Foods I'm Adding to (or Keeping on) My Diet in 2010

Many of us make New Year's Resolutions and a lot of them involve living a healthier life. I'm also making that resolution this year and 1 of the main components of a healthy life is choosing more nutritious choices. I think of it as maximizing the benefits and still keeping the calories in check! So here are some of my 2010 food additions, some I've already been eating but will definitely have more of!


1. Lean Beef
-Why? Helps the body turn food into energy, prevents memory lost
-How? Snacking on Oscar Mayer Deli Roast Beef!


2. Beans
-Why? Lowers blood pressure, risk of heart disease, type 2 diabetes AND breast & colon cancer
-How? Dipping my veggies in hummus


3. Soy
-Why? Prevent breast cancer, fight heart disease
-How? Soy Chips (my fav snack anyway!)


4. Oatmeal
-Why? Reduces risk of heart disease & type 2 diabetes
-How? Oatmeal packets for my mid-day snack


5. Flaxseed
-Why? Keeps red blood cells from forming clots, lowers breast cancer
-How? Flaxseed pills (already taking)


6. Broccoli
-Why? Lowers cancer & heart disease risks
-How? I LOVE steamed broccoli & eat it everyday!


7. Spinach
-Why? Guards against mascular degeneration, prevents heart attacks, helps deliver oxygen to your cells, prevents birth defects
-How? Steam up some spinach to go with that broccoli!


8. Tomatoes
-Why? Protects against heart disesase & breast cancer
-How? I put salsa on literarly EVERYTHING!


9. Garlic
-Why? Decreases blood pressure, lowers risk for ovarian & colorectal cancers, protects against colds
-How? Garlic pills (no stinky breath but ALL the benefits)


10. Apples
-Why? Protects against heart disease, lowers risk of lung cancer & type 2 diabetes
-How? Brothers Apple Crisps, 39 calories for 1.5 apples!

The Fat Fighting Four

Have you heard about the Fat Fighting Four? Well, I read about them on Prevention.com and liked the short list. This gives us a lot of options especially for picky eaters like me! :)

1. Calcium
Why? Reduces fat-producing effects of steroid hormone called calcitrol
Food sources? Low fat dairy, fat free milk, spinach, kale, broccoli & white beans

2. Vitamin D
Why? Suppresses cellular inflammation that contributes to diabetes
Food sources? Salmon, tuna, fortified cereal, sardines & Swiss cheese

3. Omega-3
Why? Reduces inflammation & improves resistance
Food sources? Tofu, enriched eggs, shrimp, salmon, tuna, walnuts & flaxeed oil

4. Fiber
Why? Helps control blood sugar
Food sources? Whole grain breads, brown rice, oatmeal, apples, citrus fruits & carrots

What I Learned from Ellie Today

I was watching an episode of Healthy Appetite with Ellie Krieger this morning and learned some more useful nutrition facts.

1. Artichokes have the highest amount of antioxidants among ALL of the other fresh veggies! They also aid in healthy liver and bladders functions. What a winner! I just bought a bag of frozen artichoke hears from TJ's the other day and can't wait to start adding them to my diet!

2. Shrimp may be high in cholesterol but it's not the cholesterol in food that causes high cholesterol in our bodies. What a relief since shrimp is SO yummy! They're also low in calories and fat AND really nutritious since they contain Omega-3, Vitamin D and B-12!

3. Fat free milk and yogurt may contain less fat BUT it actually has MORE calcium and other nutrients! I guess taking OUT the fat leaves room for more of the good stuff! I've always been a fat free dairy girl so that's great news for me!

More to add to the Healthy Eating List

I was watching Healthy Appetite this morning and found a few more "little things" to add to my daily food list.

1. Garlic

Why? Cardiovascular health, Anti-Inflammatory, Protection against cancer

How? Add chopped garlic to microwaved veggies for dinner.

