14 June

The 10 healthiest foods on the planet

Recently, someone challenged me to name the 10 healthiest foods. I found the query intriguing – there are literally thousands of foods from which to choose! After pondering this question, it occurred to me that most Americans get more than their fair share of meat and dairy products and therefore need no urging to include these foods in their diets. We all know that excessive amounts of fat, sugar and processed foods aren’t good for us. That narrows the field of candidates for inclusion in this list of the 10 healthiest foods we should be consuming. You’ve guessed it by now, right? While being ultra-rich in nutrients and cancer-fighting antioxidants, produce is perhaps the most neglected item on our menus. Take a look at our 10 healthiest foods list and see if you don’t agree that plenteous portions of these fruits and veggies shouldn’t play a starring role at your table. You may be surprised to learn that each of these foods have medicinal properties as well. 1.Berries: Nearly all berries are rejuvenating tonics for your heart and blood. Several studies have shown that a daily serving of berries, rich in potassium, can decrease your risk of stroke by as much as 40%. In addition, most berries have antiviral properties in varying degrees, are excellent blood purifiers and work wonders for your complexion. 2.Broccoli must be included on our list of the 10 healthiest foods. Like most dark, green leafy veggies, is packed with nutrients and antioxidants. Naturopathic physicians recommend generous daily servings of broccoli to patients recuperating from a lengthy illness, as this veggie has been shown to speed their return to good health. 3.Avocado lowers blood cholesterol levels. In a V.A. Study, patients ranging from 27-72 years old were given 1/2-1 ¼ avocados each day. Fully 50% of the patients experienced a decrease in serum cholesterol, ranging from 9-43%! Given that we all need to monitor our cholesterol levels, this tasty fruit deserves a spot on our list of 10 healthiest foods. Avocado is also beneficial in cases of psoriasis and eases deep muscle inflammation. 4.Bamboo shoots: besides being good in a fried rice dish, bamboo shoots are an ancient remedy for peptic or duodenal ulcers. 5.Bananas makes the list for a number of reasons. High in fiber, bananas are good for your digestive system and makes an ideal mid-morning snack or breakfast dish. One study, of blue-collar women workers, showed that daily consumption of bananas reduced their incidence of illness, while improving morale, attentiveness and energy levels. Another retirement home study, found that all 117 residents no longer suffered from digestive disorders, consuming just one banana a day! 6.Garlic and onions, both members of the allium family, might well be called ‘miracle’ foods, which should be included in as many dishes as appropriate to your taste. Why? Both contain allicin, the active constituent which produces their medicinal benefits. These veggies prevent blood clots, reduce HBP, reduce the ‘bad’ cholesterol while raising the ‘good’, increase longevity and eliminate worms – in both man and beast! Type 2 diabetics benefit from garlic and onions in reduced blood sugar levels. Garlic is also a natural antibiotic. 7.Olive oil is well known as a healthful and tasty alternative to many other cooking oils, with heart-healthy and cancer preventative properties. Olive oil also reduces the ‘bad’ cholesterol levels, without adversely affecting the ‘good’ cholesterol. In countries where olive oil is the primary source of dietary fat, the incidence of cancers of the breast, prostate, ovary and colon are markedly lower when compared with data from 30 other countries, where olive oil is not generally used. 8.Parsley may seem a surprising choice in our 10 healthiest foods. Packed with vitamins A and C, parsley provides more protection against cancer than you might have imagined. Parsley contains more histadine, an important amino acid that inhibits tumor development than almost any other vegetable. Put it in omelets, soups, sandwiches, gravies and salads. It’s also an excellent breath freshener! 9.Peppers, whether sweet or hot, are surely one of the 10 healthiest foods. Habaneros bring relief to arthritis sufferers and dramatically reduce blood sugar levels in type 2 diabetics. Generally speaking, the hotter the pepper, the greater the medicinal benefits. Cayenne pepper serves as a cholesterol lowering antidote to a greasy, fried meat entree. When indulging in such a meal, make your beverage an 8-ounce glass of tomato juice, spiked with 1/8 teaspoon of cayenne pepper and a squeeze of lemon juice. Consuming hot peppers regularly also prevents blood clots. Ironically, cayenne capsules (1 capsule, 2-3 times daily) helps heal ulcers. 10.Last, but not least on our 10 healthiest foods list, is the kiwifruit. Kiwifruit is a relative newcomer to the American supermarket, but has rapidly gained in popularity. It’s usually available fresh in the produce aisle and is also found in juices, either as all kiwi or in a mix of strawberries (delicious!). It’s sweet taste finds favor with kids, having a flavor sometimes described as a mix of melon, bananas, strawberries and pineapple. Now, for the health benefits: It’s a great choice for dieters, with about 46 calories per average sized fruit, loaded with vitamins C, E and niacin. It’s highly recommended for people on hypertensive meds, due to its high (average 250mg) potassium content. Anecdotal reports, gathered from medical anthropologists investigations, indicate that kiwifruit, eaten three times daily, dramatically reduces HBP to normal levels within just a couple of months! That’s not all. This cute and tasty fruit also provides relief from heartburn and acid indigestion. All of these 10 healthiest foods are readily available, easy additions to a variety of menus. Hopefully, you’ll be encouraged to start piling on these veggies, to your better health!

