Portrait of a Friend

I can't give solutions to all of
life's problems, doubts, or fears.
But I can listen to you and
together we will search for answers.

I can't change your past with all it's heartache and pain,
nor the future with it's untold stories.
But I can be there now when you need me to care.

I can't keep your
feet from stumbling.
I can only offer my hand
that you may grasp it
and not fall.

Your joys, triumps, success,
and happiness are not mine;
Yet I can share in your laughter

Your decisions in life are not mine to make, nor to judge;
I can only support you, encourage you,
and help you when you ask.

I can't prevent you from
falling away from friendship,
from your values, from me.
I can only pray for you,
talk to you, and wait for you.

I can't give you boundaries which I have determined for you,
But I can give you the room to change, room to grow,
room to be yourself.

I can't keep your heart from breaking and hurting,
But I can cry with you and help you pick up the pieces
and put them back in place.

I can't tell you who you are.

I can only love you and be your friend.

There might not be a perfect cure for asthma, but we can find many superfoods with a nutrient profile that is particularly well suited for preventing and alleviating asthma symptoms such as shortness of breath, wheezing and chest tightness. Let’s take a look at 12 such foods and their asthma fighting qualities. 1. AVOCADOS - is one of the prime source of Glutathione, which has been shown to protect cells against free radical damage and to detoxify foreign substances such as pollutants. Without glutathione, other antioxidants would not be able not function efficiently. Avocados are also a good source of vitamin E, particularly for people whose asthma is linked to a nut allergy (nuts are one of the most common sources of vitamin E). However, if you have been diagnosed with a latex allergy, you may want to be careful with avocados, particularly non-organically grown produce. Many suggests that people who are allergic to latex are often also allergic to avocados and other foods that may contain substances called chitinases. Organically grown avocados not treated with ethylene gas contain lower levels of chitinases. 2. BROCCOLI SPROUTS - are true nutritional treasure and a great addition to your diet if you suffer from asthma. A recent study found that the study participants who ate broccoli sprouts for 3 days had an increase in antioxidant compounds that control the airway inflammation associated with bronchial asthma. The effect was most pronounced in those who ate the most broccoli sprouts. Available at many health food stores and grocery stores, broccoli sprouts make a great addition to salads, soups, salsa-topped dishes, and sandwiches. 3. APPLES - Studies show that apples possess some extraordinary properties that may provide protection against asthma. One study discovered that pregnant women who ate apples protected their child from developing asthma. Another study found that by drinking apple juice daily children could reduce their chance of suffering from wheezing by 50%. These beneficial effects of apples may be linked to their high concentration of bioflavonoids, such as quercetin. Quercetin is known to possess strong anti-histamine, antioxidant, and anti-inflammatory properties. When buying apples, be sure to purchase organically grown fruit: together with peaches, conventionally grown apples top the list of fruits that contain the highest levels of pesticides and other harmful chemicals. 4. BANANAS - Including bananas in your diet may help you breathe easier. According to a British study, children who ate just one banana a day had a 34% lower chance of developing asthmatic symptoms such as wheezing. The results where not surprising considering that bananas are one of the best sources of pyridoxine, commonly known as vitamin B6. Pyridoxine plays a critical role in the production of adenosine triphosphate (ATP) and cyclic adenosine monophosphate (cAMP), molecules that have been shown to help relax bronchial smooth muscle tissue. 5. GINGER - one of the oldest spices in the world, is well known for its cold treating powers, but it may also help alleviate asthma symptoms. Its asthma fighting properties are thought to be attributable to gingerols, strong anti-inflammatory substances that also give ginger its distinctive flavor. Fresh ginger, which is said to be the most effective form of ginger, is available year round in the produce section of your local supermarket .6. SPINACH - Popeye was right about one thing: you'd better eat your spinach! The nutritional profile of spinach makes it an excellent health food and an important functional food to be included in any anti-asthma diet. One study with 68,535 female participants found that women with a high intake of spinach had a lower prevalence of asthma. This is not surprising considering that spinach features a host of important asthma preventing nutrients, including beta-carotene (spinach is one of the best sources of beta-carotene there is), vitamin C, vitamin E, and magnesium. It also has a substantial potassium content in proportion to its calorie content: a 100 calorie serving provides about 40% of the reference daily intake for this important anti-asthma mineral. 7. ROSEMARY - It contains rosmarinic acid, that may help alleviate asthma symptoms due to its strong antioxidant and anti-inflammatory properties. The antioxidant power of rosmarinic acid is believed to be even stronger than that of vitamin E. In addition, rosmarinic acid encourages cells to create prostacyclins, which help keep the air passages of the lungs open and thus promote easy breathing. Rosemary can be used to flavor fish, roast meats, and tomato sauces, but also fruits, especially oranges. 8. SUNFLOWER SEEDS - are brimming of anti-asthma nutrients, as these mild nutty tasting seeds are loaded with vitamin E, potassium, and magnesium. They are also a good source of selenium, with 1 cup providing more than 1/3 of the recommended daily intake for this important mineral. Furthermore, sunflower seeds are among the seeds and nuts that are least likely to cause allergic reactions in people. But, be careful while consuming them, as they are quite calorie-dense. 9. SWEET POTATOES - are one of the oldest vegetables known to man and one of the most nutritious too. Sweet potatoes are one of the foods that are least likely to cause allergic reactions, which is great news since asthma is often linked to allergies. What’s more, sweet potatoes contain plenty of vitamin C and potassium as well as unique root proteins which, according to preliminary studies, may have significant antioxidant properties. The pink, orange, and yellow varieties are also one of the most concentrated food sources of beta-carotene (the more intense the color, the more beta-carotene). 10. KALE - This relatively unknown member of the cabbage family is a nutritional powerhouse packed with vitamins and other phytochemicals that have been shown to alleviate symptoms associated with asthma. Not only is kale a great source of vitamin C, it is also one of the most concentrated dietary sources of beta-carotene (kale contains 10 times the beta-carotene of broccoli). Kale can be eaten raw, for example as a substitute for iceberg lettuce in salads. The beautiful green leaves of kale can also be transformed into a savory warm dish by sautéing the leaves and mixing them with chopped onions, crushed garlic and a drizzle of extra virgin olive oil. 11. TURMERIC - a spice that lends its yellow color to curries and many other foods, has long been used in traditional Asian medicine to treat asthma and many other conditions and diseases. In recent years, western medicine has started to pay greater attention to this extraordinary spice. Recent research suggests that turmeric possesses strong anti-inflammatory properties. Although best known for its use in Indian style curries, turmeric can also be used to add flavor and color to fish, seafood, meat, rice, vegetable, and pasta dishes.

