Blue - Black - Rasp - Straw - Berries
In addition to being flavorful, colorful, and delightful, strawberries, raspberries, blackberries and blueberries are packed with important nutrients our bodies need to stay healthy.
My Fit Foods - Super Berries Berries - the Tasty Antioxidant Solution! The National Cancer Institute reports that eating at least five servings of fruits and vegetables every day can help reduce the incidents of cancer.
Yet, only one out of every ten people actually follows these guidelines. Berries are a delicious way to get antioxidants, phytochemicals, and other important nutrients that may reduce cancer rates. Fresh berries of all kinds are: Loaded with Strong sources of vitamin C, fiber, folic acid, and phytochemicals (or phytonutrients as they are sometimes called) sodium-free, cholesterol-free and low in calories and fat. Add to quinoa, oatmeal or an awesome whole grain pancake recipe, or blend them into your favorite protein supplement shake, and you are well on your way to building a complete and balanced fresh balance diet plan.
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Commonly known in the United States as broccoli raab (also spelled broccoli rabe), this truly is a vegetable with many names around the world.
Originating in the Mediterranean and also China, it is actually a
descendant from a wild herb. Today, Rapini is found growing in California, Arizona, New Jersey, Quebec and Ontario. It is one of the most popular vegetables among the Chinese. It is
probably the most popular vegetable in Hong Kong and also widely used in the western world.
Although it has broccoli's name, broccoli raab is not related to broccoli. It is, however, closely related to turnips, which is probably why the leaves look like turnip greens. Lots of broccoli-like buds appear here and there but a head never forms. It is grown as much for its long-standing, tasty mustard-like tops as for their multiple small florets with clusters of broccoli-like buds.
Good-quality broccoli raab will have bright-green leaves that are crisp, upright, and not wilted. One of the many health benefits of this vegetable is that it is rich in certain phytochemicals, including sulforaphane and indoles. These are chemicals which are proving to protect us against cancer.
Broccoli truly is a wonder vegetable. Only 25 calories and broccoli is high in vitamin A, and is a good source of folic acid (especially important for pregnant women), calcium, potassium, vitamin C (ounce for ounce, more vitamin C than an orange!) and beta-carotene (an antioxidant).
It is packed with antioxidants. It also contains the phytochemical sulforaphane, a natural chemical that stimulates the body to produce enzymes which destroy carcinogens, and therefore which can help reduce the risk of cancer. Johns Hopkins University study showed that Broccoli is more effective than
Page 99 antibiotics for peptic ulcers and stomach cancer. This is a cruciferous vegetable.Ounce for ounce, broccoli has as much calcium than a glass of milk and more vitamin C than an orange! It is one of the best sources of vitamin A and has more fiber than a slice of wheat bran bread.
Spinach is an excellent source of iron, calcium, chlorophyll, beta carotene (needed for the production of Vitamin A), vitamin C, riboflavin, sodium and potassium. As it is a rich source of iron, it helps build the blood, whilst its sulphur content helps to clean the liver. Its Vitamin A content can help prevent night blindness.
Spinach can partially interfere with the absorption of calcium because of its high content of oxalic acid. , Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year their season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.
Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. (Many of these substances fall into a technical category of flavonoids known as
methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric Aden carcinomas), and in studies on mice, to reduce skin cancers (skin papillomas).
A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer. A carotenoid found in spinach and other green leafy vegetables fights human
prostate cancer two different ways, according to research published in the September 2004 issue of the Journal of Nutrition.
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The avocado (Persea americana) originated in south-central Mexico, sometime between 7,000 and 5,000 B.C.
But it was several millennia before this wild variety was cultivated. Archaeologists in Peru have found domesticated avocado seeds buried with Incan mummies dating back to 750 B.C. and there is evidence that avocados were cultivated in Mexico as early as 500 B.C.
One-fifth of a medium avocado or about one ounce is 55 calories, but contributes beneficial nutrients such as fiber, potassium, Vitamin E and lutein to the diet.
Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.
Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.
One-fifth of a medium avocado has 55 calories and provides beneficial phytochemicals such as glutathione, beta-sitosterol, and lutein. Phytonutrients are thought to help prevent many chronic diseases.
Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.
Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.
Avocados are a good source of fiber and fiber may help maintain heart health.
When used instead of other fats, avocados contain over 25 vitamins, minerals and phytonutrients and can be part of a calorie-reduced diet.