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13 June

Having a Healthy Heart

No matter what your age, keeping a healthy heart should be on your health agenda! For many decades now, heart disease has been on the rise. The incidence of heart disease used to be more common in older people, but as the decades pass, the ages of people who develop heart conditions keeps dropping – even people in their 30s are now being diagnosed with one heart condition or another. Our sedentary lifestyles, stressful, fast-paced lives and dietary practices stand in direct correlation to the prevalence of heart disease. Although our physicians seem to constantly be chiding us on following a healthy lifestyle and getting regular exercise, so many of us put off this good advice to some day in the future. Today, it’s important to understand that heart disease can strike you even at a relatively young age. Keeping a healthy heart should be a lifelong pursuit which begins in childhood. Let’s take a look at the ABCs of a healthy heart. If you take a look at the statistics regarding heart disease over the past several decades, it becomes apparent that a healthy heart does have a relationship to exercise. Up until the 1980s and early 1990s, kids were far more active than they are today. Riding bikes, participation in sports and playground activities were part of a kid’s daily life. As the couch potato syndrome developed, along with time spent at the PC and video games becoming the norm, kids became less inclined to get out in the fresh air after school, opting instead to sit in front of the tube or computer, adopting a sedentary lifestyle while still in their teens. It’s also notable that physical education is now an optional, instead of mandatory, class. As parents, we need to insist that kids engage in regular, physical exercise on a daily basis. If you look at the statistics on overweight kids, a lack of sufficient exercise is one of the major culprits. As adults, we need to impose the same rules for ourselves – setting a good example, as well as keeping ourselves fit and avoiding heart problems down the road. While we enjoy many benefits and conveniences of the modern day, there are also inherent pitfalls. For example, we all know that fast food and highly refined and processed food are rife with much more fats, sugars, additives and a host of preservatives which certainly do nothing to promote a healthy heart. Sure, we all indulge in the occasional ‘pizza night’ or fast food dinner to accommodate busy schedules, but this should not become the daily dietary practice. Freshly prepared meals, which are low in saturated and trans fats, along with those daily, 5-9 servings of fruits and veggies, go a long way towards keeping a healthy heart healthy. When you make heart-healthy meals the norm, rather than the exception, you’re much less likely to develop a heart condition at an early age. In fact, when you make regular exercise and a healthy diet a lifelong practice, chances are good that you’ll maintain a healthy heart well into your old age!

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10 June

Eating healthy foods in an unhealthy world

Eating healthy foods is the first, and in many ways the most important step in becoming a healthy person. It’s not a struggle or a hardship. It’s not a moral imperative. It’s not a sign of elitism. It’s the simple reality that what you eat literally becomes you. You metabolize those carrots or that chicken, or that hot fudge sunday with caramel and extra cool whip, and it becomes more of you one way or the other. Think about that the next time you reach for the bag of pork rinds.

With that in mind, it’s time to take a look at what eating healthy foods entails, exactly. Because there are different standards and different threshholds for what different people consider eating healthy foods.

