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Health Review - How Sitting all day Decreases Human Life | Infographics

Health Review - How Sitting all day Decreases Human Life | Infographics | Green Consumer Forum | Scoop.it
Infographic on decrease in human life by sitting all day on Chair in front of PC or TV with health review and tips to overcome it with mobile health apps

Do you know Sitting all day increase your death rate to over 40%? Do you know sitting all day makes you fat? Do you know how sitting all day can make you lazy and tiring all day? If you are not aware about all of these health issues then here’s an awesome insights which we got from internet for you.

Yes, its true. If you are also one of the guy who is sitting all the day in front of your PC or TV then its really killing your life. Infact its the worst ever disease you could get in your entire life. But thanks to the modern world where everything can be tracked using mobile phone health apps.

Recommended Steps & Exercise to followStretchingWalking in PlaceJumping Jacks 

 


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5 Shocking Ways Your Cell Phone Is Hurting Your Health ("every good thing may have a dark side")

5 Shocking Ways Your Cell Phone Is Hurting Your Health ("every good thing may have a dark side") | Green Consumer Forum | Scoop.it

Sure, your iPhone is a lifesaver when it comes to multitasking, but did you know that it could also be causing significant physical and emotional health problems for you? Check out this list and see if you identify with any of these problems — and then find out how to remedy the situation.

Nomophobia 

The problem: Becoming addicted to your phone has become such a real condition that experts have given it a name: "Nomophobia" (no-mobile-phone-phobia). It's not limited to the hardcore Wall Street types with their "crackberries" though; it's more widespread than we realized.

Layers of Filth 

The problem: The disturbing number of germs found on your phone is no joke — one University of Arizona study found that the average phone has up to 10 times the amount of bacteria found in a bathroom!

Dangerous Distractions 

The problem: Using your phone increases your chances of being seriously injured. Scientists at Carnegie Mellon University studied the brains of drivers using cell phones, and found that just listening to someone talk reduced brain activity by 37 percent.

Poor Sleep Health 

The problem: You should know by now that using gadgets with bright screens before bed makes it harder to fall asleep. Exposure to artificial light before going to bed can suppress your brain's ability to release melatonin, the hormone that regulates your sleep cycle.

Weakened Relationships 

The problem: Constantly checking your phone while spending time with people takes away from your relationships, and it might even be making people see you differently.

Bert Guevara's insight:
Almost everybody is carrying one, but many of us aren't aware of the down side of too much use without precautions. It's time to be aware.

"Sure, your iPhone is a lifesaver when it comes to multitasking, but did you know that it could also be causing significant physical and emotional health problems for you? Check out this list and see if you identify with any of these problems — and then find out how to remedy the situation."
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Ketogenic Diet Improves Insulin Sensitivity & Numerous Aging Markers ("not how much but what you eat")

Ketogenic Diet Improves Insulin Sensitivity & Numerous Aging Markers ("not how much but what you eat") | Green Consumer Forum | Scoop.it

A high-fat low-carb ketogenic diet can optimize your metabolism. Numerous studies have shown that lowering your caloric intake may slow down aging, help prevent age-related chronic diseases, and extend your life. As you age, your levels of glucose, insulin and triglycerides tend to gradually creep upward.

What we know now about calorie restriction is that, in animals, it reduces metabolic rate and oxidative stress, and it alters neuroendocrine and sympathetic nervous system function. We also know that calorie restriction improves insulin sensitivity, and high insulin levels accelerate aging. 

Therefore, it is safe to assume that much of the longevity phenomenon can be attributed to improved insulin signaling. What this means for you is that your longevity depends more on whatyou eat than on how much you eat.

What is a Ketogenic Diet? 

Dr. Attia consumed what is known as a ketogenic diet, which is one that shifts your body’s metabolic engine from burning carbohydrates to burning fats. Your cells have the metabolic flexibility to adapt from using glucose for fuel to using ketone bodies, which come from the breakdown of fats—hence the name “ketogenic.” Another term for this is nutritional ketosis. As an aside, many types of cancer cells do NOT have this adaptability and require glucose to thrive, which makes the ketogenic diet an effective therapy for combating cancer. 

A ketogenic diet requires that 50 to 70 percent of your food intake come from beneficial fats, such as coconut oil, grass-pastured butter, organic pastured eggs, avocado and raw nuts (raw pecans and macadamia nuts are particularly beneficial). One of the fastest ways to prevent nutritional ketosis is by consuming sugar or refined carbohydrates.

Bert Guevara's insight:
Is there a relation between diet and aging? Read the whole article and be informed about the advantages of "ketogenic diet".

"A 2010 study examined the effects of a high-fat diet on typical markers of aging. Study participants were given a high-fat, low-carbohydrate diet with adequate protein, and the results were health improvements across the board. Serum leptin decreased by an average of eight percent, insulin by 48 percent, fasting glucose by 40 percent, triglycerides by nearly eight percent, and free T3 (thyroid hormone) by almost six percent."
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What Might Happen If You Walk 30 Minutes a Day ("better than 30 minutes sitting on FB & Twitter!!")

What Might Happen If You Walk 30 Minutes a Day ("better than 30 minutes sitting on FB & Twitter!!") | Green Consumer Forum | Scoop.it

1. Think About It

Be honest: You easily spend 30 minutes a day on Instagram, Facebook and Snapchat. (It's OK, we do, too.) Well, put down your phone and use that time to take a walk around the neighborhood. There are eight amazing things that might happen if you do.

2. You'll Burn About 150 Calories

Depending on your weight and the speed you're walking, you're likely to burn about 150 calories whenever you take a half-hour stroll.

3. You'll Feel Calmer

The act of walking can be relaxing, even if you're exploring a busy city street and not a quiet meadow.

4. Your Legs Will Become More Toned

Just 30 minutes a day can strengthen and tone the muscles in your thighs and calves.

5. And You Might Reduce Varicose Veins

Walking regularly has been proven to help reduce the appearance and pain of varicose veins, according to the Cleveland Clinic.