When used instead of other fats, avocados can be a satisfying addition to a calorie-reduced diet.
Avocados are a good way to get more lutein in the diet. An ounce of avocado contains 77 micrograms of lutein. • Avocados are a good way to get more lutein in the diet. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient in your diet.
The Super Grain from South America Was a staple of the ancient Incas, who called it “the mother grain”. It remains an important staple in South America cuisine, as it contains more protein than most other grains.
Its delicious flavor makes it a great alternative to rice or couscous as a side dish, and can also be added to vegetables and meat as a main dish.Quinoa cooks to a light fluffy texture, with a bit of a crunch from the grain’s external germ, making this a wonderfully unique grain. Truly versatile, it can be used in soups, salads, breads, puddings or as a breakfast cereal. Most Quinoa today is produced and exported directly from Bolivia, the smallest in population of all the South American countries.
Quinoa contains more protein than any other grain; an average of 16.2 percent,compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein. Quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal ... similar to milk!
Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine). Rich & Balanced Source of Nutrients.
Besides its unique protein, quinoa also provides starch, sugars, oil (high in essential linoleic acid), fiber, minerals, and vitamins.Easy on the Stomach Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and it has a delicious flavor all its own. Quick and Simple to prepare a whole-grain dish of quinoa takes just 15 minutes.
Versatile Quinoa can be substituted for almost any grain in almost any recipe. It looks and tastes great on its own, or in any dish from soup to salad.
Perfect for Summertime Many people eat grains only during the colder months, but quinoa's lightness combined with its versatility in cold dishes like salads and desserts makes it an ideal source of good summertime nutrition.
Quinoa is 35 on the *Glycemic Index: A good source for people with wheat and gluten related food allergies as well as senior and diabetic diets. *(Taken from the Glycemic Index in the book ‘Eat Yourself Slim’ by Michel Montignac).
2. It’s a SENIOR solution, a high-iron food that raises the hematocrit, delivers more oxygen to the brain, fights senility.
3. It’s a DIABETIC and Health Food solution a very low-glycemic-index cereal type food. Great served with Fresh fruit and splenda and a little cinnamon as replacement to oatmeal.
4. It’s a TASTE SOLUTION , quite delicious. It can be made into pilaf and cooked just like rice. In fact one way to add more flavor to the quinoa is to roast or toast the quinoa first in a fry pan with no oil and it makes it add a nut like taste to the grain itself.
Legumes —more commonly known as beans, are good sources of protein and fiber. Legumes are a low-fat, low-cholesterol substitute for meat.
When was the last time you ate chickpeas, navy beans or black-eyed peas? Has it been days, weeks or even months?
Legumes are among the most versatile and nutritious foods available. They're good sources of protein and can be a healthy substitute for meat,
Why eat legumes?
Legumes — a class of vegetables that includes beans, peas and lentils — are typically low in fat, contain no cholesterol, and are high in protein, folate, potassium, iron and magnesium.They also have phytochemicals, a group of compounds that may help prevent chronic diseases such as cardiovascular disease and cancer. In addition, they're a good source of fiber — the part of plant-based foods that your body doesn't digest. A diet high in fiber can reduce your risk of developing diabetes and help lower blood cholesterol levels, which can reduce your risk of heart disease.
Soybeans, one type of legume, are unique among beans because they contain all of the amino acids needed to make a complete protein, just like meat. They also contain isoflavones, a plant-based compound that may reduce the risk of some types of cancer.
What are some common legumes?
Black beans are medium-sized, oval beans with black skin. They have a slightly sweet flavor and are used in soups, beans and rice, and many Mexican, Caribbean, and Latin American dishes. Black-eyed peas are medium-sized, oval beans that are cream colored with a black dot. They have a sharp flavor and smooth texture. They are usually served with rice or eaten as a side dish. Garbanzo beans, also called chickpeas, are medium-sized, round beans that are beige in color. They have a nutty flavor and firm texture. Garbanzo beans are used in soups, salads, Mexican dishes, and popular Middle Eastern dishes like hummus and falafel.
Kidney beans, also called Mexican red beans, are large and kidney-shaped with a strong flavor and soft texture. Kidney beans are used in soups, salads, chili, Creole dishes, and traditional rice and beans.