Take my father-in-law, for example. He’s a doctor, a nephrologist. That means he works on people who have kidney problems, and from that perspective he has about thirty five years of seeing what an unhealthy diet can do to your vital organs. From his first-hand experience then, as well as the experience of his family (a family with a rich history of cancer, heart disease and diabetes) he came to the conclusion that the best thing he could do for his own diet is to cut out foods that have a high fat content.

And that’s it. He’ll snack on gummy bears, or load carbs morning noon and night. As long as he’s not taking in high fat content, he’s content. Of course, he runs six miles a day every day, so he’s in better shape than most.

Me, I have a different approach. I’m not as concerned about fat content, but I’m much, much more concerned about eating stuff that’s processed. Because stuff that’s processed isn’t actually foods; it’s just chemicals combined with a few nutrients (if you’re lucky) in New Jersey. I try not to touch that stuff.

So for me, eating healthy foods means eating fresh foods. If I’m having a salad I’m going to buy from a fruit stand or store that gets its produce locally, rather than getting some bagged salad that’s been shipped halfway around the world. And I’ll use olive oil for a dressing because olive oil actually has some benficial fats rather than malignant fats.

But there’s more. One of the keys to eating healty foods is that too much of a good thing is still too much. Portion control and moderation are always important – obviously moreso when talking about stuff that’s not good for you, but still when you’re talking about stuff that is good for you. If you’re eating healthy foods, but you’re eating 4000 calories a day of them, chances are you’re not improving your overall health. If you’re putting away about 2000 calories on the other hand, then you’re likely on the right track.

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07 June

Cheap and healthy recipe foods

There’s no question that the cost of food takes a larger bite out of your budget than just a couple of years ago. When the economy is stable, food prices don’t fluctuate too much, from month to month. So we get used to living on the same food budget. These days, it’s hard to know what to expect in food costs from week to week. Now, you might run through your allocated monthly food budget within 3 weeks. It’s clear that a new strategy and better organization is called for, if you hope to make the food money last. Here we’ve got several ideas for cheap, healthy recipes that are also tempting to your family. Every cook has a repertoire of favorite recipes. During flusher times, you may not have been so concerned about the cost of serving a good rib-eye a couple of times a month. Just a few years ago, you could get a nice, good-sized juicy rib-eye for about $6-7. A nice treat that didn’t break the budget. On a recent shopping trip, I checked out the steaks and was absolutely shocked to see that a decent sized rib-eye steak will now set me back $13-16! This set me thinking about how I could serve tasty, cheap, healthy recipes more often than not, so I wouldn’t run out of food money! Broiling up a nice steak makes you feel that you’re enjoying a well-deserved treat that everyone loves. However, it’s harder to justify the price. One beef cut that is still relatively cheap is the good old chuck roast. Prepared correctly, that chuck roast is fork tender and actually has more flavor than the steak. You may think this is the glass-half-full mentality. You’re right! Why not? Chop up a couple of onions, a few carrots, some beef broth, season with thyme and toss this hefty wonder in the slow cooker. Bake some potato wedges in the oven, seasoned with fresh rosemary. Warm some bread and you’ve got a cheap, healthy recipe for half the price, with leftovers! Add some gravy made with the broth and everyone’s in heaven. The point here is to look over your current stock of recipes and look for ways you can substitute some less pricey ingredients for spendy ones, without sacrificing taste. Another strategy for devising cheap, healthy recipes that please the taste buds is to stock your pantry with staples, such as rice and whole-grain pastas which can serve as a delicious base for an array of one-dish meals that offer variety, nutrition and good taste. Stock up on sale items and freeze, as your freezer space allows. For example, it’s far cheaper to buy one of those ten-pound bags of chicken hindquarters and freeze in dinner sized portions, than it is to buy the smaller packs of legs or thighs. The same goes for beef. Buy in quantity, when the item is on sale. All cheap, healthy recipes have a few basic components in common: simple ingredients, combined with small amounts of a colorful variety of produce, bits of meat – or tofu – and the right seasonings. If you haven’t got a handle on seasonings, go online, or to the library and get up to speed. You’ll be amazed at the magic a good seasoning mix can confer on the most ordinary of ingredients. Produce has become quite expensive too, but you can still serve produce, economically, in adequate quantities. Always watch the sales! Mushrooms, bell peppers, zucchini, broccoli and carrots all freeze well. Stock up when they’re in season and spend a couple of hours slicing and dicing. Flash freeze the mushrooms on a baking sheet. For the rest, fill meal-sized freezer bags about one third full of water with a dash of lemon juice, then pile in the veggies. Serving tasty, cheap, healthy recipes is easy, with the right shopping and storing methods. You’ll soon have that food budget tamed!