6. You'll Improve Your Digestion

A 30-minute walk will help get things moving in your digestive tract and keep your blood sugar levels more stable,

7. And You'll Feel More Creative

8. You'll Get Errands Done On-the-Go

Something else you can take on that walk: your phone. Use the time to catch up with long-distance friends and family.

9. You Might Be Inspired to Exercise Even More

After a few weeks of making this routine, your half-hour walk will become a piece of cake. You might even be inspired to take it to the next level and try a 30-minute run or bike ride. The possibilities are endless, people.

Bert Guevara's insight:
For those in my age range, walking may be the safest and best daily exercise available.
I started using a Fitness Band and became conscious of how many steps I take in a day. On the first week, I started with 3000 steps daily and managed it usually by strolling in the mall.
By the 3rd week, I set the target at 4000 steps but still working on it.
The results are noticeable.
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Here’s How Much Coffee Is Really Safe to Drink ("daily intake of four 8-oz cups still good, no worry")

Here’s How Much Coffee Is Really Safe to Drink ("daily intake of four 8-oz cups still good, no worry") | Green Consumer Forum | Scoop.it

A new scientific review offers reassurance that, in moderate amounts, caffeine is perfectly healthy.

The paper confirms the results of the last big review done on caffeine safety, back in 2003: that intake levels of up to 400 mg a day, or about four 8-ounce cups of coffee, are not associated with health risks for adults. The results, published in Food and Chemical Toxicology, were recently presented at the Experimental Biology conference in Chicago. 

“After decades of research and thousands of papers, we know a lot about caffeine,” says lead author Daniele Wikoff, health sciences practice leader at ToxStrategies, a private scientific consulting firm. “And what our findings truly confirm is that having caffeine as part of your daily diet is still acceptable and without adverse effects.”

Despite all the new research, the paper’s conclusions remain generally the same as the previous review’s. More than 90% of Americans currently consume less than 400 mg a day of caffeine, the authors wrote, and the findings of the new review "support the safety of standard consumption practices in the United States.”

The studies included in the review looked at a variety of caffeine sources, including coffee, tea, chocolate, other beverages, and supplements, but the review did not evaluate the health effects associated with these different sources separately. When considering your caffeine intake, says Health’s medical editor Dr. Roshini Raj, it's important to keep in mind the entire food or drink.

Plain coffee, for example, is rich in antioxidants and may reduce the risk of heart disease, stroke, and diabetes. Soda and fancy coffee concoctions, on the other hand, can be high in calories or contain artificial sweeteners, while energy drinks can contain sugar and other stimulants that have been associated with health risks.

Bert Guevara's insight:
Plain coffee is better than the fancy concoctions. Four 8-oz cups daily is a healthy habit.

"The paper confirms the results of the last big review done on caffeine safety, back in 2003: that intake levels of up to 400 mg a day, or about four 8-ounce cups of coffee, are not associated with health risks for adults.
"Plain coffee, for example, is rich in antioxidants and may reduce the risk of heart disease, stroke, and diabetes. Soda and fancy coffee concoctions, on the other hand, can be high in calories or contain artificial sweeteners, while energy drinks can contain sugar and other stimulants that have been associated with health risks."
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Why Working Out Is the ~ Least ~ Important Part of Losing Weight ("healthy diet and enough sleep vital")

Why Working Out Is the ~ Least ~ Important Part of Losing Weight ("healthy diet and enough sleep vital") | Green Consumer Forum | Scoop.it

If you really want to lose weight, the gym should be your last priority, the Revenge Body-trainer explains. Here's why.

As Pasternak explains, "There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for an hour, you're still not working out at least 95 to 98 percent of the week. So it's what you do during that time that's far more impactful than what you do in the gym." That's why the women Pasternak was teamed up with weren't allowed "anywhere near the gym for the first two weeks." Yep—really!

1. Get Moving 

While Pasternak didn't have the women hit the gym for the first two weeks, he did have them moving. "The first thing I did was give them a Fitbit and a daily step goal. First, we started at 10,000 then 12,000, and eventually worked up to 14,000 steps per day."

2. Reset Your Diet 

The next thing he did? Put the women on his Body Reset Diet. This means, for the first five days, three smoothies and two crunchy snacks per day. The next five days, replace your dinner smoothie with a regular solid, single-dish meal (otherwise known as an "S" meal)—smoothie, soup, salad, sandwich, stir-fry, sushi, Pasternak explains. The reasoning? "It resets the metabolism, digestion, and appetite," 

3. Focus on Your Sleep 

"Although sleep is supposed to be one-third of our lives, we don't get enough sleep or quality sleep, and studies show that people who don't get enough quality sleep gain more weight," he says. 

4. Unplug 

Pasternak also had the women he was teamed up with unplug from their phones, computers, and other screens for at least one hour per day, since, as Pasternak explains, "Studies show that the blue light emitted from our screens has been shown to mess up our sleep patterns, mood, and appetite."

Bert Guevara's insight:
It's what you do outside the gym that matters more!
1. Get Moving
2. Reset your diet
3. Focus on your sleep
4. Unplug

"As Pasternak explains, "There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for an hour, you're still not working out at least 95 to 98 percent of the week. So it's what you do during that time that's far more impactful than what you do in the gym." That's why the women Pasternak was teamed up with weren't allowed "anywhere near the gym for the first two weeks." Yep—really!"
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Why You Should Eat More Avocado (the cheapest food that can provide the most health benefits")

Why You Should Eat More Avocado (the cheapest food that can provide the most health benefits") | Green Consumer Forum | Scoop.it

A new review of scientific literature suggests that eating avocado may help prevent metabolic syndrome.

Here is some very good news for guacamole lovers everywhere: A new review of scientific literature suggests that eating avocado may help prevent metabolic syndrome. Dubbed "the new silent killer," metabolic syndrome is the term used to describe a combination of three or more risk factors for heart disease and diabetes (like high blood pressure, high triglycerides and large waist circumference). 

The review, conducted by Iranian researchers and published in the journal Phytotherapy Research, looked at 129 previously published studies examining the effects of avocado consumption on different components of metabolic syndrome. Most of the studies involved the fleshy part you’re used to eating, but some also included avocado leaves, peels, oil, and pits. 

