Tuesday, August 26, 2008 Hungry for Change? POST A COMMENT 'We all know there are good foods, and bad things on the list to avoid...'but, it's nice to be reminded. This list is as much for myself -- (as I jump back into working out and eating right), as for anybody trying to eat-the-right things, and improve their overall heath. I just had my shot of wheatgrass, and will have a blueberry smoothie later today...how 'bout you? Spinach It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds. Yogurt Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast. Tomatoes There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint. Carrots Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more. Blueberries Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie. Black Beans All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes. Walnuts Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks. Oats The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt. Source: Best Life Magazine Labels: Chefs, Diet 101, Healthy Foods, Well-Balanced Life, Whole Foods posted by Henry Cruz at 12:32 PM 3 Comments:  Naturally Potent said... This really works for me, natural health, anti aging, faster metabolism, lower cholesterol and more. Here is a brief description of this juice’s 19 natural ingredients Ingredient #1 Acai Berry A very powerful fruit and the crown jewel in the juice formula, the acai berry can be found only high atop towering palm trees in the lush Amazon Rain Forest of South America. A recent study held at Gainesville Florida proved that Acai kills 86 percent of leukemia cells in a lab test. Mona Vie is a potent new juice blend of 19 fruits with its main ingredient the Acai berry. Mona Vie comes in 2 different formulations -- Original containing the 19 fruits with the Acai berry, and Mona Vie Active which adds Celadrin and Glucosamine to help promote flexibility and joint health. Ingredient #2 Acerola Cherries Almost nothing else in nature produces vitamin C like the "cherries" of the acerola! It has been used for such varied uses as an astringent for healing wounds and tissue, reducing inflammation, reducing a fever, and as both a diuretic and renal stimulant. The acerola cherry is known for helping diabetes, rheumatism, and heart disease. Ingredient #3 Apricots This is one of the worlds most amazing fruit. Apricots are known to build strong teeth, fight bacteria and infections, repair damaged tissues, build strong young looking teeth, and improves vision. Apricots provide a rich assortment of antioxidants and are abundant with soluble fiber, beta-carotene, magnesium, iron, phosphorous, potassium and Vitamin C. They also include a natural salicylate - the major ingredient in aspirin. Other useful effects of apricots are stabilizing blood pressure and preventing strokes. Ingredient #4 Aronia (black chokeberry) This fruit is originated from the Yucatan. Aronia juice contains very high levels of anthocyanins and flavonoids-five to ten times higher than cranberry juice. Its beneficial nutrients such as antioxidants, polyphenols, minerals and vitamins are believed to include compounds that specifically important for a healthy immune system. Aronia also contains important trace minerals, and it has been used as an anti-diabetic food. Ingredient #5 Banana Bananas are a great source of potassium, & tons of natural minerals. They are also known to reduce your appetite. Ingredient #6 Bilberries The Bilberry is a close relative of the blueberry and is noted for strengthening of the capillaries of the eye. Bilberry is already widely noted for slowing of age-related macular degeneration, night blindness, diabetes-related eye disorders and helps with cataracts Bilberries can also help prevent a wide variety of bodily problems including bruising, fatigue, coughing, diabetes, diarrhea, gout, glaucoma, rheumatoid arthritis, ulcers, hemorrhoids, and amenorrhea (absence of menstruation). Ingredient #7 Camu Camu or Rumberry The Camu Camu berry is the planet’s richest source of natural Vitamin C. Its content has been measured as 30-60 times higher than an equal amount of citrus fruit. The Camu Camu berry is legendary for its powers to strengthen the immune system and repair connective tissue. Camu Camu is great for treatment of the common cold and generally supporting the immune and nervous systems. It is also an excellent agent for detoxification, especially for liver detox. The respiratory system, including the lungs, sinuses, and nasal passages all benefit from this natural fruit, as does the heart and all of the circulatory system. Ingredient #8 Cranberries Cranberries are rich in many phytonutrients and proanthocyanidins (PAC’s) - found to prevent the adhesion of certain bacteria associated with urinary tract infections to the urinary tract wall. These antiadhesion properties are also thought to inhibit the bacteria associated with gum disease and stomach ulcers. In addition, cranberries can serve as a powerful antibiotic, fighting both E. Coli and H. Pylori. This fruit also reduces gum disease and stomach ulcers occuring especially in dental health. Ingredient #9 Kiwi Fruit Kiwi fruit contains ample amounts of phytonutrients, vitamin E, vitamin A, vitamin C, trace minerals and dietary fiber. This fruit helps build your immune system up and assist in respiration problems such as breathing and colds. Kiwi is also known for protecting DNA against free radicals and cleansing the colon from toxins. Ingredient #10 Lychee Fruit The lychee is native to low elevations in Southern China. Cultivation spread over the years through neighboring areas of southeastern Asia and reach the United States in the late 1800"s. Lychee fruit helps prevent blood clots, severe cell damage, reduces strokes, cuts heart attack patients into 50% lower chance. At 72mg of vitamin C per 100 grams of flesh, lychees are a very good source for this essential vitamin, as