10 Tips On How To Look Younger

Appearance is very important, it is the first thing you notice when you meet someone. As you grow older the body starts to let you down, but there are a few things that you can do. Some ideas are very simple, while others need a bit of work but they can all help to turn back the clock and make you look younger.   1. Standing up straight is one of the best ways to look younger and more confident. Standing straight, with shoulders back and down with your tummy pulled in. At first you will need to practice and check yourself that you are standing up straight but soon it will become second nature. Doing exercises to strengthen your tummy muscles will also help.   2. Having enough sleep, at least 7 to 8 hours a night will make you feel healthier and younger. Your body needs sleep so that it can repair your body cells and refresh you mind.   3. Smiling makes you look radiant and younger. Smiling also distracts from areas that show your age. A smile just changes your whole face, try standing in front of a mirror and see what smile can do for your face.   4. Just because you are older does not necessarily mean that you have to have a short haircut. It all depends on the shape of your face, a short hairstyle can be cut to flatter and frame your face. This can be great to draw attention away from signs of ageing. Though longer hairstyles can be just as flattering as long as you have a good haircut that is shaped and maybe layered. A good hairdresser should be able to advise on the best way to cut your hair, as it does not just depend on the shape of your face but also on the texture and volume of your hair.     5. Colouring your hair is also a great way to hide the tale tell grey hairs. It is best to choose a colour that is close to your original colour so that it naturally compliments your facial tones. Otherwise you can have high lights or low lights put into your hair, and these do not require re-doing as frequently as an all over colour.   6. Choose the right clothes to compliment your body and hide the areas that you do not like. For example if you have flabby arms you can wear three quarter length sleeves to hide them. Soft colours will help you look younger because your skin tones become greyer as you get older.   7. Keep your teeth clean, with brushing and flossing, and with regular visits to the dentist to have your teeth checked. Getting teeth cleaned to prevent plague build up can also save you losing teeth unnecessarily. If your teeth are discoloured, the dentist might suggest whitening them, so that you will be happy to smile and show off your teeth.   8. Losing weight can also help you look younger. Make sure that as you lose weight that you tone your body with aerobic and resistance exercises.   9. Make-up can also help as long as you do not cake it on. Use a light foundation that does not sink into the wrinkles and emphasis them is better than a heavier one that does. Be careful about which eye shadows to use, cream ones will sink into your wrinkles.   10. Look after your skin. Do not clean your face with soap and water but with a proper cleanser so that it dissolves all the make-up on the face and cleanses it properly. Always make sure that you remove your make-up every night as one night leaving it on can age your skin eight days. After cleaning your skin make sure that you moisture it so that it keeps your skin hydrated and younger looking .

 

 

1. PROTECTS AGAINST CANCER – 

Spinach contains a strong antioxidant called kaempferol, 

which helps prevent the formation of cancerous cells 

in the body.

2. BRAIN FOOD – 

These leafy greens will help slow the effects of ageing on the brain due to 

its folic acid conten, a B vitamin which also assists the body in maintaining 

a healthy heart.

3. NUTRIENT-DENSE – 

Low in calories and high in vitamins, just one cup of spinach contains 

more vitamin K and vitamin A than your daily requirement 

and nearly 40% of your magnesium requirement.

4. LOWERS BLOOD PRESSURE – 

Just a single portion of spinach will help lower high blood pressure 

within hours due to the mineral magnesium, which helps prevent 

cardiovascular disease.

5. ALLEVIATES FATIGUE – 

Spinach holds high levels of iron, which carries blood and oxygen 

throughout the body and is responsible for lessening fatigue 

and giving you that added energy boost.