The researchers concluded that avocados have the most beneficial effects on cholesterol levels and that consumption of the creamy fruit can influence several different measurements: LDL (bad) cholesterol, HDL (good) cholesterol, triglycerides, total cholesterol and phospholipids. 

That’s not all, though. "The lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado have been demonstrated in several studies," wrote the authors, and most of those studies recommend eating the fruit on a daily basis. In other words, avocados can help fight pretty much every aspect of metabolic syndrome.

Bert Guevara's insight:
Don't believe the old myths about avocado. Eat them as often as possible and stay healthy.

The researchers concluded that avocados have the most beneficial effects on cholesterol levels and that consumption of the creamy fruit can influence several different measurements: LDL (bad) cholesterol, HDL (good) cholesterol, triglycerides, total cholesterol and phospholipids. 
That’s not all, though. "The lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado have been demonstrated in several studies," wrote the authors, and most of those studies recommend eating the fruit on a daily basis. In other words, avocados can help fight pretty much every aspect of metabolic syndrome.
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7 Reasons To Eat More Chocolate, According To Science ("why didn't i know this when i was a boy")

7 Reasons To Eat More Chocolate, According To Science ("why didn't i know this when i was a boy") | Green Consumer Forum | Scoop.it

If you love dark chocolate, then start celebrating. Here are 7 legitimate health reasons to eat chocolate every day.

So what are those great benefits? Aside from chocolate's reputation as an aphrodisiac and a momentary mood-booster, here are seven legitimate reasons you should be eating it every day.

1. Healthier skin

Eating antioxidant-rich chocolate leads to skin that's smoother, less dried out, and more resistant to sunburn, studies have shown.

2. Healthier teeth

In fact, in a study of Indian children who hadn't brushed in four days, a single rinse with a cocoa-based mouthwash reduced plaque by nearly 50% and killed 21% of bacteria.

3. Reduced cravings and weight gain

Researchers from the Netherlands found that people who simply smelled 85% dark chocolate reported that their appetite levels dropped by up to half. Smelling dark chocolate, they found, stimulates production of an antihunger hormone called ghrelin, and the effect lingers for about an hour.

4. A healthier heart

Chocolate is often vilified because it contains cocoa butter, which is high in saturated fat. But it turns out that like other forms of saturated fat, such as coconut oil, cocoa butter could actually be good for you.

5. Sharper focus

6. Less anxiety

Stress prompts your body to produce cortisol, which has an added downside of triggering the accumulation of the abdominal, or visceral, fat that builds up around your organs and can contribute to depression, along with heart disease and stroke.

7. A more effective workout

Boosting your pre-exercise energy levels, powering through a hard sweat session, and cutting down on post-workout soreness—chocolate helps all three.

Bert Guevara's insight:
If you love dark chocolate, then start celebrating. Here are 7 legitimate health reasons to eat chocolate every day.

"So what are those great benefits? Aside from chocolate's reputation as an aphrodisiac and a momentary mood-booster, here are seven legitimate reasons you should be eating it every day.
1. Healthier skin
2. Healthier teeth
3. Reduced cravings and weight gain
4. A healthier heart
5. Sharper focus 
6. Less anxiety
7. A more effective workout"
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The Benefits of Being an Older Mother ("there are notable merits in mature motherhood; be proud moms")

The Benefits of Being an Older Mother ("there are notable merits in mature motherhood; be proud moms") | Green Consumer Forum | Scoop.it

See the growing list of benefits for older mothers.

Here are a few more reasons not to sweat later-life parenting: 

- Older moms live longer: 

According to a 2016 study of 28,000 U.S. women, those who had their first child after age 25 were 11% likelier to live to age 90 than those who became mothers younger. 

- Their kids are taller and smarter:

The investigators surveyed 1.5 million men and women in Sweden and found that those born to older mothers were more physically fit, had better grades when they were in school and had at least a small height advantage over people born to younger mothers.

- They have more energy than you’d think: 

A study of mothers who had babies via egg donation after age 50 — well and truly beyond the point at which most women consider conceiving — found that they had levels of energy and physical function similar to women who had babies in their 30s and 40s.

- Trends are on their side: 

In the U.S., maternal age at the time of first birth has risen from 25 to 26 since 2000, and it’s gone up at nearly twice that rate in three states and Washington, DC.

- And as for dads? 

You know, those ostensible sperm factories who can just keep on cranking out kids for as long as they remain alive? Well, an increasing number of studies do find that older fatherhood is linked to a range of health and developmental issues in babies, including autism, certain cancers and low birth weight.

Bert Guevara's insight:
This article made me take a closer look at my kids. One was born to my wife at 38; the other at 40.
Come to think of it, this article is credible.
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Why Swimming Is the Best Cardio Workout There Is ("here are 10 reasons to dive in pool this summer")

Why Swimming Is the Best Cardio Workout There Is ("here are 10 reasons to dive in pool this summer") | Green Consumer Forum | Scoop.it

Swimming can make over your muscles, transform you into a cardio goddess, and turn back the aging clock. Check out these awesome benefits of swimming.

1. It Counts as Both Cardio and Strength Training 

Plus, water is about 800 times denser than air, ..., so your muscles are under constant resistance. 

2. It's Easy on the Impact 

"You can swim at higher intensities on a regular basis without feeling wear and tear on your body," 

3. It's Great for Your Lungs 

When your face is under water, oxygen is at a premium. 

4. It Makes You a Better Runner 

By increasing your ability to take in and effectively use oxygen, swimming increases your endurance capacity like crazy, 

5. Anyone Can Do It 

Whether you're recovering from an injury, pregnant, a new mom, or an Ironman competitor, swimming can give you a great workout 

6. It Slashes Major Stress 

While exercise-induced endorphins will do wonders for your stress levels, getting in the water for your workout may have its own special brand of mood-boosting benefits ...

7. It Turns Back the Clock 

Scientists say that, even up until your 70th birthday, swimming affects blood pressure, cholesterol levels, cardiovascular performance, central nervous system health, cognitive functioning, muscle mass, and blood chemistry to be much more similar to that of your younger self. 

