I love garlic, it gives a delicious taste to almost everything: bread, rice, soups, even vegetables; and despite its strong aroma, using garlic on a regular basis can really add a boost to our health. Garlic strengthens the immune system, is good for heart diseases and atherosclerosis, kills some intestinal parasites, is antibacterial, and full of antioxidants. It's absolutely amazing!

I try to cook with it often (see one immune system booster soup recipe here). But every once in a while I like to eat it raw, especially when I start feeling the first symptoms of a cold. It's more potent that way. To avoid the strong flavor, I like to take two cloves, chop them in small pieces, and swallow them like pills without chewing them. 

So, if in these cold winter days, your throat is getting a tickle...eat garlic! I promise you will not regret it.

Do you know any other ways for consuming raw garlic?

Are dried fruits nutritious?

I always thought of them as candy, but the answer is Yes! It is however important to choose them wisely. Dried fruits are simply fresh fruit with the water removed, and this process of dehydration, in fact, causes some nutrients to become more concentrated. A study published in the Journal of the American College of Nutrition for example, found that antioxidants in figs, plums, grapes, and cranberries are more potent that in the fresh fruit version.

It is important to be aware that the calories of dried fruit are approximately twice of the ones found in fresh fruit. Because dried fruits are so small and tasty, we can tempted to indulge excessively, but remember that due to the high concentrations of calories and nutrients, smaller amounts count for more, a 1/2-cup serving is equal to a 1-cup of fresh fruits.

Additionally, many manufacturers add sugar for extra flavor. These sugar added dried fruits are more like candy than a healthy snack and should be avoided (no wonder why I never thought of them as nutritious).  So, always check the ingredients box to avoid dried fruits that have sugar and sulfur dioxide. The best dehydrated fruits to consume are apricots, figs, tomatoes, raisins, blueberries, and cherries.

If chosen and consumed properly, eating dried fruits can help us meet the recommended daily fruit intake. This is my favorite brand if you would like to try them.

References:

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/cup.html

Vinson, J., Zubik, L., & Bose, P. (2005). Dried Fruits: Excellent in Vitro and in Vivo Antioxidants. Journal of the American College of Nutrition, 24(1), 44-50.

http://www.cdc.gov/obesity/downloads/FandV_2011_WEB_TAG508.pdf

http://www.livestrong.com/article/323850-is-dried-fruit-good-for-you/

 Photo my own

Why is lemon water so amazing?

We are always looking for easy ways to improve our health, and every once in a while, one trick keeps coming up: drinking lemon water...because nothing can be easier than squeezing some lemon juice in our water every day.

I usually squeeze 1/2 a lemon in a glass of warm (not hot) water almost every morning.

     So why is lemon water so amazing?

- it aids digestion: and encourages the production of bile

- boosts immune system: lemons are high in vitamin c, which protects the body against  immune system deficiencies.            

- soothes redness and inflammation in throat

- balances PH levels: lemons are one of the most alkaline foods for the body. lemon is a citric fruit, but once it has been fully metabolized, it has an alkalizing effect, raising the PH levels of   our  bodies.                          

- increases citrate levels in the urine, which helps prevent kidney stones

 Is lemon water part of your daily routine?

10 ways to start eating healthier in 2015

  1. Add vegetables to your breakfast and fruits to your lunch meal.

  2. Replace coffee with green tea

  3. Bake, grill, or roast, instead of frying

  4. Buy organic

  5. Bring lunch to work more often

  6. Have a piece of fruit instead of drinking commercial juice

  7. Don't skip breakfast

  8. Snack on fruits and nuts instead of sugary treats

  9. Add seeds to everything: salads, sandwiches, cereals...

10. Pay more attention to your portion sizes

First photo credit: Τϊζζ¥ via photopin cc (modified). Second photo edition with photos from pixabay, wikicommons, and creative commons

Relax...while getting nutrients. The benefits of Epsom salt baths

Epsom salt baths have become my latest indulgence, especially with all the craziness of final exams and papers. My mother told me about it when I moved to Houston to start graduate school, probably anticipating days of complete stress. So when I want a quiet, relaxing moment, I pour an Epsom salt bath, turn down the lights, play some music, and … soak.

Yet Epsom salt baths don’t just help us relax, they also improve our health!

That’s because Epsom salt is not salt at all, but really magnesium-sulfate. The Journal of the American College of Nutrition says that at least 68% of Americans are magnesium deficient, which is of great concern since magnesium is the second most abundant element in human cells and the fourth most important positively charged ion in the body. It helps the body regulate over 325 enzymes and plays an important role in organizing many bodily functions, like muscle control, electrical impulses, energy production and the elimination of harmful toxins. Thankfully, soaking in a bath with Epsom salt is one of the easiest ways to get a boost, because magnesium and sulfate are both easily absorbed through the skin. And for the athletes out there, or anyone with muscle pain from working out, Epsom salt is also a well-known remedy for muscle aches and pains.

Add 2 cups of bath salt to warm water in a standard-sized bathtub. I love to add 10-15 drops of lavender oil, light some candles, and listen to soft music to increase the relaxing effects.

Where to buy it? You can buy Epsom salt baths at any pharmacy, or online, like amazon. The Epsom salt council states that any package that has a "drug facts" box or that's labeled "USP" has been manufactured, tested and certified to meet stringent regulatory standards that are safe and acceptable for human use.

(If you are pregnant or have any health concerns, please check with your doctor before using Epsom salts).

References:

King, D., Mainous, A., Geesey, M., & Woolson, R. (2005). Dietary Magnesium and C-reactive Protein Levels. Journal of the American College of Nutrition, 24(3), 166-171. Retrieved December 17, 2014.

http://www.mgwater.com/transdermal.shtml

https://www.painscience.com/articles/epsom-salts.php
http://www.epsomsaltcouncil.org/faq/

First photo taken by Steve Cole from GettyImages "bubblebath"/ Second photo, my own

It’s my birthday: time to review a longevity checklist

In the last years, besides being a special occasion to share with friends and family, my birthdays are also becoming a reminder to check how my personal choices are helping towards my goal of a good quality and healthy life.

Advances in health treatments and education have increased life expectancy. And although some things about life are out of our control, seemingly unimportant habits, and what we eat, have a profound influence on how long and how well we will live. Since it’s my birthday today, I thought I will share this very educational Dr. Oz’s longevity checklist:

START SLIDESHOW

Living until you’re 100 isn’t just about making it there, it’s about feeling good every step of the