your gut. Collectively, they are known as your gut microbiome, and they’re incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.
Tips for a healthy gut:
- Eat a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.
- Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.
- Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.
- Prebiotics promote the growth of several types of beneficial bacteria, including Bifidobacteria. Some studies suggest that prebiotics could also reduce risk factors for certain health conditions by decreasing levels of insulin, triglycerides, and cholesterol.
- Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria within the gut microbiome. These changes to the gut flora may improve certain aspects of metabolic health.
- The best way to maintain a healthy microbiome is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains.
🍎 Today’s Health Tip ~ Get Sufficient Protein to Repair & Build Muscle
How does protein repair and rebuild muscle?
Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild. Why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body. Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout.
How much protein do you need for muscle recovery?
“Protein synthesis” is the scientific way of saying “repairing and growing muscle.” Post-exercise intake of about 0.2–0.5 grams of protein per kilogram of body weight (g/kg) has been shown to increase this muscle protein synthesis. That’s about 10–30g of protein, depending on your body weight and the intensity and duration of your workout. The longer and more intense the exercise, the more protein is needed to optimise recovery. Over the course of the day, active individuals should aim to eat about 10–20 per cent of their total daily energy intake from protein (or about 50–100g, based on a 2,000-calorie diet). Athletes may need even more protein and should aim for .2–2g/kg each day. While protein gets most of the glory when it comes to post-exercise fuel, carbohydrates have a role to play, too. In fact, carbohydrates and protein in a 3:1 or 4:1 ratio have been found to help maximize recovery by replenishing energy stores.
🍎 Today’s Health Tip ~ What Are Natural Sources of Omega 3?
Omega-3 fatty acids have various benefits for your body and brain. Many mainstream health organizations recommend a minimum of 250–500 mg of omega-3s per day for healthy adults. You can get high amounts of omega-3 fats from fatty fish, algae, and several high-fat plant foods. It’s relatively easy to obtain plenty of omega-3s from whole foods. Omega-3s provide numerous health benefits, such as fighting inflammation and heart disease.
Natural sources of Omega 3:
Mackerel, salmon, herring, oysters, sardines, flax seeds, chia seeds, walnuts, and soybeans.
🍎 Today’s Health Tip ~ Figs are a Healthy Food
Figs have been associated with health and prosperity since ancient times.. . . One reason many healthy eating websites feature food with figs is that figs satisfy sweet cravings while also providing many important health benefits. In fact, even if you’re not looking to satiate a sweet tooth, you may benefit from adding figs to your diet.Â
Health Benefits of Figs
- Improve digestion
- Increase bone density
- Excellent source of vitamins A & C, iron, potassium, magnesium, and calcium.Â
- Reduce high blood pressure