well as potassium and other nutrients. Ingredient #11 Nashi Pear This fruit is from Korea and some small parts of Japan. This was at one time known as the Korean fruit & Japanese fruit of miracles. This fruit is used to cleanse your oral & nasal cavities from existing bacterias and other types of mucous membranes.Once reserved as a food to be served only to the wealthy and to Chinese nobles, Nashi pears have been grown, cultivated and eaten for centuries. Nashi pears are a great source of dietary fiber, and they’re also very high in potassium and other essential minerals. They contain nearly 10% of the USRDA for Vitamin C, and a high concentration of folates, which make up the Vitamin B complex group. These vitamins are essential for metabolic activity and red blood cell production. Ingredient #12 Passion Fruit Passion fruit can be found in Brazil, and some of south Florida. Passion fruit contains high levels of Vitamin A & Vitamin C which is also a great source of Potassium. This fruit is known to relax the body and mind from stress. Helps with sleep during the night and also contains natural iron. This fruit is an excellent source for dietary fibers. The only fruit that allows you to wake up feeling fully rested. Passion fruit is also rich in vitamins and mineral including: calcium, magnesium, phosphorus, potassium, sodium and B Vitamins. The legend of passion fruit dates back to Biblical time, and its modern day uses include: promoting sleep, calming anxiety and addressing hyperactivity in children. Ingredient #13 Pear Pears are great for your body they contain high natural vitamins such as potassium and riboflavin. Pears are great for your skin, and have great fiber content. Potassium is used to keep your good cells alive in your body so you won't get sick as much. Potassium used in a diet also increases nerve activity, muscle growth, helps with muscle contractions, maintaining body fluid & electrolytes. Pears provide antioxidant protection and ensure cardiovascular health by lowering cholesterol, regulating blood sugar levels, increasing capillary strength and stabilizing metabolism. Pears also protect vision and fight against macular degeneration as well as support nerve transmission, aid tissue repair, and promote bowel regularity. Ingredient #14 Blueberries Blueberries are an antioxidant powerhouse. They contain large amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant benefits. Besides antioxidants, blueberries contain condensed tannins, and they offer a great lineup of nutrients like potassium and iron, as well as being an excellent source of Vitamin C. Ingredient #15 Pomegranate Studies show that pomegranate juice is one of nature’s most powerful antioxidants, containing more polyphenol antioxidant than any other drink. Pomegranate juice contains more antioxidants than even red wine, green tea, blueberry juice, cranberry juice or orange juice. It has been shown to be highly effective in clearing plaque from inner arterial walls. MonaVie contains pomegranate juice because of its ability to help bodily function and to prevent disease and viruses from interrupting normal body operation. Pomegranate is also helpful in maintaining healthy cholesterol levels, regulating blood pressure, preventing heart attacks and strokes, as well as preventing cancers, diabetes, and intestinal problems. Ingredient #16 Prunes Prunes are dried plums, rich in minerals and phenols, plus they have an extremely high ORAC value. The drying process actually increases antioxidant powers by more than six times! USDA researchers believe that people of all ages can prevent and treat diseases of aging by simply adding prunes to their diets. Prunes contain 15% Vitamin A, 10% dietary fibers, 10% potassium, 10% copper, and only 6% calories. Prunes are able to boost bone density, cleanse the bowels, and prevent against cardiovascular disease. Prunes are also known or their abilities to cleanse the liver, prevent against both Alzheimer's and memory loss, and fight off infections in the body. There is also evidence that prunes may be responsible for reducing cholesterol in humans and also for reducing the risk of developing an estrogen-dependent cancer. Ingredient #17-18 Grapes - Purple / White Grapes are another source of antioxidants and are also effective at fighting off bacterial and viral infections, and reducing inflammations. Grapes are also known to improve cardiovascular health by aiding in the improvement of arterial flexibility. The purple grape naturally helps with concentration, brain functions, hyper tension, arteries, hypertension usually occurs from high blood pressure. Ingredient #19 Wolfberry For thousands of years in China, the Wolfberry has been known as “the herb of longevity.” It provides a powerful combination of antioxidants and polysaccharides, shown to enhance the activity of the immune system. Wolfberry also provides eighteen amino acids and twenty-one trace minerals. Wolfberries aid the removal of headaches, as well as the regulation and lowering of high blood pressure. The wolfberries found within MonaVie drinks also help battle chronic fatigue, arthritis, and insomnia. Contact me anytime Health & Harmony, lisadeb1989@gmail.com http://naturallypotent.wordpress.com/ 11:41 PM    susan allport said... Thought you might be interested in this short omega-3 video: http://www.youtube.com/watch?v=eIgNpsbvcVM 8:13 AM    Henry Cruz said... Thanks for the feedback, overall dieting and searching for goodies is part science discovery and partly what works into your daily routine; it's a trial and error. I'm searching my way and sharing the goodies I come across. 8:39 PM   Post a Comment << Home     ARCHIVES October 2005 . November 2005 . December 2005 . August 2007 . September 2007 . October 2007 . November 2007 . December 2007 . March 2008 . April 2008 . May 2008 . June 2008 . July 2008 . August 2008 . September 2008 .