8. It Hits Otherwise Underworked Muscles 

... swimming helps you develop the deep stabilizing muscles in your core and lower back that women often miss. 

9. Benefits of Swimming: It Makes You Smarter Blood flow to the brain increased by up to 14 percent when men submerged themselves in water up to their hearts, 

10. It Opens You Up to Awesome Experiences 

"Swimming's a life skill. It opens the doors to a lot of fun stuff."

Bert Guevara's insight:
Summer season is here and swimming can be the best thing to do for your health. Here are 10 reasons why, in case you didn't know.

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EWG's Cancer Defense Diet Calculator: Am I Eating The Right Foods? ("answer & submit questionnaire")

EWG's Cancer Defense Diet Calculator: Am I Eating The Right Foods? ("answer & submit questionnaire") | Green Consumer Forum | Scoop.it

A diet rich in fruits and vegetables can help reduce your risk of cancer. See how your diet stacks up.

A diet rich in fruits and vegetables can help reduce your risk of cancer. 

See how your diet stacks up. 

Fill out our quick questionnaire to learn: 

- How your diet compares to experts’ recommendations, 

- The kinds of beneficial plant compounds, or phytochemicals, your diet packs – or lacks – and 

- How to fill holes you might have in your diet. 

Don’t have time for a questionnaire? See how the average American scores. 

Instructions 

Use your best guess of the typical foods you eat weekly. For foods that you eat occasionally, use your best estimate of your consumption over the course of a month or a year. If you only want feedback on your diet over the past week or month, that’s fine too. But, always consider both the amount and frequency with which you eat a food on average. 

Unsure of how to estimate amount or frequency? Use our guidelines.

Bert Guevara's insight:
A diet rich in fruits and vegetables can help reduce your risk of cancer. See how your diet stacks up. 
A diet rich in fruits and vegetables can help reduce your risk of cancer. 
See how your diet stacks up.
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Is Cold-Pressed Juice Really Healthier? ("not all juices are made the same; make the healthy choice")

Is Cold-Pressed Juice Really Healthier? ("not all juices are made the same; make the healthy choice") | Green Consumer Forum | Scoop.it

Whether you like to grab a bottle post-workout on the way home or have been known to subscribe for a mail-order cleanse, cold-pressed juice

"Cold-pressed juice refers to juice made using a hydraulic press to extract the juice from fruits and vegetables, which is different from the pasteurization process, which involves high heat," says Dr. Haythe. "The cold-pressed process involves shredding fruits and vegetables and then compressing them between two plates at a very high pressure." The pasteurization process is what helps kill potentially harmful bacteria in juice, while the cold-pressing process gets the most liquid and nutrients out of the produce as possible. All juices are not created equal, and many grocery stores and health stores sell both pasteurized and unpasteurized juices. It's important to look at what you are buying.

When a juice is pasteurized, the same high temperature that kills bacteria also helps to prolong the shelf life. (Pregnant women should stick with pasteurized for that reason, FYI.) This means that the pasteurized orange juice you buy from the grocery store is likely to last you a long time, while the cold-pressed juices you pick up should be consumed in a matter of days.

Because no heat or oxygen is used in the cold-pressing process, nutrients are not lost as they typically are when heated during pasteurization. That makes cold-pressed juice sound like a win, right? 

Not necessarily, says Dr. Haythe. The high-pressure processing of cold-pressed juice leaves behind the pulp, where fiber is typically stored, so cold-pressed juices may be lacking in fiber. And no matter what kind of process your juice goes through, all juices are still high in sugar. Drinking your fruits and veggies may give your body the nutrients it needs. But the missing fiber can do a number on your glucose levels and even your weight, since you may consume more calories trying to reach that full feeling that you're missing with a fiber-filled snack. Even more, "there is no data to support the idea that cold-pressed juices are healthier than other juices."

Bert Guevara's insight:
Be an informed consumer. Not all fruit juices are made the same.

"The pasteurization process is what helps kill potentially harmful bacteria in juice, while the cold-pressing process gets the most liquid and nutrients out of the produce as possible. All juices are not created equal, and many grocery stores and health stores sell both pasteurized and unpasteurized juices. It's important to look at what you are buying."
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How to eat cake and not regret it ("made of vegetables! wow this is the ultimate guilt-free dessert")

How to eat cake and not regret it ("made of vegetables! wow this is the ultimate guilt-free dessert") | Green Consumer Forum | Scoop.it

Imagine biting into a beautiful cake, but instead of a sugary rush you get the fresh flavors of celery, carrot and red cabbage.

Nagoya native Mitsuki Moriyasu, a cafe owner and food stylist, in 2015 invented what she calls the "Vegedeco Salad" (decorated vegetables) as a guilt-free alternative to traditional baked goods.

These sinless sweets substitute cream "frosting" for that made out of tofu, a "sponge" base for one of soy powder, eggs and vegetable oil, while the rainbow hues that decorate the "icing" come from natural vegetable colorings such as red beetroot juice. 

Marinated, diced and cooked vegetables such as radish and daikon replace the sponge, while this wheat-free creation uses a traditional Japanese yeast to achieve a subtly sweet flavor. 

"It looks like a normal cake -- but it's made of only veggies. You can have it for breakfast, lunch -- and it's very suitable for dinner with wine," Moriyasu tells CNN. 

"Each cake tastes different, depending which vegetables we use -- but I would say it tastes like something you've never had before."

Moriyasu's two sons have food allergies and so for years she had been tinkering with recipes, to find alternatives for sugar and wheat. 

"We had homemade meals as I wanted them to eat lots of vegetables, and not take too much sugar," she tells CNN.

Bert Guevara's insight:
I will surely enjoy going vegetarian if food looks this good! Even picky kids may make the switch to veggies if they are as colorful as these.

"Food is, and has always been, a place for creativity and innovation in Japan. Salad cakes are just one manifestation of food play in that nation."
"Without using sugar and wheat, I realized you can still have a fun and surprising experience eating a salad that is shaped like a cake. 
"Eating beautiful color energize and makes you smile. That's our wish."
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The best exercise to stay young ("try HIIT - high intensity interval training & boost mitochondria")

Regular high intensity interval training (HIIT) helps to reverse the declining ability of our cells to generate energy.