Calories? 4 for 1 clove (1 Tbsp chopped)

2. Oregano

Why? Most antioxidant (for herbs)

How? Add to salads for lunch.

Calories? 3 for 1 tsp dried

3. Chili Peppers

Why? Cardiovascular health, Boost immunity, Anti-inflammatory

How? Tabasco on EVERYTHING!

Calories? 0 (as in there's no way I'll use enough for it to count!)

World's Healthiest Foods

WHFoods.com is a really popular website and I think it's a great way to find ideas to try out different types of fruits and veggies. They feature a Food of the Week every week and describes what its health benefits are and how to enjoy it. Since my NY Resolution is to eat lots of different fruits and veggies, this website will give me some great pointers! :)

This week it's the good old BROCCOLI! Did you know that it protects the body against all types of cancer, helps to detox and eliminate toxins, supports stomach health, builds stronger bones AND boosts the immune system? WOW! You just can't get enough of this good stuff!

MORE SUPERFOODS!

I saw another article on Superfoods from Women's Health Mag and wanted to share. I love how they break everything down by the body parts that they can help. Now, it doesn't mean that you shouldn't eat all the items cuz they're all very nutritious. BUT since everyone has different needs, we can all use more of what we need help with right? I just wrote down the nutrients needed not the actual food item cuz some of them are kinda hard to obtain like Orange Cauliflower and Arctic Char? I also gave examples of not-so familiar nutrients (at least to me).

1. Hair: protein & zinc
2. Brain: omega-3 & leafy greens
3. Nose: vitamin E
4. Eyes: lutein (egg yolks) & beta-carotene
5. Skin: lycopene & omega-3
6. Lips: omega-3
7. Nails: iron
8. Breasts: sulforaphane (broccoli)
9. Heart: homocysteine (asparagus) & phenolics (grape juice)
10. Gut: fiber & beneficial bacteria (tofu)
11. Girl Parts: vitamin C & fermented milk products
12. Muscles & Joints: whey protein & oleocanthal (olive oil)
13. Bones: magnesium & omega-3

So what's my conclusion? Omega-3 is a MUST in a healthy diet since it helps more body parts than anything else. BUT we also need LOADS of different vitamins, antioxidants and not to mention other hard-to-pronounce things...EAT UP!

Burn More Calories!

According to CaloriesperHour.com, a person of my weight can burn 7 calories per minute doing Jumping Jacks! SO, if I was to do 6 exercises and 3 sets each, Jumping Jacks for 1 minute in between each set, I can burn an extra 126 calories per workout! BURN baby BURN!

Superfood Combinations

I found this article in Fitness Magazine on combining healthy foods for an even MORE benefits!

1. Salsa + Avocado = Lower Cancer Risk
Why? The fat in avocado helps you soak up 4 times more cancer-fighting lycopene and almost 3 times more immune-boosting beta-carotene.

2. Iron-Fortified Cereal + OJ = More Energy
Why? OJ increases the amount of iron absorbed by your body sixfold.

3. PB + Milk = Stronger Bones
Why? The fat in PB helps you absorb as much bone-building Vitamin D as possible.

4. Cantaloupe Wedge + Yogurt = Immunity Boost
Why? Yogurt is high in zinc, which ensures that your body utilizes almost 100% of the Vitamin A in cantaloupe.

5. Spinach, Carrots, Tomato, Olive Oil + Marjoram = Healthy Skin
Why? Veggies need fat in order for the body to absorb many of the antioxidants and marjoram ups that capacity by 200%.

6. Green Tea + Lemon = Heart Help
Why? Vitamin C slows the breakdown of catechines, a heart-healthy antioxidant, in the digestive system so that your body can use them.

Veggie of the Week

I really wanna enjoy more varieties of veggies so I'm planning on trying a new one every week or 2 and learning why they're good for me. Here's my first one:

Green Beans
-Vitamin K: maintains bone health
-Vitamin A & C: antioxidants to prevent heart attacks & boost immune system
-Magnesium & Potassium: help lower blood pressure
-Iron & Copper: produces energy

Calories: 43.75 per cup

Power Couples (Food that is!)