Lentils are lens-shaped seeds found in the fruit pods of an annual herb grown in southwestern Asia. There are two common types of lentils - one is small and brown and the other is larger and yellow. Lentils taste great in side dishes, soups, and stews.
Navy beans are small, white, oval beans with a mild flavor and powdery texture. They are used to make baked beans, soups, and stews.
Pinto beans are medium-sized, oval beans with a spotty beige and brown color. They turn completely brown when cooked and are used to make refried beans and other Mexican bean dishes.
Add more legumes to your diet consider these ways to incorporate legumes into your meals and snacks:
Prepare soups, stews and casseroles that feature legumes. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.
Use pureed beans as the basis for dips and spreads. Replace eggs in baking recipes with 1 tablespoon of soy flour and 2 tablespoons of water for each egg. Add chickpeas or black beans to salads.
Snack on a handful of soy nuts rather than on chips or crackers. Use tofu in place of half the ground beef for meatloaf or tacos. Add garbanzos or other canned beans to your salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
If you can't find a particular type of legume in the store, you can easily substitute one type of legume for another. For example, pinto and black beans are good substitutes for red kidney beans. And cannellini, lima beans and navy beans are easily interchangeable. Experiment with what types of legumes you like best in your recipes to make your meals and snacks both nutritious and interesting.
Eggs existed long before chickens, according to On Food and Cooking: The Science and Lore of the Kitchen by Harold McGee. These all-in-one reproductive cells, incorporating the nutrients to support life, evolved about a billion years ago. The first eggs were hatched in the ocean. As animal life emerged from the water about 250 million years ago, they began producing an egg with a tough leathery skin to prevent
dehydration of its contents on dry land. The chicken evolved only about 5,000 years ago from an Asian bird.
Eggs are an excellent nutrient-dense food that packs six grams of protein, a bit of vitamin B-12, vitamin E, riboflavin, folic acid, calcium, zinc, iron, and essential fatty acids into a mere 75 calories. Second to the lactalbumin protein in human milk, eggs have the highest quality protein of any food. In addition to being good for the body, eggs can be prepared in a variety of tasty ways.
Want more nutritious eggs in your diet? Find out what the hen was fed. In fact, research has proven that better chicken feed results in better eggs. Freerange hens allowed to forage on barnyard plant food produce eggs that are lower in cholesterol than commercially-fed caged hens. Studies comparing eggs from the average hen-laying factory with those of free-range chickens fed diets high in essential fatty acids showed the chicken on a healthier diet produced eggs higher in the heart-healthy omega-3 fatty acids.
Studies are under way to produce what are dubbed "designer eggs," eggs in which the fatty acid profile of the egg yolk has been modified by altering the hen's diet. In an interesting experiment, giving hens feed rich in flax seed and fish oil (with their omega 3 fatty acids) increased the amount of omega 3 fatty acids in their eggs, producing "omega eggs." So, even when it comes to chickens, "you
are what you eat." Egg consumers are not used to asking their market managers how the hens were fed that laid their eggs. Yet, if enough consumers start asking the question egg buyers would start putting feed information on the labels. The egg of the future will only be as healthy as the consumer demands.
It would be hard to think of another food that has as many proven health benefits as Wild Alaska Salmon.
When considering the cost of Wild Alaska Salmon vs. the Farmed Atlantic Salmon that you can get in your local grocery store, keep in mind the true value of what you're buying. Given the sky-rocketing cost of health care and pharmaceutical drugs, what is the value of optimum
health? How much would you pay for improved heart, brain, eye and immune system health for you and your children?Wild Pacific Salmon products contain:
No added chemicals No artificial coloring No preservatives No pesticides
No growth hormones No antibiotics
No GMOs
There's no question that salmon is one of the healthiest foods you can, and should, eat. It contains two critical omega-3 fatty acids, EPA and DHA that your heart and brain need for optimal health.
EPA fats are a "near miracle" for your health.They promote normal cholesterol and triglyceride levels and improve blood flow. They also promote healthy skin and enhance immune function.
The other important fat in Wild Alaska Salmon is DHA, which plays an essential role in brain function. More than half of your brain consists of fat, and DHA is the most abundant. DHA levels play a critical role in your cognitive functioning throughout your life--and normal levels are needed for optimal memory and brain function.
New USDA data shows 95% lean ground beef is leaner than you think.In fact, it meets the government guidelines for lean.