HIIT it! We’re often told that exercise is the best medicine, and it now seems that regular high intensity interval training (HIIT), in particular, is great for reversing the declining ability of our cells to generate energy. 

HIIT involves short bursts of very intense activity, interspersed with recovery periods of lower-intensity exercise. Sreekumaran Nair at the Mayo Clinic in Rochester, Minnesota, and his colleagues assigned groups of people aged between 18 and 30 and between 65 and 80 to three months of interval training, weight training or a combination of the two. Muscle biopsies were taken before and afterwards to measure the impact of these regimes on their cells. 

Interval training boosted the ability of the mitochondria within cells to generate energy by 69 per cent in older volunteers, and by 49 per cent in the younger group.

Bert Guevara's insight:
For seniors, try this routine anti-ageing regimen.

"Mitochondrial activity declines with age, which may aggravate fatigue and reduce the size and ability of muscles to burn excess blood sugar – a risk factor for diabetes. But this decline was halted and even reversed in the older interval-training group. “
"After three months of interval training, everything converged towards what we saw in young people,” says Nair. Interval trainers also saw surges in lung, heart and circulation health. The amount of oxygen they could inhale and consume at full tilt rose by 28 per cent in the younger group and by 17 per cent in the older group.
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The 10 Worst Foods For Your Heart (stay away from major sources of unhealthy fats, sugars & sodium")

The 10 Worst Foods For Your Heart (stay away from major sources of unhealthy fats, sugars & sodium") | Green Consumer Forum | Scoop.it

To keep your heart healthy for years to come, stay away from these major sources of unhealthy fats, sugars, and sodium.

1. Fast-food burgers

But in general, Druz says, “saturated fats from animals, especially when combined with carbohydrates, appear to have a deleterious effect on heart health."

2. Processed and cured meats

“The majority of people should be on a salt-restricted diet because of sodium’s link to high blood pressure,”

3. Deep-fried foods

“If you’re making a veggie stir-fry at home and you’re preparing it with olive oil and coconut oil, there’s certainly nothing wrong with that,” says Druz. “But what most people understand as typical fried food, the kinds you don’t prepare at home, should certainly be avoided.”

4. Candy

“The debate in cardiology has pivoted from saturated fat and cholesterol to sugar,” says Druz. “If there is one ingredient I would say anyone with heart disease or risk for heart disease must avoid, it’s added sugar in any form.”

5. Soft drinks and sugar-sweetened juices

6. Sugary cereals

“Eating refined carbohydrates and sugars in the morning is going to produce inflammation and make blood sugar go up and down, so you’ll crave more sugar throughout the day,” Druz says. Instead, she recommends having fruit along with an egg or avocado on whole-wheat toast.

7. Cookies and pastries

8. Margarine

To be safe, choose a soft, spreadable margarine that contains no partially hydrogenated oils, or stick with olive oil instead.

9. Meat-lovers pizza

10. Diet soda

Bert Guevara's insight:
There are foods which are so available on a daily basis, but may raise a red flag. Look through the list and find out why.

1. Fast-food burgers
2. Processed and cured meats
3. Deep-fried foods
4. Candy
5. Soft drinks and sugar-sweetened juices 
6. Sugary cereals
7. Cookies and pastries 
8. Margarine
9. Meat-lovers pizza 
10. Diet soda
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5 Times You Shouldn’t Drink Water - ("more isn't always better, even when it comes to water")

5 Times You Shouldn’t Drink Water - ("more isn't always better, even when it comes to water") | Green Consumer Forum | Scoop.it

We all know drinking water is a part of a healthy lifestyle, but there are times when you should back off the water.

Usually, you can't go wrong with H2O. It keeps us hydrated (obviously), helps us avoid overeating, and could even burn extra calories. But, like with many of your healthiest habits, more isn't always better, even when it comes to water. Believe it or not, there are a few times when you should back off the bubbler.

1. When you already chugged a bunch

If you chug enough to dilute your body's natural balance of salt, you can become too low in sodium, a condition known as hyponatremia.

2. When your pee is clear

If you see only clear urine in the bowl, you can probably cut back your water intake a smidge. Darker yellows can be a sign it’s time to get sipping.

3. When you ate a big meal

It's one of the simplest ways to cut back on a few calories: Drink a glass of water before a meal (or when a craving strikes) and you'll naturally eat a little bit less since that fluid is already taking up space in your fist-sized stomach. But for the very same reason, drinking too much water before or during a heavy meal can lead to discomfort.

4. When you’re doing a super-intense workout for a long period of time

We lose electrolytes, like potassium and sodium, through sweat. If you're seriously sweating it out, you'll need to replace those crucial nutrients, which aren't found in plain water.

5. When the water has a not-so-sweet secret

Because these sweeteners have been linked to increased hunger and even weight gain in some studies, commercially available flavored waters might do you more harm than good. Instead, try adding your own flavor to tap water by tossing in lemon, lime, cucumber, watermelon, berries, or even herbs.

Bert Guevara's insight:
Like any other good thing, water should be consumed in the proper time, at the right amounts. Check out these reminders.

"But, like with many of your healthiest habits, more isn't always better, even when it comes to water. Believe it or not, there are a few times when you should back off the bubbler."
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Starbucks Is Jumping on the Avocado Toast Trend ("can't wait to try this with fresh brewed coffee")

Starbucks Is Jumping on the Avocado Toast Trend ("can't wait to try this with fresh brewed coffee") | Green Consumer Forum | Scoop.it

Starbucks Is Jumping on the Avocado Toast Trend

Starbucks’s food offerings are getting a little greener this spring with the introduction of an avocado spread. 

Served in a plastic packet so you can top your toasts on the go, the “organic avocado spread” is made with “fresh, organic Hass avocados, sea salt, onion, garlic, jalapeño pepper and lime juice,” according to the coffee chain. The packets, which cost about $1, hit Starbucks locations nationwide on Tuesday.