From Muscle & Fitness Hers
Food synergy means 2 or more nutrients coming together to produce greater health benefits. If you combine 1 food with another, their phytochemicals hook up to ward off cancer more efficiently than if they went at it alone. The right food pairings can keep our bodies fit, too.

#1: Iron & Vitamin C
-Spinach (iron) topped with Tomatoes (C)
-Kidney beans (iron) mixed with red bell peppers (C)

#2 Calcium & Vitamin D
-Salmon (D) mixed with Yogurt (calcium)
-Eggs (D) topped with cheese (calcium)

#3 Protein & Carbohydrate
-Yogurt (protein) mixed with fruit (carbs)
-Chicken (protein) served with potatoes (carbs)

#4 Fat & Carotenoids
-Dark greens (carotenoids) topped with Walnuts (fat)
-Carrots (carotenoids) with almonds (fat)

6 Nutrients Women Need Most

1. Folic Acid
Why?
-Crucial for creating new cells & maintaining DNA.
-Lowers levels of amino acid in blood linked to dementia, cognitive impairment, stroke and heart disease.
Where?
-Dark leafy greens (spinach & kale), nuts, legumes

2. Calcium
Why?
-Promotes bone growth & prevents osteoporosis
-Prevents breast cancer
Where?
-Dairy, greens (kale & broccoli), almonds

3. Vitamin D
Why?
-Prevents breast, colon and ovarian cancers
-Helps body absorb calcium
Where?
-Oily fish (salmon), milk

4. Iron
Why?
-Maintains energy levels
Where?
-Red meat, fish, poultry, beans, spinach

5. Fiber
Why?
-Traps bad cholesterol before it's absorbed by intestines
-Sustains energy levels
Where?
-Whole grain breads & pasta, fruits, veggies, beans

6. Omega-3 Fatty Acids
Why?
-Reduce risk of stroke
-Boosts good cholesterol
-Decreases blook pressure
Where?
-Fish, fish-oil capsules

http://www.cookinglight.com/cooking/hl/nutrition/article/0,13803,1674052,00.html

Top 10 tips for a Healthy Liver

I'm turning 26 soon and the best gift I can give myself is a healthy body. I know I haven't been taking care of myself as much as I should and I'm sure my liver has probably endured the most damage. So that's where I'll start!

Top food choices: artichokes, spinach, mustard greens, broccoli, cauliflower, tomatoes, black beans, swiss chard, romaine lettuce, salmon, halibut, shrimp, cabbage, asparagus, collard greens, turnip greens, mustard greens, tuna, brussels sprouts, cinnamon, kale, onions, garlic, eggs, lentils, kale

1. Avoid any foods of which you suspect you may be intolerant:
They will produce toxins in the gut that can cause stress to the detoxification mechanisms

2. Consume plenty of foods containing:
Folate, flavonoids, magnesium, iron, sulphate, selenium and B-vitamins (2,3,6 & 12).

3. Cut down on stimulants:such as tea and coffee, and depressants such as smoking & alcohol. Aim at drinking at least 2.5 litres of water a day.

4. Eat foods rich in antioxidants:
Which aid the natural detox mechanisms.

5. Take a daily does of Echinacea , Milk Thistle or Dandelion Root:
(as tablets, tincture or teas) They are blood cleansers and skin tonics. (The usual recommended dose for milk thistle is 350mg three times a day for a couple of weeks.)

6. Don’t use antibiotics or antacids unless absolutely necessary:
Antibiotics can destroy the useful bacteria in the gut that eliminate toxins; antacids decrease the natural acidity that is necessary for complete digestion.

7. Take a dose of activated charcoal twice a week:
This is a medical form of charcoal with the capacity to absorb whatever molecules it encounters, including toxins. (Don’t take it with food or medicines though, or it will absorb them.)