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26 May

Diet Plans to Lose Weight

If you are like many people out there, you are struggling to shed a few pounds of excess body fat. After all, there is typically an ideal weight people have in mind. It’s only natural to want to look and feel your best at all times. Now, pinpointing the right diet plans to lose weight is often easier said than done. Especially since there are so many weight loss programs, pills, shakes, supplements, and other approaches to choose from. Well, in order to get started the right way, it helps to establish a goal.

Think about the ideal weight you wish to reach. Write that number down. How does it coincide with your height, build and age. You also need to take into account body fat that is required. Although men and women both strive to get rid of body fat with new-age diet plans to lose weight, you need to retain a small portion to stay healthy as well. This is especially true for women. Okay, what type of diet plans to lose weight are you interested in? Would you prefer a simple and convenient pill supplement that suppresses hunger and increases energy levels, a series of pre-planned meals that can be heated in the microwave at home, or a plan that involves altering your overall lifestyle? Although all three of these approaches work well for different people, one might be ideal for you.

Most commonly, a real lifestyle change works best for most individuals. Naturally it is normal to desire more convenient diet plans to lose weight, but if you actually change your eating habits for good, and begin to exercise regularly, you will have a better chance of dropping unwanted body weight and keeping it off fro the long run. There are many simple books that can walk you through this process, or you could take the time to visit a professional. The assistance of a nutritionalist and a personal trainer can go a long ways.

Sticking with any diet plan to lose weight is the key! The sad reality is that many people back out and fall right back into their old habits of eating poorly and avoiding exercise. Therefore regardless of what diet plans to lose weight you check into, they all require you to stick with it. For individuals that prefer to avoid over-the-counter supplements, diet books, and fad weight reduction programs, you can also visit your doctor or a specialist in this area. He or she can prescribe a prescription weight loss product if you meet a certain criteria. However, keep in mind that these prescription weight loss products can have some side effects, which should be taken seriously by all dieters that use them.

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23 May

Obesity and Diabetes

When peopl think about the biggest threats to the United States today, many things come to mind. First up is probalby international terrorism in the form of Al-Qaeda or the like. And that’s understandable – I was there on 9/11, watched the towers fall from the doorstep of my home, and lost friends and family in the tragedy. If not Al-Qaeda, then it’s something like our dependency on foreign oil that trips most people’s wires. We are, to put it bluntly, addicted to oil. And we don’t have enough in our borders (even though we’re the third most oil-rich nation in the world) to satisfy that thirst. That makes us beholden to the likes of Saudi Arabia and Iraq, places with governments that aren’t really the best example of the civilized world in the twenty-first century. But there’s an even more insipid and insidious threat to the country. It’s actually two threats, but they go hand-in-hand: obesity and diabetes. Yes, obesity and diabetes are bankrupting the united states, and it’s very simply through the cost of both feeding obese people and treating diabetics. Obesity and diabetes puts the power in the hands of big agriculture like Conagra, giving them the money and power to dictate terms to politicians and control the scope of the debate. Diabetes does the same thing for big pharmaceutical companies and healthcare companies, and together those industries are doing their utmost to bankrupt the united states. Right now healthcare takes up sixteen percent of the national budget. Ten years from now, that’s expected to rise to thirty percent. Fifty years from now it’ll be seventy-five percent if patterns hold. And while part of that is due to the graying of the baby boomer generation and the fact that they’re living longer, but less healthy lives than that of their parents, part also is due to the fact that people of every age are fatter and less healthy than we have been in the past. So it comes back to obesity and diabetes. One leads to the other, and if we don’t control what we eat we are going to bankrupt the country. To put it into perspective, take this from Wikipedia: Obesity in the United States has been increasingly cited as a major health issue in recent decades. While many industrialized countries have experienced similar increases, American obesity rates are among the highest in the world with 64% of adults being overweight or obese, and 26% are obese. Estimates of the number of obese American adults have been rising steadily, from 19.4% in 1997, 24.5% in 2004 to 26.6% in 2007. Should current trends continue, 75% of adults in the US are projected to be overweight and 41% obese by 2015. The economic cost attributable to obesity in the United States has been estimated to be as high as $99.2 billion in 1995, with $51.64 billion attributable to direct medical costs. Researchers for the Centers for Disease Control and Prevention and RTI International estimate that in 2003, obesity-attributable medical expenditures reached $75 billion.

