12 “Super Foods” to add to your diet!

Jan 21

There are certain foods out there that have come to earn the label super food. Super foods can improve your health by lowering your risk of heart disease and stroke, while boosting your energy, focus, and mental sharpness. The best part is that you get these benefits using all natural foods, instead of items containing chemicals and drugs.   Here’s a list of 12 super foods and a description of how they’ll help your body and mind:   1.      Sweet Potatoes. Sweet potatoes are packed with added fiber, potassium and vitamin C. You can cook them in many ways including baked or mashed, as well as cubed in soups.   2.      Blueberries. Blueberries are definitely a super fruit! They contain beneficial antioxidants as well as vitamin C and fiber. They make a healthy treat and they’re easy to eat on their own or in smoothies and baked goods.   3.      Bananas. Bananas make the list because of their beneficial nutrients as well as high potassium content. They also contain a healthy dose of vitamin B6.   4.      Broccoli. Broccoli is a vegetable that contains a healthy amount of vitamin C and folic acid. If you don’t like the taste, you can use some spices, cheese, or dip to add some flavor.   5.      Spinach or Kale. Both options come packed with many beneficial ingredients. They are the best leafy green vegetables that you can eat. They contain folate, potassium, magnesium, iron, and more. Plus they’re easy to add to salads.   6.      Apples. So now you know there’s truth to the saying that an apple a day keeps the doctor away! They contain many of the benefits of the other super food fruits, as well as a decent fiber content. They’re also a low glycemic index food. Apples can help you stay full and may help with weight loss.   7.      Baked Beans. Protein, fiber and calcium are just some of the benefits of this low GI super food. Baked beans have also been known to lower the chances of bowel type cancers because of the unique way they’re digested.   8.      Chia Seeds. Chia seeds contain calcium, manganese, and phosphorus, and are a great source of healthy omega-3...

Read More

Incorporating these daily are the key to your health

Jan 10

Isn’t it ironic that the acronym for the “Standard American Diet” is “SAD”?  But that is exactly what it has become over the years.  Our diet has become overrun by processed foods, sugars and synthetic sugars such as high fructose corn syrup, salt, and lets not forget genetically modified food which makes up about 80% of what’s in the food supply. The consequence of these unhealthy trends has resulted in an explosion of illnesses and disease such as Type II diabetes, heart disease, cancer, food allergies and in-sensitivities, auto immune diseases, and digestive issues.  $2.8 trillion spent on health care annually in this country doesn’t paint a pretty picture.  How have we tried to address this?  The pharmaceutical industry would like us to believe that there is a “pill for every ill”.  Just watch how many commercials you see during your favorite TV program and you’ll see what I mean.  We make up 5% of the world’s population and take 50% of it’s prescription drugs.  Our government would have us believe that healthcare reform is the key.  Yet they subsidize the very products that are making us so unhealthy.  What we need to do is stop putting the cart before the horse and realize that PREVENTION is the answer, and not better treatment. And when we think about what we can do to prevent illness and disease in the first place, what we should incorporate into our diets can be summed up in one word.  Phytonutrients.  What are they and where do we get them from?  They are the ingredients that we find in all of the fruits and vegetables that are readily available to us.  There are literally thousands and quite possibly tens of thousands of different phytonutrients that one can find in all of the fruits and vegetables available to us.   Phytonutrients are concentrated mostly in the skins of fruits and vegetables and are responsible for their color, hue, and flavor.  Some of the fruits and vegetables that are most rich in phytonutrients include broccoli, kale, tomatoes, red onions, green tea, grapes, red cabbages, sweet potatoes, spinach, blueberries, blackberries, raspberries, apples, and many more. Why are phytonutrients so beneficial?  The main reason is that they help...

Read More

Eating Out at Restaurants and Staying Healthy

Jan 06

 Restaurants are notorious for sneaking in unhealthy ingredients. If you want to learn more about this, please refer to my March 4th  or March 26th  posts that detail this further.  Some people think that the only way to remain truly healthy is to avoid eating out at most restaurants altogether. Or perhaps you can only eat at restaurants that are geared solely towards maintaining health. This simply isn’t true!   The truth is that with a little research and smart thinking, you can enjoy most restaurants from fast food joints up to four-star establishments and still maintain a balanced diet.   Here are some important tips to keep in mind as you continue to enjoy eating out:   Look for the light menu. Every restaurant won’t have a light menu, but a growing number of chain restaurants are promoting light alternatives without much searching. You may even find light menus up on the fast food board. You’ll soon find that light doesn’t always mean you’ll be giving up flavor.   Take half your dinner home. Dinner is served in larger and larger portions all the time. Sometimes your meal won’t be unhealthy, but your portion size will be. To avoid overeating, you can simply ask your waiter to serve you half the meal and box up the other half for you to eat for lunch tomorrow.   Go grilled. One way to eat smart is to opt for grilled instead of fried items. Fried foods have gobs of additional calories and fat. Grilled chicken or fish make great choices because they’re lean proteins as well.   Avoid drinking extra calories. If you’re watching those calories, don’t forget to count the calories that you drink. Drinking soda products or alcoholic beverages while you’re out can add calories quite quickly.   Choose water with lemon as an alternative and then you’ll only need to worry about the calorie content of your meal.   Be salad smart. You can choose a salad as your main dish as a way to eat smart. You’ll probably find that there are bigger salads on the menu beyond the house or side salad. Many of them contain a bigger vegetable variety or meat such as chicken....

Read More