Starbucks fans had mixed reviews, with some commenting on the bright green hue of the spread.

Bert Guevara's insight:
I love this idea. Looking forward to healthy coffee breaks.

"Served in a plastic packet so you can top your toasts on the go, the “organic avocado spread” is made with “fresh, organic Hass avocados, sea salt, onion, garlic, jalapeño pepper and lime juice,” according to the coffee chain. The packets, which cost about $1, hit Starbucks locations nationwide on Tuesday."
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Why Adjusting Your Thermostat Can Boost Your Metabolism ("good for insulin sensitivity increase")

Why Adjusting Your Thermostat Can Boost Your Metabolism ("good for insulin sensitivity increase") | Green Consumer Forum | Scoop.it

Fluctuating indoor temperatures are good for your metabolism, suggests a new scientific report.

In 2015, for example, the researchers found that diabetics who were exposed to 10 days of intermittent cold (59 degrees for a total of six hours a day) saw their insulin sensitivity increase by more than 40%. “This is comparable with the best available pharmaceutical or physical activity therapies,” the authors wrote. 

Several studies have also suggested that exposure to heat or cold can have effects—both positive and negative—on cardiovascular processes, including blood pressure and heart rate, as well as the immune system.

A variation in temperature “trains” the body’s vascular system, says lead author Wouter van Marken Lichtenbelt, PhD, professor of ecological energetics and health at Maastricht University in the Netherlands—sending warm blood to the skin and cold blood to the core of the body, for example.

Research has also shown that cold temperatures trigger an increase in calorie-burning brown fat, and improve muscle cells’ ability to take up glucose, or energy. (van Marken Lichtenbelt says it’s not yet clear whether it’s the change from warm to cold, or simply the cold itself, that’s responsible for these benefits.)

The authors argue that temperatures in modern homes and offices should be dynamic, and that building professionals should take this research into account when designing and managing living spaces and workplaces.

In other words, make your home and office mimic the outdoors, with natural ups and downs from day to day and month to month. (Think opening the windows instead of cranking up the AC, or dialing down your thermostat a few degrees on cold winter days.) In addition to potential health perks, he says, adjustments like these might also save money and energy.

Bert Guevara's insight:
This is new! Varying temperatures are good for diabets. Find out how.

"In 2015, for example, the researchers found that diabetics who were exposed to 10 days of intermittent cold (59 degrees for a total of six hours a day) saw their insulin sensitivity increase by more than 40%. “This is comparable with the best available pharmaceutical or physical activity therapies,” the authors wrote. 
"Several studies have also suggested that exposure to heat or cold can have effects—both positive and negative—on cardiovascular processes, including blood pressure and heart rate, as well as the immune system."
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Eye Problems in Elderly: Never Miss Eating These Foods ("choose colorful fruits and see clearer")

Eye Problems in Elderly: Never Miss Eating These Foods ("choose colorful fruits and see clearer") | Green Consumer Forum | Scoop.it

Because of the increasing percentage of the older population, the incidence of eye problems in elderly is expected to rise.

Aging is not reversible. However, many health related conditions can be prevented or at least have their negative effects to our body minimized. Since most people don’t like taking medications; other reasonable treatment alternatives should be considered. One of these alternatives is balanced nutrition.

The federal government’s National Eye Institute sponsored Age-Related Eye Disease Study (AREDS) found that adding vitamin C, E, beta carotene, zinc and copper at levels above the recommended daily allowances could reduce the risk of developing macular degeneration by 25%.

Vitamin C 

This vitamin is an effective antioxidant that protects many essential molecules of the body. It is a water-soluble vitamin that is necessary for the making of muscles, ligaments, collagens and structural components of blood vessels.

Vitamin E 

Vitamin E is also an antioxidant and protects against the oxidation of fat. The retina has a large amount of fatty acids and therefore, protection against free radicals is an important process in this tissue.

Beta Carotene Studies have shown that the daily beta carotene consumption in U.S. is around 3-6 mg/day and the average intake in U.S. men and women over 50 years of age is around 2.6 mg/day. The above mentioned study (AREDS trial) showed a positive effect of taking beta carotene in addition to vitamins C and E, zinc, and copper in reducing the rate of macular degeneration

Bert Guevara's insight:
Aside from eating healthy, check out these eye-friendly foods that are available at the market. It's never too early to start eating for a clearer view of the future.
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This $100 Gadget Is Taking Over Kitchens Everywhere ("this 7-in-1 cooker must be good to be in Time")

This $100 Gadget Is Taking Over Kitchens Everywhere ("this 7-in-1 cooker must be good to be in Time") | Green Consumer Forum | Scoop.it

The Instant Pot multi-tasking pressure cooker is Amazon's best seller in the kitchen category, with nearly 18,000 reviews. Cooks rave about it.

Instant Pot, which functions as a pressure cooker, slow cooker, rice cooker, steamer, sauté pan, yogurt maker and warmer, tends to draw the kinds of over-the-top reviews that seem plucked directly from infomercials. "I seriously can't believe how many foods can be cooked in here!" one reviewer wrote. "Love this!! I was scared to buy a pressure cooker but with all the functions on this it is a breeze to use," another said. The word "love" comes up a lot in these reviews.

How could such a hit product still remain relatively below the radar? The main explanation is that Double Insight, the Canadian firm that makes Instant Pots, has used very unconventional marketing strategies. In fact, the Instant Pot's runaway success was entirely viral.

Instant Pot has been very involved in low-cost social media marketing as well. The company encourages Instant Pot owners to join its Facebook community — which has nearly 450,000 members — where they can share recipes and crowdsource cooking advice. 

Instant Pot runs recipe contests and has a slew of cooking videos on its site — which is good, because one of users' few complaints is the steep learning curve for figuring out how to best use it. There’s a small but growing number of Instant Pot cookbooks too.


Bert Guevara's insight:
Every once in a while, someone comes up with a brilliant design for a cooking gadget that is also cheap. Check it out.