8. Do some gentle exercise:
It increases lymph acitivity within the body, causing you to sweat and generate more urine, encouraging liver activity and stimulating the gut to get rid of waste products, all of which can help to detoxify your body.

9. Avoid excess of salt & sugar:
Instead, use fresh herbs, pepper, chillies and lemon juice to enhance the flavour of food.

10. Laugh, Rest and feel good!
A depressed mind can cause a depressed body. Laughter actually increases production of an antibody that is responsible for our first line of defense against bacterial infections.

Laughter, lovemaking and exercise are the best medicine of all!

http://www.womenfitness.net/liver_and_lymph.htm

2007 Women's Health Magazine Best Foods

Ones I'd like to try:

1. Kashi Heart to Heart Cereal (w/Antioxidant)
1 cup = Cal: 133 Fiber: 6 Protein: 5

2. Sargento Light String Cheese Snacks
1 snack = Cal: 50 Protein: 6

3. Kraft Light n' Lively Lowfat Cottage Cheese (w/Calcium)
1/2 c = Cal: 80 Protein: 12

4. Birds Eye Steamfresh Brussels Sprouts
1 bag = Cal: 50 Fiber: 3 Protein: 3

5. Eat Smart Tomato, Romano & Olive Oil Soy Crisps
20 chips = Cal: 150 Fiber: 5 Protein: 7

6. Swiss Miss Diet Milk Chocolate Cocoa (w/Calcium)
1 pkt = Cal: 25 Fiber: 1 Protein: 2

http://www.womenshealthmag.com/nutrition/the-most-nutritious-veggies

Veggie Madness - The Most Nutritious of Them ALL!

1. Folate:
Lowers compounds that trigger artery inflammation
Lowers risk of heart attack and breast cancer
- Brussels Sprouts = 54 mcg
- Broccoli = 55 mcg
- Cauliflower = 57 mcg

2. Magnesium
Helps maintain normal muscle and nerve function
Supports immune system
- Tomato = 20mg
- Brussels Sprouts = 20mg
- Butternut Squash = 48mg

3. Iron
Provide oxygen to brain and muscles
- Brussels Sprouts = 1.23mg
- Butternut Squash = 0.98mg

4. Selenium
Helps protect against heart disease, Type2 diabetes and cancer
Generates proteins for immune system to stay up and running
- Brussels Sprouts = 1.4mcg

WINNER! Brussels Sprouts!

http://www.womenshealthmag.com/nutrition/the-most-nutritious-veggies

Muscle and Fitness Hers Grocery List

1. Romaine Lettuce
-Vitamin K to boost bone health
-Folate to prevent anemia

2. Sweet Potatoes
-Slow-digesting carb to stabilize blood-sugar & insulin levels
-Carotenoids to ward off cell damage

3. Chicken
-Amino acid leucine to help facilitate protein synthesis
-Low-fat source of high-quality protein

4. Yogurt
-Calcium to help stay slim
-Active cultures to enhance digestive health & immunity

5. Eggs
-Egg protein provdes all of the amino acids body needs

6. Oatmeal
-Fiber to fill you up
-Manganese for strong bones & carb metabolism

Super Foods from Fitness Magazine

1. Beef
Why? Protein, iron & B vitamins.
For me? Roast beef deli slices on my salads.

2. Curry
Why? Prevent breast, ovarian & pancreatic cancers.
For me? Sprinkle on cauliflower.

3. Coffee
Why? Lowers risk of diabetes, Parkinson's disease, Alzheimer's & colon & liver cancers.
For me? Drink 3 cups of DECAF everyday!

4. Shrimp
Why? Cancer fighter & vitamin D.
For me? Eat for dinner instead of Gorton's fish.

5. Brussels sprouts
Why? Cancer fighter, fiber, vitamin C & A.
For me? Eat with dinner once a week.

6. Red Tomato
Why? Lowers risk of cancer, heart disease & macular degeneration.
For me? Salsa on everything!