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19 May

The best diet for lowering cholesterol

I have high cholesterol. My father had high cholesterol. His father had high cholesterol, and his father’s father probably had high cholesterol too. So I know a few things about this subject. Back six or seven years ago I didn’t have high cholesterol, and the idea of changing my diet for lowering cholesterol never was a concern. But when I hit my mid-20s, somehting happened. My metabolism slowed down, my hairline receded, and every six months my cholesterol would go up 10 percent or so. It got to the point that I could predict, within a point or two, what my cholesterol would be before I even set foot in the doctor’s office. It happens as you get older. Your body changes, and the ability to eat steak five nights a week is something that disappears with that change. Like many before me, I needed to find a diet for lowering cholesterol or face going on medication like crestor or lipitor. That’s something I didn’t want to have to deal with. So I changed what I ate. Red meat, which I love more than any other food in the world, was the first to go. The beef you get at the store is, simply put, very bad for you. No diet for lowering cholesterol includes it. Not only does it come from cows that are injected with hormones and never allowed to move more than a few feet at a time, but it comes from animals that are fed strictly grains. And grain fed beef is five times higher in saturated fats than grass fed beef. This is largely because cows haven’t evolved to eat and process grains the way they have grasses. Also excised from my diet were all dairy products. Cheese, sour cream, milk, and of course stuff like ice cream, just couldn’t make the cut. This isn’t to say that I never ate any of the above, but it means that it’s not a regular part of my food choices. I’d maybe eat red meat twice a month, and the same for dairy. It seems like a sacrifice at first, but you get used to it in a hurry. Esepcially when the alternative is an early death, or a lifetime of popping pills to stay healthy. I made other additions and subtractions to my diet for lowering cholesterol, of course. No more fried foods, no more processed foods, no more transfats. Instead I made sure to eat lean proteins like white meat chicken and fish, and fresh vegetables and fruits instead of the prepackaged junk. And of course, anything with high fructose corn syrup was right out.

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17 May

Vegetarian weight loss

Vegetarian weight loss One of the weird things I’ve always found about my vegetarian friends is that many of them are, if not exactly overweight, then a bit zoftig or plump. How is it possible, I always wondered to myself, to put on extra pounds if you’re eating celery and carrots all day? Well, it turns out that vegetarians eat far more than celery and carrots. In fact their diets tend to be a bit high in fats thanks to all the nuts and soy they eat, which means that for many, vegetarian weight loss is a real concern. The problem with eating tons of nuts is simple the fat content. Nuts – all nuts, but obviously some more than others – are very high in fat. In most instances it’s the type of fat that’s not “bad” for your heart or anything like that, but it’s still fat. It’s metabolized much more slowly than traditional carbs and is much harder to burn off during exercise. The problem with soy isn’t the fat content, but rather the fact that it slows down your overal metabolism. Soy is a great food, able to be molded for just about any dish, and can even be quite tasty on its own, so it’s a big part of most vegetarian diets. However when it comes to vegetarian weight loss, it’s a hindrance because during weight loss cycles you want to jump-start your metabolism, not slow it down. The proteins from soy are unlike those from, say, white meat chicken or fish, proteins that you’d find on most non vegetarian weight loss plans. So how do vegetarians lose weight? Well, part of it is that they simply have to exercise harder and find alternate ways to take in protein. Certain grains like quinoa or brown rice have protein in them, and can be genetically modified to produce higher amounts of protein in them to replace nuts and soy in the diet. The other, more traditional way is to do what people have been doing for time immemorial: Beans and rice. Yes, the old standby still works. Red kidney beans and brown rice combine to form what nutritionists consider a “complete protein,” based upon the way it reacts chemically with your body. It increases your metabolism and encourages muscle growth, making it a staple part of any vegetarian weight loss plan that isn’t just slashing calories for a desired effect.