"Instant Pot, which functions as a pressure cooker, slow cooker, rice cooker, steamer, sauté pan, yogurt maker and warmer, tends to draw the kinds of over-the-top reviews that seem plucked directly from infomercials. ...
"How could such a hit product still remain relatively below the radar? The main explanation is that Double Insight, the Canadian firm that makes Instant Pots, has used very unconventional marketing strategies. In fact, the Instant Pot's runaway success was entirely viral."
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Eating More of This Will Make You Live Longer ("you have to love fruits & veggies to extend life")

Eating More of This Will Make You Live Longer ("you have to love fruits & veggies to extend life") | Green Consumer Forum | Scoop.it

A new study shows people that eat 10 helpings of fruits and vegetables lived longer

By now we know that eating more fruits and vegetables is good for our health, but a new study suggests that eating even more produce can prevent millions of deaths each year. 

In the report, published in the International Journal of Epidemiology, researchers from Imperial College London conducted a meta-analysis of 95 studies looking at fruit and vegetable intake. They estimated that 7.8 million premature global deaths could be avoided yearly if people ate 10 portions of fruits and vegetables a day. 

The researchers characterize 10 portions as 800 grams of fruits and vegetables a day. For context, one medium apple is around 182 grams. 

Already eating plenty of fruits and vegetables cut people’s risk of early death from heart disease and cancer. But the researchers estimated that if people ate up to 10 portions a day, there would be a 24% lower risk of heart disease, 33% lower risk of stroke, 28% lower risk of cardiovascular disease, 13% lower risk of cancer, and a 31% lower risk of dying early when compared to not eating any fruit or vegetables.

The fruits and vegetables that were linked to lower risk of heart problems included the usual suspects like apples, citrus, and leafy veggies like spinach. Other cruciferous vegetables like broccoli and Brussels sprouts as well as peppers and green beans were linked to potentially lower cancer risk.

Bert Guevara's insight:
Living longer made simple. Check this out.

"But the researchers estimated that if people ate up to 10 portions a day, there would be a 24% lower risk of heart disease, 33% lower risk of stroke, 28% lower risk of cardiovascular disease, 13% lower risk of cancer, and a 31% lower risk of dying early when compared to not eating any fruit or vegetables.
"But how realistic is it to ask people to eat up to 10 portions of produce? Considering fewer than 18% of Americans eat the recommended amount of fruit and less than 14% eat the recommended amount of vegetables, that will be a challenge."
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The Ingredient to a Long, Healthy Life is in Your Bowl of Cereal ("less sugar; more fiber is the key")

The Ingredient to a Long, Healthy Life is in Your Bowl of Cereal ("less sugar; more fiber is the key") | Green Consumer Forum | Scoop.it
Some scientists at the Harvard School of Public Health have been researching the impact of cereal fiber on diet for years. They found that people who reported in surveys a diet rich in cereal fiber lived longer than those who chose less well in the morning. They had a 19 percent reduced risk of death, compared to those who ate the least amount of cereal fiber. 
Crunching the numbers even further, the authors found that high fiber cereal eaters had a 34 percent lower risk of death from diabetes and a 15 percent reduced risk of death from cancer. People who ate a lot of whole grains and dietary fiber had a 17 percent lower risk of all-cause mortality. 
Cereal fiber, they conclude, is one “potentially protective component” of a really healthy, premature death-preventing diet.
Whole grains and regular dietary fiber also may help reduce your mortality risks, the study found, and those can be found in a large number of products. 
Consider oatmeal or a non-high fiber cereal (3 to 5 grams), eat a piece of wheat bread (about 5 grams) or a whole wheat tortilla (about 5 grams). Black beans are a rich source for dietary fiber (19.5 grams). And add even some fruit like apples (a large one has 4.5 grams) or a half a cup of blackberries (4.4 grams) all of that would add up to this ‘higher’ total that may improve your odds of living a longer life. 
And if you don’t want to spend hours reading labels at the grocery store, dietitian Lori Zanini said she tells her clients this fiber rule of thumb: “No animal product will naturally have this,” Zanini said. “Plants are where you should go to find fiber. It only comes from the cell walls of plants.”
The operative word is “may,” study author Dr. Lu Qi said. Keep in mind the study looks at connections; it doesn’t show causality. To definitively show cereal is the key to long life, the professor at the Harvard medical school and Harvard’s school of public health said, you’d need a clinical trial that would look at this specific issue.
Bert Guevara's insight:
We already know the health benefits of oatmeal, wheat bread, wheat tortilla and black beans. Now we learn that cereal fiber diet for breakfast is good for long life. Check this out.
But stay away from the sugary brands.

"They found that people who reported in surveys a diet rich in cereal fiber lived longer than those who chose less well in the morning. They had a 19 percent reduced risk of death, compared to those who ate the least amount of cereal fiber. 
"Crunching the numbers even further, the authors found that high fiber cereal eaters had a 34 percent lower risk of death from diabetes and a 15 percent reduced risk of death from cancer. People who ate a lot of whole grains and dietary fiber had a 17 percent lower risk of all-cause mortality. 
"Cereal fiber, they conclude, is one “potentially protective component” of a really healthy, premature death-preventing diet."
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5 Ways to Lower Your Cholesterol ("is it too hard to do live a healthy daily routine? start today!!!")

Learning you have high cholesterol can be scary, but the good news is that by making a few small changes to your diet and lifestyle, you can significantly lower your cholesterol levels.

How to Start Lowering Your Cholesterol Today 

1. Change the way you eat 

One of the contributing factors in the development of high blood cholesterol is a diet high in saturated fat, which is a form of fat typically found in foods that come from animal sources, including beef, pork, poultry, and dairy products like cheese and milk. Saturated fat can also be found in processed food and snacks like chips, cookies, and doughnuts.   

2. Lose weight 

Losing weight is key to helping you lower your blood cholesterol, particularly if you’re obese. Shaving off as little as 5 to 10 percent of your body weight will help you improve your cholesterol levels. As mentioned above, switching to a plant-based diet is a good first step to help you lose a few pounds. 