8 Foods

that Keep You Fuller Longer !!!

Filling Foods 
Has your stomach ever growled in anticipation of lunch,

 even though you just ate breakfast ???

 

 At some point, we've all fallen victim to an unexplained raging appetite,

 which can lead to eating snacks that are high in calories,

 sugar and fat-and, of course,

 weight gain.

 

But instead of popping pills that'll supposedly curb hunger,

 turn to something surprising: food. It sounds contradictory,

but eating can actually suppress your appetite-as long as you

 choose the right foods.

 

Try one of these extra-satisfying eats to keep your appetite in check.

Eggs

There's a reason people are clucking about eggs lately. A recent study from the Pennington Biomedical Research Center in Baton Rouge, LA, found that overweight people who ate eggs for breakfast take longer to get hungry later. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full. "Eggs are a perfect combination of protein and fat, so they're more satisfying than other breakfast foods," says Julie Kaye, MPH, RD, CDN, a registered dietitian in New York City. Worried about cholesterol ??? Don't be.

 

"Despite the high content in yolks, eggs aren't the main culprit in raising blood cholesterol," explains Kaye.

If you're still concerned, try liquid egg whites,

which also contain protein and can stave off hunger. 

Avocados The green, creamy flesh of an avocado isn't just tasty-it's also filled with fiber and heart-healthy monounsaturated fat.

 

 In other words, avocados might be the perfect fill-you-up food. "Foods high in fiber and rich in fat take longer to digest,

 allowing you to experience less overall hunger-and possibly take in fewer calories," says Erin Palinski, RD, CDE, LDN, CPT,

author of the forthcoming Belly Fat Diet for Dummies.

 

Research also shows that avocados' oleic acid, a monounsaturated fat, tells your brain that your stomach is full. Just remember that, nutritious as they are, avocados are high in calories-stick to snacking on half the fruit (about 140 calories) each time.

 

Legumes

A serving of beans, lentils,

 chickpeas or even peanuts delivers the right feel-full combo of lean protein,

complex carbs and good fats. According to Julie McGinnis, MS, RD, a registered dietitian,

certified herbalist and owner of The Gluten Free Bistro in Boulder, CO, research has shown that this trio can keep blood sugar stable.

 

 "And stable blood sugar means getting a full feeling-and keeping it," she says. 

Cayenne Pepper 
This potent spice is a proven appetite suppressant. 

 

Researchers from Purdue University in West Lafayette, IN, found that people who added half a teaspoon of the red pepper to a meal

ate 60 fewer calories at their next meal. Bonus:

 

Sprinkling half a teaspoon of cayenne pepper over some food

can cause your body to burn an extra 10 calories. Ay, caramba !!! 

Water

There are lots of reasons to raise your glass for water.

 

 H2O is critical for keeping organs, joints, tissues

 and the digestive system functioning well,

but it can also curb hunger,

says Elizabeth DeRobertis, MS, RD, CDN, CDE,

a registered dietitian in Harrison, NY. In fact, one study showed that participants who drank two cups of water

 before a meal ate 75 - 90 fewer calories than people

who drank no water at all. 

Greek Yogurt

Rich in calcium and low in sugar,

 Greek yogurt is protein-packed-a typical six-ounce

serving has 15 - 20 grams,

which is twice the amount in regular yogurt

and about the same as in a piece of lean meat.

 

 "The protein in foods is one of the main factors in feeling satisfied," says Kaye.

 

"Protein-rich foods also contain some fat in varying amounts,

which also keeps you full for a longer period."

 

Soup

Eat more soup,

 experience fewer cravings ???

Absolutely,

 according to recent research from Pennsylvania State University.

 

In the study,

women who ate a serving of low-calorie chicken and rice soup as a morning snack (don't knock it 'til you've tried it!) ate 100 fewer calories at lunch than women who started their day with chicken-and-rice casserole.

 

 You can thank soup's high water content for that full feeling-though the fiber-filled veggies and hot temperature don't hurt (dietitians say that sipping warm liquids can curb your appetite). Make sure to slurp broth-based soups,

 not creamy ones,

which can be fatty and highly caloric,

says DeRobertis.

Almonds

All nuts have heart-healthy fats,

but almonds contain the most fiber per serving, which can keep you fuller,

longer. "Eating about 15 almonds between lunch and dinner can stave off that 4 P.M. energy dip,

 helping you avoid those cookies in the break room," says Kaye. Interestingly,

one study suggested that our bodies may not absorb all of the fat in almonds,

which might lead to an overall lower calorie intake when eating them. Still,

don't overload on these snacks.

"Eating too many almonds spoils your appetite for your next meal and contributes significant calories to your daily intake," says Kaye.

GOOD MORNING 

 

 

 

Whenever you want, to know how rich you are?

Don’t count your money

Just drop a tear and look around at the,

Number of hands that reach out to wipe your tears….

 

                        

 

Time is like a river, you cannot touch the same water twice

Because the flow that has passed, will never pass again

So enjoy every moment of your life……

 

                        

Have a nice day...