Like all beef, a 3 oz. serving also provides high percentages of the Daily Value* of these essential nutrients.
By comparison, 95% lean ground beef provides low percentages of your daily calories, saturated fat and total fat. You might be surprised at what more you can learn about lean beef’s nutrients and fat content.
Throughout history, almonds have been enjoyed not only for their delicate, versatile flavor and great crunch, but also their legendary healthful properties.
The Almond Board of California’s nutrition research program has helped quantify almonds’ nutritious profile and health benefits. For example:
Almonds are nutritionally dense a quality emphasized in the government’s Dietary Guidelines. Independent analyses show that almonds are the most nutritionally dense nut, whether compared calorie per calorie or ounce per ounce.
The Dietary Guidelines for Americans 2005 encourage Americans to choose nutritionally dense foods – that is, to get the most nutrition possible out of the calories you eat. A one-ounce, 160-calorie serving of almonds, or about a handful, is an excellent source of vitamin E and magnesium, and a good source of fiber. It also offers heart-healthy monounsaturated fat, protein, potassium, calcium, phosphorous and iron.
Eating a daily handful of almonds a day may lower LDL, or “bad” cholesterol.In a clinical trial published in the American Heart Association’s journal Circulation, men and women who ate one daily ounce of almonds for a month lowered their LDL cholesterol by 4.4 percent. Those who ate two daily ounces of almonds lowered their LDL cholesterol even more – by 9.4 percent – and maintained their weight.
Eating almonds may help maintain or even lose weight. A 2003 study in the International Journal of Obesity found that adding a daily ration of almonds to a low-calorie diet enhanced weight loss, as well as significantly improved risk factors associated with heart disease, when compared to a low-fat, low-calorie diet. Researchers cited almonds’ heart-healthy monounsaturated fat as being
very satiating, helping satisfy the appetite and prevent patients from overeating.
Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take for granted, water may be the only true "magic potion" for permanent weight loss.
Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.
Here's why: The kidneys can't function properly without enough water. When they don't work to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney's work it can't
operate at full throttle. As a result, it metabolizes less fat more fat remains stored in the body and weight loss stops.Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extracellular spaces (outside the cell). This shows up as swollen feet, legs and hands.
Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a treat and will replace the lost water at the first opportunity. Thus, the condition quickly returns.
The best way to overcome the problem of water retention is to give your body what it needs -- plenty of water. Only then will stored water be released. If you have a constant problem with water retention, excess salt may be to blame. Your body will tolerate sodium only in a certain concentration. The more salt you eat the more water your system retains to dilute it.
But getting rid of unneeded salt is easy -- just drink more water. As it's forced through the kidneys it takes away excess sodium.
The overweight person needs more water than a thin one. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism, it follows that the over weight person needs more water.
Water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It also helps to prevent the sagging skin that usually follows weigh loss -- shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste . During weight loss, the body has a lot more waste to get rid of -- all that metabolized fat must be shed. Again, adequate water helps flush out the waste.
Water can help relieve constipation . When the body gets too little water, it siphons what it needs from internal sources. The colon is one primary source. Result? Constipation. But when a person drinks enough water, normal bowel function usually returns.
The body will not function properly without enough water and can't metabolize stored fat efficiently.
Retained water shows up as excess weight.
To get rid of excess water you must drink more water. Drinking water is essential to weight loss.
How much water is enough? On the average, a person should drink 8-ounce glasses every day. That's about 2 quarts. However, the overweight person needs one additional glass for every 25 pounds of excess weight. The amount you drink also should be increased if you exercise briskly or if the weather is hot and dry.
Water should preferably be cold. It's absorbed into the system more quickly than warm water. And some evidence suggests that drinking cold water can actually help burn calories. To utilize water most efficiently during weight loss, follow this schedule:
Morning: 1 quart consumed over a 30-minute period.
Noon: 1 quart consumed over a 30-minute period.
Evening: 1 quart consumed between five and six o'clock.
When the body gets the water it needs to function optimally, its fluids are perfectly balanced. When this happens, you have reached the "breakthrough point." What does this mean?
Endocrine-gland function improves.
Fluid retention is alleviated as stored water is lost.
More fat is used as fuel because the liver is free to metabolize stored fat. Natural thirst returns.
There is a loss of hunger almost over night.
If you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and loss of thirst. To remedy the situation you'll have to go back and force another "breakthrough."