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06 May

Healthy Snacks

Are you a compulsive snacker? Okay, so you’re probably asking yourself; what in the world is a compulsive snacker? Well, far too many of us eat even when we’re not hungry. You could call this compulsive snacking. It’s like we do it because we’re bored and the snacks taste good. While this is a natural human habit, it’s not exactly healthy. The greatest problem lies in the snacks. These snacks or treats we’re consuming aren’t typically good for us. In other words, it’s time to acquire some healthy treats. Yes indeed, we all need to take a second glance at our compulsive snacking habits and either squelch the habit altogether, or find some healthy treats to replace the sugary, salty, and fatty ones. What kind of snacks and treats do you eat on a daily basis? I must admit that my daughter is a regular snacker. However, I’ve done well to stay one step ahead of her habit. As opposed to letting her consume any and all treats she can get her sticky little hands on, I take the initiative to set out a variety of healthy treats. By this I mean veggie-trays, sliced apples, watermelon, and grapes. She absolutely loves all of these healthy treats, and always has since she first tried them. I think the trick is getting our children interested when they’re still young. Instead of getting them hooked on ice cream, soft drinks, and cookies when they’re toddlers, get them hooked on healthy treats like fruit, vegetables, and juice. I know my daughter truly loves healthy treats because she chooses watermelon over cookies at the grocery store. Now that’s fine parenting, folks. Okay, so I probably just lucked out with that one. Are you in search of healthy treats for you or your family to snack on instead of the artery-clogging stuff that too many Americans gorge on? Well, a great place to start is the produce section of your supermarket. In addition, for great ideas regarding healthy treats, you can log onto the World-Wide-Web. In cyberspace you will find an array of healthy treat ideas and the rundown on how to prepare them. You can even sort through cool holiday treats to replace a lot of the unhealthy ones you currently scarf down when family is around. Get the scoop on healthy treats for your loved ones. Your bodies will thank you.


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03 May

Advantages of Healthy Foods

Our society is in the midst of a health craze.  No matter where you turn there is information about being healthier.  One of the best ways to improve your health is to eat healthy foods.  So often when people hear those two words they think of boring, tasteless foods that can only be purchased as a natural food co-op.  But healthy foods are things that you already eat every day, some times just prepared differently. Healthy foods and eating habits can be very pleasing to the palate and plate.  The main thing to remember with healthy foods is that the closer the food is to its natural state the healthier it is for you.  You can begin changing your eating habits to more healthy foods by cutting down on the number of prepared foods that you eat.  Prepackaged foods are loaded with preservatives and artificial ingredients.  Packaged foods are convenient, but healthy foods can be also, once you get in the habit of preparing them. Healthy foods are very easy to prepare.   It does not take any more time or money to eat healthy foods.  Here is an example of a great meal that is easy to prepare, inexpensive and features healthy foods.  Grill lean hamburger patties until well done.  Place the patties on whole grain all natural hamburger buns.  Serve the burgers with a large tossed salad and a side of steamed green beans.  Follow this simple meal with an offering of fresh fruit for dessert.  This meal can be on your table in less than half an hour and involves all healthy foods.  Grilling or baking lean meats, fish or chicken is not time consuming.  Tossing a salad of fresh greens and vegetables can be done while the meat is cooking.   You round out the meals by using fresh or frozen vegetables.  You can add variety to your meals by trying different healthy foods that you haven’t tasted before.   The produce section of your local grocer is stocked with a wealth of healthy foods including exotic fruits and vegetables.  Most produce sections have recipes and tips in how to prepare fruits and vegetables that you may not be familiar with.  This is a great way to expose your children to a variety of healthy foods.  Also available in the produce sections are many different fresh herbs that you can try to add different tastes to your meals. Healthy foods can be used on a daily basis to prepare fast nutritious meals.  You can also use healthy foods in more exotic recipes when you have the time.  Healthy foods can also be prepared ahead of time and frozen for later use.  When you prepare your own frozen foods, you know that they are not loaded with artificial additives and preservatives. Involving your children in the preparation of the healthy foods can create a time when each can share about their day.  Eating healthy foods do not have to cost you time or money, and they are so much better for you.


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