3. Start moving 

Regular physical activity doesn’t just help you maintain a healthy weight, it also helps you lower cholesterol by stimulating the enzymes that move the “bad” cholesterol in your blood to the liver, where they’re either converted to bile for digestion or excreted. 

4. Quit smoking 

Smoking creates a double whammy in terms of cholesterol by lowering HDL levels (“good” cholesterol) while simultaneously worsening existing LDL. Research suggests that the toxins produced by cigarettes oxidize LDL cholesterol, making the “bad” cholesterol more potent and damaging. 

5. Get enough sleep 

Sleep is as important as diet in combating high cholesterol. An investigation done by a research group in Helsinki concluded that the gene responsible for cholesterol transport is less active in those who are sleep-deprived. The study also showed that people who suffer from sleep loss have lower HDL levels compared to those who are getting at least seven hours of sleep each night.

Bert Guevara's insight:
Lowering Your Cholesterol Is Easier Than You Think

"You can see that lowering your cholesterol level doesn’t have to be a difficult process. Even though millions of Americans are taking statin drugs to lower their cholesterol levels, you can make a bigger impact by simply making a few positive lifestyle changes. As you develop good eating habits, exercise regularly, and get plenty of sleep each night, you’ll fight off “bad” cholesterol and better utilize “good” cholesterol to boost your overall health and significantly reduce your risk for heart disease and stroke."
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Eat a rainbow: The benefits of colorful foods ("check out the infographic; each color has a purpose")

Eat a rainbow: The benefits of colorful foods ("check out the infographic; each color has a purpose") | Green Consumer Forum | Scoop.it

The following infographic explains the health benefits of colorful fruits and vegetables.

The following infographic explains the health benefits of colorful fruits and vegetables. 

Nutritionists tell us to eat fruits and vegetables of many different colors in order to get a wide range of nutrients, but do you know what those nutrients actually are or what they do for your health? This fun, informative infographic has lots of specific facts and tips that will inspire you to fill the fruit bowl and crisper and get munching.

Bert Guevara's insight:
Check out the info-graphics in the original article. 
You will not go wrong. My advise: eat all of them (as much as possible) according to their season and as natural as possible.

Although I cannot document it, colorful foods have improved my eyesight despite my diabetes.
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Does Drinking Soda Really Give You Diabetes? ("better to get used to water in quenching your thirst")

Does Drinking Soda Really Give You Diabetes? ("better to get used to water in quenching your thirst") | Green Consumer Forum | Scoop.it

Find out what your soda habit is doing to your blood sugar and risk of diabetes.

In a study of over 1,600 people, those who drank regular soda more than 3 times a week were 46% more likely to develop prediabetes—a disease where your blood sugar is elevated, but not quite at the diabetes threshold—over a 14-year period than those who didn’t drink any of the beverage. 

Even just one 12-ounce can of soda more than three times a week is enough to raise your health risk. 

This link between soda and prediabetes persisted even after the researchers adjusted for potential factors that may be skewing the relationship, like calorie consumption, physical activity levels, and body mass indexes (BMI).

One possible reason is that the sugar content of regular soda may overwhelm the drinker’s system with excess glucose and fructose, says lead study author Nicola McKeown, PhD, of Tufts University. 

The extra sugar rush raises the amount of sugar in your body in the short-term. But it can also mess with your system long-term, by changing the way the pancreas releases insulin, a hormone that allows your body to absorb glucose for energy. As a result, you can develop insulin resistance, a condition where your body needs higher and higher amounts of insulin to function, says McKeown. When your body can’t churn out enough insulin to keep up with that demand, the glucose builds up in your blood, and you can develop prediabetes, and eventually diabetes.

Bert Guevara's insight:
Why? 
One possible reason is that the sugar content of regular soda may overwhelm the drinker’s system with excess glucose and fructose. 

"The extra sugar rush raises the amount of sugar in your body in the short-term. But it can also mess with your system long-term, by changing the way the pancreas releases insulin, a hormone that allows your body to absorb glucose for energy. As a result, you can develop insulin resistance, a condition where your body needs higher and higher amounts of insulin to function, says McKeown. When your body can’t churn out enough insulin to keep up with that demand, the glucose builds up in your blood, and you can develop prediabetes, and eventually diabetes."
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Can Organic Food Prevent a Public Health Crisis? | Civil Eats ("recent findings clearly show benefits")

Can Organic Food Prevent a Public Health Crisis? | Civil Eats ("recent findings clearly show benefits") | Green Consumer Forum | Scoop.it

From children’s development to antibiotic resistance, a new European Parliament report charts the many benefits of organic food.

Previous reports have looked selectively at the potential benefits of organic food and agriculture—its environmental sustainability or whether it contains certain pesticide residues, for example. This report, however, takes an unusually comprehensive look at the full range of possible benefits, from nutrition to absence of toxics. It’s also based on hundreds of studies that include food analyses and epidemiological and laboratory studies. 

Their findings are clearest when it comes to minimizing exposure to pesticides and to antibiotics used in livestock production. But the report also found that organically grown produce tends to contain less of the toxic metal cadmium—which the authors note is “highly relevant to human health.”

Most striking in its findings is the evidence suggesting organic food can help protect children from the brain-altering effects of some pesticides. And while there is evidence of greater nutrient content in some organic food—particularly milk and meat—as health benefits, these differences appear to be less significant than organic food’s lack of hazardous chemicals. 

When it comes to pesticides, antibiotic resistance, and cadmium exposure, the authors write, “If no action is taken, an opportunity to address some important public health issues would be missed.”

Bert Guevara's insight:
Is organic food better for us? A growing number of scientific studies suggest that it is.

"Previous reports have looked selectively at the potential benefits of organic food and agriculture—its environmental sustainability or whether it contains certain pesticide residues, for example. This report, however, takes an unusually comprehensive look at the full range of possible benefits, from nutrition to absence of toxics. It’s also based on hundreds of studies that include food analyses and epidemiological and laboratory studies. 
"Their findings are clearest when it comes to minimizing exposure to pesticides and to antibiotics used in livestock production. But the report also found that organically grown produce tends to contain less of the toxic metal cadmium—which the authors note is “highly relevant to human health.”
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